Monday, January 26, 2015

Shoulder strengthening exercises

(without all the offensive ads).  ______________________________________________________
Floor Y-T-I Raises

Together, these three exercises targets the muscles of your upper back that stabilize your shoulder blades--particularly the trapezius. They also strengthen your shoulder muscles in every direction.

Floor Y Raise

  Lie facedown on the floor with your arms resting on the floor, completely straight and at a 30-degree angle to your body, so they form a "Y"

  Your palms should be facing each other, so that the thumbside of your hand points up

  Raise your arms as high as you comfortably can

Floor T Raise

  Perform this like the Y raise, only move your arms so that they're out to your sides--perpendicular to your body with the thumbside of your hand pointing up--and raise them as high as you comfortably can

Floor I Raise

  This time, move your arms so that your body forms a straight line from your feet to your fingertips

  Your palms should be facing each other, with the thumbside of your hand pointing up

  Raise your arms as high as you comfortably can

Use This Move In Your Workout

Do 12 repetitions each of Y-T-I while lying facedown on the floor, without resting between movements. So you'll do 12 reps of the Floor Y raise, followed immediately by 12 reps of the Floor T raise, followed immediately by 12 reps of the Floor I raise. Rest 2 minutes, and repeat one time.
Thanks Janet Kylander Manning for the suggestion in trying these as a way to strengthen the shoulder muscles!

Thursday, January 22, 2015

Surgery is complete!

So it has been two days after my shoulder surgery.  I took two days off work and then went in today. I just got off the phone with Dr. Gardiner.  He explained that the rotator cuff was torn 90% and had I kept swimming with it, I would have certainly torn it 100% within a few months.  He said it was in the same spot as the left side.  He also cleaned up the tendinitis that was causing irritation.

He said that I should again do my best with the physical therapy and should be able to get back to where I was.  This time however, the days of back to back 10K
swims are over.  I need to realize that yes there are times for long distances, but they need to be done after fully recovering fro
m the previous one.  This wear and tear on the shoulder can only happen so many times before it's plain old abuse of the body.

So I visit Dr. Gardiner again on Monday to get a report with pictures of what he did, but it was neat to have him call me personally to check up on me.  He did a fantastic job and I would highly recommend him to anyone who is in need of a quality job on their shoulders.

Cathi took the liberty of taking several pictures of me prior to surgery, so I gave her a couple of real goofy faces.  She was a real angel though afterwards, helping me out since I was totally out of it.  Drugs, they can come in handy when needed!

Looking forward to getting back in the pool!!!!!

Wednesday, January 14, 2015

Speed work

Yesterday I did this workout which I wrote up, which involves a focus on speed:

Warmup:  500 free easy

 “Easy 600”

 100 free get under 1:25 leave on 1:45 no later, no sooner
200 free get under 3:00 leave on 3:30
300 free get under 4:40

 swim 8 x 100’s get under 1:30 on 1:45

 swim 3 x 200’s get under 3:00 on 3:30

100 easy

2,600 yards total

I was able to get around 1:20 pushing it, and 1:25 taking it at about 85%.  Cooldown was at 1:40 pace and my best swolf interval was 28 and worst 31.  Not too bad.  Stamina doesn't last more than an hour though.  Need more practice.

Here's the upload to garmin:

This morning when I woke up my right shoulder was definitely feeling it.  Surgery is in just 5 days and then I'll really be feeling it.  But after several weeks of healing and rehab, I should be much better.

Monday, January 12, 2015

First legit swim in a while

This is my third swim this month, but first one where I was holding a respectable pace with any considerable duration.  At least for me.  Met Chad at the Sugarhouse 24hr fitness and we did this:

Here's what I did:

400 free easy warmup
4 x 100’s kick with fins (alternate front/back/flutter/dolphin)
8 x 50’s breath left side odd, breathe right side even on 1:00

200 free @ 90 % Swolf @ 30

Put on some paddles
600 pull @ 85% (Swolf score @ 30)
400 freestyler paddles @ 80% (Swolf score @ 29)

200 PT paddles (Swolf score @ 34)

Kicking set:

8 x 50’s kick no fins on 1:15

Total: 3,000 yards total

I didn't want to overdo it so I got out at this point while he still have a ways to go for the full workout. He's a machine! I'm hoping I'm not too sore tomorrow and I can get back in for another workout on Thursday. I'll be running with Cathi tonight.

Thursday, January 8, 2015

Now I remember

Haven't swam in months.  Still wake up nearly every morning with my AC joint aching.  I get surgery on Jan 20th, yet I've almost forgotten why.  So last night, after running for 3 miles with Cathi at the Syracuse Community center I drove across the street to RUSH for a swim.  I was a little excited to use my new Forerunner that Chad gave me for Christmas out for another swim that was more than just 1,000 yards.  Here's what I did:

Warm-up – 900 yds:
200 easy swim500 - 5 X 100 on 1:30 (FOCUS ON streamline after flip turn)200 - 8 X 25 kick

Main Set – 1,000 yds
200 stroke of choice @:10 rest2 X 200 free on 3:00100 stroke of choice @:10 rest2 X 100 free on 1:302 X 50 @:10 rest – drill/swim by 25

Cool Down – 600 yds:
300 - 4 X 75 @:10 rest [kick, drill, swim by 25]300 easy choice

Total: 2,500 yards

Was really surprised I was holding 1:24's on the 100.  I thought for sure I'd be up around 1:40's.  I took long controlled strokes, worked on controlled breathing and a solid kick.  Yeah it was tough, but it didn't kill me.

Shoulders held up just fine, just a little out of shape.  However this morning when I woke up.  Oh my!  Now I remember why I'm having that surgery.  Right shoulder is killing me. So glad I'm getting it taken care of so I can get back to it!