Race pace, but nothing too hard

Middle Distance got demolished like usual today.  Sprint got a pretty easy set.  This generally seems to be the trend.  I long for a workout that splits the difference.  I really don't want to do 300's backstroke.  But we did a 37.5y Dive swim + 50y kick + 12.5y swim.  We did that 3 times.  Sure, it was "all-out" but still...  Not especially hard.  It was challenging, but only for about 2 minutes a piece.  I can't really say I'm that tired afterward.  I need to be challenged more.  I'm sure this training works for somebody, but I need additional training.  Although the Olympics aren't my goal, I want to be trained like an Olympian.  We can do more than this.

I was:

Round 1 (Backstroke)
11.9 swim (at the 25y flip time)
26.6 kick
11.9 swim

Round 2 (Backstroke)
10.9
26.9
10.6

Round 3 (Butterfly)
10.5
26.8
9.9