only I must get a hair faster and a hair more in control of my flip turns, because really I should be LEADING that lane - I am happy NOT to lead, but only if those in front of me are fully in comprehension and observation of the assigned intervals!!!
(I did flip turns on all the freestyle except for occasionally when I was too much on the toes of the fellow in front and had to wait for him to come off the wall first...)
(Some of my turns were pretty wayward, though!)
Warmup: 200 free, 3 x 50 kick-swim (fly, back, breast)
5 x 50 free on :55
2 x (4 x 150 free, 50 stroke in IM order), first set on 2:55, 1:30; second set on 2:45, 1:30
6 x 50 kick-swim choice (I did 2 fly, 1 back, 2 fly, 1 breast)
2550 yards total
It is possibly an illusion, but I felt very strong and fit in the water - the combination of marathon/triathlon training and its aerobic benefits, the addition of flip turns and the all-round stroke improvements due to my recent swimming lessons with JB makes me feel that I have had significant improvement over the last couple months.