Assessing Practice Effort

I have always been fascinated/amazed by some of the training regimes that come across this web site. The time intravels really amaze me. My point in writing this is to gain some perspective: I can swim about a :56 100 free 2:05 200 free. In practice I can hold say 10 100's on 1:15 @ 1:40 and feeling like I am getting something from the workout. From what I am seeing here, people should be chucking soap at me from the pool deck... By the way, what system am I training with a set like this (aerobic, VO2max, frisbee chucking)? Given the times I listed (or any other times), how do you assess your percentage of effort (90% effort is what speed), and how much rest should be assigned to each level of intensity (I consider it a given that any input are guidelines not to be stuck to hard and fast). The thought in the back of my mind is about an article I read from a Triathelete (last name Allen I think) who said too many people train in a garabage middle zone where their fast stuff is not fast enough and their slow stuff is not slow enough to hit the right systems. Many thanks for any input. Chris Beardsley P.S I am a youngin' (or so I am told) @ 28