That's a common dilemma. However, there is no reason a master swimmer with a busy schedule can't have a competitive training regimen. It requires some creativity and a change in attitude. Although we tend to think that training only occurs in the pool, that's just not the case. I've outlined a training program for master swimmers that recognizes that they have limited time. This program has three parts:
- In-pool training
- Out-of-pool training
- Nutrition
In-Pool Training
Your in-pool training should have two components: technique development and aerobic conditioning.
Technique Development
Probably one of the most overlooked things in a master's training program is technique development. It becomes particularly important as a swimmer gets older because we lose flexibility and technique from earlier years. In addition, some master swimmers may never have had good technique. You can sometimes win with brute strength and aerobic training when you're younger, but as you get older it becomes critical that you swim as efficiently as possible.
At least a third of your time in the pool should be devoted to technique rehearsal and development. Ideally, it's best to have a coach who knows what he or she is doing and can evaluate your technique. I recognize that it is difficult for a lot of master swimmers, but I can think of a whole bag of tricks you can use. For example, you have to get hold of the more contemporary stroke technique books. Most of these books have illustrations in them; you can stand in front of a mirror and simulate stroke patterns, at least for the upper body.
You can probably get a little creative and do the kick, too. Some of the books I would recommend are Competitive Swimming Manual for Coaches and Swimmers, by James E. Counsilman, and Swimming Dynamics, by Cecil M. Colwin. Another way to teach yourself proper technique is to go to a high-level swim meet and observe carefully how the competitors are swimming.
Aerobic Training
As least two thirds of every in-pool training session should be spent improving cardiovascular fitness. This means you have to do aerobic training and that means longer swims and longer intervals with small amounts of rest. For example:
1. 10 x 100's with 5 seconds rest 2. 1,000-yard swim.
You will get the same training from either workout. I think boredom comes into play eventually. Therefore, the 1,000-yard swim may not be the best choice. Monotony is a key issue; we do best when we are challenged, which is why a competitive masters program is ideal. However, there are ways that you can motivate yourself. For example, maximize the amount of yardage you can do in an hour. A training session might consist of 20 minutes devoted to technique and warm-up and 40 minutes to challenging yourself to do 3,000 yards one week and 10% more (or 3,300 yards) in week two.
I also think it's a good practice to keep a logbook. By keeping a logbook, you'll be surprised at your improvement over time. This can be an ideal motivational tool.
Out-of-Pool Training
I have found that out-of-pool, or dry land training can make a major difference in one's swimming program. I break it into two parts, stretching and calisthenics. You should devote at least 15 minutes to each.
Stretching
You must commit to stretching and flexibility exercise. Flexibility is something you start to lose in your twenties and every master swimmer knows if you don't work on flexibility, you will lose it. You may not return to the level you were at when you were a teenager, but a regular regimen will make a difference. It will not only help you swim faster but will also help to prevent injuries. I have a running joke with Tom Dolan, whom I've trained since he was 13. He complains that he spends more time now stretching than he does in the pool, and he's a ripe old man of 25. When you wake up in the morning you should commit some time to stretching and try to do it before you go to bed. Some excellent stretching and flexibility exercises can be found in the books I mentioned above.
Calisthenics
For maximum time efficiency, what you can do is do a calisthenics routine when you get up in the morning or when you go to bed at night. Here are the key areas to work on and suggested exercises for them: 1. Exercises for abdominal muscles (sit-ups, V-ups, crunches). 2. Exercises for legs (squats, box jumps, squat jumps). 3. Exercises for upper body strength (push-ups, medicine ball exercises, toe touches, jumping jacks).
You should try and do these exercises in a progressive manner. If you do 10 push-ups in week one, try to do 12 in week two. Do calisthenics every other day, and each time focus on a different muscle group. One day one do lower body; the next day do upper body; and on the third day, do abdominals.
Nutrition
This is probably one of the most neglected areas of training. Research coming out of top physiology labs has clearly shown there is a relationship between good nutrition and superior athletic performance. We're also discovering that the time right after a hard workout is the most important time to replenish the energy stores of our muscles.
When you finish a workout, you should consume a sports drink that contains high-glycemic sugars such as glucose, antioxidants, and protein to help restore energy levels and repair muscle protein that is damaged or depleted as a result of exercise.
Good nutrition doesn't end with a drink you take after a hard workout. I am a firm believer that everything you eat either helps or hurts your performance.
Whole grain, nuts, fruits and vegetables are important components of the diet. Today most athletes look for a balance between carbohydrate and protein. I tell all of the swimmers I train to stay away from simple sugars, which retard the recovery process and hinder balanced energy usage.
Summary
Age group records are being broken by competitive master swimmers today. These times are clear evidence that our bodies and muscles have the capacity to go faster as we get older, but it also means that we have to train smarter. Implementing the total program I've described should result in a significant improvement in your times.
