aiming high

hi, i just completed my first olympic distance triathlon in 2hrs 26 mins, i smoke alot and there was no real scientific approach to my training, i swam in a pool and cycled on a machine and not much running, i'm hooked and a friend said he'll coach me for the season next year, he's a personal trainer, how fast should i expect to go next year with his proffesional training regime? and i am stopping smoking