Andrew Bird's workout

Today I went through Andrew Bird's favorite workout 2 1/2 times:

500 - 200 free, 100 kick, 100 IM, 100 drill
500 - 100 slow, 100 fast, 75 slow, 75 fast, 50 slow, 50 fast, 25 slow, 25 fast
500 pull
500 - 5 x 100's on 1:20 (no rest on last three)
500 - 500 swim with fins
500 - 10 x 50's free on :45
100 easy

Two and half times through comes to 7700 yards.  My shoulder is bugging me after a stupid incident a couple days ago where I did some dryland training and thought I could bench 135 for a warmup, but when I got to the bottom of the lift I had a sharp pain and got it back up, but the shoulder on military presses is bad.  It just aches now.   Even when I sleep.  Back to taking 800 MG Ibuprofen three times a day.  More dryland training today, however I will be doing much lighter stuff and not trying to take too big of steps.

The SDRC Meet that I'm organizing is this Friday and Saturday.  I can't wait for it to be over.  It's quite a stress.