This schedule will help intermediate triathletes prepare for the first significant race of the 2009 season, the Icebreaker, on April 19 at Granite Beach at Folsom Lake. It is a sprint triathlon a half-mile swim, a 13-mile bike ride, a 4-mile run. Jack Powless, a 15-time Ironman triathlon finisher and certified Level II triathlon coach at Endless Training in Roseville, devised the program. It can be seen in full, along with Powless' explanation of pull and kick drills and other workout tips, at www.sacbee.com/ healthfitness. Powless cautions that you must already have a swimming, cycling and running base, and consult with your physician before starting training.