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Happy Holidays from all of us at U.S. Masters Swimming. 

Swimming for Life,
Your Friends at U.S. Masters Swimming
5 Easy Ways to Improve Your Swimming
Coach Dave Samuelsohn shows how simple changes add up
Dive, streamline, underwater, swimmer, swimming

We hear it a lot in the realm of nutrition, but it's true in other areas as well: Big improvements can happen with the accumulation of little changes. When it comes to making the most of small efficiencies, you might be surprised how much a little focus on small things such as warming up, your entry to the pool, push-offs, breathing, and stretching can amount to big improvement strides in your swimming performance. 


 Continue reading >>>
2015 Member Registration Open!
Sign up before the end of the month for great discounts
membership, join, renew, button
Renew your USMS membership for 2015 prior to January 1 and you'll get valuable discount codes from our sponsors. 
  • Aqua Sphere - 20% off of entire order 
  • blueseventy - 30% off any orders in the swim collection *
  • Colorado Time Systems - $125 off the Backstroke Start Device 
  • FINIS - 25% off of entire order 
  • Malibu C - 20% off of entire order**  
  • P2Life - 25% off of entire order 
  • Speedo - 30% off of entire order*** 
  • TRISWIM - 40% off of all TRISWIM, FOGGIES, TRISLIDE and DERMASPORT products
  • - 15% off USMS merchandise & Sporti branded products ****

* Discount only applies to blueseventy swim collection

** Excludes SwimCare Wellness Shampoo and Conditioner in 8 oz. Tube

***Offer valid through 1/15/2015 11:59pm PST at or by calling 1-888-477-3336.  Customers will receive 30% off your order on Speedo merchandise, except as noted below, by adding the provided code at checkout. Offer excludes select Performance Suits, all LZR Racer suits, FS3 Goggles, Vanquisher Goggles, Speed Socket Goggles, Aqua V Silicone Swim Caps, Hydralign and Hydralign Jr. Center Snorkels, Bullet Head Snorkel, Teamster Backpacks and online gift certificates. This offer not valid on previous purchases and cannot be combined with any other offer. No Cash Value. Void where prohibited by law.

****Discount only applies to USMS and Sporti products. Free shipping on $49 and above.

Stand Tall!
Susan Dawson-Cook with easy ways to improve posture
If your mother told you to sit up straight as a child, consider yourself lucky. Her not-so-subtle reminders may have prevented you from suffering a variety of dysfunctions later in life. Here, we'll look at a few common postural issues and some exercises that can help correct them.

 Continue reading >>>
Emergency Rule Change: Breaststroke
Modification in timing of breaststroke kick effective now

FINA changed the breaststroke kick rule November 29, 2014, at an extraordinary Congress in Doha, Qatar. USA Swimming automatically adopted that rule change November 30, 2014. USMS automatically adopted the breaststroke kick rule change in accordance with USMS 601.4.7B as of December 2, 2014. The amendment to the USMS breaststroke kick rule 101.2.3 is effective immediately.


Following is the text of the amended breaststroke kick rule:


"101.2.3 Kick-After the start and after each turn, at any time prior to the first breaststroke kick, a single butterfly (dolphin) kick is permitted, following which, all movements of the legs shall be simultaneous and in the same horizontal plane without alternating movement.


The feet must be turned outwards during the propulsive part of the kick. Scissors, alternating movements, or downward butterfly (dolphin) kicks are not permitted except as provided herein. Breaking the surface of the water with the feet is allowed unless followed by a downward butterfly (dolphin) kick."


What this rule change means for swimmers and officials:

A visible separation of the hands initiating the arm pull is no longer required before the single butterfly (dolphin) kick that may be taken after the start and after each turn. A single butterfly (dolphin) kick is permitted at any time after the start or after pushing off the wall on each turn and before the first breaststroke kick.


For any questions contact: Kathy Casey, Chair, USMS Rules Committee.


ALTS Certification Classes 
Want to become certified to teach adults to swim?
USMS is unveiling a new educational offering-- Adult Learn-to-Swim Instructor Certification. The program curriculum is based on teaching methods practiced by leading adult learn-to-swim authorities. It incorporates the most innovative and effective training methods and gives certified instructors the tools to teach adults to swim, at a minimum, one length of a 25-yard pool and become safer in the water.


This one-day course, with classroom and in-water instruction, is taught throughout the country by USMS-certified instructor trainers. At the conclusion of the course, successful candidates will receive USMS ALTS instructor certification. Check the ALTS Certification page online for more information and the current class schedule

Pull Buoys: What and Why
Special Advertorial from the Professionals at TYR
TYR Hydrofoil Pul Float

A pull buoy is a compact and easy tool to use while you swim. Placed between the legs, the pull buoy creates an ideal body position by lifting your legs to the surface. From Olympian to novice, pulling is a great way to increase endurance, improve technique, and add some variation to your swim workout.


