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!
You have many great suggestions here. I'll add one more about your sleep position. You say you only sleep on your side. Try putting a pillow under your ribs to reduce the stress on your shoulders when on your side. I mash one up into a wedge shape (thin at hips) so the bulk of the pillows holds the bulk of my body bit off the bed, and the shoulder takes a lot less pressure. This makes my shoulders feel so much better. There have been days when I could not do a stroke of fly, and as silly as it sounds, a wedge under my ribs has helped me. The idea came from my Doc.
You have many great suggestions here. I'll add one more about your sleep position. You say you only sleep on your side. Try putting a pillow under your ribs to reduce the stress on your shoulders when on your side. I mash one up into a wedge shape (thin at hips) so the bulk of the pillows holds the bulk of my body bit off the bed, and the shoulder takes a lot less pressure. This makes my shoulders feel so much better. There have been days when I could not do a stroke of fly, and as silly as it sounds, a wedge under my ribs has helped me. The idea came from my Doc.
