swam three days last week in a 25m pool, so had to do double the flip turns, it really helped!
had a 'fun' workout yesterday that was different and included a bit of everything potpourri style.
500 wu
500 kickboard

500 butterfly in one direction, 50, (this means 3 butterfly, three ondulation for me)
return, free with fist and zipper

500 50 in 11 drill, this means returning to straight ahead, like superman or an eleven, no body turning, breathing out front not side, every 2, bringing the arm through the water like scooping icecream from a barrel, emphasizes shoulder, return free with fist and zipper
2x 25 medium
4 x 25 (on the minute) sprinting
4 x 50 (on the 1:30) fast as possible
and to end the work out, 5 x 30 second water "treading", with arms above head, body straight and kicking quickly , not regular treading. we pretended we were synchronized swimmers, kind of fun.