Need to train effectively without huge distances

This is most likely a topic for training but I need some general advice also. I will be 60 at the nationals and swim both BF and FS. I go a 27.66 in the 50 BF, and a 25.29 in the 50 FS. For the 100's it is a 1:03 in the BF and :56 in the FS. I lift 3x/wk and swim 4x/wk. For the most part I train alone. I find if I go much more than 2600 yds in a workout I am close to killing my shoulders. I also should note that even in practice when working on 50's if I go increments faster than 1:15 I can only do about 6 FS. If I am working on BF I need to do the increments at least around 1:30 and then I can only do around 4 of those. If I swim a 100 BF I am about done for the day! My times have been coming down every year but I think if I could get more out of practice I would see much more improvement. A normal workout for me is: 400 warm-up 4X 100 stoke on the 2:30 5 x 100 broken with 10 sec rest on 1st 25 and 1st 50 on 4min 8 x50 stroke on 1:30 400 kick (3) 4x25 on 45sec 200 cool down I have followed a lot of the threads and looked at workouts but am searching for something I can do without breaking down--another possibility is that i am just lazy--not sure how to fix that! Since you train alone, you can set your own schedule. You might consider training more often but don't abuse your shoulders as badly in each workout. I've battled chronic shoulder problems that limit my yardage for 35 years. Unfortunately, I'm a pure distance guy. I had to sit out two different years in college and ended up partially tearing both rotator cuffs my last year. I took 9 years off from swimming, trained for 2, took another 13 off, trained for one & am now training again after a 2 year break. Things are going pretty well because I'm doing shorter workouts - no longer than 1 hour. The shoulders still get aggravated and hurt like hell, but I ice them immediately after practice. They seem to recover enough that I can swim more often.

This is most likely a topic for training but I need some general advice also. I will be 60 at the nationals and swim both BF and FS. I go a 27.66 in the 50 BF, and a 25.29 in the 50 FS. For the 100's it is a 1:03 in the BF and :56 in the FS. I lift 3x/wk and swim 4x/wk. For the most part I train alone. I find if I go much more than 2600 yds in a workout I am close to killing my shoulders. I also should note that even in practice when working on 50's if I go increments faster than 1:15 I can only do about 6 FS. If I am working on BF I need to do the increments at least around 1:30 and then I can only do around 4 of those. If I swim a 100 BF I am about done for the day! My times have been coming down every year but I think if I could get more out of practice I would see much more improvement. A normal workout for me is: 400 warm-up 4X 100 stoke on the 2:30 5 x 100 broken with 10 sec rest on 1st 25 and 1st 50 on 4min 8 x50 stroke on 1:30 400 kick (3) 4x25 on 45sec 200 cool down I have followed a lot of the threads and looked at workouts but am searching for something I can do without breaking down--another possibility is that i am just lazy--not sure how to fix that! Since you train alone, you can set your own schedule. You might consider training more often but don't abuse your shoulders as badly in each workout. I've battled chronic shoulder problems that limit my yardage for 35 years. Unfortunately, I'm a pure distance guy. I had to sit out two different years in college and ended up partially tearing both rotator cuffs my last year. I took 9 years off from swimming, trained for 2, took another 13 off, trained for one & am now training again after a 2 year break. Things are going pretty well because I'm doing shorter workouts - no longer than 1 hour. The shoulders still get aggravated and hurt like hell, but I ice them immediately after practice. They seem to recover enough that I can swim more often.