Continue reading >>>
Major Changes to Open Water Rules
Summary of open water changes from Convention

Water Conditions for Open Water Events: Temperature and water quality guidelines are now in place for swimmer safety in open water swim events. (Article 302.2.2)

Drafting in Open Water Swim Events: In any swim in which individual escorts are required and motorized escorts are allowed, drafting of any kind is prohibited. (Articles 303.3.5 and 303.3.6)

Swimwear in Open Water Events: Body coverage of the swimsuit has been extended to more closely match FINA rules; see Article 303.7 for a complete description. Neoprene caps are not permitted when the water temperature exceeds 78 degrees Fahrenheit. Navigation devices and audio players are not permitted. (Article 303.7)

Independent Safety Monitors: An independent safety monitor is required at all USMS open water swims. (Article 308.3)


Year-End Giving: Swimming Saves Lives
Donate to the Swimming Saves Lives Foundation in 2015
Swimming Saves Lives Foundation

Since its founding in 2012, U.S. Masters Swimming's charitable arm, the Swimming Saves Lives Foundation, has awarded more than $65,000 in grants to programs that will provide opportunities for thousands of adults to learn to swim. Grant recipients in 2014 included:

You can give the gift of swimming. Please consider a year-end donation to the Swimming Saves Lives Foundation. Access more information or to make a contribution online today. 


This Aquatic Life
VMST ladies clean up in the records department
VMST 280+ relay team record holders
Over the past 17 months, six members of the Virginia Masters Swimming Team--Shirley Loftus-Charley, 63, of Afton; Marcia Barry, 66, of Roanoke; Terry Sue Gault, 64, of Richmond; Beth Shreiner, 73, of Annandale; Laura Walker, 77, of Virginia Beach; and Johnnie Detrick, 79, of Midlothian--have broken a string of 10 national and 4 world LCM and SCM records in the women's 280+ age group. Above, Walker, Detrick, Barry, and Loftus-Charley smile for the camera after a recent swimming success. 

All of these women have been ranked in the Top 10 USMS rankings multiple times, several with first place rankings. Of the relay records, Marcia Barry says, "It was a great combination of women swimmers who had a large crowd of Virginia Masters swimmers to cheer them on at various meets." Congratulations to these fabulous Virginia swimmers!


Seen on our Facebook Page
Recently, we posted an article about USMS member Kathleen Wilson's foray into teaching adults to swim. The accomplished marathon swimmer is bringing her joy in the water to Charlston, S.C., adults who can't swim. Of the article, Danielle Campbell wrote: "I love helping adults overcome their fear and seeing them become confident and comfortable in the water!" We also applaud the initiative and can't wait see who else picks up the adult learn-to-swim mantle and begins spreading the aquatic joy.

About U.S. Masters Swimming
U.S. Masters Swimming, founded in 1970, is a membership-operated national governing body that promotes health, wellness, fitness, and competition for adults through swimming. It does so by partnering with more than 1,500 adult swim programs across the country; promoting information via the bimonthly member magazine, SWIMMER, monthly e-newsletters, STREAMLINES, and website,; and by sanctioning and promoting pool, open water, and virtual events and competitions. Nearly 60,000 adults are registered members of U.S. Masters Swimming.
U.S. Masters Swimming encourages all USMS members to subscribe to STREAMLINES, a monthly publication. However, if you'd rather not receive this update, please do not click the "SafeUnsubscribe" link, as that will remove you from all other USMS National Office mailings. Rather, click on the "Update Profile/Email Address" link to manage your subscriptions to U.S. Masters Swimming electronic communications.
1-Hour ePostal
Annual classic coming soon!

Are you ready to test your mettle for an hour? Better get training, because the 2015 Speedo USMS 1-Hour ePostal National Championship is almost here! 


Whether you're completing the 1-Hour ePostal for competition, fun, or fitness, all who wish to participate are welcome. The event runs from January 1 to January 31, 2015, and the objective is to swim as far as possible in 1 hour, in any pool 25 yards or longer. Record your splits, submit your results, and see how you stack up against other swimmers around the country. 


Hosted this year by the Chicago Smelts, the 1-Hour swim is a USMS-sanctioned event. All participants must be registered for 2015 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 2015 registration card must accompany your entry. More info is available online now, so when the New Year arrives, it's time to get cracking!


More than 5.5 million miles logged by USMS members
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