Monday: 60' on Bike. Possibly with some 1' on 1' off in the middle
Tuesday: ~2500 in the pool. 900 WU plus 200 repeats with low rest
Wednesday: Bike. 90' at a steady pace
Thursday: Similar to Tuesday but with a different main set
Friday: Bike. 75' Easy
Saturday: 1:45 on Bike
Sunday: Off or Easy swim
Repeat with slightly different workouts. Idea is to have one swim workout with longer reps and one that is shorter and more exploseive.
On the bike have 3 gos. One that is a short fartlek and one that is more tempo type feel and the last is just an easy ride
I have trained for tris before so this feels like it should be good for aerobic development without making my calf injury worse. I just need to be careful about ushing off the walls when swimming.