Saturday, May 4, 2013

Facebook Page

For the latest updates on Arkansas Masters Swimming please check out our facebook page

https://www.facebook.com/groups/347853794808/
or
email Jeff Spencer at jdspencer@me.com

C U at the pool, Jeff

Sunday, November 18, 2012

Meet a Member

Arkansas Masters is a group made up of swimmers with a diverse background in the sport.  Some grew up as swimmers while others have come to love swimming for the role it plays in other sports like triathlon.  Below is a brief introduction to one of our club's members...Lori Terlouw.  You can find Lori swimming at the Walton Life Fitness Center.  She is known for recommending workouts that incorporate under/overs and deep water workouts like push-ups and treading water starts. 

What’s your swimming background?
I’ve been swimming since I was 7. My mom took my 2 older sisters and me to a neighborhood pool for swim lessons (I never passed beginning swimming!) After they passed swim lessons, we were all put on a synchronized swim team (I still couldn’t swim very well). With a lot of coaching, I continued swimming synchro for 11 years (several years at the national level). I also swam high school and college (regular swimming).
How long have you been a member of Arkansas Masters Swimming?
I reluctantly joined masters in 1993. At that time, I just wanted to swim for a little exercise. However, the WMT fitness center decided to have a masters swim class during MY swim time. So, I either had to give up my lunch-time swim or join masters. It’s funny how things work out…I enjoy swimming masters more than high school or college!
What is your favorite workout or workout element?
My favorite set would be anything with fins. It’s great to make up your own rules, such as “fins are always an option”!
What do you most enjoy from your membership in Masters Swimming?
The best part of masters is getting to know so many people. High school and college swimming is all about competition. Masters is about swimming WITH others. There is a special bond that you have with people who enjoy the same sport.
 
Don't forget to head to the Masters website to complete your registration for the 2013 year. Make sure to watch the Arkansas Masters Facebook page for details on the infamous Black Friday 100 x 100 swim. 

Monday, November 5, 2012

It's that time of year!!! Renewal Time!

Can you believe that it is already November! It seems like just a few days ago that we were all enjoying outdoor swims.  November means that the year is quickly coming to a close and it is time to renew your Arkansas Masters Membership for the 2013 year. 



Did you know that there are over 50,000 members in the U.S. Masters Swimming organization?  That's a lot of people out there enjoying the sport of swimming.  Stay tuned over the next two months as we profile some of our local masters swimmers!

Membership in U.S. Masters Swimming provides you with many great benefits.  Here is a reminder of what these are:

  • Swimmer magazine subscription - this is a great publication with lots of tips for improving form.
  • Monthly e-newsletter Streamlines
  • Competition opportunities - locally and nationally
  • Exclusive Sponsor discounts - Aquasphere, blueseventy, Triswim, Tyr to name a few!
  • Camaraderie and Friendship!

How do you renew or sign up? It's easy...visit the USMS website here and follow the instructions.  You can also renew via paper form which you'll find below.  Renew now and you'll be all set for the January One Hour Postal swim! Once you have renewed your membership you will receive the codes to utilize for the sponsorship discounts. 

See you at the pool!


Wednesday, September 19, 2012

Welcome back to Short Course!

Since Labor Day when our glorious outdoor pools closed, most of the swimmers in Northwest Arkansas have made the return back to short course yards.  It always takes a while to adjust to any change and if you are still looking for the positives in the switch let me offer you a couple:

1) You get to practice counting with double the laps to count!
2) You also get more chances to work on your flip turns!
3) You can add more distance variety to your workout...unless you were doing mid-pool starts/finishes in long course you can now do any increment of 25 instead of just 50's.
Photo by Daniel McGurk

Here are a couple of workouts to consider as you convert your workouts back to short course.

