Upcoming Meet information from Ally

I am already being contacted regarding doing relays at Harvard at ally98003@aol.com.  It looks like we might be able to get at least 3 relays in the same event at least once this year (our past record was 2 relays).  Keep contacting me with your name, age, gender, the days and times you are planning to be at Harvard and the strokes/distances you feel comfortable or uncomfortable swimming.  The more information I have ahead of time, the more accurate our relays can be.  

I have heard some newer swimmers say that they don’t think they are ready for a big meet like Harvard yet.  While there are a lot of fast swimmers at Harvard, they are not necessarily any faster than our fast swimmers- there are just more of them.  There are also a lot more average speed swimmers and there are more newer and slower swimmers.  I have met swimmers at past Harvard meets for whom it is their first swim meet ever.  Despite the large number of swimmers, the meet is run well.  It is efficient but organized and not rushed.  People are friendly and helpful- just like the meets we have hosted in Connecticut.  I believe that any swimmer of any ability or experience can have an enjoyable experience in Harvard.

I have already heard from some people interested in going to Spring Nationals in Santa Clara, California.  I would like to also put relays together for that meet.  If you are planning on going, please email me at ally98003@aol.com.

Post Groundhog Meet Message from the Chair

Great turnout at the annual Groundhog Meet last Sunday.  Thanks go out to Mike Laux and the rest of the Westport Masters for putting on a very good meet.  Following on the heels of the Wilton short course meters meet in January, we’ve had 2 good opportunities to get up and race.  The New England LMSC SCY Championships are next on the calendar with distance events scheduled for March 15 and the rest of the meet the following weekend.  Ally Sega (ally98003@aol.com) will be coordinating relays for Conn Masters.  Please remember that USMS and FINA rules, relay members must all belong to the same club, but can be members of different workout groups.  Likewise, the rules state that unattached members may not compete on relays.  If you would like to change your club affiliation, please email our registrar Sian Nimkoff (connregistrar@usms.org).  If you haven’t renewed for 2014 yet, you can follow the attached link and renew here.

The YMCA National Swimming and Diving Advisory Committee will host the annual YMCA Masters National Championships April 10th through April 13th in Sarasota, Florida.  This meet is open only to YMCA members, but the rules state that swimmers must be a member of a YMCA the day entries are due (March 14, 2014) through the end date of the meet (April 13, 2014).  Some YMCAs offer short term memberships spanning the required time frame.  If you are not a YMCA member but would liek to swim at this meet, please contact your local YMCA and ask to speak with the Aquatics Director.  Wilton, Westport-Weston, and New Canaan YMCAs have sent teams in the past.  This year, Wilton and Westport are joining forces and it is hoped that as many as 30 swimmers will swim as one team and show the rest of the Masters teams that Connecticut has some swimming game!  Please feel free to email me at wahoomasters@att.net for additional information or you can go to the following website for all the meet information.

USMS and Nationwide Insurance are hosting short course nationals at the George Haines Swim Center in Santa Clara, California May 1-May 4.  Information for that meet can be found here: 2014 Nationwide USMS Spring National Championships.

Lastly, as we look ahead to Long Course, please keep in mind that FINA World Masters Championships will be in our proverbial “backyard” this year.  The swimming events will run from August 3-August 10 in Montreal, Canada.  Information can be found at 2014 FINA World Masters Championship.

Hope to see you on deck soon.

Jeff Sargent

A Message from USMS regarding the One Hour Postal Championships

Due to the extreme weather conditions experience during the month of January throughout the country, and the ensuing pool closures, the USMS Long Distance Committee has extended the date by which all swims must be completed for the 2014 USMS One-Hour Postal National Championships.  The extension will be from January 31 until February 10, 2014.  Entries must still be received by February 10, so swimmers should use the on-line entry system for swims done during this extension to avoid missing the deadline.  For swimmers who complete their One-Hour swim during the extension, their age will be determind as of their age on January 31, 2014.  For everyone else, their age of record will still be that on the day they swam, and results will be compiled accordingly.  This extension shall apply to all swimmers regardless of their LMSC.  You can find event and entry details at: https://www.clubassistant.com/club/meet_information.cfm?c=1308&smid=4912.

New England Masters SCY Champs

The website for New England Master’s SCY Championships is up and running.  They are not accepting registrations yet but the dates are as follows: 1000/1650 Free is on Saturday, March 15, 2014 and the rest of the events will be split between Friday, March 21- Sunday, March 23.  We will be trying to put as many relays together as we can.  I encourage everyone to get involved in the relays-  No one should be thinking that they are not a good enough swimmer because most all relays earn points for the team.  If you are not currently registered as part of the club CONN (regardless of workout group), please email the registrar if you are interested in swimming relays as part of CONN.  If we have enough swimmers for multiple relays, we will be able to organize swimmers into age groups and ability levels, which makes the relays more enjoyable and earns more points.

Groundhog meet results

Westport had 80 people register for the 29th Annual Groundhog Meet this Sunday.  There was a wide range in swimming abilities including David Lessing, who had an impressive 51.09 in the 100 free to several swimmers doing their first meet ever.  Click here for full results.  At the beginning of the meet, Mike Laux announced that it should be the last Groundhog Meet at the current Westport YMCA pool.  Next year for the 30th Annual Groundhog Meet, we will hopefully be admiring Westport’s new 10 lane aquatic center.  A reminder that if you have pictures of the Groundhog Meet, the Wilton Meet, or any CONN Masters Swimmers (they don’t have to be swimming), please send them to the webmaster for inclusion on the website.

