SAM Shoulder mobility drill
10 empty bar presses
(1) Military press: work up from empty bar to working weight. Between each set, max chin-ups.
(2) Put on a belt. One all out set at working weight. Pause 30 seconds.. One more all out set. Pause another thirty seconds, and one more all out set.
Row at about 50-60% of your row working weight
SESSION TWO: POOL
Warmup: ten minutes freestyle, easy pace
100m freestyle with paddles
90 seconds rest
5x 25m underwater on the 1:50 mark