I have a training programme that Paddy Doran has put together for us. Tom will have photocopy's on Friday swimming and I'll bring them along to running on Monday. They are very good so make sure you get one. Any queries on them you can email me and I'll send it on to Paddy. He has also sent me on a link about nutrition from his website and you can get a free booklet from the national dairy council which he recommends
http://www.coachingireland.com/article/article_120.shtml
I also have running programmes from John for all levels, if you haven't received one of these you weren't at circuit training on Monday and don't deserve one. Just kidding, Tom will have them on Friday and John also has copies.