Shoulder rehab + Swim (checkpoint) + Bike to gym

Bike to gym — 20 min

Heat 10-15 min 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, 200m backstroke, 200m kick on back — 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

Checkpoint: press the trigger point (levator/rhomboid/trap junction) and note whether pain shows up earlier or later in the session than four weeks ago. If better on both, add 200m freestyle back next week. If unchanged, book a physio to test scapular upward rotation and cuff strength directly.