Up till now I've had to cut out early of Chad's Monday workouts. Today I was able to swim the whole thing. Shoulder is feeling pretty awesome now.
4 x 100s IM Order
8 x 50s kick with fins on 1:00
2 x 1000s bilateral breathe or snorkel on 15:00
8 x 150s - 50 kick + 100 stroke (rotating thru)
4 x 300s odd pull, even PT paddles on 3:15/3:45
8 x 100s fast on 1:30 (held 1:22)
6,500 yards total in 2:15
Then I went to work and did the treadmill for 50 minutes, and lifted weights for 40 minutes.