WORKOUT 112911

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT IS RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

WSC 112911 (if you do the high yardage number this is 5700 or 4250 if you do the lesser yardage)
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250 warm up

This is a stroke set…do not think the interval is easy until you do the set.
10 x 200/150 on 3:00 (1 is 200 free, 2 is 175 free+25 stroke, 2 is 150 free+ 50 stroke, 4 is 125 free + 75 stroke, 5 is 100 free+100 stroke; 6 is 100 stroke +100 free, 7 is 125 stroke+ 75 free, 8 is 150 stroke +50 free, 9 is 175 stroke +25 free, 10 is 200 stroke)
If you are doing 150’s follow a similar pattern.

10 x 150/125 or 100 on 2:15 this set is 50 pull, 50 kick ,50 drill on each one.
Break it up accordingly if doing a lesser distance.

10 x 100/75 or 50 on 1:30… 3 stroke, 3 IM, 4 free…or mix it up

10 x 50 on: 45…free descend 1-3, 4-6, 7-10

10 x 25 on: 30 fast/ easy

250 cool down

Two CT women nominated for 2011 World Open Water Swimmer of the Year.

Elizabeth Fry and Marcy MacDonald both are nominated for this prestigious award. Please visit www.openwaterswimming.com for more information about both and to cast your vote

Westport resident and record-shattering open water swimmer Elizabeth Fry and Marcy MacDonald (USA) – Freestyling Foot Doctor  have been nominated for the 2011 World Open Water Swimming Woman of the Year.

The nomination recognizes Fry, 52, for “her dynamic spirit in helping others realize their open water dreams while she realizes her own potential in some of the most difficult swims in the world,” according to the sponsor of the World Open Water Swimming Association (WOWSA) awards, Open Water Source. In particular, the nomination recognizes Fry for the two “double crossings” she swam in 2011.

Last June, she set the double crossing record and became the only person to complete the unprecedented 35-mile Ederle Swim, swimming from Manhattan Island to New Jersey, and back. Her time of 11 hours, 5 minutes set the standard for both men and women, young and old. She then became the oldest person to complete the 42-mile double crossing of the English Channel in 24 hours, 39 minutes, with her return journey faster than the outgoing swim from England to France. This was her third attempt to complete the two-way crossing of the iconic Channel, having previously accomplished five successful one-way crossings. She wrapped up her 2011 season with a 13 hour, 25 minute, 25-mile crossing from Vermont, U.S.A. to Québec, Canada.

In addition, Fry has served as the long-standing director of the 25K Swim Across the Sound, one of the nation’s largest open water swimming events, which has raised millions of dollars for the St. Vincent’s Medical Center Foundation.

Fry trains with the Westport Swim Club, a Connecticut Masters team, which is coached by Staples Girls Swim coach Michael Laux. She began her swimming career in Long Beach, New York and attended Camp Akomak, a swim camp in Canada. As a teen in Westport, she swam for the Westport Weston Family Y Water Rats and Staples High School swim teams. Fry attended college at the University of Connecticut, where she was awarded the John Squires Award for the most improved swimmer as a freshman while earning a degree in Chemistry, and earned graduate degrees at Fordham University.

About the WOWSA Award

According to Open Water Source, the WOWSA award is meant to honor not necessarily the best athlete, but the individual who best embodies the spirit of open water swimming; possesses the sense of adventure, tenacity and perseverance for which open water swimmers are known; and has most positively influenced the world of open water swimming in 2011. This year’s award nominees include twelve women from nine countries. Awards also are given for Man of the Year and Performance of the Year.

Voting takes place online at Open Water Swimming from November 1 to December 31. The winner will be announced and honored on January 1 at the Global Open Water Swimming Conference.

RELAYS PLACE TOP 10

The Connmaster 400 Meter Long Course Zone relays placed 2 and 3 in National Competition this year. The 400 Medley of Galen Rinaldi, Mike Laux, Charlene Puska and Bill Geoghagen placed 2nd with a time of 5:40.49 ( which broke the zone record by 5 seconds), and the 400 Free Relay of Andy Reul , Michael A Laux, Charlene S Puska and Galen D Rinaldi placed 3rd with a time of 4:44.30 ( a time which broke the existing zone record by 30 seconds).
Way to go relays…
Last Sunday, we had a short course meter relay meet at the Wilton Y, at which a number of records were broken. We will post the results soon.
Get involved. Swim a relay.

