7:30 am

A.
Skill work - 30 minutes shoulder touches & deficit HSPUs

12:00 pm

B.
Pool work
8 X 25m (front crawl) - rest 60 seconds
4 X 50m (25 front crawl, 25 breaststroke) - rest 2 minutes

6:00 pm

C.
Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes

D.

15 minutes shoulder pre-hab work: theraband work, scap push-ups, light TGUs

Results:

A) Complete - shoulder touches are improving. kip felt good for deficit HSPUs.
B) 25s done in 33-35 sec, 50s done in 1:17-1:20
C) 315 X 5, 365 X 3, 425 X 1, 3 X 2 X 405
D) Complete - skipped TGUs.

fingers crossed for good news on my shoulder tomorrow.