beginner

welcome...you should have plenty of time to get up to snuff by august...you tri length is between the sprint and oly (not sure on the swim)...you have some options...u say your in good running shape...see if you can start with the olympic program...that will take u over the distance but you will def be ready.

good luck.

no need to go down on the run times...keep them to your level now...i would maintain them untill u get used to the 2 new sports before building on the run more.

sorry to be so general but do what you can for the minutes...

many people do drills with short rests between the sets.  it IS good to alternate strokes as its good for overall shoulder and muscle developement.  definitely concentrate on the freestyle but use 'rest' strokes of backstroke, breast-stroke or sidestroke when u get too tired of freestyle...thats how i got ready...by alternating freestyle (hard) with breastroke (easy)...i would switch to breaststroke every 4rth length to 'rest'.  BUT other people will just take a 20-30 sec rest between lengths or laps BUT REMEMBER, come go time, i will have to rely on the freestyle or some combination WITHOUT resting.  so just make sure you plan 'continuous' swims 1-2 time a week.