a bit more than a normal sprint?

I think there are so many factors like are you injury prone, are you naturally atheletic, how well do you want to do, and basically, do you have time to follow a longer plan. I personally think you should up your swimming, probably following the Oly plan, and keep everything else the same for the sprint plan. My biggest concern is the swim workouts are not enough for the sprint plan.

Are you doing the SportsSpectrum Rivercities Tri in Shreveport by any chance? If so you should be ok with the sprint training plan as long as you are hitting all of your targets with the swim. I did rivercities as my first triathlon 3 years ago. The swim took me forever (24:45) but after that it was no problem. I'm doing again this year looking for a big improvement. Good luck to you.

No, I'm not doing that one, just a local one. We call it the 'Copperman' because of our area's strong history with copper mining.

are you a yooper, eh?

through and through. Are you?

Yeah, I was friends with a troll once. I wonder whatever happened to him........Where are you Fairport Harbor? Ashtabula?

I'm in Alliance (near Akron, Canton, Youngstown), but I am headed back to Michigan for the Lake Macatawa (Holland) triathlon.  Like Copperman, it has strange distances.  800y swim, 22.8mi bike, 4.8mi run.  Later in the season I'm trying my first olympic, so I figure this will be a good test before I embarass myself in my hometown where people know me.

Wow, good luck with that oly. I've been to Akron/Warren/Ytown. Went to an Aeros game. Lots of fun. Downtown Akron was a mess though. Construction everywhere.

My take on your distances and the sprint training plan (which I had been using myself before I got injured) is that the swim distances are probably ok, but you will need to increase your biking and running. The sprint training plan is designed for a 1/2 mile swim (which you are doing), a 12-15 mile bike (yours is slightly longer), and a 5 k run (at 5 MILES yours is nearly twice as long). If I were you, I'd increase my running to nearly the level for the Olympic distance training program, and as for the biking, I'd increase that to the level somewhere halfway between the sprint training and the Olympic training.