10 laps free with fins 4 laps back with fins 2 laps breast At physical therapy. Warm-up, stretches, then: 3 x 30 reps ea of abductions to side, fwd, and between no rest using 1lb db (270 reps). PTA wasn’t watching and I was supposed to do 10 reps of 2 sets (PT was on vacation and I wanted to leave early to swim before thunder storms arrive) 1 x 10 each, on belly 1 lb db arm raises to front and side My Shoulder improves every day with range of motion, strength, and decrease in pain. However I have no idear how to judge if I am doing too much or too little. According to the doctor I shouldn’t be even trying to swim for another 2 months, but he is not a swimmer and does not understand I can be fairly gentle with my arm using fins and moderately passive strokes.
1:30 am nearby pool 2500 yds kick on sides with fins
assault air bike 5 x 030 on 4:00 briefly hit 11XX so arm getting stronger weights and stretching doing what I can mostly light weight pool 500 fr with surf fins 8:XX 300 of various other fins stuff every day shoulder is better than before, but only just slightly. Really quite painful when I wake up. Stretching lightly in all ranges with both internal/external rotations. My right arm still slightly over an inch smaller than other, wife calls it my deadpool arm lol
100 easy 300 fr with fins 500 one arm (non rehab arm) fr with fins 50 br 6 x 25 UW atlantis kick on 0:45 fins 10 x 25 UW atlantis kick on 1:00 fins 10 x 25 one arm fr on 1:00 fast Drylands yesterday Assault bike: 5 x 0:30 AFAP on 4:00 (easy with using right arm), hit 1015 watts Leg press 1 x 270 x 25 Stretches 10 min kicking heavy bag 2 months since surgery (LHBT tenodesis, extensive posterior and inferior debridment, and chondroplasy), pain still there but finally letting off, range of movement and strength coming back - can finally push off wall with a quasi streamlined arm. It is difficult to tell if I am pushing too hard and aggravating healing. My PT says i can use weights next week at 10wks, but I’ve been doing that at 6 wks, albeit with 1-3 lb db. Good news for me though are signs that I will have promising results with this surgery, the “dead spot” I’ve had during power phase of stroke for 5 years seems to not exist anymore. I will never know if my aggressive approach to rehab gave me 120% or 80% than if I would have followed strict protocol. If I did anything else wrong with recovery, it would be not doing enough pendulum cycles as I am making up with painful stretches now, overdoing it (did active arm raises once at 2 wks), not resting enough. My right arm measures an entire inch smaller than my already skinny left arm If schedule permits, might participate in a local meet late next month, NT for all events of course. Aruba is around the corner, should be good to go to enjoy the ocean, no cliff jumping however. Plan on saving money and just stay at my in-laws home. Going to gym later tonight
Updated July 3rd, 2018 at 08:32 PM by __steve__
SCM 10 x 25m 1arm free on 1:00 (non surgery arm) 500 frg kick (arms passive) 14:00 60 min various things: rehab shldr range of motion, active range, neuromuscular control, and super easy stroke with recovery not fully above surface. also did relaxing stuff: UW swims for CO2 tolerance, Bubble rings etc Drylands back machine 55 pounds left arm for 45 reps, 0 pounds right arm for 5 reps. Assisted dips: 100lbs 10 reps x 2 assisted pull-ups: 100lbs 10 reps x 2 arm bicycle: 3 minutes back extensions 60 reps calf raises 20 reps
snorkel throughout Kick, both arms trailing back passively (o: flutter, e: frog) 20 x 52.4 yd on 0:80 0-arm fly with surf fins, easy / moderate per length 5 x 52.4 yd on 1:00 25 min: sculling, slow kicking with arm at about 110° using frontal drag as mild resistance, and atlantis with and without fins 31 days post surgery. Just started active range of motion on Tuesday. Md doesn’t want me to push the range too quickly, his theory is it will prevent instability later down the road. So I am keeping it no more than 100° now. been swimming 3 x wk doing 500 to 1500m kicking similar to above Maintaining base fitness 3 x wk with the Assault air bike (rehab arm free, in brace). 2 workouts: 1) 6 x 0:45 (500-600 watts) on 4:15 (50-100 watts easy) 2) 10 x 1:00 (300-400 watts on 2:00 (50-100 watts easy) Also doing RC scrap for the other shoulder, and whatever else I can manage. 6|3|18 650 kick with fins, arms passive 200 very slow sculling motion with rehab arm no more than 110 degrees 12 min of one arm LP on assult bike, 4 x 40 sec 9550 watt) on 3:00 active range of arm using arm weight to about 80 degrees 6|5|18 524 yd kick with arms trailing back, o length frog/e length flutter, 15:00 15 minutes with fins stretching rehab arm 6|6|18 scm kicking as usual passive UW range of motion within comfort as usual
