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  1. Finally feeling good on the run

    by , September 4th, 2009 at 10:22 PM (Elise's Fitness Fun)
    It is actually starting to feel good to run. I did a 4 mile run on the treadmill today and for the first time in quite a bit of time, I felt like I was getting my stride back. Warmed up 1 mile at a 10 minute pace, did 2 miles at an easy tempo pace of 8:30/mile, and then cooled down around a 9 minute mile.

    To enjoy running, I've had to adjust my goals somewhat for the fall. I don't think I quite have the speed yet to pull off the one mile time I was hoping to run on October 10. So, instead of going to the one mile state championship, I think I'll consider going to a 5k race the same day. Still want to run another 5k on October 3 and go faster than I did last year. I definitely think this is doable. What would be cool is if I could get right between my PR on that course and the time I did last year. That may be reaching, but hey, I'm a believer in reaching for the stars.

    This afternoon, did an easy 2000 yards as follows:

    300 warm-up: 100 swim, 100 kick, 100 pull

    4 x 50 free - 25 rt/25 lt on 1:00

    200 dolphin kick on back with fins

    8 x 25 fly doing just the underwater pull on :45

    4 x 25 fly - aim for perfect stroke on :45

    8 x 100 - first four are back kick without fins on 2:00, second four are back with paddles on 1:45

    200 free kick with fins

    2000 yards
  2. 1:20-3:35, Friday, Sept. 4

    by , September 4th, 2009 at 05:06 PM (The FAF AFAP Digest)
    This afternoon, I dropped one kid off for a playdate and went to the gym and worked out until I had to pick up another from practice:

    Core/Dryland: 50 min

    Bicycles, 3 x 50
    Long arm crunches, 3 x 50
    Cable twists w/yoga ball, 40 x 3 x 15, each side
    Forward lunges, 3 x 15 w/10 lb DBs
    Total ab machine, 100 x 3 x 25
    Back extensions w/10 lb DB, 3 x15
    Chin ups, 3 x 7
    Squat swing, 25 x 3 x 15
    External rotators, 10 x 3 x 15, each arm


    I always thought bicycles were too easy, but not so much if you do a lot of them.

    The squat swings with the plate are from http://www.ab-core-and-stomach-exerc...-workouts.html. (I need to review some of these exercises again.) This particular exercise seem to always tweak my left teres muscles when doing it, though it feels fine now.

    I've re-started the chin up/pull up project. I'm thinking of sticking to chin ups this go round, as they don't seem to put as much stress on the knuckles of my right thumb and index finger, which can get cranky.

    Here's an interesting article a friend sent me regarding core work:

    Ellipse: 20 min

    20 minutes, moderate pace

    10 minutes of stretching the legs and eating a balance bar.

    Then hopped in the outdoor pool for a quick recovery/hypoxic workout. Beautiful day to swim outdoors.

    Swim/SCM/Solo: 50 min

    Warm up:

    650 swim, kick, drill

    40 x 25 w/fins

    1-10: dolphin kick on belly @ :35
    11-20: dolphin kick on side @ :40
    21-30: dolphin kick on back @ :35
    extra 30 seconds rest
    31-40: easy speed fly w/8-9 SDKs @ :40

    Note: Fly feels a bit off when my hamstrings are sore and tight.

    100 EZ

    Total: 1750 meters

    Note: I think in the future I might track my swimming and kicking yardage to see what % of kicking I'm really doing. Of course, much of my "swimming" can be kicking too as I do extended SDKs often.

    Speedo and I are planning to do a couple sprint oriented workouts together at noon next week. Looking forward to it!

    Updated September 4th, 2009 at 05:21 PM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts , Ellipse Machine
  3. FAST Friday Sep 4th, 2009: The "RIGHT INTO" Challenge

    by , September 4th, 2009 at 03:12 PM (Ande's Swimming Blog)
    Friday Sep 4th, 2009

    Weighed 214

    Masters has no practice this Saturday because of the UT Football Game. I asked Eddie if I could train with UT Men & he said YES! They're doing a quadrathlon
    which is a fast 50 of each stroke for time &
    maybe a fast 50 SDK.

