Mixing it up this year

My shoulders are hurting but I can tell where the knots are and they are in my back as usual. I need a good deep tissue massage with some ART.

500 free every 4th lap streamline kick
500 free kick w/zoomers
5x100@1:45 free w/snorkle, strapless paddles and bouy
10x50@1:00 breast pull w/zoomers
300 breast kick
8x25@:45 breast went 27,26,27,26,25,26,25,24
3x100@1:45 free w/snorkle
200 free drills

Total 3000 yards