Swimming: Shoulder fatigue

Question
Hello,
I am a casual swimmer 2/3 times per week. My probelm when swimming is my deltoids (particularly medial) fatigue quite easily. After about twenty metres i notice the pain, and my stroke suffers considerably as a result. I do have a couple of flexibility issues in my shoulders & upper back muscles (weight training) i would suspect this might be contributing towards this problem. Is there a certaiin improrper stroke technique or action that would also cause this? Any tips on exercises (weights) to address this?

I look forward to your response

Cheers, Des

Answer
Des,
This is a difficult question due to the fact that I can't see your stroke to see what you might be doing to tire your deltoids quicker than average.  I would suggest that you stretch your upper body extremely well before you swim.  Lifting weights does counteract the effects of swimming on your muscles.  Weights adds bulk and works on your short-twitch muscle fibers.  Swimming is more endurance based and cardiovascular in nature.  The idea in swimming is to lengthen your muscles and make them lean.  Your deltoids might be tight from the other things you are doing.

Specific things to think about (outside of stretching) are as follows:

1. Lengthen your stroke out.  You want to make sure that you extend your arms out fully when they enter the water.  This is essential.  It's like not performing weight lifting exercises properly.  Techniques is important.

2.  Follow through on your strokes.  Just like above, you want to pull all the way through your stroke.  Make sure your arms are fully extended when they are in front of you and fully extended when you finish your stroke.

3.  Drink plenty of water.  Usually water will help flush out the lactic acid and toxins that will be created.

4.  Warm down after you swim.  Warming down will also help your muscles relax and get the lactic acid out.

It is very difficult to help out in these situations without seeing your stroke.  I wish you the best of luck.  Please let me know if this helps.
Eric

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Des,
Here are some good sites with information.

http://swimming.about.com/od/drylandexercise/Dryland_Workouts_for_Swimmers.htm

http://usa-swimming.net (this is a great resource for everything swimming)

http://www.goswim.tv/productreviews_reviews.php?id=1450_0_19_0_C

http://www.fasterswimming.com/workouts.shtm  (i just found this one is a web search...don't know how good it is)