    My new FS PRO JAMMER arrived yesterday, tried it on, it fits. Might wear it once in practice.

    thinking about doing P90X to help with weight loss & general fitness

    LIFTED WEIGHTS world gym 5:15 AM
    lat press 8 x 50 6 x 55
    lat pull 6 x 197 5 x 205
    bench press 5 x 185 4 x 185
    leg press 10 x 270 6 x 320


    6:00 - 7:30
    whitney Coached
    UT Swim Center
    Swam with Tyler
    beside Larry, Chris, Todd, Max, Ned, Brandon, Amy & a guest,
    but NO Brad, Mike, Marcio, or Jon
    dove in on time

    when we arrived we had the whole pool, whitney said no more than 2 to a lane
    after warm up after each swim we'd move one lane right

    very challenging practice no easy 100 or break between sets

    Wore B70 LEGS

    20 minutes choice, my choice was
    10 minutes of 50's on 50
    10 minutes of 50's on 45

    Main Set

    5 x 200 fr desc on 4:00
    start at 90%
    went 2:10, 2:04, 2:03, 2:02, 1:55

    right into

    5 x 100 fr desc from 90% on 2:15
    don't recall my times, around and under 1:00, waybe 57 or 8 on last one

    right into

    5 x 100 fr on 2:15
    hold at the time we did on #5 in last set
    went 57's & 52 on last one
    she gave us a little extra rest before the 5th 100

    right into

    6 x 50 on 1:30 all fast
    1 fl went 25
    2 fr went 26
    3 bk from a push went 30
    4) fr went 27
    5) br went 31
    6) fr got 1 min extra rest went 23

    Assigned: 10 minutes easy swim
    Did 200 easy

    This was a challenging practice.

    Want to swim faster faster?
    Develop the ability to swim really fast when you're really tired.


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009
  4. Sarasota Y Sharks Masters 5:30 Workout -9/05/09 -SCY

    by , September 4th, 2009 at 02:05 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 100 1:40
    4 X 100 kick 2:15
    8 X 25 kick :40

    1 X 200 moderate 3:15
    4 X 25 kick *no board* :45
    4 X 50 swim *fast* 1:00
    Swim it three times. Short break between rounds.

    1 X 100 moderate 1:45
    4 X 25 kick *no board* :45
    4 X 25 swim *fast* :30
    Swim it twice with a break between rounds.

    WARM DOWN: 4 X 50 easy 1:00


    Swim Workouts
  5. Friday, 9/4/09

    by , September 4th, 2009 at 11:42 AM (A comfort swimmer's guide to easy swimming)
    SCM with Carrie

    This one kicked our butts. Carrie said she wanted to cry during the last 200.

    400 swim free
    200 kick no free
    (did 100 dolphin on back and 100 breast w/board)
    200 pull choice
    (did 100 free, 100 back)
    4 x 50 choice on 1 alt. drill/build by 25
    (did 1 each stroke, IMO)

    swim 3 x 200 free on 3:20 hold an even pace
    (did these in 3:05)
    swim 3 x 50 back on 55 descend 1-3
    (went 50->47)
    pull 2 x 200 free on 3:20, make the interval
    (at 3:05 again)
    pull 3 x 50 back on 1:00, descend 1-3
    (about like above)
    swim 1 x 200 free on 3:00, make the interval
    (came in right at 3:00 left on 3:10)
    swim 3x50 back on 1:05, descend 1-3, #3 should be really fast on this set.
    (went 50-45-45)

    swim down 200 easy choice
    Total: 2850 meters

    Updated September 5th, 2009 at 09:15 AM by poolraat

  6. 9/3 Jog and Swim

    by , September 4th, 2009 at 11:30 AM (FREEDom)
    Morning Jog
    Ran about 30 minutes, easy jog. Ran about 1.4 out at pretty leisurely pace. On the way back, I ran 1 minute, working on lengthening my stride (technique!), then walked for 30 seconds.

    6:30 PM Masters workout
    Regular masters workout. Coach Beth on deck. Water was ok. We've been having smaller turn outs lately... weather and the slack time of the season I hope.

