Beginner Triathlete training plan for week of 6/28

I found a 22 week sprint triathlon plan by Michael Pate on Beginner Triathlete. I've modified it slightly to fit the schedule of a friend who has asked for some help with a training plan. I'm actually going to use it for my daughter as well to try and get her ready for the Canton Triathlon on August 7.

Here is the plan for the week of June 28th:

Training Plan

	Swim	Bike	Run	Strength
Monday	Off	4 miles	Off	Upper Body 30-20-10 Circuit (30 of each push-ups, tricep dips, jumping jacks, rest 1 min, 20 of each rest 30 sec, 10 of each)
Tuesday	Warm up Freestyle 200 yards Cool Down 100 yards	Off	Walk/Jog for 30 minutes Walk 5 minutes Jog 2 minutes	Lower Body 30-20-10 Circuit (30 Squats w/military press, left leg lunge, right leg lunge, rest 1 min, 20 of each, rest 30 sec, 10 of each)
Wednesday	Off	4 miles	Off	Upper Body 30-20-10 Circuit
Thursday	Warm up Freestyle 200 yards Cool Down 100 yards	Off	Walk/Jog for 35 minutes (see above)	Lower Body 30-20-10 Circuit
Friday	Off	5 miles	Off	Upper Body 30-20-10 Circuit
Saturday	Off	Off	Walk/Jog for 35 minutes (See above)

Sunday – Rest, but don’t be sedentary. Move your body throughout the day!