I’m no Joe Friel, but this is the direction I’m going with my training plan in preparation for my Sprint Triathlon on 10/20/13. The biggest addition is speed work on my running since that is my limiter.
I have also re-introduced swimming into my training, which is something I haven’t done in a very long time. I don’t believe there is much speed overall to gain here since I am a pretty decent swimmer naturally without much training. Could I pick up 30-50 seconds with 3x a week training? Probably, but I believe I could make more significant gains in the bike and run given the same time. If I had more time to commit, I would.
I’m definitely interested in feedback on the plan. Leave me a comment or hit me up elsewhere with any feedback!