I have a sprint this weekend, but my big race is going to be a HIM June 2, this is my week:

Monday:
Swim 1800 mostly technique and kick
EZ ride 1 hour

Tuesday:
Swim Masters at 5:30 am
EZ 20 min run and strides

Wednesday:
Bike on rollers for practice, 1 hour
Run 30 min
Yoga (it's awesome for those aches and pains!!)

Thursday:
Swim Masters at 5:30 am
EZ 20 min run

Friday: Off

Saturday: EZ ride to transition practice and back 15 miles total plus:
3X( .25 mile run, .5 mile bike, 50 swim) for the transitions

Sunday: Race


It's feeling good so far!