tri/running plan

Try and work in a long bike day. The majority of your time, regardless of the event, will be spent on the bike. I have been told you should shoot for a long bike, swim and run session each week. From there just work in whatever else you need to build on your limiters(weakest segment).

What does abs mean? I guess I know what they are, but what are you doing for them. I just work my abs in at the end of my run or bike, while stretching. I do a few sit-ups, and a few other things, but I don't set aside a special time. It looks like a good plan. I agree that a long bike is important part of the work out. On you run and bike days are you going to be doing a brick, or AM/PM. The only thing that I might change, is doing a run or bike on swimming days. I find that I work mostly my arms swimming and can run or bike just as strong as if I had not worked out yet. Good luck with everything

Keep in mind that if you are doing a sprint tri, your event time will be roughly 10 minutes swim; 40 minutes bike and 20 minutes run. Your finish in the bike will go a long way to determining your overall finish. So a long bike ride each week will be key to your success.

Following that, I would recommend two changes to your plan: 1) Schedule at least one day off each week. You could work abs on this day, but nothing aerobic. 2) Make sure that every fourth or fifth week you take a recovery week. From my time in college track, I know we did this, so I would assume you are used to this as well. Back off to one easy, slow workout per day, with one or two days off for that week.