    400 sw, 300 k w/ fins, 200 pull, 100 choice

    4 x 200 on 2:50 "fartlek" - 4 strokes fast, 4 easy. I just cruised these, held around 2:30. Slow for me now, but I remember when that was pretty good for me.
    200 easy

    3 x
    3 x 50 on :40 (was assigned :35, but I need to back off)
    1 x 50 on 2:00 easy

    200 easy

    24 x 25 on :25 swim w/ paddles, breath 3 times on #1, 2 on #2, 1 on #3, 0 on #4, repeat.
    200 easy

    20 x 25 on :30 kick

    I warmed down after this set... next set was:

    3 x 100 on 1:40, 75 swim 25 fast

    I still have to moderate my workouts, and keep the HR down < 120. The doc was telling me to take it easy. I'll take the time work more on technique, deep, streamline turns, and kicking. I have some more tests coming up week after next, so we'll take it easy, but keep moving, until we get this figured out. My plan now is to try and break the treadmill on the stress test. But first, a weekend away with my wife on the beach for the holiday. Will try to get in some cruises on the bike and maybe some easy OW swimming while I'm there.
    Tags: running
    Swim Workouts
  7. The Freedom of Long Course....

    by , September 4th, 2009 at 09:36 AM (Mixing it up this year)
    Friday looks like it will be my distance day since we do long course every friday.

    400 Free
    300 Free w/paddles & bouy
    200 Free kick
    100 Free
    500 Free kick w/fins every 3rd 25 sprint
    5x100@:05R kick odds fly evens back
    3x400@7:00 Free w/paddles & bouy went 6:37, 6:15, 6:11
    300 Free EZ!

    Total 3500 meters
  8. Thursday September 4 Part 2 and Friday September 5, 2009

    Last night I got to the gym and did my weight circuit - :30 on :30 off for 20 different exercises. I did additional core work (after viewing Fort's best ab exercises) and stretch cord shoulder work then got on the eliptical for about 20 minutes just as an active recovery.

    For the first time in a long time I am actually sore today. Arms are definitely sore and legs are a combo of sore and fatigued. I LOVE being sore. Not necessarily to the point where it hurts to breathe/move/think but where you know you did something. I've been looking for that feeling.

    I am taking today off. This was a tough decision. But I'm reminding myself that days off/recovery days are important, too. So I slept in a bit and enjoyed laying in bed rather than swimming in a 75 degree pool ...

    The weekend plan:
    Saturday - 4 or 5 mile run
    Sunday - ? bike if home, run if in Wisconsin - maybe weights again if home
    Monday - ? I'd like to be back from Wisconsin and go swim ... we shall see.

    Hope everyone has a fabulous 3 day weekend!
  9. A Couple Days Off

    by , September 3rd, 2009 at 09:02 PM (Swimming, Life, and Other Stuff!)
    I took 2 days off. My neck/shoulder was vaguely aching all day long. My neck also has an acute pain when I stretch it a certain way.
    The 2 days in a row seemed to help. I replaced the swimming with a 45 minute run each night.
    Tonight I swam 3,200 LCM Freestyle workout with nasti's at FPAC. I don't recall the gist of the workout(a pyramiding scheme), I basically just followed the person in front of me and hung in there as best I could.
    I started some new exercises and became more diligent about the old ones. I think I'm okay. It's probably just a normal response from a 53 year old shoulder/neck.
    Big Shoulder's 5K is a week from Saturday. If the water is less than 64 degrees I doubt I will swim. I am definitely going to Chicago (priceline room). I will check the water temp in the early a.m. then decide what to do. I don't want to sound like a sissy but I really am not cut out for polar swimming. I think I could do it with some acclimation but cold turkey sounds like a bad idea to me. Last year BS was 68 or 69; that was fine but I have to draw the line somewhere.
    Tomorrow night---America Concert at Conner Prarie! A long week-end too!
  10. Winging it Today

    by , September 3rd, 2009 at 08:26 PM (Mixing it up this year)
    This was a make it up as you go day. I wanted to do some fly but not too stressful.

    5x200@3:30 Free
    40x25@:45 Fly #1-10 Skull drill, #11-20 underwater recovery, #21-30 one arm, #31-40 speed
    500 Free kick w/fins every 3rd 25 fast
    500 Free w/paddles & bouy every 3rd 25 breast
    5x100@1:45 Free as 50swim/50 over kick

    Total 3500 yards

    Did the first 1250 of this for evening workout then got out and coached.
  11. World Premier

    by , September 3rd, 2009 at 05:14 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    [ame=""]YouTube - Ocean City Selkie[/ame]
  12. Another midday swim today. I'm lovin' the sunshine. :-)

    by , September 3rd, 2009 at 04:52 PM (A comfort swimmer's guide to easy swimming)
    Same workout as FlyQueen today. What a coincidence.

