Swim like an Orca, but faster !

I must have been tired Wednesday, but I felt a strain after the 5x100 Monofin set, and woke up Thursday with a pain in my upper right thigh. So looks like I strained a thigh flexor muscle. I really hurts when I lift my leg up to get into the car, or while in the flip turn to keep my leg in the up position prior to kicking off.
Back to Wednesday,
Aquasol Coach Janine is back!
5:30PM - 7:15PM

Warm 2x100FR, 200IM drill, 150Kick, 150 Pull (700)
Main
5x200 (50Stroke-100FR-50Stroke) (1000/1700)
#1 Fly, #2 BK, #3 BR, #4 FR, #5 IM
-Kick
10x50 Kick Free on 1:10 (:55-1:00) w/board (500/2200)
-Pull
10x100 Pull Odd=FR, Even=Choice(Back) on 1:45 w/paddles & pull bouy (1000/3200)
-Sprint
4x50 Swim each stroke on 1:00 (800/4000)
-Mono set
5x100 Monofin kick, 25UW, 25 Side, 25 on back, 25 other side on 1:45 (500/4500)

4x50 cool down

4700 SCY

I skipped Thursdays Gym workout, due to being limpy and sore.
On Friday the coach gave me a easy workout, but after hearing of my injury, she was almost in tears, since the schedule change, and "water polo" taking up the afternoon's and Tuesday, the masters group has all but dissolved.
Here is a quote from our newsletter;
"In addition to the Tuesday night pool closures, the following nights will be reserved for water polo matches:
Thursday, September 8
Wednesday, September 14
Wednesday, September 28
Thursday, September 29
Wednesday, October 5
Thursday, October 6
Thursday, October 13"
This is the first year WP has made a huge fender bender in the swimming program, the only good thing to come out of this is justification to keep the pool open year round, despite budget cuts, weak economy, etc...
I find myself there with a fitness swimmer, but the guys and gals are now swimming with the Y group (no workout, no coach, just swim laps) in the 5:30 AM - 7:00AM time zone.
Coach Janine remarked that there is probably nothing worse for a coach, than to watch her group break up.
I managed to get in 10x100 P but I had to do open turn's and did some 50's of backstroke, but had to use the old school spin turn. Fly's and UW orca's were omitted.
So for Friday, I got in about 2000 yds.