Hello, I used to swim competitively between the ages of 6-18 and I was pretty good back then. Now I'm 29 and want to return to competitive swimming. So my question is, does anybody have any suggestions on a good workout to get back into the swim of things, I've gotten a bit out of shape. My second question is what are good times these days? As in, what times should I aim for in a 50yd/100yd freestyle and 50yd backstroke. Right now I can do a 34 second 50 free, what should I aim for to potentially win an event or at least place somewhere in the top 5?
Thank you in advance.
Hello, I used to swim competitively between the ages of 6-18 and I was pretty good back then. Now I'm 29 and want to return to competitive swimming. So my question is, does anybody have any suggestions on a good workout to get back into the swim of things, I've gotten a bit out of shape. My second question is what are good times these days? As in, what times should I aim for in a 50yd/100yd freestyle and 50yd backstroke. Right now I can do a 34 second 50 free, what should I aim for to potentially win an event or at least place somewhere in the top 5?
Thank you in advance.
Here's the Top 5 in our 30-34 age group (nationwide) for the year to date:
1 21.23
2 21.26
3 21.77
4 21.78
5 21.80
Don't worry...it's a far reach for most swimmers to make the top 5!!
Our Event Rankings page will show you all of the times swum in your age group this year (or any past year).
From the www.usms.org home page, mouse over the blue "Competition" tab and select "Event Rankings."
(The direct link is: www.usms.org/.../toptimes.php)
Under Short Course Yards, you can choose the stroke, distance, age range, and number of people to display in the search results.
Right now I can do a 34 second 50 free, what should I aim for to potentially win an event or at least place somewhere in the top 5?
If you're looking at a top 5 in a local meet, its really luck of the draw how strong the field is, for some events there may only be 2 or 3 of you in your age anyway!
I found the USMS event rankings page both useful and encouraging before I entered my first meet. It was nice to know that on a national level I was middle-of-the-pack, whether I finished first or last at a meet.
Honestly the best way to get back in to competition shape as fast as you can is going to be hiring a trainer and/or a swim coach. It would be a nice challenge to just start getting after it again and having another person there to push you. I know that this is the time of year that a lot of trainers post deals and discounts on pricing and gear because they are looking for extra work. I would highly recommend checking it out.
I was/am in exactly the same boat as you. I just signed up and did a meet first time back in the pool after 12 years. It went ok; while I was out of shape, I am much stronger than when I was 17 so it kind of balanced out and I swam nearly as fast as at my peak.
Depending on the type of workout you want to do I would say the first step (unless you are really lazy like me) is to just get back into a pool anywhere and build your endurance back up to where you can swim a 400/500 or so without dying half way through. Just swim as long as you can without dying and then rest and repeat. That's what I would do before I try to do a regular swimming workout that I would not be able to finish even 1/3rd of.
Kimpak - don’t worry if you are not fast enough - just do it! My story is similar except I was out of the sport for over 25 years. I stumbled upon a Masters team with a great coach and started swimming with them. Then they talked me into some meets. I loved it! And, I was pretty fast for an old girl - but that does not matter. They seed the meets by time - so you could have 25 year old lady on one side of you and a 60 old man on the other side. But like I said – it matters not.....it is a race! My advice is to find a Master team and start doing workouts with them – you will love it!
Welcome back!
Keep in mind you are 29, not 18 anymore. Don't let that discourage you, but realize conditioning takes time.
I assume you work for a living, so scheduling may not allow the same time for swimming as it did when you were 18. Don't get frustrated because your conditioning and times are now what they once were.
Join a Masters group, or another club, or swim solo. I find that swimming with people helps, swimming solo is less motivating. You will make new friends and learn that others are in the same boat as you are. Swimming is a lifetime sport.
Set yourself some goals, maybe, "in three months I want to be able to swim 3,000 yards non-stop," or "I will enter and swim a 50 and 100 free in a Masters meet." Keep track of your workouts and try and improve. Work on technique, conditioning, etc.
As far as good workouts go, you can many in these forums under workouts, and if you join a team, they will have some. Variety is key.
