enjoying new coached program

i am no into my second month of doing a daily routine set by a coach. I am enjoying it so far, because it is new and also, I don't have to think about what I am going to do. The swims are all 3000m plus so my endurance is certainly getting better. now that the coach has met me and done some testing, the runs and biking are at specific heart rates, based on my heart rate ranges.

Last week, I think I did three swims of all close to 3000 metres; The coach likes paddles for strength so i have been doing more of that. My times are getting faster. I am now swimming 1:35 100s with ease. In other words, that is my normal time for 100 metres without pushing it. that is definitely a bit faster than I used to be. I did a fair bit of running last week; two runs of about 50 mins each in low heart rate zone and then a longer run on Sunday in my 3 heart rate zones. (20 mins in each zone getting faster) and then another recovery run of 30 mins easy in the afternoon. I did a spinning session of about 1:15 on the trainor and taught a spin class which is counted as training. Also did two weights session targeted at triathlon training- one for lower body and one for upper body. The lower body was single leg presses, single calf raises, squats and lunges. The upper body was tricep extensions, seated row, pull ups, tri dips, push ups.