Looks like improvement at this point requires discipline! Lot's of good info in that Ninja thread (formula for a faster mile).
CoachTodd - thanks for pointing out the math. This week's swim tells me I'm tacking on 3-4 seconds in every turn (25Y pool). So while I might think I'm doing 17 SPL, if it takes me 3 beeps to turn, I'm basically swimming at 20 SPL rate. I seem to recall Andy talking about this - and not taking such a big pushoff, so just tacking on 2 beeps per turn maybe and adding one SPL.
Spent my whole session Tuesday doing just 200's. TT: 1.38s, 1:35, 1:35, 1:35, 1:32, 1:32, 1:32, 1:25, 1:20, 1:35, 1:35.
SPL's went from 15 to 16 as I progressed down to 1:32s. When I hit 1:25s I took 17 strokes. 1:20s took 18. Didn't get any faster in those last two (3'25"). Then cooled off.
So tonight and moving forward, I think I'll work in the TT 1:32s to 1:25s range, trying to keep my SPL at 16.
How much priority should I place on flip-turns? I do an 'efficient' open turn based on the TI DVD, and a medium strong push-off. It seems like a flip-turn would save half a body length on every turn, but it's never been worth suffering one nice inhale per lap, so I stick with the open turn.