The Chlorine
Chronicles
Gulf Masters
Swimming
October 2015
RELAY SWIMMERS AT USMS SUMMER NATIONALS (FROM THE USMS FACEBOOK PAGE) IN THIS ISSUE Results of the Name the Newsletter Contest
We had many excellent suggestions for the Name the Newsletter Contest and it was tough narrowing it down to just one. The winning submission, The Chlorine Chronicles, came from Jessy Abi-­‐Saab of the Woodlands Masters Swim Team. Thanks to all members who entered the contest. Results of the 400 Kick for Time Challenge
Seven swimmers entered our most recent postal challenge, a 400 kick for time. Here are the results. Congratulations to all of our participants. 400 Kick (no fins) Doug Allen (COOG) 7:19 Karlene Denby (COOG) 7:51 Kris Wingenroth (TFY) 8:28 Jan Rush (MACA) 8:44 Bruce Rollins (WMST) 8:45 Robin Tompkins (SWYM) 8:46 Jimmy Durham (SWYM) 10:01 Keith Nichols (SWYM) 11:01 400 kick (with fins) Bruce Rollins (WMST) 5:37 Robin Tompkins (SWYM) 5:42 Jan Rush (MACA) 6:07 We will hold this challenge again for the last quarter of the year. Enter for the first time or see if ›‘—…ƒ‹’”‘˜‡—’‘›‘—”’”‡˜‹‘—•–‹‡Ǥ–ǯ•‡ƒ•›–‘‡–‡”Ǥ‹’Ž›‡-­‐mail your time to Bruce Rollins at [email protected] ƒ†Ž‡–”—…‡‘™‹ˆ›‘——•‡†ˆ‹•‘”‹…‡†Dzƒ‡†dzǤ‡ǯ”‡
asking all coaches to make this a team effort and see how many of your swimmers you can encourage to take on the challenge. The deadline to submit entries is December 31, 2015. ˆ›‘—ǯ”e interested in improving your kicking skills prior to taking on the challenge, be sure to …Š‡…‘—–Dz›ƒ˜‘”‹–‡‘”‘—–dz•—„‹––‡†„›Lorin Koszegi on page 3 of this newsletter. Nutrition 101 for Athletes
The first article in our new quarterly feature from registered, licensed dietician and masters swimmer, Catherine Kruppa. Page 2 Kicking Workout Extraordinaire
Feel the burn and improve your kicking with a kick-­‐
centric workout from Lorin Koszegi. Page 3 THE CHLORINE CHRONICLES -­‐ GULF MASTERS SWIMMING OCTOBER 2015 2 Gulf Swimming is excited to provide our swimmers a nutrition article is this and all future quarterly editions of the newsletter, thanks to Catherine Kruppa of Houston Cougar Masters. If you have specific nutrition topics that you would like to see covered in future newsletters, please e-­‐mail your suggestions to me at [email protected] As you will learn from her biography, Catherine is both an outstanding athlete and well-­‐qualified sports nutritionist. Catherine Kruppa, M.S., R.D., C.S.S.D., L.D. earned her Bachelor of Science in Nutritional Sciences and Master of Science in Nutrition from Texas A. & M. University. She is a registered, licensed dietitian, and wellness coach, with Board Certification in Sports Nutrition. Catherine specializes in weight management, sports nutrition, diabetes, gastrointestinal disorders, endometriosis, heart disease, and pediatric nutrition. ƒ–Š‡”‹‡’”‘˜‹†‡•—–”‹–‹‘–‹’•ˆ‘”‘—•–‘ǯ•͠͡Ǥ͛ƒ†ƒ–‹‘ƒŽŽ›•›†‹…ƒ–‡†”ƒ†‹‘Ǥƒ–Š‡”‹‡is a frequent speaker for many organizations and businesses, covering various topics in the area of nutrition such as healthy eating, weight management, disease prevention, nutrition and exercise, and osteoporosis. She has also presented programs for Channel 13 News Health Beat, Channel 2 News, Channel 8 Midday Show, and Fox News. She also appears regularly on the LiveWell Network, a home, health and lifestyle channel owned by ABC. Catherine served as the Director of Nutrition for U.S. Diving for 11 years and was a nutritionist for the 2004, 2008, and 2012 U.S. Olympic Diving teams. She has worked as the local dietitian for the Dr. Phil Ultimate Weight Loss Program, former President George H. W. Bush, and Olympic gold medalists Laura Wilkinson and David B oudia. ƒ–Š‡”‹‡…‘’‡–‡†ˆ‘”–Š‡‡šƒ•ǤƬǤƒ”•‹–›‹˜‹‰‡ƒƒ†‹•…—””‡–Ž›ƒƒ…–‹˜‡‡„‡”‘ˆ‘—•–‘ǯ•”—‹‰ǡ–”‹ƒ–ŠŽ‘n, and swimming communities. She has competed in 6 triathlons, including a Half Ironman; 15 marathons and 3 ultramarathons; and both pool and open water swim competitions, including the 2015 Flowers International 10K Sea Swim in the Cayman Islands.
