Very good swim today (preceded by 40 mins. of pilates/stretch led by Coach Conrad, who is devoted to the discipline of pilates!).
Benefited from various things, I think: me having had 36 hrs of relative calm, being fully back in the groove on swimming but also with a lane that is actually swimming on appropriate intervals and speeds - sometimes it is necessary to swim in a lane that's tipped over to being too fast for me (we only have 5 lanes at this practice, and there's often a slow lane of people doing things other than the workout, so that I am stuck in that lane regardless of some fast guys having moved in). There are of course ways to accommodate this (skipping 50s, using judgment about when to let front swimmers pass on long freestyle sets, etc.) but it is much better to be able to swim strong but still with lots of attention to technique and not feeling as though one is always scrambling just barely to be able to keep up.
Warmup: 400 free, 2 x 50 drill-swim (back, breast)
First set (and goodness knows what the first three fellows in the lane were doing - they were not doing the assigned workout, they were not watching the clock, they were not even leaving 5 seconds consistently between swimmers - the second-to-last fellow and I were looking at each other, like, WTF?!?):
stroke in IM order
4 x 25 drill on :40
4 x 25 kick on :45
4 x 25 easy swim on :40
4 x 25 hard swim on :40
4 x 100 free as 75 swim 25 kick on 2:20
4 x 100 IM on 2:15
4 x 100 free on 1:50
3 x (50 easy on 1:15, 25 hard on :25)
50 easy swim down
2300 yards total