EAST LYME MEET

ENTER TODAY FOR THE EAST LYME MEET NEXT SUNDAY at

http://www.ctlmsc.org/2011/10/28/correction-in-john-merrill-memorial-meet-info/

ENTER NOW

MASTERS: The Wilton meet is this Sunday. Enter NOW at
http://www.ctlmsc.org/wp-content/uploads/2011/10/2011WiltonSCMmeetEntry.pdf
We need you for the RELAYS!!!

11/1/11

WSC 110111
WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS. IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!
300 SWIM
4 x 200 – each 200 = 50 drill, 50 pull, 50 kick, 50 swim (free, back, breat, fly)
8 x 25 IM drill
8 x 25 IM pull
8 x 25 IM swim/kick
8 x 25 IM swim
10 x 75 or 100 on 1:30 descend 1-3, 4-6, 7-10 try to hit 200 pace on the fast one in each set
8 x 50 kick on :60
3 x 100 IM on 2:00
8 x 25 perfect stroke
200 cool down

10/28/2011

WARNING: ALL WORKOUTS ARE DESIGNED FOR HEALTHY INDIVIDUALS WITH NO MEDICAL PROBLEMS.  IF IN DOUBT, CHECK WITH YOUR MEDICAL CARE PROVIDER. NEITHER USMS, NOR  CT LMSC NOR THE PUBLISHER OF THIS WORKOUT ARE RESPONSIBLE FOR ANY INJURIES SUFFERED AS A RESULT. USE AT YOUR OWN RISK!!!

Warm up:     250 S, K, P

 

Pre Set:         Lane 4            7×100            1:15

Lane 3            6×100            1:30

Lane 2            5×100            1:40

Lane 1            4×100            1:50

EZ 100 Swim

 

Round 1  

5×150 on 3:00

  • Breath control: 1×4
  • Middle 100 fast ~ 90% effort

4×100 kick

  • 50 All-out / 50 recovery

EZ 100 swim

 

Round 2  

5×100            on 2:00

  • No breath off the turn
  • 95% effort

4×75 kick

  • 25 All-out / 50 recovery

EZ 100 swim

 

Round 3  

5×50   0n 1:30

  • No breath into or out of your turns
  • FAST ~ 99% effort

4×50 kick

  • 25 All-out / 25 recovery

EZ 100 swim

 

Round 4  

4×25   On 1:00

  • 1 breath max
  • 99.5% effort

 

 

300 warm down

CT reduces 2012 registration fee from $44 to $40…Register NOW for rewards

Masters Swimming Renewal

Hello Connmasters

Thank you for being a 2011 member of Connecticut Masters Swimming and U.S. Masters Swimming. USMS appreciates your membership and again this year is offering more value if you renew promptly. Renew before December 31, 2011 and you will receive discount codes, totaling more than $30.00 in savings, from nine USMS sponsors.

blueseventy – 20% off purchase
Finis – 20% off purchase
TYR – 20% off purchase
SBR/TRISWIM – 30% off purchase
SwimOutlet.com – 10% off Sporti and USMS logo items
Hammer Nutrition – $5 off total purchase (additional sale prices Nov 14 – Dec 16)
Speedo – 20% off selected items
Aqua Sphere – 20% off purchase
Active.com – 40% off of Active.com Advantage annual membership

Please renew your membership online. Your gift codes will then be emailed separately to you in a welcome letter. You will have until January 15, 2012 to use any or all of your discount codes.

The one-year membership fee for 2012 is $40.00. This includes $31.00 for the USMS portion of the fee, plus $9.00 for the Connecticut LMSC fee. Last year USMS was $29 and CT was $15 for a total of $44. This year USMS went up by $2.00, but CT reduced its fee to $9.00 for a total of $40, a of the total fee by $4 from last year.

When you register for 2012, you will be given the option to print your own USMS membership card. You can save postage by not requesting that a hardcopy be mailed to you when you register. You’ll also receive a link, via email, where you may reprint your membership card at any time.

The link above on memebership will take you to a page on ClubAssistant.com, the service provider for USMS’s online registration. Click the link to renew your registration. You will be asked to verify your identity by entering your date of birth. You will then be able to update any address information, and pay for your registration by entering your credit card information on page 2, or go to

https://www.ClubAssistant.com/club/

If you are unable to renew online, contact your Connecticut Registrar, Sian Nimkoff, at CTRegistrar@usms.org for a paper form.

