Shoulder rehab + Swim + Bike to gym

Bike to gym — 20 min

Heat 10-15 min (hot shower) before prehab

Deck prehab: band pull-apart 2x15, band external rotation 2x12/side, wall slide 2x10

Swim, 1,050m total: 200m easy free warmup, 450m free main set (bilateral breathing), 200m backstroke, 200m kick on back (arms at sides) — no paddles, no overhead kickboard

Land block: squats 3x15, sit-ups 3x15, plank 3x45s, push-ups 1x10

Bike home — 20 min

Ice 10-15 min after, only if sore (thin towel barrier)