I had ECU deridement, decompression and stabilization January 10th. Still in a soft cast for another 4 weeks with a 5# lifting restriction. He does not want me to swim as he feels it will put too much pressure on the wrist tendon. I totally agree. I’m looking for assistance in setting up some different drills and workouts for one arm I could complete and still get the benefit of swimming. All kick drills can be incorporated as well. I’m looking for specific training workouts that would take about 45-60 minutes 2-3x week. Any help would be appreciated. Thanks.
you can do single-arm swimming. Start with the casted arm out in front (as if it were streamlined) and progress to having it at your side. You can also do single-arm backstroke.
catchup drill (single arm)
fingertip drag with one arm
single-arm butterfly
You can do a modified sidestroke: we teach sidestroke often as “pick an apple, put it in the basket.” Skip the “pick the apple” part and just do the kick and the “put it in the basket” motion with the non-casted arm.
Kicking can be done
front, with and without board
on your back streamlined
on your side
You can do flutter kick, breaststroke kick, dolphin kick
The other thing you might do is devote some of the time to rotator-cuff strength exercises, which will use 1-2 lbs AT MOST and will benefit your swimming in terms of healthy shoulders.
I had ECU deridement, decompression and stabilization January 10th. Still in a soft cast for another 4 weeks with a 5# lifting restriction. He does not want me to swim as he feels it will put too much pressure on the wrist tendon. I totally agree. I’m looking for assistance in setting up some different drills and workouts for one arm I could complete and still get the benefit of swimming. All kick drills can be incorporated as well. I’m looking for specific training workouts that would take about 45-60 minutes 2-3x week. Any help would be appreciated. Thanks.
I like doing kick sets alternating strokes and doing IM kick sets w/o the kick board. You could do say 4 x 100 kick in IM order with the kick board, then 4 x 100 IM kick and 4 x 200 IM kick w/o the board. When kicking fly, breast, and free w/o the board, I just do a gentle sculling motion with my hands and a very small breaststroke-like pull to get each breath, which I think you could do with your non-injured arm and just letting your arm in the cast kind of float along for the ride. When I kick backstroke, I put both arms over my head in the streamline position and kick flutter kick on my back such that I am really fully stretched out in the water. Depending on your speed kicking, this 1600 yd kick set should take 30-70 min or so, and you should end up with a stronger kick after 4-6 wks or so. Kicking all four strokes really helps you get the feel for the water from the various types of kicking.