10s, 15s, 30s, 1min, 30s, 15s & straight back into it.
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Bingo ⌠thatâll do. Ta
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That sounds good to me
Just do what I did.
25, 25, 50, 100, 200, 300, 400 and back down.
Rest should just âround upâ to the next 15s marker on the wall clock.
But take 30s-45s after the 300s and 400.
Also, harking back to what @Chriswim said on the sub9 thread, and what Iâve previously found, Iâd disagree with @FatPom here 
Yes, pool/swimming logistics are a PITA, but youâre not just âsaving a few minutesâ
You are swim training to be able to execute a nice, wet, warm-up. Thatâs all the swim really is for most of us.
If you can exit the water after 28/59 minutes (70.3/140.6) and you donât feel like Leonardo Di Caprio in The Revenant, then youâve won.
Swim training for triathletes really isnât about swimming a quick time.
Itâs about being able to execute the bike and run you have planned and are capable of.
Without a relaxed swim to start your day, youâre screwed for the rest of the day.
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Yeah I get that but it isnât an âeither orâ situation. I come out of the swim not feeling knackered anyway (unless Iâm running up that bloody cliff at Tenby!)
There is a middle ground between family/time investment and a meaningful output. There is simply no point in spending a lot of extra hours with full time kids at home to deal with, trying to cut 5 mins form a swim when you will come out feeling the same.
Iâve swam much faster and much slower and just know through experience at lots of distances where my sweet spot is. If youâre swinging the lead in the swim, then yes more training is worthwhile and if youâre coming out absolutely knackered then I agree also.
There is a middle ground though where you can come out feeling ok and execute your bike power with massively dying. For me, itâs not worth the extra time for the minimal benefits, for you thatâs obviously a different choice.
I never lose any sleep worrying about a triathlon swim. (might be a different story at the Lanza carnage 
)
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Good point!
I was utterly f00ked after the outlaw 2019 swim.
Had a nice relax before I stupidly attempted a sub3 marathon off no run training 
Outlaw 2021 I was fresh as a muthafreakinâ daisy 
Same for 2010-2012.
For me, it really really helps to swim as close to the hour as possible, so I can get in one of those fabled bike packs, as my bike is awful and I just âgive upâ after about 4-4.5 hours. If Iâve got someone in front to keep me on track, I find it super helpful.
Basically, I like to be running after 6.5hrs for a full or 3 hours for a half. Otherwise I lose all interest in the run and putting in any effort
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Yeah youâre much faster than me. I think my mind set for the last couple of IMs has been with regards to swim, âdo what you know worksâ.
There could be a bit of complacency there of course and just âchurn out the usualâ but Iâm in a different time of life and was never at the pointy end. TBH, that might be part of why I drifted away from tri and IM in that Iâd lost the desire to improve, not sure.
I do know I can be away from the pool for well over a year and within 4-5 wks at two sessions a week be back to where I was, so I was probably leaving something on the table but then I was always 10kg overweight and never seemed to do anything about that either
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Yeah - totally get where youâre coming from, there, too.
Sometimes I enjoy swimming, sometimes I do not.
I find the more I do it, the more I enjoy it.
I do need to look into some headphones, though.
As boredom often hits me before fatigue.
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I absolutely hate swimming for swimmingâs sake. I also hate the beach, I hate sand (even though I was in a beach volleyball team ).
To me the sea (and water in general = âdoingâ). Surfing, body bashing any old activity really. (not SUP 
). and the swim outside of the sea is kind of doing.
I think Iâm naturally inclined to OWS rather than the pool. When I was young I was in the local diving team, for me, a pool without diving boards is just a big bath. 
Cheers mate. Been watching Loyd Purvis and sent him a question re cut offs, he reckons the first two are the hardest to make (in the dark of course) and after that it gets easier.
Stephen Cousins was saying how hard it is and heâs way way quicker than me. I suppose if I canât make Plague in summer then Iâd have buckleyâs of making the Arc, so probably a good race to put those thoughts to bed.
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No carange anymore unfortunately, last one I did in 2019 was pretty civilised as people were used to the rolling starts from other races
All of my sessions have been something like;
Warmup - 8 x 200m - cool down
Warmup - pyramid 50m to 400m - cool down
Warmup - 4 x 400m - cool down
Warmup can be whateve gets you ready for the set. My favourite is 200m each / 2 x 100m moderate / 4 x 50m hard / 4 x 25m hard.
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Has the mass start gone then or just people lining up anyway?
Itâs a very much watered down mass start, pros go 5 minutes before the rest and the first few rows go full gas but by the time you get to the 70 minute plus suggested time itâs more of the strong walk into the water with about 20m wide beach to set off from. Gets a bit hectic toward the first buoy but nothing like a proper washing machine start of the old days.
âLuckilyâ Iâm an 80min swimmer
i remember seeing some clips of earlier years that looked just scary AF. Do you get lapped simmers carnage? Itâs a 2 lapper isnât it?
Me too, if you add 10 minute or more 
Theyâve changed it to a one lap last year. I had some bloke called Frodeno come past me one year but he gve me plenty of space. To be fair people do as itâs such a wide stretch of water at the point any overtaking would happen
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Still laughing/furious at âdoing the swim in 59minsâ and ânot a quick timeâ being used in the same sentence. **** the lot of you
Agree on the pyramid set though, I find it a good one to not get bored (although cos Iâm slow I tend to do it as 50/100/150/200), a long run of 50s is great but can get boring/frustrating especially if your lane is busy and itâs hard to keep to your wall time.
Just back in from a lunch ride. Set off in sunshine, 20mins in it was torrential rain and wind. Got home, bike away, sun immediately back out and its roasting.
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100s on a short rest are decent sessions. Warm up. Then find a 100 pace that is comfortably hard. Do multiples (10-20) of them 10-20 second rest. Warm down.
My favourite fun set I used to do was a max speed session. 4x100, 4x50, 4x25. Long rests (used to go on 3 mins for the 100s and would be completing them in 1:18-:120). All done at maximum speed
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10x66 on 6 minute. âDevil setâ. One of the most painful we used to do in swim days, but wouldnât do it now.
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Curious that your steps yesterday were shorter than your steps today.