I am exactly the same as you. Nearly 40s, busy with work and ignored physical health and wellbeing for the last 5yrs. Once upon a time was fit engaging in triathlons. Now I'm just trying to get some fitness back and the struggle is real. A few things I've learnt:

1. Take it easy. Our joints and muscles still maintain the muscle memory but the strength, durability is no longer there. I sprained my shoulder 20 mins into my swim and it took nearly 2 weeks to get better.
2. Active and gentle warmups. Slow and relaxed pace 2.5-3mins/lap for maybe 5 laps followed by stretches.
3. Ego check. There will be faster stronger swimmers. Ignore them.
4. Cool down laps and stretches. VERY VERY IMPORTANT. It reduces the soreness and improve recovery. I use a decathlon pilates bands to help with my stretches .
5. Layoff the paddles. Its quite hard on the shoulders and rotator cuffs so maybe use it after a few weeks of training.
6. Get a routine. Find a pool that you can adhere to with your timing. I stay in a condo with a (barely) 20m pool, its not ideal but I use for AM workouts before work (6-6.30am). This I do 2 times a week. I alternate with 2 times a week at either 3k sunway or Panasonic pool, shah alam as its near my work place and it opens till 9.30pm
7. Focus on technique. For me I prefer to get into the zone and focus on form and efficiency. Very meditative and relaxing after a stressful day at work.

This post has been edited by rush3508: May 6 2024, 10:03 AM