The fact that you were a good swimmer when you were younger is a huge advantage. A few years ago, when my parents were interested in swimming, they had a lot of trouble getting over the hurdle of the breathing. If you have this conquered, then you are in good shape. For anyone who doesn’t, I suggest you find a private instructor to work with you on your breathing before you get involved in any kind of a Masters program.

If you are getting that tired on such a short set, you should probably spend about 2 weeks getting yourself back into shape. Different Masters’ programs would handle the situation differently, and while I feel most would welcome you with open arms (and a warm invitation to the slow lane), you would probably not make a lot of friends while you’re transitioning back into being a swimmer.

If you have access to a pool, which it sounds like you do, then I would spend about 2 or 3 weeks training on your own. I’m sure that over the next few days, you’ll rediscover some muscles that you had forgotten about over the past 15 years. Over these 3 weeks, I would focus on a regimen of increasing yardage rather than speed.

Try to vary your sets. Rather than just doing “20x50’s freestyle” or “10x100’s freestyle,” work in some sets of 75’s, some drill work, some other strokes if you feel comfortable with them, maybe some breathing patterns, (sprint down, 2 breather back) etc. Also mix in some speed play, where you swim a set of 75’s or 100’s mixing up your speed. By 25, swim a set of 10 100’s easy-medium-all out-easy. Also try to get yourself back in the habit of swimming on pace intervals (2:00 from start of the first 100 to the start of the second, to the start of the third, etc.) rather than rest intervals. Rest intervals will give you too much of an excuse to cheat and be lazy.

During this period, make sure you’re swimming with good habits. This means good turns, not breathing off of your walls, keeping good form even when you’re tired, and breathing both directions. Think of it as a chance to wipe the slate clean of all of the bad habits you probably had as a young swimmer. It will also set a good example for your kids as they get older that it’s not about “practice makes perfect,” but rather “perfect practice makes perfect.” And just like when you’re starting any other workout plan, don’t overdo it at the beginning. Try and be in the water every other day until you can swim 1500-2000 yard sets without much soreness. Also, make sure you incorporate a nice, easy 200 yard warmup and cool down, and stretch for 5 minutes after your workouts. It will make the transition back to the water much easier.

The great thing about Masters swimming is that many of the programs I have seen acted more as support groups than anything else. They’ll encourage each other, go out for a drink after practice, share training stories, and if you start skipping practices they’ll get on you for it. Just like any adult-exercise group, I would definitely recommend joining a group rather than try to go it on your own. The group network will help you stick with the program.

For this reason, in deciding on a Masters club to join, try to focus on finding a group where you mesh with your fellow swimmers. In youth swimming, finding good coaching is king. In Masters swimming, a quality group of swimmers is the key to success.

Swimming is a great sport for adults. It is easy on the joints, and works all of the areas that can become sore spots for adults (pterodactyl arms, flabby abs). Anyone who is interested should contact their local USA-S club, or go to The United State Masters Swimming website for more information.