Need a Plan

Let us know your longest, consistent run, bike and swim you have done the last month.  How often have you been training the swim, bike and run weekly?  Do you lift heavy weekly for mass?  If so, would you be able to cut back some?

Do you have any race you would like to do this year?  Distances?

We'll then be able to hook you up with a  few options.

Ok, you have plenty of time it seems so I would recommend the the 4-7 hour winter maintenance 20 weeks (5 months) - that will get you to around February.  Then you can tack on the 12 week Sprint which is more difficult with more volume (weekly hours), but you will be able to handle it then.  After your sprint race, then you can follow with the 12 week sprint to oly bridge.  That would be perfect.

How does that sound?  The 4-7 hour winter maintenance may seem a little easy at first but it will allow you to adjust your current weight-training regime as you progress...plus conservative building is the best in my opinion.  The plans do come with a strength program-but specific to triathletes, you can certainly keep a heavy/light day if you are maintaining mass but you may have to scale back on the routine o rhte heavy days 'in race season' to prevent soreness. 

The 'Total Sprint' is good (free/bronze level), but will only give you the time/distance for every workout and will lack in overall workout detail compared to the other two I mentioned earlier.  The 'Beginner Exercise' program, though somewhat detailed, will start out slower then the 4-7hour winter maintenanc as you will only be biking for a few months, then swimming is brought in a few months later, then running.  We should have the final month of that program online next month BUT it is not training log interfaceable yet (you can't import it).

I would see if you can muscle through the 4-7 winter maintenance plan.  The swim times do start out around 12-15minutes or 400 yards-so that's not too bad....  Several of the beginning swims are 'swim as many continuous laps as you can'...so yes, you will have a lot of room for improvement.  If you need breaks between 50's or 100's-even 25's, take a short 20-30sec rest.  Then finish with the set.  Yes, it will be difficult, but you get to work on several good drills with that plan.  You should see rapid progress in a month or two.  Building endurance in the swim from scratch is for many (myself included) the hardest part to do-but that's where putting in the time upfront will be rewarding.  Don't give up, do the set but take breaks if you need more.  The total yardage is most important for now.  Later on it will become significantly easier to do forward crawl continuously.

And definitely don't nix the BBQ and beer-they harbor important micronutrients!  Just make sure you are eating enough as your training volume increases.