NW Arkansas Masters

Bentonville meet October 15th

2011-09-20T09:29:00.000-07:00

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.

The Long Dam Swim

2011-08-17T04:28:00.000-07:00

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

Bentonville Meet tomorrow! Come one come all...

2011-06-10T07:53:00.000-07:00

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...

2011-06-10T07:51:00.000-07:00

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.

18th Annual NW Arkansas Masters Swimming Invitational

2011-05-10T17:45:00.000-07:00

DATE: JUNE 11, 2011

LOCATION: MELVIN FORD AQUATIC CENTER, MEMORIAL PARK

BENTONVILLE, ARKANSAS

FACILITY: 8 lane x 50 meter outdoor pool with separate diving well for warm-up & warm down. (Great PoolvvvNot much shadevvvBring lawn chairs)

FORMAT: 2011 USMS rules will govern the conduct of the meet. Events will be deck seeded. Deck entries are permitted. Ages & sexes will be mixed based upon seed times. Entries without times will be placed in the slowest heat.

ELIGIBILITY: A current USMS card is required. If you are not currently registered, applications for USMS membership will be available at check-in. Attach a copy of your 2011 USMS registration card to your entry form.

TIME: Warm-Up 8 AM Meet Starts 9 AM

SOCIAL: ANOTHER GREAT SOCIAL...immediately following the meet.

More information available at the meet. No charge for those entered in the meet. Non-swimming spouses/friends/children welcome to join us for a fee of $5.00 each. No charge for children 5 & under.

ENTRY LIMIT: Each swimmer may swim a maximum of 5 individual events plus relays.

FEES: Pre-entry fee is $20.00 if postmarked by FRIDAY, JUNE 4, 2011. Deck entry fee is $30.00. Make all checks payable to Jon Terlouw. (Entry fee covers events, social and meet souvenir for first 35 swimmers).

AGE GROUPS: 19-24, 25-29, 30-34, etc

Bella Vista Masters?

2011-04-16T10:33:00.000-07:00

If you have any interest in swimming outdoors in Bella Vista this summer at the Kindgsdale pool, please contact me. It will be early mornings, perhaps a few days a week. Just trying to get an idea of people who might be interested. Thanks, Carie O'Banion iluvswim44@cox.net

Hall of fame meet is approaching...

2011-04-12T10:32:00.001-07:00

Hi - we are quickly approaching our annual Arkansas Hall of Fame Masters Swim meet in Little Rock on Saturday, April 23rd.

Are you ready?

Pre-registration is $20 and is due to Mike Booth by Tues, April 19.

Anyone that enters in this meet will receive $10 off their Hall of Fame banquet tickets which will be held that evening.

Warm-ups start at 12:30 pm with a meet start at 1:30.

We look forward to seeing you there!

Arkansas
http://www.arkansasmasters.org/

1 hour swim

2011-02-08T07:32:00.001-08:00

We had a great turnout of 40 swimmers at the 1 hour swim this year! Great to have so many people at the pool!

Upcoming events...

2011-01-17T09:50:00.000-08:00

Ihourswim This Saturday-

This fantastic event really sets the benchmark of our swimming fitness and helps us keep going for improvement, speed, and / or health.

There are 2 areas for these swims:
1. NW Arkansas. Please email: theranch@cox.net to reserve your heat preference. 6:30 am or 7:45 am at the Walton Life Fitness Center. If we have more than 40 people register, we will swim in the 25 meter pool.
2. Little Rock @ the BCSCC. Please complete the attachment and return to Ron Banks:
http://www.arkansasmasters.org/MeetInformation/2011%20ONE%20HOUR%20SWIM%201-22-11.pdf

Please register for Masters Swimming prior to showing up at the pool at: http://www.arkansasmasters.org/ then go to the bottom of the page.

If not, we can help you register on deck.

We look forward to seeing you in the water on Saturday!

