Shoulder Rehab...

So not only is my knee now messed up, I hurt my shoulder doing this WOD on Thursday:

5 rounds (both together is 1 round).

20 m front crawl
20 m breast stroke
10 KB swing @ 18 kg

Then :

20 m front crawl
20 m breast stroke
10 shoulder press @ 18 kg

I am fairly certain that my poor form in the shoulder press led to a serious impingement of the external rotators, which I am only now recovering from (and slowly at that).

I rehabbed by doing simple breast stroke and not much else (even though my knee still hurts), and it's gotten a lot better a lot quicker than I expected, so today I did this WOD:

5 rounds:
20 m front crawl
20 m breast stroke
100 single-unders skipping


The swimming was a lot stronger and felt a lot better today (even though my knee STILL hurts)...

Updates to come...