well, increased the long swim from 3 to 5 laps today. still working on breathing, turns out if you have your mouth open you can get a more relaxed swim out of it.
also spent some time on keeping my arms in front of me. tricky that. its ok if you look at them, but as soon as you breath or look down... you are windmilling again.
also did a quick time check, one lap took about 80 seconds. so... at that pace without stopping i would finish the 4kilometers in about 1:57 so thats 3 minutes faster than i need to be! eeek.