June Mailbag - Fatigue, Hand Paddles, slower than others, and more!

Happy Sunday!

This week’s article is a special one, and one of my favorites to write.

Welcome to our Sunday Mailbag, where I answer real questions from the community. These are selected not just because they’re interesting, but because I believe many of you are going through similar things.

Your questions are always welcome. I might not have the time to answer immediately, but I always do.

When I see a pattern, I share my thoughts publicly, always keeping your identity private, of course! You can send your questions via email or through the contact form on the website.

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As a member of this community, you have full access to the hundreds of swimming, triathlon, strength, and mobility workouts, plus all the Sunday articles. You don’t need to save the emails! Links below:

All articles
160 Macrocycle for Intermediate/Advanced Swimmers
Strength and Mobility Cross-Training Plan (Home and Gym)
Beginning Swimming Program
New to the Sport Triathlon Plan (16 weeks)

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Now, let’s dive into the questions!

1. About general fatigue

“…I’m 61 and I started following your Beginners plan. I swim 3 days a week and that’s what I feel I can manage. I tried adding some strength and mobility on Tuesdays and Thursdays, as you suggest, but I feel like fatigue builds up throughout the week. By Friday, I just need a full rest day. It’s not really soreness, more of a general tiredness. Any thoughts?”

First off, thank you for trusting the plan and being honest about how your body feels. What you’re describing is very common, especially for adults starting a new routine. You don’t mention what your current fitness level is, so I am assuming a few things here…

Here are a few key things to reflect on. Be honest with yourself about the following, and make adjustments as needed.

Sleep & Recovery

Sleep is the foundation for someone willing to train 5-6 days a week.

Listen, you are 61, and what you want is to continue to work out for as long as possible, so we need to be smart about it.

You need at least 8 hours a night for full recovery. I know, for us older adults it is not easy, but with the right sleeping routine it can be done (like the 3-2-1 rule… look it up!)

If you're getting less sleep (or non-quality sleep), fatigue will catch up eventually. Consider how restful your sleep is; frequent wake-ups or poor sleep quality can feel like you're running on fumes by Thursday!

There is enough science on the importance of sleeping, and there are great sources of good information. If you like Podcasts, search for Dr. Andrew Huberman’s Sleep episode. Dr. Peter Attia also has great content.

Nutrition

Are you fueling enough? Notice I am not asking if you are “eating” enough. Fueling and eating are different things.

I am specifically referring to the macros: protein (first), carbs, and healthy fats. If you are pulling off 5 and 6-day workouts, it means you are an athlete, so you have to know these things to a certain degree.

Again, there is enough good science and research that shows that at our age, and especially cross-training with added strength work, your body needs more protein. Protein becomes even more important now than ever due to our risk of Sarcopenia, to maintain and build muscle. Low energy could be a sign that your intake isn’t matching your output.

Roughly speaking, 1 gram of protein per pound of body weight is ideal (this is the right body weight for your age, height, gender, and activity level) and not necessarily the current one.

Being under-muscled is becoming a real problem for adults.

Baseline Fitness

You didn’t mention your starting point, but if this plan is a significant increase in activity from before, your body simply needs more time to adapt. That’s okay! The key is gradual progression, not perfection.

The general guideline I personally use with adults is to increase 10% effort MONTHLY, assuming you are consistent.

Other Factors

As we age, our recovery speed naturally decreases. It’s smart to listen to your body. If Friday needs to be a total rest day, take it. You’re still doing excellent work.

Consistency is more important than volume. The goal isn’t to burn out, but to create a sustainable habit that you enjoy.

Go back to 3 swims and 1 dryland session for the next 30 days, then build up to two. And remember: if you stay consistent, you’ll improve.

2. Hand Paddles

“Coach Alberto, thanks for the effort you put into this newsletter. I’m confused about ‘hand paddles.’ You mention them in your workouts, but there are so many models and sizes out there. What do you recommend?”

Great question, and thank you for the kind words!

For adult lap swimmers, I always recommend starting with classic flat paddles.

No curves, contours, or crazy finger straps. Just flat paddles with one strap across the wrist and middle finger.

As for sizing:

• Your paddle should be about ½ inch to 1 inch bigger than your hand all around.

• Going too large adds unnecessary strain and increases injury risk.

• Too small, and they won’t provide much feedback.

