When I tore my AC (3rd degree) in May of '04. At 3 weeks, the PT had me doing swim exercises on one of those Total Gym thingies. (They can be set up like a swim trainer.) My first forays into the water, I was only able to do the Sewing Machine drill, but it was FANTASTIC. (Doug Stern posted it here.) I could do lap after lap of it, even in the little pool at the condo I was vacationing at when I was first able to get back in the pool.
I started out riding on a Lifecycle recumbent at the gym, until I could manage a trainere. At Rich Strauss recommendation, I put the front wheel of my old road bike up about 12-14 inches so I could ride holding on by the stem. (My fractures were as much or more of an impediment to this as the AC joint.)
If running hurts, do water running. (Again my ribs were the bigger impediment here.)
This is an old posting but I found this forum while searching for information on the internet and it was an enormous help when I crashed this September and was told I could not compete in IMAZ in Nov. These posts was one of the few reasons why I knew there was hope! Sept 30th I was in a cycling accident… classic level 3 seperation. Dr. said… no way to IM and that “I would not make it thru the swim”…also “It will be a month until I will be able to ride and at least 3 until I can swim”. He was a great doc… but NOT an athlete. I listened to him and withdrew from IM that next day. 2 weeks later I went for a follow up visit feeling amazingly better… I ran after just 4 days, rode on my bike trainer after a week (sitting upright), and started to swim after 3 weeks. When asking the doc if I tried to do IM can I do more damage… he said damage is already done and if I can withstand the pain then go for it with the guidance of a good PT! Game on at this point …I had 7 weeks. I immediatley went to see Matt Kraemer at Endurance Rehab in Phoenix. He said it was possible if we worked hard! I was not able to swim with both arms until 10 day before IMAZ, However I was able to swim with fins to keep my form and my bad shoulder tucked along side my body. Trust me it works! I not only did IMAZ but I did in in 11:41 which was about a hour better than planned. The swim went just fine! 1:16… no complaints! I highly suggest Endurance Rehab!