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Long Distance Triathlon 7 week training program

Mainly for my own reference, but might find it useful too.

Training schedule for Lawrence Triathlon 7/21 - International Course Swim 0.93, Bike 24.8, Run 6.2 (1.5 / 40 / 10 K).

I don't think this is overduing anything. Hardest will be Tue am swim, and Wed ride but I can do Spin bike if it rains. 

Side goal, lose the 10 lbs from 2 bulking months. Be at lighter weight this year than last. Still going to attempt eating at sedentary TDEE (which I am without exercise) and let exercise create deficit. But I don't think it'll be enough, so lifting days may have added cardio. 

Sat & Sun may be reversed due to weather or other activity.

May
Mon
27 - Full body lifting
28 - Swim 33 laps, Run 3 miles recovery
29 - Bike 60 min
30 - Upper lifting, hill sprints
31 - rest
June
1 - rest
2 - Run 60 min aerobic
Total hrs - bike 1, run 2.25, swim 0.5
Total miles - bike 17, run 13, swim .62
Mon
3 - Upper lifting, hill sprints
4 - Swim 33 laps
5 - Bike 60 min
6 - Swim 60 min
7 - rest
8 - Bike 40 miles
9 - Run 60 min aerobic
Total hrs - bike 3.5, run 1.75, swim 1.5
Total miles - bike 57, run 10, swim 1.8
Mon
10 - Full body lifting
11 - Swim 33 laps, Run 3 miles recovery
12 - Bike 60 min
13 - Swim 60 min
14 - rest
15 - Bike 40 miles
16 - Run 60 min aerobic
Total hrs - bike 3.5, run 1.5, swim 1.5
Total miles - bike 57, run 9, swim 1.8
Mon
17 - Upper lifting, hill sprints
18 - Swim 33 laps
19 - Bike 60 min
20 - Swim 60 min
21 - rest
22 - Bike 40 miles
23 - Run 60 min aerobic
Total hrs - bike 3.5, run 1.75, swim 1.5
Total miles - bike 57, run 10, swim 1.8
Mon
24 - Full body lifting
25 - Swim 33 laps, Run 3 miles recovery
26 - Bike 60 min
27 - Swim 60 min
28 - rest
29 - Bike 40 miles
30 - Run 60 min aerobic
Total hrs - bike 3.5, run 1.5, swim 1.5
Total miles - bike 57, run 9, swim 1.8
July
Mon
1 - Upper lifting, hill sprints
2 - Swim 33 laps
3 - Bike 60 min
4 - Swim 60 min
5 - rest
6 - Bike 40 miles
7 - Run 60 min aerobic
Total hrs - bike 3.5, run 1.75, swim 1.5
Total miles - bike 57, run 10, swim 1.8
Mon - taper week, eat at TDEE
8 - Full body lifting
9 - Swim 33 laps, Run 3 miles recovery
10 - Bike 60 min
11 - Swim 30 min
12 - rest
13 - Walk
14 - SMT - S 0.62, B 18, R 4.5
Total hrs - bike 2, run 1.25, swim 1
Total miles - bike 34, run 7.5, swim 1.2
Mon
15-17 - walk only 
So above schedule was for another Tri, and I changed to a longer one a week later, so that taper week was later, repeated other week.
Didn't meet all the goals, but finished strong and walked normal the next day.
Bike 19 mph avg, run 8:30/mile avg. 
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