The paddle’s main job is to help you feel the catch and apply THE RIGHT pressure through the stroke. Oversized paddles are more of an advanced tool and a higher risk for shoulder irritation. Flat paddles let you focus on technique without overloading the joints.

Brands I trust: FINIS, TYR, Speedo… they all make solid flat paddles.

3. Drills, drills, drills…

“…I only swim freestyle and I’m a self-taught swimmer. I learned from YouTube and watching swimmers at my pool. After 6 months of suffering, I can now finish your workouts (though not at your suggested pace). What can I do to accelerate my progress? Everyone still seems faster than me…”

Let me start with this: I’m proud of you. Seriously!

Teaching yourself, showing up consistently, and sticking with it for 6 months in a pool full of people is no small feat. You’re doing the hardest part already. Amazing… I wish more people were like you for our sport.

Now, let’s refine your approach:

Drills, drills, drills (don’t hate me…)

Technique makes the biggest difference at this stage. Start every swim with 200–400 meters of focused drills, then add the same amount half workout, and at the end.

This basically ensures you are constantly reminding your brain that there is a correct movement.

I’ve never seen you swimming, but my experience dictates that you will never go wrong with:

• Catch-up drill to work on balance

• Fingertip drag to improve hand position

• One-arm freestyle for body rotation

Drills help rewire your neuromuscular patterns, making good habits automatic (aka. building muscle memory).

Consistency

Here is the broken record again….

Improvement comes from consistency, not sudden breakthroughs. Stay in the water 3–4 times per week, and keep challenging yourself with varied workouts: endurance, speed, and technique.

About comparing ourselves with others….

The fastest way to lose motivation is to compare yourself to others.

Focus on beating your yesterday self, not the guy in the next lane.

Progress in swimming is nonlinear. Some weeks you’ll feel slow, then suddenly something clicks. Stay the course.

4. Supplements…

“Coach, I read that you turned 50 (Happy Birthday!). I’m also 50, but I’m a woman. I swim 4 times a week and go to the gym 3 times, mostly training legs. There’s a flood of supplement marketing for people our age. Do you take any? Should I?”

Thank you for the birthday wishes! That must have been an older article, as I am already 51!!! LOL

You’re doing an incredible job staying active. It’s the best “anti-aging” tool we have (together with nutrition, sleep, and mental health)

Supplements are tricky because this is SO PERSONAL. Here’s how I approach it (translated: You shouldn’t copy it and find what works for you).

Every year I get my blood work done

This is the gold standard. Supplements should fill actual gaps or be preventative with your doctor’s OK. Having said that, some vitamins and minerals can potentially help with personal conditions.

This is what I take

• Vitamin D3 (3000 IU) – Common deficiency for me, helps with bone and immune health. A lot of experts recommend 5000IU, but remember, I am on a pool deck every day. My entire family is deficient in vitamin D for some reason..

• Magnesium Glycinate (400 mg) – Supports muscle recovery, sleep, and nerve function. It helps me to slow down my thoughts and sleep better. I take it like 30min before going to bed.

• Creatine Monohydrate (5g) – No matter what. Helps maintain strength and muscle mass as we age, also it is proven to be a good supplement for mental power and cognition.
  Throughout the years, my doctor’s answer to me taking Creatine was always “meh..”, but now she is fully onboard.

• Whey Protein – Easy way to hit my protein goals. I find it hard with my jobs to stay on top of my daily intake, so I supplement with it.

• B-Complex – Supports energy metabolism, especially if your diet is restricted. It also has Biotin, and I still wish it would make my hair grow back… LOL

• Curcumin – Anti-inflammatory benefits, joint support. It helps with inflammation, especially shoulders. I try to avoid real medication like Advil, etc., and Curcumin seems to help.

• Collagen – May support my connective tissues together with the curcumin, but also hair (sure…), skin, and nails. While it says it has protein, I don’t count it towards my daily intake due to its limited amount of lysine.

• Zinc and Vitamin C – I take these mainly during winter season for immune support

Again, these work for me, but everyone’s needs are different. What’s most important is:

1. Eat a balanced, protein-rich diet

2. Sleep 7–8 hours

3. Stay consistent with your swim and strength routines

4. Supplement where needed, not where marketing tells you to.

You are the owner of your own body, so don’t be lazy and please find what works for you!!!

You’re working hard, staying curious, and pushing forward despite busy lives and tight schedules. That’s what it’s all about!

Got a question? Hit reply or send me a note via the site. Your question could help others, too.

See you next Sunday!
Coach Alberto