Training for a Tri? Need to Cross Train? Try Masters Swim
Life Time Swim - June 26, 2012
Are you a triathlete, runner or cyclist? Chances are you feel confident about the running or cycling. But open-water swimming or swimming in general might make you cringe. If this sounds like you, Life Time has the solution: join the Masters Swim program.
Beth Baumgarten is a Masters Swim Coach at Life Time Fitness Loudoun County in northern Virginia. Coaching since 2009 with a USA Triathlon Level I Coaching Certification, Baumgarten said, “Masters Swim classes help beginner swimmers learn proper technique and help accomplished swimmers refine stroke and improve swimming efficiency.”
For triathletes, Masters Swim workouts are the perfect balance to feel comfortable and safe when swimming your first race leg. She said, “Masters Swim workouts are designed to improve both aerobic and anaerobic capacity, as well as swimming efficiency. Workouts include drills for open water swimming such as sighting, passing and drafting. Instructors help individuals prepare for specific race distances as well.”
Don’t let the name fool you, Baumgarten stressed. Masters Swim is for everyone — whether you’re training for a triathlon or want a good swim workout.
Participating is easy. “A suit and goggles are all you need initially. The instructor will observe and analyze your swimming ability and inefficiencies, and provide drills and explanations to help you become a confident swimmer.” Fins, paddles and kickboards are also used during drills and are commonly available at the pool. These additional tools help swimmers quickly increase efficiency, technique and strength.
Many athletes who are adept at getting miles in on their bike or the road wonder, “How can swimming benefit my workout routine?” Baumgarten has the answers.
For runners, she said that swimming is an excellent cross-training tool because it is a non-impact activity, giving muscles a chance to recover from the repetitive and compressive forces of the running motion. Swimming also promotes greater ankle flexibility, which can improve running form.
For cyclists, swimming is a great alternative sport, providing a chance to work on upper-body strength and endurance. It also adds variety to your workouts by incorporating more leg muscles in a different pattern of movement.
Baumgarten said that one should not be intimidated to try Masters Swim. At Loudoun County, members can take one to seven classes per week and are recommended to participate three to four times per week if trying to improve technique or speed.* Once to twice a week is sufficient for those learning to swim, and the lap pool is available for personal skills practice.
You might wonder what a Masters Swim practice looks like. Baumgarten elaborated, “A typical workout for beginners involves mostly swim drills (technique practice) and kicking with a few ‘sets’ – repeating 25 to 100 meter intervals, depending upon one's ability.”
She said more accomplished swimmers also do technique drills, kicking, and sets that challenge an individual's abilities, including speed intervals, tempo intervals, breathing drills, and timed distance repeats. Distances can total 1500 to 3000 meters in an hour.
So what’s the best advice for someone looking to join Masters Swim at Life Time? “Just come with a desire to learn, improve, ask questions and make friends!”
Talk with your Aquatics Manager or visit your local Activities Desk to learn about Masters Swim at a Life Time destination near you.
Masters Swim Coach Profile: Beth Baumgarten
From Stone Ridge, Va.
Credentials include: USA Triathlon Level 1 Coaching Certification, USMS Coach and ASCA member
Masters Swim meet competitor who specializes in triathlon
Competes both locally and internationally
Ranks in the top 6% nationally in her age group
Has qualified for the USA Triathlon Age Group Nationals, the ITU World Championships and the Ironman World Championship in Kona, Hawaii for 2012
*Masters Swim class avaiability varies by Life Time location.