Week 9, set 1 
Swim: 1K Time Trial (this is a big test swim. Hammer it!)
Bike: 1 Hour Tempo (30 min at 85%, 30 min at 90-95%)
Run: Tabata Run (best done on treadmill - 8 rounds of :20 hard/:10 rest. Put treadmill at 12% grade and run a hard pace, at or near 5K pace.)

Week 9, set 1 

Swim: 1K Time Trial (this is a big test swim. Hammer it!)

Bike: 1 Hour Tempo (30 min at 85%, 30 min at 90-95%)

Run: Tabata Run (best done on treadmill - 8 rounds of :20 hard/:10 rest. Put treadmill at 12% grade and run a hard pace, at or near 5K pace.)