    SCM, Solo

    300 swim free
    3 x 100 kick choice, last 25 faster
    (did these all flutter kick on my back w/4-6 sdk off the walls

    3x around:
    100 IM on 2:00: work on long walls with lots of legs
    2 x 50 drill/swim by 25 on 1:00
    (IM's at 1:38-40, did fist swim for the drills alternating back and free)

    3 sets of 4 x 25 choice on 40:
    set 1, 12.5 fast, rest easy
    set 2, 15 fast, rest easy
    set 3, 20 fast, rest easy
    (did #1-fly, #3 back, #2&4 free, on all rounds)

    pull 4 x 250 w/20 sec. rest: odds free, evens no free;
    (did free and back on these.)

    Total: 2500 meters
  13. Weights + GMU Swim

    by , September 3rd, 2009 at 04:24 PM (The FAF AFAP Digest)

    HS hi row, 140 x 3 x 10
    HS bench press, 80 x 3 x 8
    rear delt fly, 55 x 3 x 15
    bicep curl w/BB, 30 x 2 x 15, 40 x 1 x 12
    leg extension, 60 x 3 x 15
    seated leg curl, 60 x 1 x 15, 70 x 1 x 15, 80 x 1 x 15
    standing overhand single arm push on double cable machine, 25 x 3 x 15, each arm
    hip hinges w/12.5 lb DBs, 3 x 10 each leg
    goblet squats, 40 x 3 x 15
    leg adductors, 80 x 3 x 15
    external and internal rotators, 10 x 2 x 15, each arm
    3 point arm extensions, 2 x 15
    elevated crunches w/med ball, 2 x 15
    dead bugs on bosu, 2 x 25
    decline reverse crunches, 3 x 20

    10 minutes of stretching


    Got in a longer session today, though I still kept the amount of weight conservative as I ramp up again. I've decided I'm going to do more leg work in the gym. In the past, I've done very little -- just squats and maybe a leg press here and there. I'm going to add in leg extensions and seated leg curls with a small-ish range of motion.

    My legs were slightly sore today from the run -- that's what I get for not running for over 2 months ... I could feel my core muscles too; and those are usually never sore.

    Ran across this article/study on ab work. I was a bit surprised by the rankings of core exercise. I would have expected the ab roller and planks to be higher.

    Chlorine posted this on the forum and it also looks worth looking at:

    I'm heading to Mason tonight and will update my blog with my swim later. This will likely be one of my last Tuesday/Thursday night sessions, as my kids' practices/dinner/homework tend to interfere with me getting to these practices during the school year and Mr. Fort is often working/traveling. So I will become a Sunday regular once again. I've heard this Sunday's practice will not contain one stroke of freestyle ...

    I sent in my transfer of affiliation form to re-join GMUP. Though I LOVED swimming with all my Academy Bullets teammates at Nationals. It should be effective by the Sprint Classic. I'll just need to swim the Fall Ball, if I do, unattached.


    Warm up:

    400 swim
    300 kick
    200 IM drill
    100 scull

    8 x 50 kick w/fins @ :50
    2 x (3 dolphin kick on back, 1 dolphin kick on side)

    50 EZ

    Main set:

    6 x 125 @ 1:45 (100 free/25 stroke)
    (I worked the free, cruised the last 25)
    4 x 100 kick @ 1:50
    (I did these fast with fins to get some speed work in and went :59-1:00 backstroke kick)
    6 x 75 @ 1:10 (25 stroke/25 free/25 stroke)
    (I'm not a fan of changing from stroke to free this much. But others love it.)
    extra :30 seconds rest
    6 x 100 pull @ 1:20
    (I did backstroke kick w/fins and held around 1:03s.)

