Here it is integrated with my complete plan switching monday and tuesday around. I may have to drop one of the running days since I don't know if I am capable of running 7 days a week. I think I'll try it but will have to be disciplined enough to keep the easy days easy.
Mon Swim 60 minutes, Run Reps
Tue Swim 40 to 60 minutes, Spin Class, Run easy 60 minutes
Wed Run easy 60 minutes
Thu Swim 60 minutes, Spin class, Run 30 to 45 min easy with 8 strides
Fri Swim 45 minutes pull sets, Run longer reps - if tired run easy
Sat Swim masters, Run 30 to 45 min easy with 8 strides
Sun Run 60 to 90 min easy
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