Hope your shoulder isn’t too bad and you can get back to it. If you can at all, now would be a good time to do lots of sculling to improve your feel for the water.
Swam 3 days in a row, don’t think I’ve done that in a while:
Wed: 3400scy
inspired by Lionel’s latest swim video
2x
6x400 descend 1-3 on 5:15 (4:34-30-26, 4:32-28-24)
4x50 easy
- 45min strength session
Thurs: 2000scy
2x, 4x50 25sprint/25 easy]
+4.6 mile run with strides
Fri: 4000scy
2x
500, 5x100
400, 4x100
300, 3x100
200, 2x100
100, 100
the ‘straight’ intervals were swim ~threshold effort
the 100’s were with paddles an ankle band, except for the last one just paddles.
Everything on 1:20/100
4x50 easy