What is your sports background? Do you have any experience in one of the three sports? The reason that I ask this, is that if I was coaching or advising someone, and they were looking for solid long term development, I would suggest a 4 - 6 month almost total focus on either running or cycling( which ever is weaker) or swimming if no back ground in swimming. Do that one sport for a minimum 5 - 6 days a week with the one or two work outs a week in the other two sports to maintain a bit of contact. It sounds a bit unorthodox, but I suspect that this will yield big gains down the road. To really see single sport improvement, I think that you have to think in terms of 6 months chunks of time, at a minimum.
Steve Fleck @stevefleck | Blog