1000 - 4-4-4
2000 - 4x500 fins on 7:30 Moderate pace
800 - 16x50 4x (1-3 hold 4) on :45
1000 - 2x500 paddles only, bit faster than previous 500s on 7:15
400 - 8x50 4x (1-3 hold 4) first 2 on :45, second 2 on :40
500 - 1x500 no equipment fast (6:36)
200 - 4x50 (1-3 hold 4) on :40
100 warmdown
total 6000
Felt good about this workout. Felt fast and had no shoulder issue at all. Wednesday I'm supposed to go swim, but it's going to be supposedly rainy and snowy that day. I'm postponing the swim till next Wednesday.
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