A Message from Jeff Sargent

Congratulations to our 2013 Individual All Americans, Galen Rinaldi and Christy Hayes. An athlete earns Individual All American status by swimming at least 1 individual event (pool or open water) that earns a number 1 ranking.

Galen was ranked number 1 in the women’s 45-49 1500 meter free, while Christy was number 1 in the women’s 65-69 50, 100 & 200 breast and the 400 IM.

The Connecticut LMSC also had 17 swimmers qualify for Relay All American status. An athlete earns Relay All American by swimming on at least one relay that earns a number 1 ranking. These include: Dan Goodwin 46, Peter C Holmquist 48, Jeff Sargent 48, Myles G Lynch 46, Tait Michael 49, Sheila M Stolarski 50, Jeremy C Virgil 33, Katherine Grant 20, Alyssa M LaFrenierre 20, Caitlin Cole 19, Morgan Scarth 19, Amelia P Fox 42, Florence M Chretien 39, Lauren Finnegan 27, Andy Reul 50, Gregory O Sargent, and Spencer Scarth 22.

Further infomration on the USMS All Americans program can be found at: www.usms.org/comp/aa

MM 1/20/14

As with any workout program, please consult with a physician before engaging in a new program and listen to your body for any signs of distress. This practice is meant to give you ideas only and should be modified to fit your needs. Neither USMS, CT LMSC, nor the publisher is responsible for any ill effects of this practice, whether used as written or modified.

500 Warm-up

4×100 Fly
100 Choice kick
4×100 Back
100 Choice kick
4×100 Breast
100 Choice kick
4×100 Free
100 Choice kick

400 IM
300 Cool down

Total 3200 yards
If 100’s stroke seem daunting, try replacing with 50’s, maybe trying 8 or 6. If you need more- try doing more 100’s, 200 kicks, or adding some drill/pull/sprint 25’s between the 400 IM and cool down.

“Building the Perfect Prerace Warm-up”

We just had our first meet of the year in Connecticut and questions came up: “What is the point of warm up?”, “How long should my warm up be?” and “What should I do in warm up?”.  Scott Bay sums it up nicely in this article written to USMS coaches.  While this article was written for coaches, there are many swimmers in Connecticut that swim coachless and this may help you think about how you are going to put together your warm-up for meets.  I have added my thoughts or clarifications in parenthesis.

Building the Perfect Prerace Warm-Up: Things to think about in your quest for the Goldilocks warm-up, Scott Bay, December 19/2013
Coaches are often asked what athletes should do for warm-up before they race at a meet.  The best warm-up should challenge and prepare your swimmers not too much, not too little, but just right.  And ultimately, the best warm-up is the one that works.  Sure, that’s a vague answer, but if we were all the same, someone would have come up with “the perfect warm-up” already.  Instead, here are some things to consider when building a prerace warm-up routine for your swimmers.
1. The athlete. There are lots of variable here, such as fitness level, age, health, and any preexisting conditions that affect performance. (I would also add health- in general and day of the meet, and also ability to recover, and how the swimmer swims best: relaxed, pumped, etc.)
2. The event. Naturally, there should be different warm-ups for different events. (Generally, shorter races need longer warms-ups as the swimmer needs to be ready from the start. Longer races can use shorter warm-ups as the swimmer can use the beginning of the race to build into a peak speed and won’t want to have done so much as to be tired before the end of the race.)
3. Fatigue. Is this the first race or the last race? What other factors can influence the energy level of the athlete? (Was the last event 2 hours ago or 15 minutes ago?)
4. Nutrition. When was the last time the athlete ate? What was it? Is the swimmer well hydrated?
5. Physical environment. Think about the air and water temperatures at the racing venue. Water space is also a consideration. If it’s cold or overly crowded, maybe a dryland warm-up is a better idea. (It is is a new pool it is a good idea to practice turns, especially if doing backstroke. Starts are also good to add in your warm up if you haven’t used the starting blocks before.)
6. Psychology. Is your athlete “in the moment” and focused on the race? This can be tricky to man
The following suggestions can also help guide you in building a good warm-up:
1. Have the swimmer complete a long, slow swim thinking about perfect stroke.
2. Incorporate kicking into the warm-up. It is amazing what it does for swim speed when done right.
3. Add in some pace work.
4. Complete some faster-than-race pace short effort swims. (Example could be to do a perfect push off and sprint a few pulls or swim a 25 build finishing in a sprint.)
5. Take the necessary time to focus on every aspect of the race that produces peak performance.
How much you put into each of the items above will vary from athlete to athlete. You might need to change it up a bit from time to time until you get it just right. (As with all aspects of swimming there is no right answer for every swimmer and finding the right answer for you will take time, practice, and patience.)

Meet Results, Registrations, and News

The preliminary results for the meet this weekend:  Wilton Wahoos Results 1-12-14 have been added to the website and to the USMS database.  The registration link for the Ground Hog meet in Westport is now up and running.  Greenwich will again be running a 1650 meet in March which will be a USMS recognized meet.  You can find the registration links for the Ground Hog Meet and the 1650 in Greenwich in Meet Results.

YMCA Nationals, April 10-14,  have also been posted.  Jeff Sargent would like to send one team from Connecticut.  Regardless of what YMCA you belong to or even if you don’t belong to a YMCA, please contact Jeff Sargent if you would like to swim at Y Nationals.  USMS Spring Nationals are to be held in Santa Clara, CA on May 1-4th.  There has already been some interest from CONN Masters.  Please contact Ally Sega if you are planning on going to SCY Nationals so that we can enter relays.  

 

Wilton meet is full- There will no deck entries accepted.

The meet has reach full capacity at 92 swimmers.  They are hoping the meet will not run over 12:00 noon.