A easy training program that you can follow

WEEK	MON	TUES	WED	THURS	FRI	SAT	SUN	TOTAL
1	Swim-20 Run-25	Off	Bike-35	Run-20	Swim-30	Off	Bike-45	175
2	Swim-20 Run-25	Off	Bike-30	Run-25	Swim-35	Off	Bike-45	180
3	Swim-20 Bike-30	Off	Run-25	Swim-25	Bike-45	Off	Run-30	175
4	Swim-25 Bike-30	Off	Run-25	Run-30	Swim-30	Off	Bike-45	185
5	Run-15	Off	Bike-25	Run-15	Bike-25	Off	Swim-20	100
6	Run-15	Off	Bike-30	Bike-25	Run-20	Off	Swim-25 *OW	115
7	Swim-25 Bike-35	Off	Run-35	Bike-50	Swim-30	Off	Run-35	210
8	Swim-25 Bike-35	Off	Run-25	Swim-30	Bike-35 Run-20	Off	Run-35	205
9	Swim-30 Run-30	Off	Bike-45	Run-45	Swim-35	Off	Bike-60	245
10	Swim-20 Bike-30	Off	Run-25	Bike-35	Swim-20	off	Bike-55 Run-30	215
11	Swim-20	Off	Off	Run-30	Bike-45	Off	Swim-20 *OW	115
12	Off	Bike-15	Off	Swim-15	Run-15	Off	RACE	45