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January 2011
In This Issue
Red Zone Training
Speedo One Hour Postal
Swim Through 'The Sanctuary'
Recovery: A Crucial Component
Go The Distance in 2011
Swimming Saves Lives
New England Masters Video
We've Got Spirit!
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Really Cool Website of the Month
You name it, they've got it. Marin Pirates has our website of the month.

       Marin Pirates

To be considered for RCWOM, please make sure that your team's website includes the current USMS logo and Join/Renew membership button. You may submit your team name and web address to the USMS for consideration at
Check it Off!
Checkoff Challenge
It's that time of year again, "check" it out. Make a commitment to swim all 18 pool events in a single year, and check them off on the T-shirt. This years T-shirt theme is from Chesapeake Bay.
Speedo One-Hour Swim
The Speedo One-Hour Postal National Championships is only in the month of January, so get signed up now!
2011 Hour Swim
The objective is to swim as far as possible in one hour, submit your results, and be ranked with everyone in your age group across the country.
Go the Distance
Swimmer of the Month
Christie Ciraulo

Fitness Article
of the Month

Challenge Yourself
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Happy New Year!

Thank you for renewing your USMS Membership-- record numbers of you registered before December 31st. We hope you continue to enjoy all the great benefits of membership, including STREAMLINES.

For those of you who have not yet renewed-- it is easy-- and you will continue to receive STREAMLINES, as well as SWIMMER magazine.

Swimming for Life!
Your Friends at U.S. Masters Swimming
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Red Zone Training
by Kerry O'Brien 

Swim Start

You cannot armchair a football game on Saturday or Sunday without the commentators educating you on the importance of "success in the Red Zones" as a barometer for a team's success on the scoreboard. This is a special part of every game plan, and worked into every day's practice schedule.

If a team is incapable of executing from twenty yards out from the goal line, a winning outcome is highly unlikely.

It doesn't take a huge stretch of the imagination to see how this same philosophy can be incorporated into our game plan for successful racing. Read more...

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Speedo One-Hour Postal National Championship

2011 One Hour PostalSome people do the Speedo One Hour Postal for competition, while others do it for fitness; all who wish to participate are welcome. This event runs from January 1st to January 31st, 2011. The objective is to swim as far as possible in one hour in any pool you choose that is 25 yards or longer. Your event results are to be sent in electronically or by mail so you can compare yourself to other swimmers doing the same event. The recorded distance (total yards swum) that you submit determines the order of finish. If two or more swimmers report the same distance, a tie will be declared.

This year's Speedo One Hour Postal National Championships is hosted by the Tualatin Hills Barracudas. This is a USMS sanctioned event and all participants must be registered for 2011 with USMS (or the equivalent organization for non-U.S. swimmers). Foreign swimmers are not eligible for USMS records or All-American status. A copy of your current 2011 registration card must accompany your entry.

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Swim Through 'The Sanctuary'
by Chuck Douros

Buckner Chase Bruckner Chase, of Ocean City, N.J., is a solo marathon, open water swimmer and ocean ambassador. He's a USMS member, coach and founder of Ocean City Swim Club, a USMS team. Chase is also a registered professional member of the U.S. Lifeguard Association.

Since January 1, 2010, Chase has logged more than 850 miles swimming; mostly in the open ocean, and usually without a wetsuit. In a typical week, he'll swim 20 to 30 miles, often in the Atlantic Ocean off the New Jersey shore. By his own admission, he is just as at-home today in the 56-degree F water of the open ocean as he was as a young boy in warmer waters of the community pool. Read more...

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Recovery: A Crucial Component
for Successful Swimming
by the Professionals at Hammer Nutrition:
Steve Born & Laura Lee LaBelle

Swimmer DrinksTraining causes physical stress and depletion. Recovery is when adaptation to that stress occurs; it involves improvements in muscle tissue rebuilding, glycogen storage, and immune system functioning. After a hard swim practice your body is basically saying, "If there's another workout like this tomorrow, I'd better be prepared."

It's up to you to provide the nutrition your body is crying out for, and when you do give your body what it needs as soon as possible after a swim workout or race, it will respond wonderfully in the following ways: Read more...

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Go The Distance in 2011

2011 GTD logo 100X100Start the New Year off right by signing up for the Nike Go The Distance program. In the past four years, GTD has become the fastest growing USMS program. More than 2,200 members participated in this USMS fitness event in 2010, logging a total of over 425,000 miles. Member participation in GTD has doubled each year the event has been offered.

GTD is a self-directed program intended to encourage Masters swimmers to regularly exercise and track their progress. There is no time limit for the distance milestones, except that they must be achieved in the calendar year 2011. Speed does not count - just the effort to attain whatever goal you set for yourself. As an added incentive, Nike Swim and All American Swim Supply have partnered up to provide awards for certain milestone achievements. Enter Today...
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USMS Swimming Saves Lives Fund

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As the charitable fundraising arm of USMS, the Swimming Saves Lives Fund focuses its resources on the vital lifesaving and lifetime benefits of swimming. In addition to drowning prevention, swimming has a positive impact on health conditions such as obesity, cardiovascular disease and diabetes, which afflict millions of people in the U.S. The Swimming Saves Lives Fund provides grants to training or research programs that support the benefits of swimming; and to clubs and facilities that improve swimming opportunities.

In short, Swimming Saves Lives.

Find out more...

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New England Short Course Meters Championships
December 10-12, 2010, Great Bay Masters and Boston University put on a great New England Short Course Meter Championships meet. Check out the video:

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We've Got Spirit!
Pacific Northwest Aquatics

During their Go The Distance challenge, a group from Pacific Northwest Masters made a goal to swim the distance from Seattle to New York. They started on January 1st, 2010 and celebrated their arrival into New York in entertaining fashion. Photos courtesy of Susan Botts of Monroe, Washington.
PNA Seattle to NY #1
PNA Seattle to NY #2

Dive in at USMS.ORG

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About 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; and by sanctioning and promoting pool, open water and virtual competitions. More than 50,000 adults are registered members of U.S. Masters Swimming.

U.S. Masters Swimming encourages all U.S. Masters Swimming members to subscribe to STREAMLINES, 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 service or sign up for the monthly coaches' newsletter, STREAMLINES for Coaches, and/or STREAMLINES for Volunteers, a quarterly publication

Header photo by Cokie Lepinski.