I am not the guy for wisdom or advice. But, I can offer some more reference data. I am probably very much like you, but with the benefit of a few more years of pool time.
About 5 years ago, when got back into the pool after about 20 years, I was about the same as you are now. Now, my cruising pace (warm-up and cool-down for my workouts) is around 1:40/100yd. My last HIM race was 1:39/100yd. My all-in 100 yard is probably around 1:20. Like you, I do not do flip turns.
Your stroke rate looks low. Mine is around 30 now for a pool workout in which I do not do flip turns. In OWS, it will be around 32-34 strokes/minute. And, I also look at strokes per length, according to Garmin. I am around 12 strokes/length. I got most of my speed gains through controlled turnover, not strokes/length.
Someday, I will go to a swimming camp or hire a coach. I suspect that my form sucks and that I have done all I can with Youtube.
One of the things that made huge gains for me was changing my workout structure. I used to just get in and swim 3,500 or so yards with a few breaks. Then, I broke that down and I have several sets of 100 yd and 50 yd intervals. I swim less distance today, but I am faster overall.
Edit: Oh yeah, I never look at SWOLF. But, I do like HR in the pool. My watch started doing it for me about a year ago, and it is really cool. I do not use it, but I am curious-- I am putting in about the same effort, based on HR, as I do on a moderate-level bike workout.
About 5 years ago, when got back into the pool after about 20 years, I was about the same as you are now. Now, my cruising pace (warm-up and cool-down for my workouts) is around 1:40/100yd. My last HIM race was 1:39/100yd. My all-in 100 yard is probably around 1:20. Like you, I do not do flip turns.
Your stroke rate looks low. Mine is around 30 now for a pool workout in which I do not do flip turns. In OWS, it will be around 32-34 strokes/minute. And, I also look at strokes per length, according to Garmin. I am around 12 strokes/length. I got most of my speed gains through controlled turnover, not strokes/length.
Someday, I will go to a swimming camp or hire a coach. I suspect that my form sucks and that I have done all I can with Youtube.
One of the things that made huge gains for me was changing my workout structure. I used to just get in and swim 3,500 or so yards with a few breaks. Then, I broke that down and I have several sets of 100 yd and 50 yd intervals. I swim less distance today, but I am faster overall.
Edit: Oh yeah, I never look at SWOLF. But, I do like HR in the pool. My watch started doing it for me about a year ago, and it is really cool. I do not use it, but I am curious-- I am putting in about the same effort, based on HR, as I do on a moderate-level bike workout.