Below is a sample week for an intermediate iron triathlete in a late
Speed Build phase, just before entering the Endurance Build phase.  
She is a strong swimmer and needs little supervision.  She is "bike
weak" and a fair runner.
 
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Swim
Off
Masters swim; 15
min drills, 2 X
100, 4 X 500m
 
Masters swim; 15
min drills,    4 X
500, 1 X 1000
 
Open water,
45-60 total, in
15 min blocks
 
Bike
Off
 
Trainer: skills 5 X
single-leg, 5 X
spin-ups with 2
min holds, 10
min steady HR
152-158
90 min easy, HR
140-150
 
 
4 hours; hour 1:
HR 135-145;
hours 2 & 3:
145-155; hour 4:
135-145   
Run
Off
Track: 5 X 1000m
all at 4:20, with
800 recovery b/w
at 4:20
 
 
90-100 min at
marathon pace,
comfortable
 
Transition run,
10-15 min
Notes
 
20 min warm up
and 15-20 min
cool down
15 min warm up
and cool down