Monday: short swim 1000yds, little warmup, dolphin kick drills, 1 arm butterfly drills. 4X25 butterfly, short cool down. This was just to loosen up my shoulder.
Tuesday: short swim 1500yds, 500swim, 4X100 dolphin kick with fins, 4X25 single arm fly drills, 4X25 fly, 400 cool down.
Run 11 miles on track, 1:32:23, HR 157, HR seemed a bit high for PE, felt OK. Shoulder and knee felt much better.
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