Day 1: Swim – : Repeat 50m, recover :60s, until form/pace deteriorates

Day 2: Bike – : Repeat 500m, recover :60s, until form/pace deteriorates

Day 3: Run – : Repeat 200m, recover :60s, until form/pace deteriorates

Day 4: Swim -: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Day 5 : Bike -: 15M @ 85% race pace

Day 6: Run  -: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Runner:

Day 1: Repeat 200m, recover :60s, until form/pace deteriorates

Day 2: Repeat 7:00 on, 4:00 off, until form/pace deteriorates

Day 3: 10k @ 85% race pace

*Reference: CrossFitEndurance.com