Nutrition 101 for Athletes -‐ Catherine Kruppa, M.S., R.D., C.S.S.D., L.D.
Most athletes devote many hours to training for their sport. They make sure that they have the right equipment, no matter how expensive it may be. Many times, however, they forget a crucial piece of the puzzle that can have a major impact on their ability to train and compete well. What can give you, as an athlete, that extra edge? It is your nutrition. —”„‘†‹‡•ƒ”‡™‡ŽŽ‘‹Ž‡†ƒ…Š‹‡•–Šƒ–ƒ”‡ˆ—‡Ž‡†„›–Š‡ˆ‘‘†–Šƒ–™‡‡ƒ–ǤŠ‡•ƒ›‹‰ǡDz‘—ƒ”‡™Šƒ–›‘—‡ƒ–dzǡŠ‘Ž†•–”—‡Ǥ Here are the questions athletes of all ages and abilities commonly ask: Should I eat a meal or snack before I work out? Yes. Research shows that eating a snack just five minutes before moderate exercise can improve performance compared to exercising on empty. When you wake up in the morning you are in a fasted state because your body is using your stored glucose while you sleep. By eating a pre-­‐exercise ‡ƒŽ›‘—ƒ”‡–‘’’‹‰‘ˆˆ–Š‡Dz–ƒdzǡ‡••‡–‹ƒŽŽ›ƒ‹‰•—”‡›‘—”•–‘”‡†‡‡”‰›Ž‡˜‡Ž•ƒ”‡ˆ—ŽŽǤŠ‹••ƒ‡–Š‹‰ƒ›Šƒ’’‡if you exercise after work ƒ†Šƒ˜‡ǯ–‡ƒ–‡•‹…‡Ž—…ŠǤMake sure to have a snack prior to your workout. What time you eat your pre exercise meal or snack needs to be individualized to your tolerances and training or competition schedule. Some good options include: Powerbar and 8 oz. of sports drink; 2 slices of whole wheat toast with jelly and a banana; bowl of cereal or oatmeal with skim milk and fruit. ˆ‡ƒ–„‡ˆ‘”‡‡š‡”…‹•‡™‘ǯ–‘Ž›„—”‘ˆˆ–Š‡…ƒŽ‘”‹‡•Šƒ˜‡Œ—•–‡ƒ–‡ƒ†‘–„‘†›ˆƒ–ǫ If you consume 100-­‐300 calories before you train, you will be able to train harder, longer or at higher intensity and burn more calories than if you drag yourself through the session on empty. Remember that food is fuel; we want to treat our bodies right. Should I avoid carbohydrates? Carbohydrates are the foundation of an optimal diet for endurance athletes as well as strength athletes. Foods that are high in carbohydrates include grains, fruits, vegetables and dairy products. Carbohydrate Functions: x
Quick source of energy for exercising muscles x
Replenish muscle and liver glycogen stores Try to choose carbohydrates that are wholesome. Those are carbohydrates that include vitamins, minerals, and fiber such as fruits, vegetables, whole grains and low fat dairy products. Refined carbohydrates on the other hand are processed and have lower nutrient content. This includes foods like potato chips, doughnuts, white bread and snack crackers. Remember that you are what you eat and you will perform better if you fuel correctly. Focus on eating whole foods such as fruits, vegetables, low fat dairy products, lean proteins, healthy fats and lean proteins and you will be on your way to staying strong throughout your e ntire workout or having that extra edge over your competition. THE CHLORINE CHRONICLES -­‐ GULF MASTERS SWIMMING OCTOBER 2015 3 My Favorite Workout ² by Lorin Koszegi