1) The 500 Ladder
This workout is easy to multiply and it goes by really quick. The distances for stroke work are shorter which is perfect for those new to swimming still building their capabilities on non-free strokes. 
Hint Hint to all you triathletes!
500 Warm up
1 x 25 fly
1 x 50 back
1 x 75 fly, back, breast
1 x 100 IM
1 x 100 free
1 x 75 fly, back, breast
1 x 50 back
1 x 25 fly

2) The 300 Workout

No, you won't achieve the abs of the Spartan warriors with this workout but it is a great way to easily keep track of your workout since you only have to count up to 300yds at a time.  It's easy to adjust by removing or repeating any of the segments.  Another bonus is that you can mix up the segments however you wish.  For example, you might choose to do your 100's as IM or you could choose to do them descending.
1 x 300 warm-up
1 x 300 kick / drill (optional)
1 x 300 pull
2 x 150 Hannah's (50 free, 50 stroke, 50 free)
3 x 100 IM or Free
4 x 75 mini-Hannah's (25 free, 25 stroke, 25 free)
6 x 50 free (easy/sprint x 3 & sprint/easy x 3)
12 x 25 (3 x each stroke)

3) The Descending 125's
This is a more challenging workout because you will be increasing the rest as the set progresses and your swim times should get faster! You'll have to do some math and pay attention to your times as you finish each and work to descend the times on them. 

16 x 125 choice You can swim them however you wish but aim for the same stroke or pattern throughout the set so you can compare times.

Start with an interval that gives you 10 sec rest.
Every 2 125's, add :05 to your interval.

Example: 2 x 125 on 2:00, 2 x 125 on 2:05, 2 x 125 on 2:10, 2 x 125 on 2:15, etc.

Feel free to share some of your favorite workouts on our Facebook page.

Wednesday, August 15, 2012

Lunch Crew Workout

Summer is definitely winding down and sadly that means our outdoor swimming options will soon be closed.  Today at Memorial Park the pool was pretty chilly with crisp and refreshing water temps! You can feel the difference with the air temps being below 90 instead of in the 100's like we had a few weeks ago. 

Arkansas Masters has had a very strong showing in the pool throughout the summer.  The lunch time swim crew has kept the lanes full! We've had anywhere up to 6 or more people swimming per lane to a slower day like today with just 3 per lane swimming the workout.  The great thing about our summer swimming is that it brings together everyone from their respective indoor pool locations to either Bentonville or Springdale outdoor pools.  It's fun to swim with people you don't get to during the winter! 

Before everyone returns to their indoor pools, here's a recap of the workout that the lunch crew did today.  Feel free to add this to your workout arsenal...it's easy to repeat and goes by quickly. 

Warm up - 300m swim

Main set - 1000m ladder
50m - fly
100m - back, free
150m - fly, back, breast
200m - pull
200m - IM
150m - fly, back, breast
100 - back, free
50 - fly

2nd set - 400m sprint
8 x 50m sprints - IM order on 1 min

Cooldown

This is a ladder that the lunch crew does when our creativity is low.  It's an easy way to cover 1000m for a main set and there is a lot of variety with the distances and stroke work covered in the ladder. 

Word on the street is that Memorial Park pool will be closing for lunch hour lap swimming on Friday.  Make sure you fill the pool for the last few days that we can enjoy the sunshine lunch laps!

If you would like to share a favorite workout with our Masters club please reach out to Whitney at runningwhit@hotmail.com.  Thanks!

Sunday, July 29, 2012

Olympic Motivation for August Events!

The Olympics are off to a great start with a Gold medal for Ryan Lochte in the 400 IM! Hopefully you are enjoying the Swim events and other fun endeavors of Team USA Swimming!


Your Arkansas Masters leadership team wants to encourage you to capture the spirit of the Olympic games and compete in some of the upcoming swim events in August.  Below are highlights of three events in our area:

Next weekend is the 2012 Dam Swim.  Stay tuned to our Facebook page for more information on the 2012 Dam Swim hosted by Jeff Spencer.  The Dam Swim will kick off on Saturday, August 4th at 8AM.  There will be a 2K and 4K swim option available.  The swim will take place at Beaver Dam Site park near HWY 187. 

