I'm still super new to the triathlon game, coming for a mountain bike/cyclocross background, and I was wondering:

1) How many sessions and of what type (swim, bike run) are you doing a week?
2) How many of these session are quality interval sessions?

I'm struggling to find the sweet spot between getting in basic aerobic conditioning and interval sessions across three sports. At the moment, I'm doing 2 hard swims, 2 hard bikes and 1 track session for quality and it's been pretty rough so far. I'm thinking about dropping either a hard swim or one of the hard bike sessions until I have a little more resilience.

For reference, I'm focusing on Xterra events with an eye towards 70.3 next year, so I don't quite need the conditioning that you IM guys/gals need.