Watch the video in full, which covers all key points for Block 3, your major bullet points:

Swim:

1. Continue with bands 3 times per week for 20-30 mins. It will minimise fitness loss.

Bike:

1. Bike pathway A, this is your last 8 week opportunity to raise max power
2. Bike pathway B, be patient with the sessions to allow aerobic development
3. For both pathways, long ride is now very important and should be done outdoors when possible
4. There is flexibility on many sessions to do indoors or outdoors
5. You can increase volume if you have available time, add half hour to start and end of sessions etc
6. Ask questions on Facebook if unsure, so you fully understand bike plan

Run:

1. Run pathway A, continue to focus on reducing 5k times
2. Run pathway B, be patient and focus on base & volume
3. Long run is important for both pathways, but pace should be SLOW
4. You can increase volume / be flexible depending upon your available time
5. Ask questions on Facebook if unsure, so you fully understand run plan