Bike 5: 8 x 2:00 hard hill sprints with easy ride back down and 2:00 additional spinning rest. Or indoor equivalent. Either way incorporate some stand-up riding in each one of the hills. At least 15:00 easy spinning to warm up and cool-down.
swimming (Open water) 50:00  1.5 km (33:20 / km)
Run 3: 70:00 unstructured, medium effort fartlek on roads. This means run as you feel - after getting warmed up mix in a few medium effort surges focusing on fast relaxed running but slowing down before you have too. The long run is a hard one this week so this shouldn’t be too stressful.