I’ve been doing better on my run/walks — my ankle is basically healed (though I can feel twinges when kicking while swimming) — 12:39 pace including walk breaks (2:30 run, 2:00 walk). I know that ratio seems low on the run side, I’ll be increasing it next week, but I remind myself that, with the exception of injuring my ankle, and that was a byproduct of bad luck on the swim entry at Hermosa DATB, I’ve not injured myself yet.
I learned a lot at the TI workshop — I’d highly recommend it. I decreased my strokes going across the 25m pool from 21 to 15 (though I think part of that decrease is due to a really nice push off) and I could really tell the difference on the videos with my form. I have a LOT of work to do swimming — I seriously should cut my times in half — but in time and with work it will come.