TUESDAY- SWIM, RUN 1:00 z2 (at 10:00, insert 3x6min z4 @ 2min jog)
WEDNESDAY- BIKE 45:00 (z2) transition to RUN 15:00 (z2)
THURSDAY- SWIM, BIKE 1:00 (at 15:00 insert 4x7min z4 @ 4 mins spin)
FRIDAY- SWIM, RUN 1:00 z2 (at 45min, insert 10min z4)
SATURDAY- BIKE 4:00 (z2)
SUNDAY- RUN 1:45 (z1 to z2)
This plan will most likely change somewhat, since I've registered to do a 2.4 open water swim in Rumson, NJ on Sunday morning. I will probably not swim Friday, and I'm not sure about running on Sunday after the swim. I might just swap it out and run Monday instead.