Triathlon training

Well,
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it!  We'll see, but for now here is the training program I will follow.  I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:

Week 1




Monday: OFF



Tuesday: Swim 20-minutes



100-meter warm-up (choice stroke)

8 x 25m freestyle (15 seconds rest)

4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)

100 kick choice (grab a kickboard)

100m cool-down choice

Total: 700m



Wednesday: Run/walk 20 minutes



5-minute warm-up walking

4 x (1-minute jog, 2-minute walk)

3-minute cool-down walk



Thursday: Bike 20 minutes



5-minute warm-up spin

5 x (15 seconds fast spinning, 45 seconds recovery)

5 x (15 seconds hard gear/tension, 45 seconds recovery)

5-minute cool-down spin



Friday: Swim 25 minutes



100m warm-up choice

10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)

2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)

3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)

150 kick choice (grab a kickboard)

100m cool-down (choice)

Total: 850m



Saturday: Run/walk 20 minutes



5-minute warm-up walking

3 x (2-minute jog, 1-minute walk)

2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)

2-minute cool-down walk



Sunday: Bike 30 minutes



10-minute warm-up spin

4 x (15 seconds fast spinning, 45 seconds recovery)

4 x (15 sections hard gear/tension, 45 seconds recovery)

4 x (10 seconds standing, 50 seconds recovery)

8-minutes cool-down spin



TOTAL TRAINING TIME: 2 hours 15 minutes