herniated L3L4. can I ever....

At the end of Nov, I wanted to train hard for the rest of the year,thinking I would kick my own a@@ and set s good base for an amazing 2014. Third day into it, I went to hard, to heavy, to early and herniated the disc. Those with experience in this... Can I ever Tri again? There is a good aqua areboic class at the gym, if I have to hang 'em up. Thanks for any thoughts.