Warmup: 300 free with breast every fourth length, 200 kick easy with every fourth length strong
3 x 100 free on 2:10 (swimming around 1:58 I suppose--really I should do 'em on 2:05, as goal was +5 second rest? but this was explained as a sort of continuation of the warmup, so not hard effort)
2 x 300 free on an interval mistakenly written on the board for my lane as 7:30 but undoubtedly meant to be 6:30, which I realized only afterwards as I (a) miserably reproached myself for swimming so much slower than the people in the other lanes and (b) perplexedly wondered why I was being given such a long rest interval for a low-to-medium-effort swim
1 x 500 free
2 x 150 IM with extra lengths of back and free
(Then there were 3 x 100 IM variants, but we were out of time, so I moved straight to cooldown.)
200 choice easy (I did 50 double-arm back, 50 back, 50 breast, 50 free)
Reflection #1: I have become a better swimmer but not a faster swimmer, though I suppose this means that if I were to swim hard and assess my top speeds would probably be either a little faster or else sustainable for longer. Partly the Monday-night swim workouts in the fall were geared to fast freestyle, so really I just don't know about what current times would look like. I would say that a comfortable 100 free comes in just around 2:00; that I can swim a number of 100s on 2:00, but five would be more realistic than eight, I would think I would start to fall off the interval by that point, but it might be worth seeing if I could hold 2:00 for 10 as a realistic challenge; and that based on today's swim, an easy/comfortable 300 is paced around 2:10/100 but that I could probably be swimming those a little faster, as the 500 came in more like 2:05/100 and still felt non-breathlessness-inducing.
Reflection #2: I suppose these long bits of free are good race-specific training, but they are mentally understimulating, they are long and boring enough that they unfortunately allow the most baroque and elaborate ribbons of self-criticism to unspool in my mind!
2400 yards total