Lorin Koszegi has coached both USA-­‐Swimming and Masters clubs. He currently works out on his own MONDAY KICK SET If you are serious about competing, you need to be working on the underwater component of your swimming. And all of us need to work on kicking for speed and strength. The following focuses on both and has become one of my favorite Monday workouts. Want to add an extra emphasis to the 50s Kick? Try doing the first 25 single-­‐leg flutter kick -­‐ you may discover you have a weak leg! Enjoy! WARM-­‐UP: 400 warm-­‐up* (*At every 50 select one of the following: 15 sec. wall kick*, 15yards underwater kick, 30 sec. vertical kick, 10 vertical jumps). *Wall kick best done with a snorkel, prone, Superman arms with fists pushing into wall. Can mix (e.g. 200 with wall kick + 200 with vertical jumps). MAIN SET: 3 × 200 @ :20rest #1 Free (10yards underwater kick off every wall*) * No head-­‐lift entering stroke #1! #2 IM #3 alternate 75 fast/25 easy 9 × 50 @1min or ~:15rest (use Zoomers or other short fins), as follows: 2 x 50 Kick* FAST 1 x swim easy * Consider 1st 25 single-­‐leg kick, emphasis on weak-­‐leg. 4 × 150 @ :15rest #1-­‐2 Free (10yards underwater kick off every wall) #3 IM as 50 fly/50 back/50 breast (drop 50 free) #4 alternate 50 fast/50 easy 9 × 50 @1:15 or ~:30rest (use Zoomers or other short fins), as follows: 4 x 50 Kick* FAST 1 x 50 swim easy 4 x 50 Kick* FAST * Consider 1st 25 single-­‐leg kick, emphasis on weak-­‐leg. 6 × 100 @ :10rest #1-­‐2 Free (10yards underwater kick off every wall) #3-­‐4 IM #5-­‐6 alternate 25 fast/75 easy 9 × 50 Kick, ALL FAST @ 1:30 or ~:45rest (use Zoomers or short fins) SWIM DOWN: 200 very EZ TOTAL: 3,750 yards
THE CHLORINE CHRONICLES -­‐ GULF MASTERS SWIMMING OCTOBER 2015 4 Gulf Swimmers Shine at U.S. Masters Swimming Summer Nationals
A small but mighty contingent of Gulf swimmers competed at the USMS Summer Nationals. The four-­‐day LCM event, held at the Spire Institute in the Cleveland suburb of Geneva, Ohio, attracted over 950 swimmers ranging in age from 19 to 92. What the Gulf swimmers lacked in numbers, they made up for in results with eight first-­‐place national championship swims, another five top-­‐three finishes and an additional 15 top-­‐ten finishes. Leading the way were RICE swimmers Marissa Clapp and Bruce Kone. Marissa won all six of her events to claim national championships in the 25-­‐29 age group. Bruce placed first in the 50M free and 50M fly, 2 nd in the 100M free, and 3rd in the 50M back and 50M breast in the 55-­‐59 age group. Top-­‐three finishes were earned by WMST swimmers Bruce Rollins and Ellen Considine-­‐Miller. Garnering top-­‐ten finishes were Bo Gregersen (WSMC) and Christopher Miller (WMST). Congratulations to all of our Gulf swimmers for their excellent performances. These Rose Bowl Masters swimmers, led by jazz saxophonist Jessy J, are living proof that you can compete at a National
Championship and still have fun! (Photo from USMS Facebook Page)
THE CHLORINE CHRONICLES -­‐ GULF MASTERS SWIMMING OCTOBER 2015 5 2015 USMS Convention Reflections ² Bruce Rollins, Gulf Chair
