This week won't be much of a deviation from what I have been doing (except that I'm not allowing myself to have any "oopsies". It is mandatory that I swim minimum 12,400 M-F and then 14,100 on Saturday! )
12,000 - 6 x 2000 (even no equipment, odd pull) on 29:00- 29:30 depending on whether take drink or not.
600 - 100 back, 500 kick no fins, 100 back
12,600 yards total (7 miles)
No shoulder or back issues. I focused on a smooth and effortless stroke Did the full workout in 3:10