I have Summer Ocean Swim competition coming up, and I'm thinking o doing another sprint triathlon this summer. So far, here's what we got: ~1500 yards swimming x5 days (really out of shape) Lifting every other day basic core (chest, squat, shoulders, calfs, back and lats) ab work when i feel like it. Goal: Under an hour for my Hilton Head 5k ocean Swim. any swimmers or F&N crew give me advice. Nutrition, a diet plan would be great, never been on one before.