Workout for the falling apart lady

:blush: I feel embarrassed to ask for help here because I couldn't find anyone whose body is similar to mine. But, I gotta ask for help.... Due to my overpronation of my feet (both genetics and overweight) and my falling off of my horses over the years, my L5 disc is about halfway out and L4 is just pushing to get out. The Monday after the visit to ER twice over the weekend, I started rowing. Fast forward to two years later, I am doing ok but still need to get rid of at least 35 pounds - I lost 35 pounds in the process. However, I was really dismayed at myself for not being able to complete the Master's swim workout yesterday. The workout consisted of: 600 (3+1) warmup 600 (Str, pull, kick) 4X : 25 drill 50 work 75 (first 25 work) (50 push yourself) 100 (work middle) 200 cool down 4 X 100 50 cool down I only accomplished 1/2 of that program which was really depressing. Is there such a program for someone who can complete such workout within 60 minutes? Is 60 minutes more important than yardage? Or, should I stick with it and finish it beyond 60 minutes? The program here gives out different workouts everyday; however, I do not swim with them. Whenever I finish the 50, they'd be starting. So I swim solo which I think is better. My time for 50 was 51 seconds which is really pushing it for me. I go home and row for 30 minutes on my Concept 2 PM2. I'd like to find strength/crossfit training for someone who cannot do any high impact workout. I need to save my back for endurance riding on my Arab. Is there anyone whose body is similar to mine who is also engaged in a program like mine? How do you do it? What do you do?