Swim Training

A swim workout like a 4x400 is to swim 400 meters or yards, 4 times (sets) with an appropriate 'rest' inteval between the sets...longer swims you can use more rest inteverals such as 30 seconds to 1 minute to catch your breath before the next set.  Shorter sets like 100-200 yard/meters can be anywhere frome 5 to 30seconds depending on if it's a fast workout or a slow workout.

Determining fast and slow workouts for your training plan you loaded is via RPE (Real Perceived Exertion.  See this table at the bottom for a breakdown.

For example, your first workout that you have planned is:

Speed day
wu: 250 alternating each 50 swim and kick
main: 400, 4 x 100, 300, 3 x 100, 200, 2x100
long intervals are RPE 4, 100s are at RPE 7-8
(alternate, remove 1st 400)
cd: 3 x 75, each slower than last

...The 'long' intervals are the 400, 300 and 200 where you would use RPE 4, which is 'still easy, but at an exertion where you would be sweating'...the 100's (4x100, 3x100, 2x100) are at a much higher RPE or 7-8 which corresponds to "Strong effort; breathing labored, but can still maintain pace for some minutes without slowing."

Regarding the strength workouts, this plan doesn't have them BUT what you can do is eather create a strength program from the guidelines HERE (See the D3 site) or look at one of the 20 week winter maintenance plans strength programs and ONLY IMPORT the strength part.  But you will want to eliminate the strength workouts a few weeks before your race.

Let us know on anymore questions or if you need help importing the strength-only part of the plan.

This is the 'Intermediate Olympic' that you selected.  I would say that it's ok to do, but only if the training times for the next two weeks are doable and at a level that you have been consistently doing.

What is your race that you plan to do?  Date?  Distance?  There may be some more options...I would be very hesitant on suggesting your current plan unless your are not new to swimming, biking and running and have been doing the training volumes of the first few weeks of the plan already.

Since you are a Goldmember, you can also post training and plan setup questions to the coaches in the 'training plan support' forum. (very bottom of the main forums, or go directly to it HERE).  There will be a form to fill out labeled 'Attention all Members' - it will collect a detailed history of you to make sure you get started on the right plan given your background...plus it's good info to have for all of your future questions.

Let me know if you need any help, etc on using the gold forum.