Breaking things down I really have to work on my run, and my swim!! So I purchased a mile pod for my shoe it tracks everything stride, time, distance, time, yada yada  http://www.milestonepod.com/ last time I had one it worked unbelievable..
Pool "work" as I said you have to have a plane everyday towards your goals."Being prepared for what's to come NOT what comes to me in the moment!" 🏊‍♀️👟