Swim: option
300m all stroke warmup
5-7 min shoulder stretching
+
100-200-300m swims
Rest 1 min between 100-200
2 min between 200-300 and 3 minutes after 300
Then back down
300-200-100
+
Cool down swim 10 min
Bike (ish)
(C2 preferred)
1 min @50-60-70% varying throughout with these minutes.
1 min of dynamic work
1 min static stretch hold or positional hold of choice
X 20