Week One Training (race week!)

h/i swim = w/u + 2x400 + c/d (45 s. rest)
e swim = none
h/i bike = w/u + 15 min (40k speed) + c/d
e bike = none
h/i run = w/u + 10 min. 10k speed + c/d
e run = none
brick = race

Week 2 Training

h/i swim = w/u + 4x400 + c/d (20 s. rest)
e swim = 2600 yds
h/i bike = w/u + 45 min (40k speed) + c/d
e bike = 3:00 steady or 1:15 race pace
h/i run = w/u + 26 min. 10k speed + c/d
e run = 1:50 easy
brick = 1:30/ 45 easy

Week 3 Training

h/i swim = w/u + 4x400 + c/d
e swim = 2250 yd (1.2 mile) time trial
h/i bike = w/u + 40 min (40k speed) + c/d
e bike = 3:00 steady
h/i run = w/u + 25 min. 10k speed + c/d
e run = 1:40 easy
brick = 1:15/30 half im pace

Week 4 Training (recovery)

h/i swim = w/u + 3x400 + c/d
e swim = 1800 yds
h/i bike = w/u + 30 min (40k speed) + c/d
e bike = none
h/i run = w/u + 6 x 30 sec. sprints + c/d
e run = none
brick = triple brick

Week 5 Training

h/i swim = w/u + 4x400 + c/d
e swim = 900 yds
h/i bike = w/u + 35 min (40k speed) + c/d
e bike = 2:45 steady
h/i run = w/u + 22 min. 10k speed + c/d
e run = 1:40 easy
brick = 1:00/20 half im pace

Week 6 Training (Peak Phase!)

h/i swim = w/u + 3x400 + c/d
e swim = 2250 yds
h/i bike = w/u + 30 min (40k speed) + c/d
e bike = 1 hr. race pace (+ w/u and c/d)
h/i run = w/u + 22 min. 10k speed + c/d
e run = 8 mi. marathon pace
brick = 1:30/20 easy

Week 7 Training (recovery!)

h/i swim = w/u + 5x200 + c/d
e swim = 1750 yds
h/i bike = w/u + 6x4min spr + c/d
e bike = none!
h/i run = w/u + 3 x 1 km spr + c/d
e run = none!
brick = sprint tri/triple brick

Week 8 Training

h/i swim = w/u + 7x200 + c/d
e swim = 2000 yds
h/i bike = w/u + 9x4min spr + c/d
e bike = 2.5 hrs
h/i run = w/u + 5 x 1 km spr + c/d
e run = 100 min steady
brick = 1:20/30 easy pace

Week 9 Training

h/i swim = w/u + 6x200 + c/d
e swim = 1800 yds
h/i bike = w/u + 8x4min spr + c/d
e bike = none
h/i run = w/u + 4 x 1 km spr + c/d
e run = 90 min steady
brick = 45/20 min race pace

Week 10 Training

h/i swim = w/u + 5x200 + c/d
e swim = 1 mile (1850 yds) time trial
h/i bike = w/u + 6x4min spr + c/d
e bike = 2:15 steady
h/i run = w/u + 3 x 1 km spr + c/d
e run = 80 min steady
brick = 1:15 /20 min easy

Week 11 (Recovery!)

h/i swim = w/u + 6x100 + c/d
e swim = 1200 yds steady
h/i bike = w/u + 6x4min spr + c/d
e bike = 1:30 steady
h/i run = w/u + 6x .25 mile spr + c/d
e run = 60 min steady
brick = 35/15 race pace

Week 12 Training

h/i swim = w/u + 10x100 + c/d
e swim = 1500 yds steady
h/i bike = w/u + 9x4min spr + c/d
e bike = 2 h steady
h/i run = w/u + 9x .25 mile spr + c/d
e run = 80 min steady
brick = 1h/20 min easy

Week 13 Training

h/i swim = w/u + 8x100 + c/d
e swim = 1 km time trial
h/i bike = w/u + 8x4min spr + c/d
e bike = 1:45 steady
h/i run = w/u + 8x .25 mile spr + c/d
e run = 70 min steady
brick = 40 min/15 min race pace

Week 14 (Build I Phase)

h/i swim = w/u + 6x100 + c/d
e swim = 1200 yds
h/i bike = w/u + 8x4min spr + c/d
e bike = 1:30 steady
h/i run = w/u + 6x .25 mile spr + c/d
e run = 1 hr steady
brick = 1hr/15 min steady

Week 15 Training (Recovery!)

h/i swim = w/u + 8x50 + c/d
e swim = 1000 yds
h/i bike = w/u + 8x1m spr + c/d
e bike = 1:15 steady
h/i run = w/u + 8x1m hill spr + c/d
e run = 50 min steady
brick = 35/10 half im pace

Week 16 Training

h/i swim = w/u + 8x50 + c/d
e swim = 1100 yds
h/i bike = w/u + 10x1m spr + c/d
e bike = 1:30 steady
h/i run = w/u + 10x1m hill spr + c/d
e run = 55 min steady
brick = 45/15 easy pace

Week 17 Training

h/i swim = w/u + 6x50 + c/d
e swim = 1000 yds
h/i bike = w/u + 8x1m spr + c/d
e bike = 1:15 steady
h/i run = w/u + 8x1m hill spr + c/d
e run = 50 min steady
brick = 35/10 half im pace

Week 18 Training (recovery!)

h/i swim = w/u + 6x25 + c/d
e swim = 800 yds
h/i bike = w/u + 6x30 spr + c/d
e bike = 50 min steady
h/i run = w/u + 6x30 hill spr + c/d
e run = 40 min steady
brick = 35/10 easy

Week 19 Training

h/i swim = w/u + 8x25 + c/d
e swim = 900 yds
h/i bike = w/u + 8x30 spr + c/d
e bike = 1 hr steady
h/i run = w/u + 8x30 hill spr + c/d
e run = 45 min steady
brick = 30/10 half im pace

Week Twenty Training

Each week, I'll post the workouts that fit the schedule above:

h/i swim = w/u + 6x25 + c/d
e swim = 800 yds
h/i bike = w/u + 6x30 spr + c/d
e bike = 50 min steady
h/i run = w/u + 6x30 hill spr + c/d
e run = 40 min steady
brick = 35/10 easy

rough sketch 20 week training calendar

m: off
tu: h/i swim + h/i bike
wed: h/i run
thurs: brick
fri: bike + swim
sat: e-bike + run
sun: e-swim + e-run

we'll see how it goes!