Member News From
Behind the Blocks

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In This Issue
Optimism and Swimming
Sports Medicine: Sleep
Open Water Training
We've Got Spirit
Taper Time
Calendar Updates
About Us

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Open Water: Winter Workouts for Summer Success

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to our
Go The Distance Swimmers of the Month!

Karen Servas, Tina Alkezweeny, Martin Barnes and Ilse Wolfe

Click here for more information about Go The Distance and other U.S. Masters Swimming fitness events.

Will we see you there?
SC Nationals-Clovis Logo small

U.S. Masters Swimming
Short Course National Championships

May 7-10
Clovis, CA
 Click here for the complete meet info

Don't forget to register for the Athlete Social to be held on
May 9, 2009!

Really Cool Club Website of the Month...

Middlebury Muffintops
Middlebury, VT

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It is time to pull out your calendar... we've got numerous events right around the corner!  From fitness swimmers to highly competitive racers, and everyone in between, U.S. Masters Swimming continues to build it's calendar for you!

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

Optimism and Swimming
by Charlie Dragon

Michael Jordan has only one record in the NBA: he has missed more shots than any other player in basketball history.  So, what made him great despite this record? Optimism. 

Swimming is a great tool for understanding how our thinking changes when we are challenged, be it going to a Master's practice for the first time and feeling out of place, or standing on the blocks at Nationals. We love sports, both as participants and spectators, often because, for an instant, they strip away the noise of life and put us face to face with ourselves. 

Are you an optimist or a pessimist?  Learn about the characteristics of each and how to flip the switch in swim practice, in a meet and in your daily life... read more.
The Greatest Performance Enhancement Supplement: Sleep
by Dr. Jim Miller

Overrated?  Never!  Underachieved?  Almost always!  Sleep is the third component to recovery and performance.  Dr. Jim Miller discusses how much sleep is enough sleep and how to get more... read more
Open Water Training... In the Pool
by Sara McLarty
Many swimmers don't have easy access to open water for training. It could be because of cold winter temperatures, polluted or unsafe conditions, or a lack of open water nearby. Instead of settling for being ill-prepared or endangering yourself trying to swim in unsuitable waters, try some of these training ideas at the pool. Practice these open water swimming drills at your neighborhood pool:

    Flip at the 'T' - do a long swim where you never touch the wall (ex: 1000), flip turn at the 'T' before the wall
    Sight Your Coach - swim coaches usually pace the pool deck...pretend they are the buoy you are looking for
    Water-Polo Drill - swim with you head up for a whole lap (ex: 6x25), build strength in your neck
    Dolphin Dive - practice your dolphin dives in the shallow end of the pool (always lead with your hands to protect your head/neck)
    Hypoxic Breathing - increase the number of strokes you take between breathes to increase your lung capacity (ex: 4x200 with 3/5/7/9 breathing pattern by 50)
    Turn in the Middle - pretend there is a buoy in the middle of the lane and turn 180 degrees around it (ex: 6x25)
    Three Wide - recruit two of your teammates for some side-by-side swimming, alternate who swims in the middle! (ex: 6x25)
    Drafting - start 1 second apart during a long swim set (ex: 4x400), alternate who leads the lane

These fun and challenging drills can be incorporated right into your regular swim practice. Not only will they be a change from your regular exercises, they will also prepare you for the triathlon and open water swimming season (which is right around the corner)! Be creative and make it enjoyable!

We've Got Spirit!

This image only needs two words... Time Warp.

Jeff Norris Time Warp

Jeff Norris
Swim Atlanta Masters

To see yourself, your coaches, or your program featured send us a photo that displays outstanding spirit to

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Taper Time:
Adjusting Your Dryland Training

by Rich Abrahams

We are fast approaching that time of year when many Masters swimmers will be competing in their main focus meets, whether that is state championships, zones or perhaps even short course nationals.  Most experienced competitors know that this time of year means that they get to enter the "taper" phase of training and adjust their workouts to achieve peak performance.  

It is not only very important at this time to adjust what we do in the water, but it is equally as important to adjust what we are doing in our dryland cross-training... read more

Calendar Updates: March/April


Postmark entry deadline for 2009 SC Nationals


All registrations received as of today's date will be included in the mailing of the May/June issue of USMS Swimmer

Received entry date deadline for SC Nationals

On Deck department calendar entries due to USMS Calendar of Events Editor for July/August issue of USMS Swimmer (Lynn Hazlewood;

First call for requests for Delegate-at-Large appointments--due in writing to President (Rob Copeland; and Secretary (Meg Smath;

Deadline for submission of information to be included in the spring issue of Streamlines...from the National Office

Article ideas for September/October issue of USMS Swimmer due to USMS Editor (Bill Volckening;

Deadline for nominations for USMS Officer positions
Open Water: Winter Workouts for Summer Success

About U.S. Masters Swimming

U.S. Masters Swimming, founded in 1971, is a membership-operated national governing body that promotes adult health, fitness and wellness through aquatics.  It does so by partnering with more than 1,000 adult swim clubs across the country that offer swim/fitness programs, promoting information via a bimonthly member magazine and, and sanctioning and promoting pool, open water and virtual competitions.  Nearly 50,000 adults are registered members of U.S. Masters Swimming.

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