By Derek Owens
Triathletes are easily spotted at pools worldwide. They're typically wearing swim caps adorned with logos from their recent races (or the one that feels like the biggest flex), at the end of the lane you’ll find a big stack of training tools, and they’ll be sipping on their sports drink of choice from a cycling water bottle. Many are swimming seemingly endless laps, just “swimming the distance” of their target race, or they’re reaching for the lap button on their watch before they even touch the wall to ensure their recorded splits are accurate down to the millisecond.
Getting to the pool and swimming consistently is a great way to see progress when you first begin swimming. However, it’s likely that your pace will eventually plateau while feeling burnt out and bored of swimming alone three times a week without measurable progress. When athletes I coach get to this place, one of the first things I ask is if they’ve had any experience swimming with a Masters team. In this article, we'll delve into the world of Masters swimming, highlight its advantages, discuss the different types of Masters swim sessions, and address common concerns to help triathletes make an informed decision to support their continued improvement in the swim.
What is Masters Swimming?
Understanding the "Masters" Label
While the word “Masters” might sound intimidating, it should not be. The word Masters was first applied to adults who participated in track and field and was later adopted for use in organized adult swimming. In swimming, Masters simply means 18 and older.
While you should generally be able to swim 1200+ yards before jumping into a Masters practice, there is usually no minimum swim pace required to join. US Masters Swimming is about improving your swimming skills regardless of your current proficiency level, and building community in the sport of swimming.
Why should I even consider Masters swimming? I’m a triathlete, not a swimmer?
Real-time Feedback and Instruction: One of the most significant advantages of Masters swimming is having a coach on deck who can provide immediate feedback on your swimming technique, helping you make substantial improvements.
Accountability: Being part of a team can provide some athletes with much-needed motivation to show up to the pool consistently, ensuring continued progress.
Community: Triathlon is often perceived as an individual sport. However, becoming part of a consistent group of fellow swimmers can create a sense of belonging and support that's truly invaluable on your endurance journey.
Pool Access: Masters teams typically have access to a reserved set of lanes during designated swim times (typically the popular early morning, mid-day, and evening blocks), making it easier to fit swimming into your training schedule.
Varying Stimulus: Swimming, like cycling and running, benefits from varied training. Masters swim workouts are structured to include a mix of intensities and strokes, which can significantly enhance your overall swim performance.
Swim Meets/Competition Opportunities: Participating in swim meets organized by US Masters Swimming provides an excellent opportunity to test your skills, challenge yourself, and have fun measuring your progress in a competitive setting.
Finding the right group for your needs
Across the country, Masters swims take on different formats. If your primary reason for joining a team is to improve your swimming, there are some types of coached practices I would recommend pursuing. In my experience swimming with groups all over the US, I’ve found that practices typically fall into three categories
#1 Structured High-touch Coaching Sessions (Highly Beneficial)
These are the most beneficial types of practices for swimmers looking to improve (and are usually the most fun). In these sessions, you can expect:
High Athlete/Coach Interaction: A coach on deck who actively observes and provides real-time feedback on your technique.
Coached Workouts: Interval time, distance, and number of repetitions are scaled depending on the ability level of each lane of swimmers. Coach talks swimmers through each section of the practice, giving an idea of what to focus on.
Accountability: Coaches ensure that swimmers are completing workouts on goal intervals and as intended without modification (unless necessary to accommodate injury).
Varied Stimulus: Diverse training sessions to enhance your overall swim performance.
Supportive Community: Interaction with fellow swimmers and coaches before/after workouts helps build camaraderie and increase motivation.
#2 Written workouts with coach oversight (Acceptable)
While not as hands-on as the high-touch sessions described above, this type of workout still provides an opportunity for technical feedback, but usually feels less like a “swim practice” and more like a few people all doing the same workout together. While not as interactive as structured coaching sessions, these practices still offer valuable training and are a good compromise for those who can't find a team that functions like those mentioned above in their area. At a practice like this, things you’ll generally see are:
Coach Presence: A coach is on deck, but interactions may be less frequent than in more structured coaching sessions. Coaches may provide guidance and answer questions, but otherwise take a more passive approach.
Written Workouts: Workouts are usually just written on a whiteboard or paper, and swimmers follow the workout in their own time or with lane mates.
Occasional Modifications: Swimmers may be given a prescribed interval, but you may notice athletes adjusting/lengthening the interval at times to get more rest and making changes to the session, saying things like “I’m going to use a pull buoy for this set.”
#3 Self-guided with limited or no coach interaction (Avoid)
I’ve frequently seen workouts like this at local fitness clubs that advertise Masters swimming as an included perk for members (though that’s not always the case). Unless you’re really desperate for community and just want people to swim with, these types of practices should be avoided. You’ll be able to identify practices like this through the characteristics below:
Limited Coach Presence: The workout is still written down somewhere, but there may be no coach present at all, or the coach may be in the pool swimming.
Workout Independence: Swimmers are responsible for planning and executing the workouts without specific guidance.
No Real-time Feedback: Very little or no opportunity for correction or feedback on technique.
Minimal Accountability: Swimmers may not have the same level of accountability to complete workouts as intended.
**A few things to consider about any Masters swim practice:**
Practices usually take more time than it would be to do a similar workout on your own. A 60-minute practice will generally be 1800-2500 yds/meters depending on your ability. For a time strapped athlete this is not be the most efficient option for getting in swim volume.
