I don’t have a race till May so am taking some time to build my base and try training myself (previously followed MyProCoach and Athletica.AI plans). I’ve ramped up my TSS pretty steeply (about 30 to about 50 in the last 5 weeks but am coping reasonably well). I have done a bunch of sprint and super sprints but want to push up to Olympic distance this year. Just a plodding 40yo so not breaking any records.
My concern is fitting in adequate rest days. With 2 small kids and a busy job fitting in the training is challenging. Not sure whether I am scheduling right.
I currently plan for:
Mon AM: Recovery walk with dog 6km
Mon PM: Strength session (about 50mins)
Tues AM: Swim 1.5kish
Tues PM: Strength session (about 50mins)
Wed AM: Run session 6km (about 50 TSS)
Thur AM: Swim 1.5km
Fri AM: Club Group Ride (80-90 TSS)
Sat AM: Parkrun
Sun AM: Long Ride (40km about 150 TSS)
My thinking is that because the swim is more upper body it stresses the legs less. So upper body first half of the week and lower body second half. But no real complete days off.
I feel like I can help answer this. We have 3 kids ages, 9, 6, 3. My wife runs, I race triathlon and have since 2008 and have run all sorts of distances since 2005.
Swimming actually uses a lot of different muscle groups. Kicking in the pool is required for lift and drives your hip rotation. If they sink it’s extra drag. To counteract this, use a pull buoy with paddles so long as there is no shoulder pain. Don’t use the pb and paddles all the time but it’s a good way to save your legs for later in the week.
To help answer the question about a rest day. I’m not sure everyone needs a complete day off without any activity every week. That said, is the group ride very taxing? If you feel like resting every week because of muscle soreness then that’s one thing, but it you feel like you need a nap because training with friends leaves you shattered, perhaps some solo training is better.
How many hours does the 40km group ride take? 150 TSS sounds pretty high for that distance. I get about 150 at L2 pace for 3 hours, about 50 TSS per hour rough estimate.
I think your schedule is pretty nice, actually. Are swims aerobic or do you have intensity there as well. What about your strength sessions - are they Xfit type redlining at the end, or more traditional lifting weights ? Makes a big difference whether you need to pay attention to recovery after. If lifting weights, or body weight, Monday is already functioning as your recovery day.
Do you want a rest day, mentally?
I really like your schedule, you are doing great!
MJ
Thanks @Marjaana and @amn2099. Love the idea of using the paddles more.
The 40k group ride is 2-2:30hr at a quick pace with a mate. Usually a couple of big hills but its where i get most of the anaerobic effort. Bit sore and tired the next day so another reason i schedule in swims early in the week. Sunday nana nap is not needed but always appreciated.
The early week swim is aerobic (today was 200WU, 1300 Z2, 300CD) and the second session is usually some tempo elements.
The strength sessions are more on the endurance side with 3 sets of 15 reps aiming for weight that leaves me with 2-3 reps spare.
Thanks for the confidence to keep on smashing the work.
short Power Naps are dynamite 