    100 EZ

    Sprint set:

    4 x 25

    #1 UW dolphin kick off blocks
    #2 easy
    #3 fast off blocks
    #4 easy

    20 C/D

    Total: 4050

    Updated September 4th, 2009 at 09:47 AM by The Fortress

    Swim Workouts , Strength Training and Dryland Workouts
  14. Sarasota Y Sharks Masters 5:30 Workout -9/04/09 -SCY

    by , September 3rd, 2009 at 01:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)

    WARM UP:
    4 X 100 1:45
    4 X 100 1:30
    2 X 100 kick 2:15
    6 X 50 kick 1:15
    8 X 25 kick *Fast* :40
    3 X 100 IM 1:45
    3 X 100 Stroke 2:00

    1X 200 IM 3:30
    4 X 50 1:00
    Swim it 4 times, short break between rounds.
    50's: 1 of each, IM order.

    5 X 200 Pull 3:00
    1 & 2 are negative split.
    Descend 3-4-5.

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  15. Fast Friday on Thursday Sep 3rd, 2009

    by , September 3rd, 2009 at 10:31 AM (Ande's Swimming Blog)
    Thursday Sep 3rd, 2009

    Weight 214
    weight loss & strength gain are part of my plan this season

    Masters has no practice this Saturday, because there's a UT Football Game at 6:00, & parking's crazy. I asked Eddie if I could train with UT Men & he said YES! They're doing a quadrathlon which is a fast 50 of each stroke for time.

    Ordered a FS PRO JAMMER because mine is about to fall apart

    thinking about doing P90X to help with weight loss & general fitness

    We're back in the swim center


    6:00 - 7:30
    whitney Coached
    UT Swim Center
    Swam with Doug Paul & Larry wearing his new FINIS full body
    beside Tyler, Todd, Marcio, Max, Ned & a guest
    pool was cool & clear
    dove in on time

    300 fr
    100 RA
    100 LA
    300 fr
    100 5k dr
    100 10 k dr


    Main Set

    10 x 50 fl k on 1:00 from a dive
    hold same time
    went 31's & 2's

    100 easy

    10 x 50 bk on 1:00 from a push
    hold same time
    went 30's & 31's

    100 easy

    10 x 50 br on 1:00 from a push
    hold same time
    went 36's

    100 easy

    10 x 50 fr on 1:00 from a dive
    hold same time
    went 37's, 26 on #9, 24 on #10

    100 easy

    assigned 3 x (200 fr, 100 k)
    did 3 x (100 fr, rest 1:00, 100 k strong desc)
    on the kicks went 69, 67, 62


    looking for a couple SCM Meets in Nov or Dec, we'll see, want a fast pool & a big meet to provide more rest between events


    1) a yet to be named SCM meet in San Antonio

    2) SPMA Short Course Meters Championships in
    Long Beach, CA
    Friday December 4 - Sunday 6, 2009

    3) Ron Johnson Invitational in
    Tempe, AZ
    11/21/2009 - 11/22/2009

    Updated September 3rd, 2009 at 03:10 PM by ande

    Swim Workouts
  16. Thursday September 3, 2009

    I got out of bed this morning in time to swim!

    I was still a couple of minutes late and took my time diving in as the pool is still in the mid 70s. I actually much prefer swimming in cooler water. My absolute least favorite feeling is being cold, BUT I hate hot pools. So this was nice.

    300 swim
    3 x 100 kick with fins
    3 x (100 IM (I did Free) 2 x 50 drill)
    3 x (4 x 50 on :40) 1:00 rest after each round
    Round 1 12.5 fast
    Round 2 15 fast
    Round 3 20 fast

    4 x 250 pull (I pulled with my long fins on and only did 2)

    only 2300 .... hmmm ... maybe that 10 minutes does matter. Oh well. There's always next week.

    My shoulder feels great. No pain while swimming at all. I'm thinking of giving it another week or so off of fly just to make sure.

    I did not run last night -

    I will do some weights and cardio before coaching tonight though.

    Today was the first practice I really felt some fatigue in my legs. I'm thrilled about that. I kicked fairly strongly the entire time (sans the pull set) but I could feel they were more tired than usual.

    Tonight I am planning on modifying my weight circuit to accomodate my shouler - no push-ups. Then getting on a bike for 20-30 just a post-weight circuit recovery.

    My weight circuit is very intense. It's a former national team workout. There are 20 exercises (I usually add a few more) and it's 30 seconds on as fast as possible/30 seconds off. The goal is to work up to a longer time "on" but keep the "off" at :30. I'd like to be 1:15 - 1:30 on before my scy yard taper in May. In theory you are supposed to have the "on" match your longest race. The 1:15 would be longer actually.

