Originally Posted by Sansa

I use periodization so my training increases in both intensity and duration but here's an example of what my week looks like:

Monday: Strength training in the morning. Long run at night, usually 2.5 to 3 hours.
Tuesday: Long ride on the TT bike, usually 4-5 hours, 100-120 miles. Masters swim at night, 1 hour, 2500-3000 yards.
Wednesday: Strength training in the morning. 30 minute warmup spin and then 1 hour of speedwork on a treadmill or track. Masters swim at night, 1 hour, 2500-3000 yards.
Thursday: Morning ride with a cycling team, 2 hours at race intensity (28-32 mph). Masters swim at night, 1 hour, 2500-3000 yards.
Friday: Strength training in the morning. Tempo run, usually 1.5-2 hours.
Saturday: Morning ride with a cycling team, 2 hours at race intensity (28-32 mph).
Sunday: Brick workout: 2 hours at race intensity (cycling team), 1 hour moderate intensity run.

On weekends I also try to get out hit the trails on my mountain bike in the afternoon but that's more fun than a workout.