Running before swimming.
This is one of my big non-nos regarding cramping, but have swim class after my long runs are done today.
Any recovery tips?
Running about an hour now and again at 13:00 then swim at 16:30…
No beer at least 
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i used to cramp if I ever did 8pm club swim after 26km bike commute home. Always calves, on pushing off. Not nice. But I rationalised maybe could just see it as body pointing out which muscle groups need training most? So keep doing it until it stops, or you drown…
in other news I just managed a 1500m PB, 22m56s. Splits: 400m 6m00s, 800m 12m11s, 1200m 18m20s.
Sorry to keep harping on about this but am hitting the compound’s outdoor pool almost every day at the mo & really enjoying it. Haven’t yet hooked up with a group, that’s the next thing I think. Daring to wonder if 22m30s might be a stretch goal for the year, nice round number, it would require a step up in swim fitness though because I was right on the limit today.
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Hydration. Before my hard swims I pre load with a mildly sugary drink with 1/8 teaspoon pink salt and have a sugary drink for the session with 1/4 teaspoon of salt added. Keeps cramp at bay for me.
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This is just the ‘M’:
“ Mobilise Warm Up Exercises
After the initial exercises to raise the body’s temperature, swimmers should continue their warm up with the following mobility exercises.
List of 14 Exercises!!
Ensure your swimmers complete three to five reps of each exercises before moving on to activate level 1, 2 or 3.”
Fuck me. 2 days later and we haven’t got in the pool but at least we’re “activated” whatever the fuck that means.
I’ll swing my arms a bit, that should be enough. 
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Getting changed is enough warm up when you’re 50+, no?
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When I was out running today I saw a girl (early 20’s?) running further up so she’d done at least 10k as I added a K on the way back and finished just behind her.
She just got into the car and pretty much drove off 
Bloody kids, I’d have been groaning and making all kinds of noises after 10 minutes of driving if I didn’t do some basic stretching etc.!!
Bloody kids 
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Nope, could comfortably do this, indeed often have, although not for awhile as I only do it in summer months, all my runs after dropping Otter at activities follow this pattern.
I guess I’m a KID!
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Never stretch unless forced by peer pressure. The hopping praying mantis one is never done by me under any circumstance.
Cramped twice, not bad.
Very good…
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hydration, mobilisation…
Shoulder irritated again 
I did do some mobilisation before swimming yesterday, shoulder internal and external rotation and sitting neck rotation.
Front, back and fly seem to be okay it’s only breast where I noticed “something” but no pain yesterday.
More mobilisation or leave it while it’s irritated?
Operating a laptop doesn’t seem to be helping either.
I would suggest putting a bit of gentle load through it, band work or dumbell if you have some real small weights. Isometric work is good at helping calm sore/irritated connective tissue IME.
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I’m no physio obvs, but when i was having issues with my bursitis in the shoulder the physio said to keep it moving with mobility that isnt causing acute pain, massage shoulder with tennis ball/wall, and 'profen for the inflammation (the only time she ever recommends it is for inflammation to bursae that gets worse as they are inflamed!) There is a lot of thought now that keeping the blood flowing increases healing rather than “rest”
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It’s that bit at the back behind the shoulder blade, not the top of the shoulder. Never know what to call it?
I am using ibuprofen
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bursae are little sacs filled with fluid that stop the joints rubbing together, they are in the middle and the shoulder feels like it locks up trying to raise it sideways due to the inflammation. As they rub they then get even more inflamed to the point they are too big and you can barely move the arm without massive acute pain. It is awful! . You could just have tendon or muscle issues there though. Worth seeing someone if you can. Id really recommend the people at the new Norman Park physio (in the new athletics club house)
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As I mentioned earlier, a physio recommended weights “to build up the joint”. It sounds counter intuitive, do weights on a (slightly) sore shoulder, but it’s worked for me.
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After injuring my shoulder last year, I have had pain in shoulder while swimming. If I do weights (as I physio recomends) it is better… I am crap at doing weights, so have a sore shoulder. However, recent swim camp weekend seems to have fixed my sore shoulder and got me swimming faster
Now done 3 swim session since the camp and getting faster at each one. I may need to wisper this, but I might even be enjoying swimming at the moment
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Club event tonight and I missed the time I was going for by 0.17! 
I felt pretty strong though so something to build on. I could feel my form slip away on last length.
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Good effort though!
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If you’re enjoying it you aren’t working hard enough (I am half joking)…