I'm a long time runner & weight lifter and entered my first triathlon a few weeks ago. I entered it at basically the last minute so I had less than two weeks to practice cycling & swimming, which I hadn't done in 7 & 11 years respectively. It was a standard distance sprint and I ended up finishing in 90 minutes 23 seconds. I was almost last coming out of the pool, did OK in biking and ended up passing a ton of people on the run. I had a blast and would like add cycling and swimming to my weekly routine and enter some Olympic length tri's later on in the year.
Running and weightlifting are my priority, so my weekly workout looks like this:
Mon - Lift
Tues - Run
Wed - Swim
Thurs - Bike
Friday - Lift
Saturday - Run
Sunday - rest (I'm old, my body needs one rest day a week! )
I'm really not willing to reduce my lifting or running workouts any more than that.
I swam mostly breast stroke during my tri since it's the only stroke I'm decent at. I know I need to use freestyle if I want to get my swim time down. I'm basically starting from scratch with that stroke and I live in a semi-rural area, so hiring a coach/instructor may not be possible. I've considered driving out to a Total Imerssion clinic though.
So, after all that, my question is: How fast can I reasonbly expect to get my 1500m freestyle time by training once a week with minimal personal coaching?
My current 1500m time with all breast stroke is ~45 minutes.