Summer is here! Hope you're enjoying it and all this beautiful season has to offer. 

Pull-ups are in the top three exercises that I recommend for swimmers. If you get better at pull-ups, you'll see a direct impact on your speed and endurance in the water because the pulling pattern in most strokes is closely related to the pull-up movement. 

 

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If you're an experienced, professional IRONMANŽ competitor, you should spend around 15 to 20 percent of your training time in the water. There, that was easy, wasn't it?

 

Well, yeah, for those guys, maybe. But what about the rest of us? It might not be quite so simple for those of us who have to shoehorn our training in around jobs, families, and annoying household chores. Because the swim leg is so much shorter than the bike and run, it might be tempting to cut way back on the swim training. But there's more to it than simple stopwatch math.

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Each year U.S. Masters Swimming recognizes the extraordinary efforts of our members beyond the water's edge. USMS's success is a result of the amazing contributions of our talented and dedicated volunteers. Help us identify initiative and performance by nominating people you know who fulfill the ideals of the following awards. Deadline for nominations is July 1. Please review the submission instructions for each award and help recognize an amazing volunteer.

• Speedo USMS Coach of the Year
• Dot Donnelly Service Award
• Kerry O'Brien Coaching Award
• Club of the Year Award
• June Krauser Communications Award
• Fitness Award
• Open Water Service Award

Let us know who deserves to be recognized!

Inspired by the positive changes you can make in your local community by teaching adults how to swim? Want to do more? Then  apply today for a $5,000 grant from the Swimming Saves Lives Foundation, USMS's charitable arm, to fund your adult Learn-to-Swim program. Applications can be filed online, and the deadline for applying is July 24. Good luck!

Although swimming is a low-impact workout, it can also provide high-resistance training when you use the right equipment. Incorporating swim fins into your training can help you increase stamina, build leg strength, and improve technique. 

 

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Want to host an  ePostal or open water National Championship long distance event in 2017? The bidding process is open to events that have run successfully for three years in a row before bidding. Hosting a national championship provides lots of national exposure, which can help your event grow substantially. Bidding information is available on the  Long Distance Championship page at usms.org. Selection will be based on the overall suitability of the bid received, and in the case of open water, the committee will also be considering the area in which the event is to be held, safety, and the annual event schedule as a whole. For more information and detailed instructions, check out the Championship Bid Information page. Applications for both  ePostal and open water events can be completed online and are due by July 15. Apply today!

Is there anything sweeter or more an embodiment of what Masters swimming is all about than this photo? With how it's gone viral on social media, the answer would seem to be a resounding "no." Here, 30-year-old Olympian Matt Grevers (Arizona Masters Swim Club) escorts 98-year-old Anne Dunivin (Georgia Masters), the oldest swimmer at this year's Spring National Championship, to her block for one of her races. Though he might be faster than her right now, we're pretty sure Anne can teach Matt a thing or two about swimming for the long term, and we love that both these swimmers and so many others came out for a great meet in San Antonio. #Swimming4Life!

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, usms.org; 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.