United States Aquatic Sports held their Annual Convention in Kansas City from September 30th until October 4th and I attended as the Chair of the Gulf LMSC (Local Masters Swim Committee) and as a member of the Woodlands Masters Swim Team. It is a huge aquatic convention covering the sports of USA Swimming, Diving, Synchronized Swimming, Water Polo and, importantly, US Masters Swimming. For the second year in a row, I have departed the convention impressed by and grateful for all of the work, primarily through volunteer effort, that has gone into the development and operations of USMS. Sure, there is a small, paid, 14-­‐person National Office that is responsible for oversight of the organization. But it is unbelievable to see in action, the approximately 250 LMSC volunteers mesh so many divergent views together to deliver the quality improvements evident in our programs, rule clarity, legislation, communications, and national competitions. Thanks to technology and personal commitment, many of these volunteers work year-­‐round on projects ƒ†’”‘’‘•ƒŽ•–Šƒ–…—Ž‹ƒ–‡‹‡ƒ…Š…‘‹––‡‡ǯ•’”‡•‡–ƒ–‹‘–‘–Š‡
House of Delegates for ratification before implementation in our 63,000 member organization. What you come to appreciate is how all of these committees have to work independently and then coordinate with each other to deliver on our USMS ‹••‹‘ DzTo promote health, wellness, fitness and competition for adults through swimmingǤdz – Žƒ•– …‘unt, there are 20 committees covering everything from Coaches to Fitness, Competition to Finance, Open Water to Officials, plus too many to enumerate here. Rules and legislation …Šƒ‰‡•ǡ’Ž—•–Š‡„—†‰‡–ƒ’’”‘˜ƒŽ”‡ˆŽ‡…–ƒŽŽ‘ˆ–Š‡•‡…‘‹––‡‡•ǯ‡ˆˆ‘”–•–Šat will direct USMS next year and for many years to come. How to allocate the spiraling cost of insurance coverage between open water events and pool events was hotly debated. Sanctioning fee modifications were approved for both open water and pool events in an effort to reverse the diminishing open water opportunities nationwide. Open water events have decreased from 125 events to 53 events in the past 2 years. I feel confident that the fee modification will help provide at least 2-­‐3 more USMS sanctioned open water events in Texas in the next few years. USMS sanctioning is an essential component for event safety, fairness and organization. We said goodbye and thank you to outgoing President Nadine Day who has led USMS over the past four years. We also bid goodbye to Executive Director Rob Butcher, whose eight year tenure brought incredible growth, who had tendered his resignation effective December 31 st. A search committee is identifying and interviewing prospective candidates in hopes of matching R‘„ǯ•…Šƒ”‹•ƒƒ†ƒ•–‡”••™‹‹‰’‡”•’‡…–‹˜‡Ǥ†™‡
said goodbye to 171 USMS members who passed away this past year in a moving ceremony with a reading of names and moment of silence. The 2017 National Championship Meets were awarded to Riverside Caliˆ‘”‹ƒ ȋȌ ƒ† ‹‡ƒ’‘Ž‹• ȋȌǤ ‘—•–‘ǯ• „‹† ˆ‘” –Š‡ ͚͙͘͟ Championship came in second in a very close vote. Deck seeding will continue at LCM Nationals for all events 200M or longer due to the time saving ƒ……”—‡†‹–Š‹•›‡ƒ”ǯ•‡‡–Ǥ For the first time ever, the USMS budget was approved with a projected deficit. But that deficit could be significantly reduced by continued growth in membership, investments, and open water events. The budget is currently $3.7M for 2016. But the bottom line for me is that the real work and ownership for the success of USMS is managed by volunteers in each of the 52 LMSCs, with the —Žˆ„‡‹‰‘‡‘ˆ–Š‡Žƒ”‰‡•–ƒ†‘•–•—……‡••ˆ—ŽŽ›”—ǤŠ‡
