TrainersEye · Session of the Day · Swimming · #119

Swimming Shoulder Armor — Posterior Cuff & Scapular Day

Posterior cuff, lower-trap and serratus overload — the anti-impingement session · Stage · Taper & Meet Week (sharp & loose)

Target ≈ 45 minDate Body Weight Session RPE cap 6-7/10Coach: MMSx Team of Experts

Warm-Up · RAMPPhase 1 · Scapular, cuff & ankle priming · 6-8 min

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1	Band Pull-Apartpainless range only — any pinch overhead ends the drill	2 × 10
2	Ankle Dorsiflexionsteady breathing rhythm	8 + 8
3	Cable External Rotationpull twice what you press — the back of the shoulder is the armor	2 × 12

Phase 2 · Starts, Turns & Streamline Elasticity8-10 min · 100% intent · every rep finishes in locked streamline · full rest

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	1	Broad Jumpfinish in streamline — biceps on ears, ribs down, locked	2 × 3
	2	Tuck Jumpfinish in streamline — biceps on ears, ribs down, locked	2 × 3

Phase 3 · Propulsive Pull Ballistics10-12 min · high-velocity pulls, elbow never drops · rest 60-90 s

Time__ : __

1	Wood Choppull twice what you press — the back of the shoulder is the armor	2 × 6
2	Hollow-Body Pulloverhigh elbow — fingertips down, forearm is the paddle	3 × 8
3	Ball Slamno fishtail — hips stay quiet while arms drive	3 × 8

Phase 4 · Swimming Strength & Shoulder Armor16-20 min · pull-dominant + cuff supersets · rest 2 min

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1	Lat Pulldownhigh elbow — fingertips down, forearm is the paddle	3 × 8	kg
2	Face Pullpull twice what you press — the back of the shoulder is the armor	3 × 12 slow
3	Scapular Push-Uppull twice what you press — the back of the shoulder is the armor	3 × 12
4	Shrugpainless range only — any pinch overhead ends the drill	3 × 15

Progression: Taper rule: dryland shrinks before the meet — 2 crisp sets, cuff care daily, nothing heavy within 72 h of racing. Loose shoulders, locked core, fast hands.

Phase 5 · Decompression & Parasympathetic Reset4-6 min · psoas & rec-fem lengthening, spinal traction, breathwork

Time__ : __

1	Overhead Lat Traction Stretchsteady breathing rhythm	45 s/side
2	Posterior Capsule Cross-Body Releasepainless range only — any pinch overhead ends the drill	45 s/side
3	Box Breathingsteady breathing rhythm	4-4-4-4 · 2 min

Coach notes: Log every load and every time box — next week's card asks for 2% more.

Whole Session TimeFirst warm-up minute → last second of the cool-down

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Session Complete

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Loads / times hit / next targets

TrainersEye · MMSx Authority Institute · Session of the Day · Written by the MMSx team of certified professionals

Swim shoulders are built from behind — pull twice what you press, painless overhead range only, stop at any shoulder pinch. Scale load to your level, stop at pain, follow the BPIT Principle of Intensity and NASM/ACSM/ACE safety guidance. Educational — not medical advice.