1hr sea swim. Get a group together and practise swimming with others around you. Focus on sighting, breathing, stroke rate and drafting. Use a wetsuit to allow your shoulders to adapt to the added resistance.
Swim 3.8km. Include 8 x 50m randomly placed with a fasthigh stroke rate. This simulates a break away or speed surge, let the heart rate rise and then settle back into Ironman effort.
Bike hill reps. 2 x [6 x 2mins climbing/1min recovery, descending as 2 in aero position, 2 seated, 2 out of the saddle]. 2mins rest between sets.
Treadmill run. 60- 90mins @ faster than IM pace on a 2-3% gradient. Work on increasing foot cadence to help maintain pace and rhythm at this late stage in the race.
The Big Hot Brick. Bike 4hrs @ Ironman effort with 4 x [15mins above Ironman effort/5mins recovery]. 15km brick run @ Ironman target pace. Get straight into a hot bath. Test your nutrition strategy and keep hydrating in the bath!