[UConnJulie]

My initial thoughts which may or may not be accurate ...

If you primarily swim freestyle ... that is a pulling activity ... 4500 is pretty decent volume IMO ...

In your first workout you have essentially 4 pulling movements (Deadlifts, Pull Ups, Rows, and Cleans) and only 1 pushing.

In your second workout you have more balance, but still 2 pulling (rows and chins) with only one pushing (push ups) with snatches maybe being a bit of both.

I would guess that you probably have some instability around your scapulae from muscle imbalance (weaker serratus). I think you should add in some additional pressing in the form of pushups and pushups with a plus and maybe cut out some of the rows.

When you sleep avoid sleeping with that arm up over your head or under your head (depending upon the position). This puts the rotator cuff tendons in a position where blood flow is restricted and can also cause impingement.

It IS very common for the dominant shoulder to have restricted internal rotation compared to the non-dominant side; however, it is not "normal". Do the towel stretch to improve the mobility there ... let me know if you need a description or picture.

If it is sore, and you are scheduled to swim, you might want to avoid freestyle, butterfly, and/or back stroke that day and stick to breast stroke or have just a kicking workout. Ice it after workouts and be sure to warm up properly and stretch your shoulders completely afterward (including chest, biceps, and triceps).

Hope that helps ...