training plan

M: speed
Tue: swim 1-1.5 miles
Wednesday: swim 1-1.5miles OR bike 60-90min
Thursday: tempo
Friday: REST (yoga stretches)
Saturday: long run; .5-1 mile swim
Sunday: swim 1-1.5miles

Stretches/strenght exercises after every run.
Core training (200abs) 3 times a week.
Weights arms and/or push ups 3 times a week.