Thursday went well. I've settled for the time being on a fairly hard 2,250 - 500 warmup and 1,750 afterward, with the last 450 somewhat speedy and the final 200 a sprint. As I say, I'm not sure that an outside viewer would call what I'm doing sprinting, but that's sure how it feels.
My shoulder still makes strange sounds if I move it around (like shrugging) and it warns me every now and again (when I was fixing the molding around the door and had my arm elevated for a while), but it doesn't complain when I swim, so now that just leaves the allergy-to-pool-water problem, which may be unsolvable.
Whatever. Swimming works, which makes me happy :)
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