Thanks Batman. The rowing I was actually going to do on Wednesday instead of swimming. I've been around the lake my whole life so, while it's nothing new, I do want to give it a little bit of practice and I think that once a week will be perfect for it.
This did start out as a "for the hell of it" thing but I would like to be serious about the training for it. My second goal for this, next to finishing in the top half of the field, is to find out what it's really like to train like an endurance athlete. It's something new so I thought I would just go gung-ho and see what happens. Maybe I can surprise myself and everyone else and come in somewhere towards the top.
I tweeked the split just a little and added a short run to Monday which will give me 4 days running. I also removed the workout on Friday and made it just a run day. I figure that will give my legs a day off Wednesday, the biking on Thursday shouldn't beat my legs up to bad, and then I can have a good, run-focused day on Friday.
Monday: lift upper body, cycle (easy hour) run (easy run ~30min)
Tuesday: lift lower body, run (sprints or intervals, total 2-3 miles)
Thursday: Lift upper body, cycle (easy hour)
Friday: run (sprints or intervals, total 2-3 miles)
Sunday: combined cycle/run (this is the day that will kill your muscle mass...1-2 hours total time)
Also, now that I'm looking at it, is the extra run on Monday a good spot? Because Sunday is a cycle/run day and is followed by a run/cycle/lift day. I'll have to try it and see how it feels. Might be good practice in backing off a little on my biking. I have a tenancy to be a bit aggressive with my biking.