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:

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.

Westport Groundhog Meet Announced.

The annual Westport Groundhog Meet Announcement is now posted:  28th Annual Ground Hog Meet2014.  There are some technical difficulties with the links but please use this form to reference the date, time, order of events, etc.  It will be announced when the link to Club Assistant is up and running or when there is an alternative pre race day registration method.  

A Message from the Wilton Wahoos regarding this weekends meet.

A couple of FYIs for the meet this Sunday.
1.Warmup is 8:00 with a 9:00 start. We are at entry capacity (92 swimmers) so if you are entered in the 400 free, please come to the computer table in the pool and “positive check in”. Current timeline puts the session at just around 3 hours. The meet should be over at or around noon.
2. Any team(s) interested in relays, please get me your relay entries asap. I’d like to pre-enter as many as possible and avoid the rush morning of the meet.
3. The pool will be measured pre and post meet. Times will be submitted for consideration for USMS and FINA Top 10.
4. Forecast is for temps in the mid 40s. The bubble is heated, but the air temp may be a little brisk after these past few days of single digit temps. Bring your fleece, warmups parka, etc.
5. The Y has ample parking but the lot closest to the door is reserved for Y members. This does not include members that will be swimming in the meet.
6. The Wilton Y Wahoos are running a Winter Coat drive which will end this Sunday. We will be accepting new and gently used Coats and also hats and gloves. Any donations will be greatly appreciated and will directly impact someone’s life. All donations will go to benefit the Salvation Army and the AIDS project in Greater Danbury. If you have any questions please contact Dana Dolan at Bins are in the lobby of the Y. Thank you for your generosity!


Results from the NEM SCM Champs have been added.

CONN Masters had an excellent showing at the New England Master’s Short Course Meters Championships, which was also the SCM Championships for the Colonies Zone.  5 Swimmers scored 488 points to put CONN Master’s 4th in the Small Team Division (4-9 swimmers).  Ann Louise Onton swam impressively being the Women’s High Point Winner with 183 points.  Peter Berghaus was tied for 17th and Steven Skolnick was tied for 112th out of 245 men.  Jennifer Madonia was tied for 51st and Pam Henry Moss was tied for 89th out of 201 women.  All represented Connecticut very well.  Thank you.

Wilton Wahoos Meet Postponed Until January

The meet will now be held on January 12th, warm up at 8:00 am and meet starting at 9:00 am.  Deck entries will be allowed but must be in by 8:00 am.  Online registration will be allowed at Wilton Wahoos Meet Registration until January 7th.