Renew now and enjoy your savings!

workout 10/25/2011

Workout WSC # 10252011

4×200 50 drill/50 pull/ 50 kick/ 50 swim..(1.free..2.back..3.breast..4.fly)
8×25 drill (on :30)
8 x 25 swim (on :30)
400/500  pull
25-50-75-75-50-25 kick
200 IM drill
5/6 x 75 pull ( 6 on :60 or 5 on 1:15)
6 x 25 breath control
3 x two turn 50 breath control
4 x100 on 1:30
4 x 50 on :60
4 x 25 on :30
Cool down (200)

USMS News for Coaches

Streamlines For Coaches Header Copyright

October 2011

Dear Michael,

This month’s SLC contains some unique opportunities for coaches. Also–please make sure your USMS club is registered by October 31.

Swimming for Life!
Your Friends at U.S. Masters Swimming

Follow us:
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Quick Links for Coaches
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Club and Coach Services
Help Button

Questions? Need help getting your club up and running?

Northwest – Lisa Dahl
AZ, NM, South Central & Dixie – Susan Ingraham
Midwest & East – Mel Goldstein

Free marketing materials are available for USMS programs. Caps, stickers, brochures, etc. You pay shipping.

Small club? Just starting out? Don’t have an advertising budget? We have created free templates that you can use to promote your program, your swim meets and your open water events.

What Makes a Great Coach
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by
Lisa Wolf

Are You A Great Coach?
Lisa Wolf

What is it that makes coaches great? Is it their workouts, their motivational skills, their knowledge of swimming? It’s an interesting question and if you posed it to 10 people, I bet you would get 10 different answers.

Over time, as a swimmer and as a coach, I’ve learned many things, but a few basic tenets of good coaching keep popping up over and over again. To me, coaching is “the journey that never ends” and I wanted to share some of the ideas I’ve tucked away in my coaching toolbox. Read more…
USMS Club and Coach Services Director Job Opening
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USMS to Hire a Club and Coach Services Director
USMS Logo 100X100 The Club and Coach Services Director position is the business unit leader for USMS Club and Coach Services. This position is full time and located in the USMS national office in Sarasota, Fla. The overall responsibilities of this position will be to provide leadership to the USMS Club and Coach Services division by collaborating with the executive director, other USMS business unit leaders, and the USMS Coaches Committee to develop short-term and long-term strategies that align with the U.S. Masters Swimming business plan. Candidates may confidentially submit their applications online.
Tips for the Open Water Swimmers in Your Program
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by
Mallory
Mead

Fall and Winter Open Water Training
Mallory Mead As the 2011 open water season wraps up, it is time to set sights to the 2012 season. Even though most of our swimmers will be confined to pool training for the months that lay ahead, it’s never too early to start preparing them for the 2012 season. Here are some tips for making all and winter really count for your open water swimmers Read more…
30-Day Trial Period Available
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Maintaining USMS Insurance Coverage
Coach Services For those new swimmers who want to participate in your workouts but do not want to wait until November 1 to register for 2012 or pay for an “end of year” USMS membership, they can use the 30-Day Tryout!

Unregistered swimmers may try out USMS with a club or workout group. The tryout period must not exceed 30 consecutive days in any 12-month period, during which time the swimmer may participate in swim practices only.

To maintain USMS insurance coverage (which covers registered members only, but not the swimmer who is trying out), each tryout swimmer must fill out the standard membership application form. The coach or contact person should make sure that the liability release is properly signed, write “30-Day Tryout” in the margin, and retain the form for the 30-day period. When the swimmer elects to join USMS, it is then a simple matter to cross out the annotation, attach the check, and forward the application
to the local registrar.
Share Your Knowledge Through Online Coaching
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Apply to be an Online Coach
Coach on Deck The USMS Online Coaching Program provides regular themed practices from qualified coaches to interested members through the USMS website. Applications for the 2012 program are now being accepted. This year the highly successful program has been expanded to now include seven different themes: High Volume, High Intensity, Strokes & IM, Fitness & Beginners, Expectant and New Mothers, Open Water and Triathlon.

