Tri Run: 30 minutes w/3x hill sprints in the middle, 30 second recovery after each sprint. 5K
Mobility WOD: is a must as I do these runs. I know that I am not doing a huge Triathlon but it IS much different than how I have been training over the last year+...so much different from the 400/800 quickies.
Work, Banking, Estate stuff and some post run melon, mmmm.
Tri Swim: 500 yds - 8 laps tabata in the middle. 200 warm up, 200 tabata, 100 cool down