Arkansas
http://www.arkansasmasters.org/

Arkansas Masters and the Walton Life Fitness Center are excited to host a Faster Freestyle Clinic with Karlyn Pipes-Neilsen on January 23rd in Bentonville. Register online or download the form at http://www.aquaticedge.org/registerNow.php

Aquatic Edge - Register Now

www.aquaticedge.org

New Coached workout

2010-12-21T12:36:00.000-08:00

We are excited that we have an additional coached workout to announce! That is the good news, the bad news however is that you must be a member of the Walton Fitness center to participate. So, if you aren't a member you should con someone in your immediate family into getting a job at Walmart so you can join! If you do belong, here are the details:

For all levels of Masters and triathlon swimmers wanting to improve technique, endurance and speed. Focusing on all 4 competitive strokes, swim meet preparation, and open water swimming techniques. This class will have designated lanes in pool #1 and coach Tonya will be on deck and have workouts for various abilities. The only pre-requisite is the ability to swim 25 yards of freestyle and and interest in competing in swim meets or triathlons. Mondays & Wednesdays 11:30-1:00pm. The fee is $15 for 10 weeks. Registration begins January 3rd and practice begins January 10th.

If you aren't a member, don't fret. We have great workouts Tuesday, Wednesday, and Friday mornings at the Jones center in Springdale at 5:45!

1 hour swim Jan 22nd

2010-12-13T20:57:00.001-08:00

How far can you swim in one hour? Ready or not Jan 22 is the day to find out. We will have organized swims in a few places throughout the State, Little Rock 10 AM, Bentonville (Walton Fitness center) 2 heats 6 AM and 7:30 AM. More details as we get closer to the dates. Spread the word and let's fill the pools!

It's that time again...

2010-11-30T10:48:00.000-08:00

It's that time of the year again, to renew your masters registration for 2011, or join for the first time if you are new! The membership for 2011 is $39 and includes your magazine subscription and discounts if you renew by December 31st. Follow this link to sign up.

Black Friday swim

2010-11-27T09:05:00.000-08:00

100 x 100's, sounds crazy right? Well, 9 Masters swimmers showed up early in the Morning on Black Friday and started swimming. Four swimmers stayed until the bitter end. We had a great time, and burned some calories from the day before. I swam further than I thought I could I did 75's and kept going until I was exhausted at x76.

Great job to all the swimmers who came out.

Our next event coming up is the one hour swim in January, I hope everyone is practicing through the holidays for our first of the year kick-off!

Black Friday swim

2010-11-14T10:21:00.001-08:00

This year Deb and I will be doing this in AR and wanted to join others to join us. I adopted it from the St Louis Masters who have hosted this event for the past 5 years- appreciate you spreading the word. Day after Thanksgiving Swim Event Everyone is invited to participate in the "Day after Thanksgiving Swimming Event".

