Top Ten Questions Asked by Masters Swimmers

Having worked with Masters swimmers all over the world, I am always being asked questions about training, diet and technique. Here are ten of the most common questions asked by Masters swimmers.

1. How much training do I need to do?

A great question. The answer is…as much as you want to!

As a Masters swimmer you have many demands on your time – work, family and friends to name but three. Training load is very much dependent on the demands on your time and importantly your swimming goals.

It’s all about priorities.

If you have significant business commitments and this is your top priority but you also want to swim for fitness and health then training two-three times per week is fine.

If your aim is to break the Masters 100 freestyle record in your State, then the priority to your training and fitness is higher so four-five times per week might be appropriate.

Sit down before you start your swimming training program and list the top ten priorities in your life. Then based on where swimming is on your list determine how much of a priority your training needs to be.

2. How do I improve my technique?

Find a good coach. There are two basic ways to improve – the hard way and the easy way.

The hard way is to keep training and training and training and sooner or later you will improve because you are fitter, leaner and stronger. But you will also risk injury and “forcing” improvement by simply increasing training volume will lead to a dead end as ultimately your speed will be limited by your technique.

The easy way is to find a good coach and spend time every workout improving your technique. In the long term this is the path to speed and success.

3. What sort of training do I need to do?

For most Masters swimmers training should consist of four basic training types:

• Speed development: Short, explosive efforts over 10-15 metres with good technique.
• Endurance development: Long, slow, rhythmic, relaxed swimming over long distances at low intensity
• Technique development: Skills, drills and technique work Race specific work, doing repeats at your target race pace over ¼ and ½ race instances.

Yes I know about “anaerobic threshold” and “VO2 max” and “lactate tolerance” and all that stuff but for most Masters swimmers they are just not relevant. Keep it simple.

Develop great technique. Get fit. Get faster. Learn how to apply it specifically to your target race. That’s about it.

4. I only have one hour to train, two times each week what should I be doing?

If you only have one hour to train two times each week focus on the big three:

Speed, Endurance, Technique and Skills

5. Do I need any special foods or supplements?

No. Unless you have a food deficiency or under lying illness or disease special diets, miracle supplements and dynamic sports foods only make your urine more expensive and colorful!

6. What do I need to start swimming?

The will and commitment to stick to it! Swim suits help, a good pair of goggles, and a silicon cap is useful. But the most important thing is to just get to the pool and start swimming. Your desire to start swimming and get better at it is the most important piece of swimming equipment you can buy.

7. Do I need to join a Master’s team?

You don’t need to – especially if you are self motivated and enjoy training by yourself. The reality is that some Masters swimmers train by themselves because they enjoy the peace and quiet of training alone, they enjoy their “own time and own space” (busy moms particularly!!!).

However, other people love the positive environment of working out with others and the camaraderie, support and friendship that exists in most Masters swim teams.

Give it a try. Go to a Masters training session. If you don’t like it, try another team. If you still don’t like it, maybe it’s not for you. Or maybe form your own Masters group and encourage people who share your philosophy to join.

8. I haven’t done any athletic training since College. Do I need to see my doctor before starting a swimming program?

That’s a great idea; particularly if you are over 40, over weight and have a history of illness or significant injury.

9. What equipment do I need?

A basic swim bag would contain:

• Swim suit: Good quality, comfortable and made to last.
• Goggles: Not the most expensive or the ones worn by the world record holder – the most comfortable for you.
• Silicon Cap: They last longer and are easier to clean
• Fins: (not too big – this is swimming not snorkeling)
• A Pull Buoy
• Two Large Towels: You can never have enough towels.
• A Large Water Bottle: To drink during and after training
• Two Pieces of Fruit: To eat immediately after training to help your body recover.

The great thing about being a Masters “Mom” or “Dad” is that the kids always know what to buy you for birthdays, Christmas, Mothers’ Day etc…Swim Gear!!!

10. How do I fit in swimming with my work, family and other commitments?

It’s tough, but if it’s important you will find time.
Start by planning your week.

Write in the things you have to do, e.g. work.

Then write in the things you want to do, e.g. swimming, family time.

Then, make a commitment to yourself to ensure the things you want to do are as important in your plan as the things you have to do.

Wayne Goldsmith