Well, there is no point in flip turns that's for sure.

Doing other stroke work does have benefits and can be a nice change of pace.

Maybe you could get a training program from beginner triathlete http://www.beginnertriathlete.com/Sc...st_half_ir.htm and ask him to help you with the swimming portions on the days you're at the workout. I linked to the one I use for my HIM. I don't follow it exactly, but it gives me something to think about for my workouts. Otherwise I'd just go swim 2000 yards, kick 300 yards, pull 500 yards and call it a day. That gets old.

I wish I had a Masters program nearby.

Veronica