trinewbies Intermediate Sprint D

Date	Swim	Bike	Run
Week-1
Mon	1000 meters a.m.	30 min p.m.
Tues	1000 meters a.m		20 min p.m.
Wed		30 min. p.m.
Thur	1000 meters a.m		30 min p.m.
Fri
Sat			30 min a.m.
Sun		30 min a.m.
Week-2
Mon	1000 meters a.m	45 min. p.m.
Tue	1250 meters a.m		20 min p.m.
Wed		30 min. p.m.
Thur	1000 meters a.m		30 min p.m.
Fri
Sat			35 min a.m.
Sun		45 min. a.m.
Week-3
Mon	1000 meters a.m	45 min. p.m.
Tue	1250 meters a.m		20 min p.m
Wed		45 min. p.m.
Thur	1250 meters a.m		35 min p.m
Fri
Sat			40 min a.m
Sun		60 min. a.m.
Week-4	Recovery	Recovery	Recovery
Mon	1000 meters a.m	30 min. p.m.
Tue	1000 meters a.m		20 min p.m
Wed		30 min. p.m.
Thur	1000 meters a.m		30 min p.m
Fri
Sat			30 min a.m
Sun		45 min. a.m.
Week-5
Mon	1000 meters a.m	45 min. p.m.
Tue	1500 meters a.m		25 min p.m
Wed		45 min. p.m.
Thur	1250 meters a.m		40 min p.m
Fri		30 min. spin p.m.
Sat			45 min a.m
Sun		60 min. a.m.
Week-6
Mon	1250 meters a.m	45 min. p.m.
Tue	1500 meters a.m		30 min p.m
Wed		60 min. p.m.
Thur	1500 meters a.m		40 min p.m
Fri		45 min spin. p.m.
Sat			45 min a.m
Sun		75 min. a.m.
Week-7
Mon	1250 meters a.m	45 min. p.m.
Tue	1750 meters a.m		30 min p.m
Wed		60 min. p.m.
Thur	1500 meters a.m		40 min p.m
Fri		45 min. spin p.m.
Sat			50 min a.m
Sun		90 min. a.m.
Week-8	Recovery	Recovery	Recovery
Mon	1000 meters a.m	30 min. p.m.
Tue	1250 meters a.m		20 min p.m
Wed		45 min. p.m.
Thur	1250 meters a.m		35 min p.m
Fri		30 min. spin p.m.
Sat			40 min a.m
Sun		60 min. a.m.
Week-9
Mon	1250 meters a.m	60 min. p.m.
Tue	2000 meters a.m		30 min p.m
Wed		60 min. p.m.
Thur	1500 meters a.m		45 min p.m
Fri		45 min. spin p.m.
Sat	1000 meters		60 min p.m
Sun		90 min. a.m.	20 min p.m
Week-10
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		30 min p.m
Wed		60 min. p.m.
Thur	1750 meters a.m		45 min p.m
Fri		45 min. spin p.m.
Sat	1000 meters		60 min a.m
Sun		90 min. a.m.	20 min p.m
Week-11
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		30 min p.m
Wed		60 min. p.m.
Thur	1750 meters a.m		45 min p.m
Fri		45 min. spin p.m.
Sat	1000 meters		60 min a.m
Sun		90 min. a.m.	20 min p.m
Week-12	Recovery	Recovery	Recovery
Mon	1000 meters a.m	45 min. p.m.
Tue	1500 meters a.m		20 min p.m
Wed		45 min. p.m.
Thur	1200 meters a.m		30 min p.m
Fri		30 min. spinnp.m.
Sat	1000 meters		45 min a.m
Sun		60 min. a.m.	20 min p.m

Speedwork/Quality Phase

Week-13	Swim	Bike	Run
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		30 min p.m
Fri		45 min. p.m.
Sat	1000 meters p.m		60 min a.m
Sun		90 min. a.m.	30 min. p.m
Week-14
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		30 min p.m
Fri		45 min. p.m.
Sat	1000 meters		60 min a.m
Sun		90 min. a.m.	30 min p.m
Week-15
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		30 min p.m
Fri		45 min. p.m.
Sat	1000 meters		60 min a.m
Sun		90 min. a.m.	30 min. p.m
Week-16
Mon	1500 meters a.m	60 min. p.m.
Tue	2000 meters a.m		Quality Day
Wed		Quality Day
Thur	Quality Day a.m.		30 min p.m
Fri		45 min. p.m.
Sat	1000 meters		60 min a.m
Sun		90 min. a.m.	30 min.p.m
Week-17	Begin Taper	Begin Taper	Begin Taper
Mon
Tue	2900 meters a.m.		60 min p.m
Wed		60 min. p.m.
Thur	1000 meters a.m.		30 min p.m
Fri		30 min. p.m.
Sat	1000 meters		45 min p.m
Sun		60 min. a.m.
Week-18
Mon	1500 meters a.m.		40 min p.m
Tue		45 min. p.m.
Wed	1000 meters	30 min. p.m.	30 min p.m
Thur	(Travel Day)	(Travel Day)	(Travel Day)
Fri	15 min. easy	15 min. spin	10 min. run
Sat	Race Day	Race Day	Race Day
Sun