Yesterday I did this workout which I wrote up, which involves a focus on speed:
Warmup: 500 free easy
100 free get under 1:25 leave on 1:45 no later, no sooner
200 free get under 3:00 leave on 3:30
300 free get under 4:40
swim 8 x 100’s get under 1:30 on 1:45
swim 3 x 200’s get under 3:00 on 3:30
2,600 yards total
I was able to get around 1:20 pushing it, and 1:25 taking it at about 85%. Cooldown was at 1:40 pace and my best swolf interval was 28 and worst 31. Not too bad. Stamina doesn't last more than an hour though. Need more practice.
Here's the upload to garmin: http://connect.garmin.com/modern/activity/674183318
This morning when I woke up my right shoulder was definitely feeling it. Surgery is in just 5 days and then I'll really be feeling it. But after several weeks of healing and rehab, I should be much better.