Tri-Banter wrote:
no warmup; 2000 on time; 1000 pullbuoy to cool down ---
Off-topic: Love that film, especially this sequence:
https://m.youtube.com/watch?v=kBBOBVLigJk On-topic: after having given up a bit an improvement in swimming by only swimming 2-3 times a week with a total of 4 km or so per week, I ended up this July with a 1:42 swim in IM Austria (wetsuit not allowed). As a result I sat like a wet bag of trash on my bike and it was horrible.
So after analyzing this and after a tip from someone I decided to add days with long intervals as the one I posted, not to get quicker but at least to sit less exhausted on the bike.
In the following Ironman (known generally as the back door brag one) I noticed the changed training although I had a bad day that day (1:26). In the training-swim the week before I did 1:18 though which I would never have succeeded without the changed training.
In the beginning these intervals were horrible but after some of those it became more comfortable and that's why they are now actually my preferred (on other days I do things like 40*50).
So now I do about 8 or 9 km a week.