—Žˆǯ•‹ˆŽ—‡…‡‹‹•”‡ˆŽ‡…–‡†„›Ž‡ƒ†‡”•Š‹’’ositions held by Past President Tom Boak, his wife Carolyn Boak who is a member of the Legislation Committee, Rules Committee member Kris Wingenroth, and Officials Committee member Herb Schwab. We are also fortunate to have the institutional history and commitment of long time Top Ten Recorder Emmett Hines, Registrar Scott Cambell, and Treasurer Mark Hahn. Things run smoothly for you because these volunteers are doing their jobs well. We look forward to another successful year in the Gulf LMSC and welcome any suggestions you may have to make us even better. THE CHLORINE CHRONICLES -­‐ GULF MASTERS SWIMMING OCTOBER 2015 6 Next Gulf LMSC Meeting ² Wednesday, November 18th
The next meeting of the Gulf LMSC will be held at 6:30 p.m. on Wednesday, November 18th. The location is TBA. Remember that all clubs are allowed and encouraged to have a voting representative at all LMSC meetings. This is our annual open meeting and any and all Gulf swimmers are welcome to attend. Help shape the future of Gulf swimming by attending and providing input on how we can better serve you. 400 Kick for Time ² The Challenge is Extended!
We will hold this challenge again for the last quarter of the year. Enter for the first time or see if you can improve upon ›‘—”’”‡˜‹‘—•–‹‡Ǥ–ǯ•‡ƒ•›–‘‡–‡”Ǥ‹’Ž›‡-­‐mail your time to Bruce Rollins at [email protected] and let Bruce ‘™‹ˆ›‘——•‡†ˆ‹•‘”‹…‡†Dzƒ‡†dzǤ‡ǯ”‡ƒ•‹‰ƒŽŽ…‘ƒ…Š‡•–‘ƒ‡–Š‹•ƒ–‡ƒ‡ˆˆ‘”–ƒ†•‡‡Š‘™ƒ›‘ˆ›‘—”
swimmers you can encourage to take on the challenge. The deadline to submit entries is December 31, 2015. Upcoming Events
WMST November Classic SCM Meet Ȃ November 7-­‐8, 2015 This is the last local meet on the 2015 calendar. Woodlands Masters puts on an excellent meet in a location with lots of restaurants and attractions. ‘ǯ–†‡Žƒ›ǡ‡–”‹‡•…Ž‘•‡‘‘˜‡„‡”͚nd. For more information, go to: https://www.clubassistant.com/club/meet_information.cfm?c=1733&smid=6978 Jesse Coon Memorial Masters Swim Meet Ȃ January 23, 2016 This is a very swimmer-­‐friendly, low-­‐keyed meet and is an excellent choice for first-­‐time competitors. It is held at the Aerofit Fitness Center in Bryan Texas and normally offers a nice participation award for all entrants. http://www.usms.org/files/sanction/20160123JCIY/entry_form/EventEntryForm-­‐
2015071406221624181.pdf 2016 Sweetheart Swim Ȃ February 13, 2016 ˆ›‘—Ž‘˜‡•™‹‹‰ǡ•Š‘™›‘—”Ž‘˜‡ˆ‘”–Š‡•’‘”–„›‡–‡”‹‰–Š‡™‡‡–Š‡ƒ”–™‹‘ƒŽ‡–‹‡ǯ•ƒ›™‡‡‡†ǤŠ‡‘‡-­‐day meet features relay events and both the 500 and 1000 free. The distance events offer an excellent opportunity for triathletes to gauge their pre-­‐season swim fitness. For entry form, go to: http://www.usms.org/files/sanction/20160213SWHTY/entry_form/EventEntryForm-­‐2015081707582617989.pdf Cartoon by Kerry Suhr, SWYM Masters