weight training and tri training? Expert advice needed!

If you're looking to improve your tri performance, there is a huge difference of opinion as to whether weight training will help improve tri performance. I'm a big fan of weight training in general and even I'm not sure that weight training helps improve tri performance. However, from personal experience, I've found that working my upper back with pulldowns and rows helped swimming a bit.

If you're interested in a weight routine for general fitness, that I can do. Focus on the basic compound exercises. For each workout, pick one movement from each category below for a total of four exercises per workout.

Lower body: any variation of squats, any variation of deadlifts, or lunges.

Upper body pressing motion: military press, bench press, or dips.

Upper body pulling motion: pulldowns or rows.

Abs/core: Lots of exercises here, but just pick one. Don't go crazy and do 10 different ab exercises each workout. One good one is all you really need. I highly recommend the ab wheel. These cost $10 or less at Wal-Mart and will train your abs to stabilize your body, which is what the abs were intended to do in the first place.

If you can only workout 2x per week do one heavy day and one light day. For the heavy day, do 5 sets of 5-6 reps. Start with a weight that you think you could easily do 5 reps with. Add weight each set. The last set should be difficult but not to failure. For the light day, do 3-4 sets of 10-12 reps. Same system as the heavy day: start with a fairly easy weight and work up so that your last set is challenging.

I've been doing a lot of pull ups and functional body weight exercises since I started training in June.  I problem is I have very broad shoulders which is good for swimming but not so much for the bike.  

I pleased with my weight routine; I'm just wondering if there is anything out there I might be missing.  After the Sugar Man I plan on devoting the off season to improving lower body strenght and improving my swim.