Solar Powered

Mile trial:

1:22, 3:05,4:32,6:00

3x800m
3:23, 3:11, 3:06

Swim:

300m warm up
800m technical swim (10 min 1/4 mile!!)
300m cool down (different strokes for different folks)
6min leg flutter using the float board

Abs:

Bicycle
V-sit
crunches
side ups
Hand stands
Crane pose
Side Crane Pose

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Weekly Training Design

A typical week of training includes two days of swimming, two days of cycling and three days of running. One workout per week should be a long training day—typically done on the weekend—to get your body ready for the distance. The other training days should consist of high-quality, medium-distance tempo or interval training.

If you wake up early everyday, you can get your training in and then spend time with family after work. You will get used to the early morning alarm

Add a recovery week every fourth week to your training program. Decrease your mileage, sleep in and do cross-training such as hiking, skiing, or kayaking. (from active.com)
http://www.active.com/triathlon/Articles/Considering-an-Ironman-What-You-Need-to-Know-for-Your-First-140_6.htm?act=EMC-Active&Vehicle=Triathlon&Date=03_21_10&Edition=3&Sections=Articles&Creative=Considering_an_Ironman_&TextName=Considering_an_Ironman_&ArtText=Txt&Placement=2&Dy=Sun&page=2