Palindrome day - 5/15/15

Last night I messaged Chad asking if I could swim his workout with him:

Started at 0400 at 24hr in Sugarhouse.  I'm quickly becoming a fan of this place.  They actually keep the pool cool compared to most other places.  Keep forgetting to take a temp but I'm guessing around 81 or 82.

Here's the workout:

Warmup:
300 Free
200 Kick with fins

Main Set:
6 x 100’s free Strong on 1:40 (averaged 1:20)
        500 pull with buoy (bilateral breathe)
        50 backstroke easy
        3 x 200’s freestyle on 3:00 (averaged 2:50)
        300 free (no equipment) - swim strong (got 3:55)
150 kick with fins
75 IM (minus fly)
Push off the wall and immediately flip-turn and swim back (5 yards total)
75 IM (minus fly)
150 kick with fins
300 free (no equipment) - swim strong (got 3:57)
        3 x 200’s freestyle on 3:00 (averaged 2:58 ouch!)
50 backstroke easy
500 pull with buoy (bilateral breathe)
6 x 100’s free Strong on 1:40 (averaged 1:21)

Cooldown:
200 Kick with fins
300 Free

Total: 5555 yards

Shoulder was pretty sore the last 1000.  Speed was good today, just bummed that it had to be accompanied by pain in the right shoulder.  Took  a couple advil and its fine now.  Just annoying that I can't swim more than 3 miles without having trouble.  Trying to be patient...