Starting over

I just got back into several months ago, and really into it a little over a month ago. I let myself go, and really got out of shape and packed on extra weight. Initially I was swimming 2-3 days a week for 30 minutes at a time. I was also pairing that with some light weight lifting focusing on upper body and arms. I had some shoulder issues that pretty much ended my swimming career early in college (along with they typical competitive burn-out) - so I am extra cautious when it comes to shoulders. I have slowly worked my way up to in 15 minute increments, and I am currently swimming 1 hour 15 minutes, to 1 hour 30 minutes 3 to four days a week. Read through the ask Ande section, and there are a ton of tips on there. Also vary your workouts to keep it interesting, as well as challenge yourself. I coach, and I am pretty good at writing workouts for age group swimmers, I just kind of adapt those to fit my needs. The most important thing for me is to write down the workout (be realistic when you write it, but also challenge yourself). The reason I feel the need to write them down is to keep myself honest. With no coach yelling at me, if I don't have them written down, I can easily talk myself out of a set when I get tired. The most important thing, is to set some goals for yourself - even if it is just for fun. Just like swimming when you were younger, you need to feel a sense of accomplishment, do set goals that you have to work for, but are realistic to achieve.

99.99% of masters swimmers have shoulder issues at some point. While I agree 100% that you need to be shoulder cautious, I don't think that the esteemed Fortress is quite correct. Unless I finally have found something where I am in the .01 percentile. Just be carefull and you"ll be fine.

raid might be thinking of the mask-like goggles, though. Sort of like these: www.swimoutlet.com/.../1426.htm Definitely a traditional scuba mask that covers the nose would be bad, and I can't really see why you'd want to use something like I linked above unless you are really having problems with the fit of more traditional goggles. I do see a fair number of people who use these during lap swim sessions, though. That is is exactly what I am looking for. Thank you.

I'm also starting up after a year. I'm looking for suggestions on easing into it again and avoiding shoulder strain. How many days would be optimal? How much yardage to begin with? Should I focus on kicking or arms or what? I used to do about 2000yds/workout? What should I begin with? What has worked well for all of you who have re-entered the pool? Thanks. Andy:banana: I've started and stopped a few times and used to do 2000 a work out as well. I hate how long it takes to get into shape and try to do it as quickly as possible without getting injured. I have found alternating swimming and running on the treadmill works the best. Usually I swim on mon,wed,and fri; and run on the treadmill for about 30 minutes on tues, thurs, and sat. With this method You are getting a workout everyday while keeping you shoulders fresh. When you swim, go until you are tired but not exhausted. You should see your yardage increase gradually. When you get to the yardage that you want you can start you normal routine and drop the running.

All these posts are great advice - goggles over a mask, shoulder protection, check the forums and on line workouts, etc. But above all try to find a masters group to swim with, we have lots of fitness swimmers who just like to have the group to train with and the buddies to keep them motivated. I need to have competitions to look forward to but I think probably half our team just swims for fitness. I have made some important friendships and seriously don't know how I would cope with the rest of my life without my teammates! Well, right now I need to get up to speed first but I will look into that in the future.

Thank you Jazz Hands I appreciate you suggesting Swim Faster Faster and that it be made sticky. here's the links to the: Swim Faster Faster Index Part 1 Swim Faster Faster Index Part 2 I should probably make a new index by category to give folks quicker access to the tips they seek or need. One problem is swimmers might not be certain which tips will give them the greatest probability for improvement. Which I've tried to address in Ask Ande I should probably make an index for Ask Ande so folks don't have to wade through all the pages to find out if I've addressed a similar question. 1. Optimally, you should be not swimming much more than swimming. 2. A mask would cover the nose, right? That's terrible. Speedo makes the best goggles, in general. These are my favorite: www.swimoutlet.com/.../5723.htm 3. This isn't your fault but nearly everyone asking for a training plan just need to read this: Ande's Swimming Tips: Swimming Faster Faster - U.S. Masters Swimming Discussion Forums Somebody please sticky Ande's thread.

Hey RAID, Welcome to the USMS forums, here are my responses to your questions Hope it helps & have fun. Ande

Well, right now I need to get up to speed first but I will look into that in the future. We hear variations of this comment all the time. If you do in fact have an accessible masters club near you, why not let a coach with a planned program and watchful eye get you up to speed? While not all clubs are created equal, most coaches will help you through these beginning steps if you ask from the start. My advice would be to swim very easy starting up. Begin in the cruiser lanes, not in the lane with an interval you think you should be able to hold... Make friends with swimmers of all speeds. Pay close attention to your technique (even have yourself video-taped & critiqued - Forumites love offering this free service) and you will be less likely to develop the physical (shoulder especially) problems. Per Jazz... 100% agree - it's not just for racing! "3. This isn't your fault but nearly everyone asking for a training plan just need to read this: Ande's Swimming Tips: Swimming Faster Faster Somebody please sticky Ande's thread."

I'm 3 weeks into getting back into swimming and today I rediscovered the awesomeness of the most important piece of swimming equipment, the snorkel. As soon as I put it on I found flaws in the balance of my stroke and was able to correct them immediate. Also, it took stress off of my shoulders by not having to turn my head to breath. Last summer I hurt my shoulder in a body surfing accident and I took a long time off just to play it safe. Just getting back into things, I am out of shape. When I get tired and start to breath every stroke, it puts a lot of stress on my shoulders. Usually when I'm in shape I can hold my technique but when I'm tired but its nearly impossible to do that out of shape. The snorkel is a miracle worker.

Well, right now I need to get up to speed first but I will look into that in the future. Don't worry about how fast or in shape you are, we have a lane for every ability and speed. Shouldn't let that stop you.