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?