Monday: yoga, core
Tuesday: 30 min run, light; lift
Wednesday: 500-1000 meter swim; 45-60 min bike, light; core
Thursday: 45-60 min bike, light; lift
Friday: 30-40 min run, light; core
Saturday: 750-1250 meter swim; 60-75 min bike, light
Sunday: 40-50 min run, light; core
What I like about this plan is that is measured in time, not miles. It really helps with time management!