New schedule

Not really sure why Daniels prescribes the first quality workout but I'll do it, maybe to reduce some training stress.

Mon Run Q1 ~ 7 miles
Tue Swim 2500 to 3000 Bike 1 hour
Wed Run 90 minutes ~ 11 miles
Thu Swim 2500 to 3000 Bike 1 hour
Fri Run Q2 1 hour ~ 7 miles
Sat Swim Masters 4000 Run 1 hour ~ 7 miles
Sun Bike 1 hour Run 90 ~ 11 miles

Swim 3.5 hours ~ 10,000 meters/yards
Bike 3 hours ~ 18 miles
Run 6 hours ~ 43 miles

Q1
15 min E pace
4X(2X200 R/200 E, +1X400 R)
15 min E pace

Q2
15 min E
20 min T + 4 strides
15 min E
Plus whatever it takes to finish out the hour with easy running.

E pace 8:30 to 9:00 min/mile 6.7 to 7.0 mph
T pace 7:25 min/mile ~ 8.1 mph
R pace 6:24 min/mile ~ 9.3 mph