Here's the workout plan for week 12:

Monday: Day off!
Tuesday: Run 5 mi with some hills Try to do a “negative split” (run. 1st half fast, 2nd half faster).
Wednesday: Coached Swim 8-9pm
Thursday: Ride 15 mi flat, all in Z3 after warm up. Get power from each moment of pedal stroke.
Friday: Swim 1400’ yards. Include: 300y WU, 200y drills, 500y swim, 200y drills, 200y CD
Saturday: TBA
Sunday: Ride 20 mi in hilly terrain