    Anyway ... that's enough rambling from me.
  17. Wednesday, September 2

    by , September 3rd, 2009 at 12:13 AM (Elise's Fitness Fun)
    Having a hard time staying caught up on my blog these days. Yesterday afternoon, swam the first hour with the USA Senior group. Only did one hour because had to take my son to piano practice. While I swam, he played basketball with some friends in the gym upstairs. Got in 2700 yards.

    Today, did group run at 11 a.m. Warmed up the first two miles and then between miles two and three, we did something called "leap frog" where the group gets in a line and the last person in line has to run to the front of the line. The person has to get about six feet out in front and then fall back to normal pace. Then, the new last person in line has to do the same thing. This was actually pretty hard. My HR went up to 190 on one of the times I had to run past the group. We finished this by the time we got to mile four. The last mile was a b$%@# as it was all up hill.

    The running seems to be coming back gradually, but it sure seems like it has taken a while!
  18. Catching back up

    by , September 2nd, 2009 at 10:42 PM (FREEDom)
    Training has been sporadic and light the last couple of weeks. Business travel Tu - Th last week interrupted my training with early flights and early meetings, and dinner meetings, so only hit the hotel gym lightly on Thursday morning. Got back Thursday evening, then had another training interruption ... a medical scare, so took it easy over the weekend. Now back to some light intensity training this week. Doctor appointment tomorrow, so hopefully get the go ahead to ramp up intensity.

    Monday 8/31 - AM weights. We have a new stretch cage at the Y, so I was breaking that thing in.
    Monday 8/31 - PM swim. Swam as an extended warm up, just stretching out, low intensity. Kept pulse rate around 100 or less.

    Tuesday 9/1 PM - no swimming as there was HS swim meet. Sharon and I rode bikes, but it looked like it was about to storm, so we cut it short. About 18 miles, just cruised.

    Wednesday 9/2 PM - regular masters workout, swimming in the rain. Me and 8 girls on the team. Increased my intensity a bit from Monday.

    Warm up
    500 sw, 400 pull w/ snorkel, 300 kick w/fins, 200 drill, 100 choice

    4 x 200 on 2:40 pull w/ paddles hyp 3,5,7,3 by 50. I did the first 2 w/ snorkel

    8 x 75 on 1:15 25k, 25sw, 25fast

    24 x 25 on :30 IM order by 2s, 1dr, 1sw

    10 x 25 on :35 kick w/ board
    10 x 25 on :30 kick w/ fins

    200 easy

    Just stretched it out, easing back into training mode. Another turn of the crank tomorrow.
    Swim Workouts
  19. It is coming. Again.

    by , September 2nd, 2009 at 07:50 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Just a little heads up for my vlog readers and viewers. If you just can't barely stand waiting for the fall lineup of new mediocre TV fare to make life temporarily livable once again, don't despair.

    Thornton Twins Films should be meeting your need for low quality bridge entertainment very soon.

    It is coming. Again.

    For the next time.




    Somewhat swimming related...

    Please stay tuned.
  20. Wednesday's Shoulder Woes

    by , September 2nd, 2009 at 06:33 PM (Swimming, Life, and Other Stuff!)
    I love swimming outdoors/longcourse at FPAC but I'm ready to move in now. I feel weary, beat-up, and a bit burnt out.
    My left shoulder and neck have been bothering me a bit lately. It doesn't hurt when I swim, but it aches most of the rest of the day. The left side of my neck is SUPER tight too. I have some exercises that help loosen things a bit(when I do them).
    I think I need to bi-lateral breath more and strengthen my deltoids to get total relief.
    I am going to change some of my bad habits after Big Shoulders (10 days from now) but I don't want to do anything too drastic right now.
    I decided to take another swim day off today. I haven't taken 2 days in a row off for about a year.
    I've done my exercises 2 X today (1 X more before bed). I think I'm going to go out for a run now, if my knee will hold up that is.
    If anyone has any good shoulder/deltoid strengthning exercises PLEASE POST THEM!
    I need something that pulls my scapulas downward to stabilize my shoulder.
    Thanks in advance! (That's what I'm trying to avoid!)