Bike to gym + swim

Bike: commute both ways, easy Z2 (aerobic warmup/cooldown)

Swim ~1,500 m technique: 300 warmup · 4×50 drill · 8×100 moderate (:15 rest) · 200 easy cooldown

Shoulder: first swim back — smooth, submaximal freestyle; if it nags, cut the main set and add kick. Skip heavy pull-buoy sets.

Intensity: Easy–Moderate