First Official Tri Workout

Starting out slow, so to speak..and trying to figure out how to transition or create a strength training template that doesn't leave my muscles drained and then wondering how taxing swimming and cycling is going to be on me.
2 Minutes Warm up 4 MPH
8 Minutes 5 MPH
14  Minutes 1 Minute intervals 4 MPH/5 MPH
2 Minutes Cool Down