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Old 07-30-13, 05:45 PM   #1
Blind
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Shoulder exercises for freestyle swimming

I'm starting to ramp up my swimming getting ready for a sprint tri in catalina this november. But I'm finding after approx 1/4 mile of swimming my right shoulder that I injured last year is cramping up and getting extremely tight - I'm not sure if I'm just going to have to deal and push through this because of the cold - but I'm really hoping to find a weight lifting style/routine to follow in the gym to correct this.

I kind of shattered my right collar bone and tore part of the rotator cuff in late Feb. 2012, had surgery and still have the plate in now. The stiffness starts from my right side a little above the belly button and continues up to the shoulder, and then down the outside edge of my right arm in the triceps area.

I've been doing 5 x sets of 40lb 'clear and press' with a bent bar, and 5 x sets 110lb lat pulldown, 5 x sets of 40lb tri pulldown, and 5 x sets of 120lb rowing all those on a plate macine about 3 times a week, with single sets of everything on the other 2 days, taking the weekends off to go swimming/hiking/running/on rides instead...plus the gym is at my office and I don't want to go into work on the weekends

My shoulder has always been stiff since the injury and I did PT twice a week with similar exercises + lots of stretches to get my range of motion back. Is there anything I'm missing or should I just do these more often?
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Old 07-30-13, 07:17 PM   #2
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Do you have a good swim coach? Swim technique could be off. I wouldn't be surprise if you'll be instructed to do some things entirely different.
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Old 07-31-13, 06:26 AM   #3
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You may be keeping it tense above water. Each arm/shoulder should be relaxed during the recovery phase. Try the fingertip drag drill.

http://www.youtube.com/watch?v=M_MMncLQcmA
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Old 07-31-13, 07:32 AM   #4
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I know that you will find lot's of support here, so just for devil's advocate sake, let me throw this out there. I find it amazing that you are still competing. especially something as intense as a sprint tri. ever think about backing off of that? sounds like over training to me. "pushing through" a painful injury doesn't really makes sense to me. ever hear about rest and recovery? how disabled will you have to be before you realize? coming to terms with human frailty is not easy. that said, I wish you luck and success, just try not to make matters worse for yourself. :-)
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Old 07-31-13, 01:31 PM   #5
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Quote:
Originally Posted by b2run View Post
You may be keeping it tense above water. Each arm/shoulder should be relaxed during the recovery phase. Try the fingertip drag drill.

http://www.youtube.com/watch?v=M_MMncLQcmA
That's a great tip, I'll try that thanks!

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Originally Posted by rumrunn6 View Post
I know that you will find lot's of support here, so just for devil's advocate sake, let me throw this out there. I find it amazing that you are still competing. especially something as intense as a sprint tri. ever think about backing off of that? sounds like over training to me. "pushing through" a painful injury doesn't really makes sense to me. ever hear about rest and recovery? how disabled will you have to be before you realize? coming to terms with human frailty is not easy. that said, I wish you luck and success, just try not to make matters worse for yourself. :-)
I'm not in pain at all, just stiff/cramping from I believe the cold water of the ocean/the shoulder muscles still not being as strong as my left, but I do appreciate the concern!

Last edited by Blind; 07-31-13 at 01:40 PM.
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Old 08-02-13, 06:00 PM   #6
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There are quite a few instructional You-Tube videos for dryland swim training using stretch cords. I use them between swim sessions and they really make a difference! You can use them at home and no need to go to the gym! I stared out with a very low resistance band and performed repeated reps of 50 strokes or until I had relatively complete muscle fatigue . As my endurance increased, I went to a higher resistance stretch cord. After a winter layoff, I start again, beginning with the lightest resistance.

Stretch cords, are used by lots of swim coaches and collage swim teams. Inexpensive and proven results.
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