Trap Injury

I pulled my trapizius muscle swimming yesterday.  I am gutted!  Started my warmup yesterday by the usually 1k.  I got 960m and started to push a bit and bam felt a pop on my left shoulder.  Kicked a bit on my back getting some full stretches in.  I should of just got out but was more concernced with getting 30k in for the week.  This was dip one on top of it, with a goal of 2.5.  Got that but the second dip that night I was going to get 4.5k.  When I got into the office I started to feel a neck pain, thought nothing about it as it was just a nag.  Well this morning, I was so stiff and hurting.

My goal was going to be 30k for this week and now that looks like a pipe dream!  I had two full weeks to get 30k a week done, not happening now this week.  If I am lucky I will hit 20k!  So I am on RICE now, and just in pain.  This has happen in the past and it usually takes two days for it to go away.   With a bit of soreness on my return.  I have to take an angle on this and just happy it did not happen before the Rotto Swim...