I used a program from cruciblefitness.com with good success. For less than the price of a pair of shoes, I think you would be well served by considering it. Rich has put a decent amount of thought/experience into setting up the week’s structure. You do seem to have too much speedwork.
You should see my tri bike, there are nicks and chips all over it…but I think that is a result of my cats, not me riding it. 
Looks like a perfect short course plan you’ve got going there.
Keep up the speed work, it’ll come in handy 10 hours into an IM.
I agree that we should post workouts/training so that others can share in what may or may not work. To this end, this is my weekly schedule although sometimes I’ll substitute a different activity here and there:
Monday : am - 10 ab crunches, 3 big-toe stretches + 10pushups (only if I’m feeling strong at this point)
pm - Video Yoga - Power Yoga (Energize1 series)
Tuesday: Recovery day - off
Wednsday: am - 20 jumping jacks - 10 x 25yards sprints in pool (5’rest intervals) - 10 jumping jacks
pm - bike - 1 mile TT (no warmup - no cooldown / just to Aunt Lucy’s and back)
Thursday: am - master swim - synchronized swimming team.
pm - run: One loop around backyard baby pool + run to Aunt Lucy’s and back (fartlett)
Friday: am - off
pm - Spinervals with absolutely zero resistence on trainer…keeping high cadence of around 55rpm’s!!
Saturday: am: 25mile trail run
pm: bike - double century
Sunday: am: Track workout - 20 x’s 1600 with 10"rest intervals + 2 pushups
pm: Swim - 2.4mile Bike: 112miles Run: 26.2miles
Repeat this for minimum 5months and you will do great at Sprint distance triathlons…one day I will even attempt an Olympic.
What part of my words didn’t you get…?
In other words, NO it’s not because of Paulo.
In other words, NO it’s not because of Paulo.
As my previous answer was not clear enough, the Portuguese Federation only supports ITU short course…the rest is just to be able to eliminate the comments from their “opponents”…
The race is 5 months away or so and this will change.
Most track workouts are thresholdy though some go a little harder. And the 5k-10k - perhaps I didn’t qualify it right. It’s just a short run at a triathlon race pace (for an IM) because I want to be use- mentally - to running briskly right off of the bike.
I agree with many of your reasons. And I’m not terribly interested in hearing what anyone here has to say about what I am doing. Most comments on my current sched (it changes monthly) suffer from my inadequate explanation.
I really was just interested in seeing what other AG types were doing. I’ve seen pro schedueles but know there is a big difference.
Race is months away and this will change. And the long workouts are pretty long.
Interesting. Why no long bricks? I see two bikes with a 4 mile run after but no longer than that?
Lot of swiming w/os. Is it your strongest or weakest?
What races are you doing this year?
Yup that seems like an adequate training plan in particular for an IM. You are ALL SET!
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there’s a certain fall marathon that I have my heart set on, but I went wild with island running the first week I got here, and got hurt, so right now I’m just playing and having fun (and not running). My past week has looked like this - starting from today and going backward:
Wed 7/4 - 6k open water swim (freestylin’)
Tues 7/3 - 90 minutes on the trainer + 25 min ows (breast/fly)
Monday 7/2 - 125 min bike
Sunday 7/1 - 98 min bike
Saturday 6/30 - raced an Oly
Friday 6/29 - 6 mi run
Thursday 6/28 - 1.2 mi run + 40 min ows (free/fly)
so I’m up to no good, as usual.
wow…i may take up your schedule…once i quit my job or get divorced…
Swimming is by far my weakest event.
Why do you want to make the run longer than that?
Fred.
it’s all good, bra. classic reverse-periodization.
Race is months away and this will change. And the long workouts are pretty long.
Very true.
**The monthly swim goal posts were pretty cool. **
We can definitely do those again! I think we started in November last year. I love the virtual fishbowl!