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For the next couple of months, I've got the the following priorities:
  1. Increase my bike pace. Get more time in the saddle.
  2. More experience with open water swimming
  3. Maintain my current run fitness (low 7-min miles @ race pace)
So here's my schedule:
  • Mondays: A.M. - Easy Run (<70%), P.M - Easy bike
  • Tuesdays: A.M. - Swim, P.M. - Bike (Intervals/Time Trial specific)
  • Wednesdays: Stretching, (Occassional P.M. - open water swim @ Falls Lake)
  • Thursdays: A.M. - Easy Run (75% Max), P.M - Bike (Hills!!)
  • Fridays: A.M. - Swim, P.M. Tempo Run (85-90% Max)
  • Saturdays: Long bike ride, 20 minute run.
  • Sundays: Long run
Per week, the distances will be in the following range:
  • Swimming - 5000 yards
  • Bike - 50 miles, building up to ~75
  • Run - 25-30 miles

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Personally I would want a rest day. Everybody needs one. Looking at the schedule I figured where you can get one in.

Wed-rest day, after Tues night bike ride your legs will prolly thank you and you can do your extra stretching on Wed.
Thurs-run in am and hills on the bike in pm
Sunday add in your open water swim after your long run. Or in the afternoon on Sunday.
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I'm with Dancer on the rest day. Sometimes not a full day but a non-leg day (i.e. swim)

I usually have it on Monday's. Swim and occasionally a short recovery run or bike.

Also, Saturday should be a brick (I like transition run better). 20 min run off the bike.
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Thanks, I tweaked it a little bit.

The open water swims are every wednesday right now (that's when the tri club holds them). I reckon I could go every other week and have the wednesday be a total rest day on off weeks.
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Ride more. Maybe cut out a run day.

You should be riding at least 100 MPW.
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I bumped up my bike mileage so I'll be building from 50mpw (I can't have a long ride for the next two weekends because of out of town stuff. with the long rides, it'd be about 75 mpw) to 100 mpw in early-mid June.
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