I swam with a ~10 member masters team for four years; each year we went to the YMCA Masters Nationals. The second year, we switched a lot of our sets from 100s/150s/200s to 50s/75s/100s. To a man, our times at Nats got worse. We switched back the next year, and our times all improved from then on.

This despite the fact that I was the only one who swam 200 or 500 (other than one other guy who did 200IM). I think my progression in the 200scy free year-over-year was 2:02 (prior to joining the team), 1:57, 1:58, 1:54, 1:53 the last year.

YMMV.

Typically 29-30 min 70.3 swim wetsuit and 30-33 ish non wetsuit conditions dependent.

10 x 100 short course best effort on 10s rest is averaging right around 1:21/1:22 per 100 (so leave on 1:31/1:32)

I've been at this for 10 years now and really have been stuck for a good bit on my swim. I finally got some descent video to take a look at some things and have a few thoughts. I'll reserve those so as not to lead anybody.

Please rip me to shreds. I'm not scared of work.

Also, don't hate on the speedo.

and NO, the beard doesn't impact my swim times. I swear.

Thanks in advance!

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you're pretty damn fast, if I had your times, i'd be ecstatic. I took a quick look and I don't see much i'd improve on. think its worth noting that you do a great job following all the way through with your stroke and you keep good rotation throughout. as was mentioned with gliding.... we're looking at a small subset on what you'd be doing in a 70.3, you have to feel comfortable with a pace the whole way; can you? if not, then maybe adjust your training to add in more hard sets of 300-500m/y depending on your pool. this will help your body remember the pace you're keeping.

is there anything else that you could consider? do you swim straight in open water? sight well? deal well in crowds?

i'll also ask, how much are you looking to gain here? is it more worth it to you to maybe invest more time in cycling? running? or even transitions?

if you're going to be at IMaine703. or IMNC70.3 this summer, I may have to draft off you

I'm certainly not a swimming expert so I will put it out for others to comment but the slap when your hand hits the water is pretty loud and you can hear it from a mile away coming down the pool compared to any of the other swimmers. Without above water shot it is hard to tell but is you hand entry too far outreached of your head. Compare the volume to everyone else hand entry swimming down the pool but it shouldn't be that loud IMO and something there requires work.