We will have a group participating at the Jones Center in Springdale (early 5:30 start!) and want to welcome others to participate in this fun, "special" event. What is the workout? 100 x 100's. Yes math majors, that's 10,000 yards in one workout. We do it straight through on intervals (10 on 1:45, 10 on 1:40, 10 on 1:35, 10 on 1:30, etc., usually getting down to 10 on 1:20 then starting back up to 10 on 1:25, 10 on 1:30, etc.). What if I can't make an interval? No big deal, just wait until the next send-off or do a 75 or 50 swim instead. The sun will still come up if you miss an interval. Why would I want to do this? It is the best way to burn off the calories from the over-eating from the day before! Plus it is an awesome accomplishment to achieve (and to brag about later). The better question is WHY NOT? Any other reason for doing this? It is a good way to pay penance for any missed workouts during the year. What is the start time? 5:30 AM. Don't worry, you have the remainder of the day to take a nice nap and eat lots of leftover turkey. We all start together. What if I want to go shopping that day? Don't worry, the workout will be over well before 8:30 so you have plenty of time to shop the rest of the day. What if I can't count to 100? There will be several people helping with the counting. Are water wings allowed? No. Only competent swimmers are allowed to participate. Don't worry about being the slowest in the water, this is for ordinary Masters swimmers. There is no lifeguard on duty and this is NOT sanctioned. Fins, paddles, pull buoys,etc. are acceptable. Will I get an award for participating? No. Do they give out medals for climbing Mt. Everest? Can triathletes participate? Yes, simply write a random number using black magic marker on both your shoulders and thighs before you get in the pool.No wet suits. Can I stop in the middle to use the rest room? Yes. The official rules (of which there are none) state that you have the option of sitting out the 100 corresponding to your age. For example, if you are 48 years old, then you can sit out the 48th 100. (The nice thing about being in your 40's is that the set is in the 1:20 interval range when you get the option to sit out a hundred. You have the option to do whatever you want as long as you don't get in other people's way. What if I haven't ever swum that far? This is your chance to be a hero and push yourself beyond your normal limits. You will surprise yourself on how far you can go with a group of fellow swimmers cheering you on. What should I bring? Fluids! It is strongly suggested that you bring at least two full water bottles to drink during the set. Even people that don't normally drink fluids during a workout will be begging their lane mates for a drink if they don't bring something for themselves. (I will be selling small sips of water for $100 during the set.) Will there be music and dancing? Music is provided. Dancing is optional.Smart alec comments during the set like "only 87 more to go" and "are we there yet?" and (the coach's future tombstone epitaph) "look at all this rest" are always welcome. What is the location? Jones Center in Springdale, AR. Park on the West side back side. If you can't find it I suggest you ask Santa Claus for a GPS unit for Christmas. If you have question contact Jeff Spencer, TheRanch@cox.net

Walton Fitness center

2010-10-08T17:21:00.000-07:00

Thanks to the master's who swam with me at lunch time today at the fitness center. Our workout was inspired by 50's today. After a warm-up we did a set of 20 50's on 1:00 then did another set of 20 50's. IM order. The first 12 on 1:00 and the last 8 on :50 whew! I had to jump out to get back to work then, so I missed the end. I know not everyone is a member of the fitness center, but those of you who are I am trying to post workouts on the dry erase board at the shallow end about 3 times a week if you are looking for a new workout set! See you at the pool!

Ozark open water swim photos

2010-09-09T11:38:00.001-07:00

The photos are uploaded for the ozark open water swim. Click here to view the photos. They are also posted to our facebook group if you haven't joined it yet. The race results are also available on line- click here. Thanks to all of our sponsors and volunteers for all of your hard work to make this event possible every year!

Back at the Jones center tomorrow!

2010-09-06T20:51:00.000-07:00

We had a great swim Saturday at Beaver lake, photos to come. The Jones Center Indoor practice begins Tuesday 9/7/2010. T, Th, and Friday 5:45 to 7 AM. All Masters Swimmers are welcome. C U at the pool! Remember to come in downstairs in back by the playground!

directions to the Ozark Open water swim

2010-09-03T20:19:00.000-07:00

Getting There:

Hickory Creek Park (AR)
12618 HICKORY CREEK ROAD
Lowell AR 72745

GPS Info. (Latitude, Longitude):
36.24278, -94.0375

Take Hwy 71 Business between Springdale and Rogers. Turn east on Hwy 264 for 4.5 miles. Turn right on Cow Face Road, travel 1 mile. Turn left on Hickory Creek Road. Travel for 1 mile. Watch for park entrance sign on right.

DO NOT exit Wagon Wheel Road from I-540. There is an almost impossible left turn involving getting onto Hwy 71B to go north to Hwy 264. Please use Hwy 264 Exit and come south on Hwy 71B to Hwy 264 again.

needed- Kayaks

2010-09-02T09:15:00.000-07:00

We are looking forward to a great swim this Saturday at the Ozark Open water swim. The kayaks we were planning to use for the lifeguards for the event are no longer available. If you or a friend have a kayak we could use we would greatly appreciate it (even if you aren't swimming). If you can help please call Aaron as soon as possible!

