Jane Kleine West, has coached and swum with the Terrapin Masters since 1990. Jane, a Silver Spring native, is rated top ten in numerous USMS distance freestyle events. She placed first in the 800 freestyle at long-course nationals in 1996 & 1998, and in the 800 and 400 in 1997. She was the first female finisher in 1998, and came in first or second in her age group in 1994, 1995, 1996, and 1997 in the Chesapeake Bay Swim (4.4 miles in open water). Here are some of her thoughts about long-distance training, diet, weights, and future plans.

Q: When did you start swimming?
A: As a kid, I took lessons and swam for fun. I competed in summer league for one summer, when I was 9 years old.

I started swimming again when I was 20. My doctor recommended that I swim to aid in my recovery from a knee injury. I didn't know anything about intervals or sets so I found swimming on my own pretty boring.

I saw an ad for water polo players and tried out. I made the team and liked it a lot. I began swimming with the Terrapin Masters when I was 25. I liked the interval training and the challenge, and decided to start racing.

Q: Did anyone inspire you?
A: Jeff Kostoff, Olympian and assistant varsity coach at UM, inspired me to train for distance and to do the Bay swim in 1994. I came in first in my age group the first time I tried it.

Q: What is your favorite race and race strategy?
A: My favorite race is the 200 free. It is short enough so that it doesn't get boring but long enough to allow for a lot of strategy. I like sprinting. I don't take it out too fast, come home strong and don't focus too much on my start.

Q: Do you have any training advice for long-distance swimmers?
A: When I'm training for something like the Bay swim, I do long easy swims. I think it's important to train your body to do a fairly fast pace (70% - 75%) for a long time. I try to swim at a pace that I can hold for hours. A typical set for this type of training is 20 x 200 or 10 x 300 on the same interval.

Q: Do you have any diet recommendations?
A: I try to stay away from fried foods. I eat lots of protein. Four or more hours before a race, I'll eat normally. Otherwise, I'll eat something easy to digest such as a bagel. An hour before a big race, I might eat a PowerBar.

Q: Do you think playing water polo helped to develop your speed?
A: Water polo requires hard, fast swimming interrupted by lots of rest. It's great interval training. Water polo gives you a good workout without being monotonous. Every minute brings something different. It's also a great team sport.

Q: Do you believe in weight training?
A: I think weight training is important, especially for women. I'm currently doing a program recommended by Jim Wenhold, varsity coach and Aquatics Director at UM. It features progressive resistance with each week getting a little harder, for six weeks. The six-week cycle is repeated followed by a break. I stop lifting six weeks before an important meet. I believe the body needs to recover.

Q: What are your future plans?
A: I have degrees in Graphic Arts and Kinesiology from the University of Maryland. I plan to return to school next Spring to study Physical Education. I also want to play more water polo. I will continue swimming and coaching Masters and occasionally age group teams - whatever I can fit into my schedule.