BT No Fluff Program

Just wondering if anyone has used the BT No Fluff off season training program in the past? I am trying to decide what program to use this winter. I don't have alot of $$$ so I don't know if it is worth upgrading my membership to have access to this program or not. I really want to improve my speed over the winter. Especially in swim and run. I know the bike will improve with more mileage so I'm not too worried about that, but I just don't know what the best way to improve the other two is.

Any comments are appreciated.