I took a year off after my 70.3 in the fall of 2017 and now I am looking to get back into training on January 1. I will be a stay at home dad with a four month old, so my time is going to be more compressed than I am used to. I will have plenty of time to get to the pool twice a week but past that, I will only have afternoon nap time for riding the trainer and stroller runs.

I am looking for a few sprints for 2019, but I am struggling to find a good plan for this. I had a coach for my first two years so this will be my first coach without a structured weekly plan.

Any assistance would be great; I am willing to pay for a good plan/system.