You may notice that depending on the culture of the practice or by the lane you choose to swim in, all swim sessions can unintentionally become a “best average” set. At a certain point, a swimmer may outgrow these high intensity sessions that can be pervasive at certain programs.
For this reason, you should consider how Masters fits into your overarching goals, especially during the race-specific phase of your training.
Knowledgeable swimmers can make decisions about which lane to swim in depending on the set to ensure they aren’t always doing this “max effort for the prescribed distance” type of swim at every practice.
Okay…but
What if I only know how to swim freestyle?
Most Masters coaches won't mind if you do freestyle instead of other strokes during sets that include non-freestyle strokes. In my experience, the coaches who prefer you do the stroke prescribed will also be the ones willing to help you learn. Speaking up about your desire to learn other strokes usually results in 1:1 instruction to help you conquer a new skill!
I don’t need to learn the other strokes. Freestyle is what I plan to swim in the race.
A few things here: (1) developing your feel for the water requires an intimate understanding of how to hold onto and move through it. Interacting with water and learning different stroke patterns can be incredibly helpful in developing that understanding, which, in turn, can improve your freestyle swimming.
(2) There may be situations during a race where using another stroke can be advantageous. For instance, in rough conditions when sighting becomes challenging, a few breaststrokes can help you maintain course without completely losing momentum. Also, flipping onto your back and doing a few quick strokes can offer a few extra breaths or a chance to assess competitors benefiting from your draft.
(3) Engaging fresh muscle groups by swimming other strokes can facilitate active recovery between sets instead of taking extended breaks. Furthermore, ending demanding freestyle sets with a bit of backstroke can be a welcome relief, helping to stretch out your chest and shoulders.
I don’t want to share a lane with anyone.
During Masters swim sessions, everyone is doing the same workout and lane mates are typically of similar ability, which reduces concerns about lane sharing. Sharing a lane also forces swimmers to be more aware of themselves and others in the water. Having that additional feel of your surroundings can help in crowded race situations and general directional awareness.
Communication with fellow swimmers is key to ensuring a smooth experience. If you need extra rest or someone taps your toes to indicate they want to pass, stopping at the wall and continuing when you're ready is a common practice. Also, don’t be shy! Take the opportunity to get to know the people you're sharing the lane with; it can add to the camaraderie.
The workouts aren't “triathlon specific” and aren’t tailored to my race.
Masters swimming addresses three primary limitations for most triathletes concerning the swim: poor technique, infrequent practice, and low swim volume. Many times, joining a Masters team can help with all three aspects.
Technique Improvement: Regardless of the race distance, becoming a better swimmer will make you a better triathlete. Masters swim sessions provide an great environment to focus on refining your technique and get constructive criticism in real-time, which can benefit you regardless of your target race distance.
Frequency and Volume: Two key factors in improving your swim performance are frequency (how often you swim) and volume (the total distance/duration you swim each week). Masters swim teams offer frequent regular practice sessions, helping motivate you to get to the pool one or two extra times per week than you might otherwise.
Race-Specific Training: As you approach your target race (usually around 6-8 weeks before), you can customize your training by substituting one of your group swims with a race-specific workout as prescribed by your coach. This way you can still take time to fine-tune your open water skills and build race-specific fitness.
I already pay for a coach, why pay for Masters on top of that?
It's a valid question. While your triathlon coach is responsible for your overall training plan, they may not always specialize in swimming. Joining a Masters swim team complements your triathlon training by providing specialized instruction, focused swim workouts, and a supportive community dedicated to swimming. Remember, becoming a well-rounded athlete often requires expertise from various sources. Additionally, if your triathlon coach doesn’t live nearby, the opportunity for real-time feedback on swim technique is very limited. While video analysis and instruction is the next best thing, on-deck instruction is irreplaceable.
How do I get started?
Ready to dive into the world of Masters swimming? Here’s how you can get started:
Research Local Teams: Start by heading to the USMS Club Finder page to find out what teams practice in your area.
Reach Out: Check out the website first (though not all teams have the most up to date information). Contact the team or coach to inquire about their programs, schedule, and membership fees. Don't hesitate to ask any questions you may have!
Attend a Session: Arrange to visit the team for a trial session (your first swim is usually free). This will give you a firsthand experience of the environment, practice style, and let you meet fellow swimmers. It's essential to find a Masters team that aligns with your goals and preferences.
Commit and Enjoy: Once you find the right Masters team, commit to regular attendance. Embrace the benefits of structured swim training alongside a supportive community that shares your passion for swimming and fitness.
In conclusion, joining a Masters swim team can be a game-changer for triathletes looking to elevate their swimming skills, build a sense of community, and enhance overall performance. By addressing common concerns, embracing the opportunity to learn and grow, and diving into Masters swimming, you may discover the missing piece in your triathlon journey. So, take that leap, and let the water become your ally on the road to triathlon success.
About Derek Owens
Derek is a seasoned USA Triathlon and US Masters Swimming Certified Coach, and a proud remote member of MEMO. He lives with his family in Boulder, Colorado where he works as a full-time endurance sport coach for athletes of all levels. In his free time Derek enjoys traveling with his family, riding his gravel bike through the Colorado front range, and enjoying an espresso tonic at his favorite local coffee shop.