Focus: Recover from the race and get some speed work in.
Monday: Morning swim. 1500m 30mins
Tuesday: Morning swim. 1500m 30mins
Wednesday: Swim 1500m around course 30mins. Tried some weights but had a couple of twinges in both shoulders. Run 20mins high intensity. 5mins@10kmph. 5 email@example.com. 5mins@14kmph. 5mins@10kmph. Felt good.
Friday: Morning swim. 1500m 30mins
Saturday: Day off
Total: 6 sessions (2.5 hours)
Swim 4 sessions (120 mins); Bike 0 sessions (mins); Run 1 sessions (20mins); Strength 1 sessions (15 mins).