New Training plan suggestions

Unless you have a BIG aerobic base doing lots of speed work will only provide you marginal results and only in the short run. As with any endurance event the way to get faster is by having a bigger aerobic base = swimming, running and biking more. Yes some sessions will be at high intensities but the bulk of your training will still be easy/steady. Anyway I haven’t seen the plans here on BT but most "cookie cutter” plans won’t address your specific needs but it should be good enough to help you to improve as long as you do the work and are consistent

How much of a Big aerobic base is needed before speed work comes into play?