Coaches who wish to participate in this program, which includes a stipend, may download an application in PDF format. The application deadline is November 15, 2011.
Is Your Club Registered?
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Make Sure Your Club is Registered by November 1
Register The club renewal process is underway. All clubs that were registered in 2011 have been sent an email containing a customized renewal link. The link allows the club to renew online with a Visa or MasterCard.

The goal is to have all clubs renewed by October 31. Members can begin registering for 2012 the following day, November 1. If a club has not renewed its membership for 2012, members will not be able to join that club during the registration process.

The LMSC registrars should be creating their paper registration forms and setting their LMSC fees in the registration software. The registration form template can be found in the USMS Guide to Operations registration section.

The National Office will begin sending renewal reminders to all 2011 members on November 1, per the membership retention plan schedule. The registrars are encouraged to send additional communications to their members as they see fit.

Once again, USMS will be offering sponsor discounts to all members who register for 2012 by December 31. Eight sponsors will be participating this year. Members will receive coupon codes in their registration receipts.
FINA World Masters Championships
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Extended Deadline for Assistant Coaches
FINA Logo Would you like to be an assistant coach at the 14th FINA World Masters Championships in Riccione, Italy? This is your chance! We have extended the deadline for assistant coaches until October 31st. We will accept applications and select three coaches to work with Frank Marcinkowski in Riccione. If you are interested, please download and fill out a PDF application or Word application.

Full Time Masters Coach Job Opening
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Asphalt Green Seeking Full Time Coach
Asphalt Green Masters Swimmers 2010 USMS Club of the Year Asphalt Green is seeking a full time Masters Coach for their over 300 member team in New York City. The ideal candidate will be a creative coach that can design workouts with competitive goals in mind. More information on this job opening can be found on the USMS Forums.
What Rule is THAT?!
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with
Kathy Casey
Featured Rule Article Subheading
Cathy Kasey

The Coach Asks: I was told at a short course meters meet that we couldn’t have counters for the 400 freestyle. Is that true?

Answer: No. A swimmer may appoint a counter for events of 16 lengths or more except for the individual medley (USMS 102.10.6A). It is a violation of USMS rules to deny a swimmer a counter for events of 16 lengths or more except for the IM. However, even though USMS allows counters for the 400 freestyle, note that there is no warning signal for the 400 freestyle, because a starter or designee shall sound a warning signal in events 500 yards or longer (USMS 103.8.7).

For any questions about rules contact Kathy Casey, USMS Rules Chair

Masters Coaching Opportunities
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Looking for a Coach? Looking for a Team?
USMS maintains a discussion forum on usms.org to match up coaches and teams. The Coaching Forum has several current threads posted; check back for frequently for updates. And remember, if you are hired in a position or you hire a coach, please update your posting to save time for others who follow you to this helpful forum.

Please Support USMS Partners!
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TYR TriSwim Swimoutlet.com
SPEEDO NEW 5_11 Nike New 5_27Mythra
Kiefer Swim Shop Kastaway Swimwear Hammer Nutrition

2010 Finis Logo Black Endless Pools

Colorado Time Systems blueseventy Aquasphere

Agon Swim All American Swim Supply Active Network

Affinity Partners
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Liberty Mutual ISHOF

Exercise medicine Chammyz

Bank of America

Media Partners
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Bearcat Masters Swimming World

About Us
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About U.S. Masters Swimming
U.S. Masters Swimming U.S. Masters Swimming, founded in 1970, is a membership-operated national governing body that promotes adult health, fitness, wellness and competition through aquatics. It does so by partnering with more than 1,000 adult swim programs across the country; promoting information via the bi-monthly member magazine, SWIMMER, monthly e-newsletter, STREAMLINES, and usms.org; and by sanctioning and promoting pool, open water and virtual competitions. More than 50,000 adults are registered members of U.S. Masters Swimming.

About STREAMLINES for Coaches
Coaching Photo U.S. Masters Swimming encourages all U.S. Masters Swimming coaches to subscribe to STREAMLINES for Coaches. However if you would rather not receive this update, please do not click the unsubscribe button, as that will remove you from all other U.S. Masters Swimming National Office mailings. Rather, please click on the “Update Profile/Email Address” link at the bottom of this email. Here you can select to discontinue your STREAMLINES for Coaches service or sign up for the monthly members’ newsletter, STREAMLINES, and/or STREAMLINES for Volunteers, a quarterly publication.

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