Returning Swimmer questions

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!!

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!!