Training for 1st Tri: KAYAK, BIKE, RUN

Hey all:

I somehow convinced the Chowan/Edenton Optimist Club to put on a sprint triathlon. Since I am better at sinking than swimming and hate cold water, I convinced them to substitute a 2 KM kayak for the swim. The bike is 20.7 KM and the run is a 5K The race is May 10th, 2014.

So, I can't find a training plan for this type of Tri. Anybody know of any floating about?

Currently, I am in an off-season training plan focusing on running and strength/core training. I am running 4 days per week including an 11 mile long day (7:45 mile), a 7 mile fartlek or tempo day, and two easy (7:45 mile) 4 mile days. I also bike 16-21 miles one day per week in about 1:03-1:25 using a hybrid bike. I do 1-2 short core workouts 6 days per week and 2 strength workouts per week. When race training, I drop off one strength day, add a running day, and increase my running mileage.

I have run several 5Ks and one 1/2 marathon in the 1.5 years since I started training. I competed in whitewater canoe in college 25+ years ago. I have limited kayak experience and don't even own one, yet. Hopefully that will change next week. I live across the road from the Albemarle Sound (a big, shallow bay) and have access for a kayak, so that is where I will do most of my kayak work. I run and bike on the road mostly since trails turn to mush here in the winter, and most land is leased for hunting. Luckily, not much traffic. I have no bike racing experience at all.

Injuries: The only serious one I have had is a pulled hamstring about a year ago. Currently, I have tendonitis in my left upper arm which is limiting my planking and upper body weight training. Hopefully that will heal before I go into full Tri training in a couple of weeks.

I look forward to learning from some more experienced triathletes as I go through my training for the Edenton Sprint.