Tempo (Swim/Bike/Run)

After a comprehensive warm up complete the following for each discipline:

Run

1 mile run as fast as possible followed by a rest that is half the time it took you to complete the mile. So if you ran an 8:00 mile, rest 4:00.  Repeat a total of 4 x trying to maintain the same pace.

Cool down

Swim

500 meter/yd swim as fast as possible followed by a rest that is half the time it took you to complete the 500.  Repeat a total of 3 x trying to maintain the same speed.

Bike

Sprint, in hardest gear, for 3 miles.  Rest half the time it took to complete the 3 miles then repeat. Repeat a total of 4 x. Try to maintain the same distance in the same amount of time each interval. Bike on easy hills.

Cool down