My shoulder felt much better during today's activity and I had time to do a short swim so that worked out well. I didn't plan to do anything from my programme, just do a few sets to loosen my arms nd keep some technique.
Anyway, today's personal best for a 200m of 4:21 minutes knocked off over 10 seconds. This shows that I might be usually fatigued for training and that keeping a good form with focus can give a good pace without a rushed feeling. I suspect that this time will take a while to beat!