Updated June 10th, 2018 at 08:15 AM by __steve__
the three entry wounds from surgery are closed- 18 d post op 1150 kick with arms back
Updated May 19th, 2018 at 02:27 AM by __steve__
3|31 SCM / drylands 3 x 200IMK on 5:00 10 x 25 flutter kick (0:25’s) on 1:00 upperbody high reps 400m run 1:20 4|1 drylands 400m run 1:20 4|2 drylands 400m rum 1:20 stretching 4|3 SCM drylands 4 x 200 IMK on 5:00 400m run 1:17.90 lower body high reps
Updated April 4th, 2018 at 04:51 PM by __steve__
3|28: 3 x 200IMK on 5:00 arms down on bk kick12.5m UWDK/12.5m UWalantis on fl kickboard/snorkel on br and fr kick dryland: 400m run 1:23 3|29 drylands: 400m run 1:19.70 :-)
Updated March 29th, 2018 at 02:58 PM by __steve__
3|25 Ran barefoot 400M Ran fast 700M Upperbody light, high reps 20 min of continuous cyclic yoga 3|26 Ran 400M 1:24 Lower body light, high reps 10 min of continuous cyclic yoga 3|27 SCM 5 x 200IMK on 5:00 had to leave pool - grossed out over the floating film and how the water felt
SCM Kicking as normal 200 IMK's shoulder shot didn't help Been using a kickboard modified from an old skim board - good for UW's Used fins today for UW's - was fun also did 20 x 25 fr kick 0n 50 striving 4 30's
Updated March 25th, 2018 at 10:51 AM by __steve__
500 kick, flutter, frog by the 25 6 x 50 flutter as 25 AFAP / 25 easy kick
1000 IM kick as touchngo 200’s fly kick done UW alternating between atlantis per 12.5’sboard and snorkel for frog and free kicks25:33 200 warmdown
Updated March 8th, 2018 at 03:00 PM by __steve__
SCM just for kicks 5 x 200IM kick - 23:45 (4:45 200's) touch and go intervalsfly portion as 2x 12.5m UWDK/12.5m UW atlantisgrabbed lane line once each bkbr and fr - used board and snorkel Fastest kick yet, by good margin - pleased. Probably should do 5:00's now and work on split times until consistant at 0:20 r Felt right foot was about to cramp from start, but managed to keep relaxed enough to prevent.
Updated March 1st, 2018 at 11:55 AM by __steve__
2|21 SCM had injections in lower back at 9:30 am then did an easy swim about 6 hours later, still felt the sedative and swim was slow. 200 IM kick fly done in 12.5 UW increments alternating dolphin / atlantis * 6 x 100 IM kick fly done same as above *each 50 on 1:30 2|22 drylands treadmill and weights 6mph 2:00 / 1:00 rest 8mph 2:00 / 1:00 rest 8mph 3% inc 2:00 / 1:00 rest 8mph 6% inc 2:00 / 1:00 rest 5 x 8mph 9% inc 0:30 / 0:30 rest 2|25 SCM 300 fr drill with fins 4 x 200 IM kick fly done same as above * 2|27 SCM 5 x 200 IM kick on 5:04 fly done same as above * 500 drill kick with fins arms back with 2 dolphin kick left, 2 mid, 2 right, and so forth Finally getting 2IM kick intervals down to 5:00. It does take about 10 seconds to put on snorkel and grab board at bk|br transition and about 5 seconds to remove before the fly. May soon have have time to rest between them Did various other dryland resistance activity throughout week Back feels 65% better
2|17 8 x 200 IM kick on 5:30 2|18 drylands 2|19 5 x 200 IM kick on 5:10 5 x 100 IM kick done on 1:30 per 50 Md requested another mri, but using dye this time, for my slap tear
Treadmill and weights yesterday Treadmill done as 2 min run / 1 min walk 5.5 mph / 2 mph 6.5 mph / 2 mph 7.5 mph / 2 mph 8.5 mph / 2 mph 8.5 mph @ 3% / 2 mph 8.5 mph @ 6% for only 1:00 realized 6% at that pace might be just too zealous of training for someone about to turn 52 weights: worked legs shoulders and chest briefly SCM 300 flutter kick with fins 5:00 300 flutter kick with fins arms back 5:03 550 flutter kick without fins
Updated February 15th, 2018 at 11:08 AM by __steve__
7 x 200m IM kick on 5:30 4 x 12.5m UW kick (odds- dolphin, evens- atlantis)50 back kick50 frog (board, snorkel)50 flutter (board, snorkel) Weights yesterday: 70 min, upper and lower body
scm 350 warmup 4 x 25m fr afap - probably 14.9 - 15.1 5 x 15m fr on 2:00 fast/10m easy/25m easy bk 6 x 25m one arm fr fast on 2:00 left arm 18’s / right arm 21 - need to step back and reevaluate
did some pushups, dips and pullups SCM LP 250 easy warmup with snorkel 3x (4 x 25 on 0:25) fr on 4:00 3x 200 IM kick on 6:00 dolphin done UW in 12.5m stretchesused snorkel and board for frog and free kicksdone in 5:00's but it took few second to don/doff snorkel and grab board Starting to see improvement kicking, perhaps from prior treadmill lactate work. 500m is about all my shoulders can handle
Updated February 8th, 2018 at 07:01 AM by __steve__
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