1000 - 2 x 500's kick with fins
1000 - 5 x 200's (100 kick, 100 easy drill)
500 - 10 x 50's over unders (odd 25 complete underwater swim, even 25 easy free) on 1:15
750 - 10 x 75's kick with fins (50 fast on 1:00 (get between :36 - :42), 25 easy on :30)
3500 Yards total
I realized what might have caused my left shoulder issue. When I got out of the pool I have recently just been getting out at the end of my lane. The pool deck is about 1 meter above the water surface so I have to lift my fat butt out of the pool, which is fine until I get to the point where I have to transition my momentum upwards to a press instead of a pull up position, I quickly move my left shoulder in and use my triceps to press my body up enough to push off the gutter with my right leg. This hasn't caused pain at all, but I realized getting out today, that the awkward movement of my left shoulder may have caused a strain. So I need to not be lazy and use the ladder to get out to avoid that activity which potentially is causing the problem with my left shoulder.