Please note that this plan is generic and individual athletes may require significant modification for optimal performance. It is intended only as a framework for training structure.

Legend Swim Key Swim Bike Run Key Run Brick Recovery Week (4, 8, 12)

	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7
Wk 1	Swim 1000yd Low Intensity Strength	Bike 45:00 Moderate Intensity	Run 15:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	Bike 60:00 Low Intensity	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 2	Swim 1200yd Low Intensity Strength	Bike 55:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1200yd Low Intensity Strength	Bike 65:00 Low Intensity	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 3	Swim 1400yd (Main Set: 5*200) Strength	Bike 60:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1400yd Low Intensity Strength	Bike 70:00 Low Intensity	Run 35:00 (Main Set: 3*1 mile w/4" recovery)
Wk 4	Swim 1000yd Low Intensity Strength	Bike 45:00 Moderate Intensity	Run 15:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	BRICK: Bike 45:00 Run 10:00	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 5	Swim 1200yd Low Intensity Strength	Bike 55:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1200yd Low Intensity Strength	Bike 65:00 Low Intensity	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 6	Swim 1400yd Low Intensity	Bike 65:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1400yd Low Intensity Strength	BRICK: Bike 55:00 Run 15:00	Run 35:00 (w/ 6-8 striders) Low Intensity
Wk 7	Swim 1600yd (Main Set: 9*100) Strength	Bike 50:00 Moderate Intensity	Run 30:00 Low Intensity	OFF	Swim 1600yd Low Intensity	Bike 75:00 Low Intensity	Run 40:00 (Main Set: 5*1000m w 3" recovery)
Wk 8	Swim 1000yd Low Intensity	Bike 45:00 Moderate Intensity	Run 35:00 Low Intensity	OFF	Swim 1000yd Low Intensity Strength	BRICK: Bike 60:00 Run 20:00	Run 25:00 (w/ 6-8 striders) Low Intensity
Wk 9	Swim 1400yd Low Intensity Strength	Bike 70:00 Moderate Intensity	Run 40:00 Low Intensity	OFF	Swim 1400yd Low Intensity	Bike 80:00 Low Intensity	Run 45:00 (w/ 6-8 striders) Low Intensity
Wk 10	Swim 1600yd Low Intensity	Bike 80:00 Moderate Intensity	Run 20:00 Low Intensity	OFF	Swim 1600yd Low Intensity Strength	Bike 90:00 Low Intensity	Run 50:00 (6*800m w/2" recovery) Key Run
Wk 11	Swim 1200yd (Main Set: 16*50) Strength	Bike 50:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1200yd Low Intensity	BRICK: Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, 5"rest, Bike 15:00 Run 10:00, Bike 15:00 Run 10:00	Run 30:00 (w/ 6-8 striders) Low Intensity
Wk 12	Swim 1000yd Low Intensity	Bike 40:00 Moderate Intensity	Run 25:00 Low Intensity	OFF	Swim 1000yd (Main Set: 10-15*25yd sprint) Low Intensity	OFF Course Inspection Equipment Preparation	Race

Terminology

Strength: total body resistance training, 2 sets of 15 reps, maintain proper form. Strength to follow swim, never before.

Brick: Bike/Run combination workout

Striders: 100m accelerations, preferably on grass and slight decline.

Intensity: most appropriately determined from physiological data and related to heart rate. Use of "age-predicted" maximum heart rates not completely accurate but could serve as a crude indicator. As such, "low" intensity would represent less than 65% of heart rate maximum (HRM). "Moderate" intensity, accordingly, would fall somewhere in the 65-85% HRM range, whereas "high" intensity would be 85-100% of HRM. Training with a heart rate monitor is highly recommended.