My goals for 2015, any advice?

Thanks for the sessions! One set that I currently enjoy is this: 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and hit 5:40 or lower, 40 sec rest after. 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and hit 5:40 or lower, 40 sec rest after. 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and finish. Is this session any good? It is my favourite to do at the moment, but is it effective and beneficial? Yes I agree that I might need to add an extra swim in, it is hard with the pool times though. Also would be difficult to fit it in with all my other training (triathlon). Actually if I was going to fit in another swim where do you think the best place to put it would be in my schedule?: Monday: 4 mile run followed by 9 miles warm down on the turbo. Tuesday: 3 mile run before or after a swim (average 5000m) Wednesday: 1 hour bike ride on the turbo in winter, 18 miles. Thursday: Swim, average of 5500m. Friday: 1-3 mile very easy jog, mainly my rest day though. Saturday: 25-30 mile club ride followed by easy swim average, 7000m. Sunday: Cycle 18 miles, run 3 miles. Thanks for the advice :) TSB. Aha, sorry I forgot to mention the third session is normally up to 2 hours!

Thanks for the sessions! One set that I currently enjoy is this: 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and hit 5:40 or lower, 40 sec rest after. 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and hit 5:40 or lower, 40 sec rest after. 5 x 100m hitting 1:22 or lower with 10 sec between. 1 x 400m and finish. Is this session any good? It is my favourite to do at the moment, but is it effective and beneficial? Yes I agree that I might need to add an extra swim in, it is hard with the pool times though. Also would be difficult to fit it in with all my other training (triathlon). Actually if I was going to fit in another swim where do you think the best place to put it would be in my schedule?: Monday: 4 mile run followed by 9 miles warm down on the turbo. Tuesday: 3 mile run before or after a swim (average 5000m) Wednesday: 1 hour bike ride on the turbo in winter, 18 miles. Thursday: Swim, average of 5500m. Friday: 1-3 mile very easy jog, mainly my rest day though. Saturday: 25-30 mile club ride followed by easy swim average, 7000m. Sunday: Cycle 18 miles, run 3 miles. Thanks for the advice :) TSB. Aha, sorry I forgot to mention the third session is normally up to 2 hours!