Ruck, swim

1400

Rehab:

3 x 15

DB bench press, 20#

Shoulder press, little bar

3 x 10

scap retraction

scap protraction

30 minute incline walk w/ 20# @ 12-15%

20:00/mile pace

First 15 minutes were @ 12% then I kicked it up to 15% for the last half

Swim:

100 w/u

4 x 50yd, 25 underwater/25 fs back

2 x 100yd css w/ fins

Flutter kicks w/ fins:

1 x 50

2 x 25

• Notes: First time actually swimming with the shoulder today and it felt surprisingly good. I am still tentative on all of my strokes, but pain-wise they are all about the same. The underwater stroke was a little worse than the rest but I kinda moved around it and found a stroke that felt better. Freestlye was probably the most pain-free of all of them. Flutter kicks with fins on are satanic. New policy: every time I leave the pool, 1 set of 50 flutters w/ fins.
• Sleep: Good.
• Nutrition: Good good.
• Body: Feeling good, aside from the obvious. I think I am going to slowly build up the bench and shoulder pressing until I am back to normal, and in the meantime slowly start experimenting with what does and doesn't hurt. Keep making good progress and eventually I will be back.