Well it doesn't seem like I'm having much luck lately. I went for a run the other day for a combination of reasons, one was to work out some frustration with life in general and the other obviously because its good for cardio. Anyway I initially set out to run 10kms but as I was nearing the mark I felt I could do another 5. As it turns out the treadmill didn't agree with that and shut itself off right at 10kms. I was propelled into the console and twisted my ankle and my shoulder in the process. Luckily this was at 11pm and only a couple other people were in the gym, so I wasn't as embarrassed as I could've been.
Yesterday morning I went for a quick 1000m swim in the morning, nothing too intense because I had Masters in the afternoon.
In yesterday's session we did the following:
warm up
100m free
100m kick
100m pull
100m free

12x25m - alternating scull, kick, free

25m free
75m kick
150m pull
100m free
150m pull
100m kick
50m free

we spent 15-20mins working on flip turns. I caught my toes on the edge of the divider during a turn and lost some skin.

2x25m practicing flipping every 5 strokes
2x50m free with flip turns
100m easy free

So still not a very long swim but the distance is building.
I feel like my pull is getting stronger and more efficient, unfortunately my ankle is messed up from the treadmill so my kicking is at a stand still.
I think I'll go drown myself in a protein shake.