The following weekend is the Oklahoma Memorial State Championship in Jenks on August 11th.  This event is hosted by the Tulsa Masters Swim Club and will be held in the Jenks Trojan Aquatic Center which was opened last year.  Arkansas swimmers that attended the Spring meet in Jenks all commented on how fast and nice this pool is! Warmup begins at 9AM and the meet starts at 10AM.  Entry is $20 if postmarked by Aug 4th or $30 for deck entry. Deck entries close at 9:30AM.  Entry form and additional information can be found here

On Sunday, August 19th there will be several open water swim options at the Tulsa Swim event located at Lake Heyburn in Bristow, OK.  There are prizes in the 4K for 1st place male and female swimmer! Races kick off at 8AM with the 500m sprint and 8:30 with the 2K and 4K options.  There is even a category for those wanting to do the sprint and long distance events.  Registration and additional information can be found here.  All finishers will receive this great medal. 



Tuesday, June 12, 2012

During the summer the NW Arkansas Masters Swimmers workout in 4 pools.  Cost for USMS Annual Membership is $41.  Additional fees vary for each location.
  • Fayetteville Athletic Club ( check online adults swim program days/times)
  • Springdale Aquatic Center (M-F, 6-7:30 Cost $40/month Coaching on deck M-W-F.)
  • Bentonville Memorial Park, (M-F, 6:30-7:30 AM and 11-1 PM)
  • Walton Life Fitness Center (days/times vary)
Contact Jeff Spencer for more details at swimspen@gmail.com

Tuesday, September 20, 2011

Bentonville meet October 15th

Right in our own back yard at the Walton Fitness center will be the 1st annual Walmart Masters Swimming Invitational.
The meet will be short course yards.
Please mail your entry to
Deb Spencer
Clement Financial Services
P.O. BOX 3150
Bentonville, AR 72712

Warmup starts at 12:30pm the meet starts at 1:30pm
10 lane x 25y indoor pool. BYO chairs there is no seating.
Deck entries until 8:00am the day of the meet. Deck entry is $30.
Electronic timing system with a maximum of 5 events per swimmer.
events:
100back
200fly
50breast
200IM
100 Free
50back
200breast
100fly
500free
200back
100breast
400IM
50fly
200free
50free
100im
1650 free
A social will follow the meet.

Wednesday, August 17, 2011

The Long Dam Swim

Aug 26-27, over 40 swimmers will attempt to complete a 40 mile swim relay. Start is scheduled for 5 PM Friday, Aug 26th and will go overnight and finish at the Beaver Lake Dam ~2 PM Saturday Aug 27. (Hence the name...the Long Dam Swim).

More information and updates can be found the Arkansas Masters Swimming facebook page. (link below) This is going to be crazy fun!

http://www.facebook.com/event.php?eid=248680798484143

Friday, June 10, 2011

Bentonville Meet tomorrow! Come one come all...


Just a reminder and note of encouragement (plea/beg/bribe/arm twist) to attend the Bentonville meet this Saturday. It also has a 1500….. plus 50’s, 100’s, 200’s and a Water Slide (kiddos welcome too) followed by a social. And to sweeten the deal Lori’s Terlouw has meet souvenirs…a masters swimming towel! With 2 competing triathlons going on in KS and Eureka Springs this weekend it has pulled some of our participants away. The City of Bentonville, volunteer timers/judges/meet director and I would enjoy (need) your support to continue hosting this event.

Swim, souvenir towel, social and water slide… Hope to C U at the Bentonville pool this Saturday.

Springdale Aquatic Center practice added...

SAC starts next Monday June 13th @6 AM. M-F Cost is $20 per month. Steve Lisle and Alan Diamond will lead workouts. I will spend most of the summer at the Bentonville pool. C U at the pool!

We also have a group swimming at the Memorial Park Pool in Bentonville- long course. They are meeting Monday- Friday 5:30am.