This is a 12 week program for BEGINNERs. It's for someone that is new to the sport of triathlon and someone that is beginning a fitness program. The swim workouts are very descriptive. The plan starts with 4 hours a week and peaks at 8 hours. Many of the workouts are done in heart rate zones and rate of perceived exertion. There are 6 workouts a week with 1 rest day. A recovery week may have 2 days off.