Aaron Thomas

Don't forget the swim is this Saturday morning and it's not too late to sign up. Click here for more info. Friday is our last practice outdoors for the season from 11:00-12:30 in Bentonville. Hope to see everyone at Beaver Lake!

Wednesday Swim

2010-08-26T06:14:00.001-07:00

We had a great swim on Wednesday, despite the kids coming over for gym class the lanes were still set up in the pool long course. The breeze was a little chilly, but the pool felt great! Don't forget one more week at lunchtime in Bentonville and then the Open water swim!

Here's what we did:

500 WU

ladder

50 f

100 b

150 b/f/b

200 b/f/b/f

200 f

150 b/f/b

100 b

50 f

2x50 under/over

4x50 swim

cool down

Swim practice

2010-08-23T20:56:00.000-07:00

Had a great afternoon swim today at the Bentonville pool! The Tulsa meet went great this weekend and there were about 40 swimmers in attendance. Less than two weeks until the Ozark Open water swim. Click here for more info or to get registered. There are 3 distances to choose from 1k, 2K or 4K- so don't hold out because you think it is too far.

Good luck This Weekend

2010-08-20T12:38:00.001-07:00

Good luck to all Arkansas swimmers headed to the Tulsa Meet tomorrow. Click here for more information.

We had a great pre-meet swim this afternoon in Bentonville. Just a reminder our morning practices in Bentonville have ended, but we will still be swimming until Labor day in the afternoons. 11:00-12:30 M/W/F. See you at the pool!

Ft Smith Meet- July 17th (this Saturday!)

2010-07-13T02:53:00.000-07:00

Ian Bullock and others from Ft Smith will be hosting the Masters Swim Meet this Saturday in Ft Smith, AR. This is a good time to check out your swim times, meet some great folks from around the state, followed by a nice social. More details click on the link below. Hope to C U at the pool. Jeff

http://www.arkansasmasters.org/MeetInformation/2010%20FORT%20SMITH%20MASTERS%20LONG%20COURSE%20INVITATIONAL.html

4th Annual Firecracker 5 K Swim

2010-07-13T02:44:00.000-07:00

30 Swimmers were up for the open water 7 am start time challenge. 23 completed the 3.6 mile open water swim. 7 made it 1.8 miles. All had a good time and completed the swim safely.

Firecracker 5 K Swim- this Sunday, July 4th

2010-06-30T18:07:00.002-07:00

Open water Swim is this Sunday, July 4th- start time is 7 AM sharp! Show up around 6:30 to get your buoy (all swimmers will have one) and sign release (attached). Cabin is located 25 miles (45 minutes) from Rogers. Attached is a map.

2 Distances; 5 k and 2.5k Swim starts from our boat dock and goes out to the main channel, around Starkey Island and back. Those only swimming to the island (2.5k) will get a boat ride back.

This will be a challenging event and we will have some safety boats, jet skis and kayaks yet thankfully have not had to use them in the past.

Social: We will have a breakfast social potluck following the swim for those that want to stick around. Bring something to eat and a chair. Hope you can make it.

C U at the Lake, Jeff Cell 479-685-7030

Directions (45 minutes from Rogers)

North of Rogers on 62 to Garfield, (AR by the Buss Stop)
-Take 127, 6 Miles, to Slate Gap Road
-Right on Slate Gap, 6 Miles, to Red Bluff Rd
-Left on Red Bluff Rd (Gravel) 1 Mile. Stay to the left.

- Drive past yellow gate and down the hill. Turn left just after the “Yellow House”. (If you go into the lake you have gone to far. ) We are the 2nd cabin on the left 1 story burgundy cabin – Welcome!

Firecracker 5 K Swim- this Sunday, July 4th

2010-06-30T18:07:00.001-07:00

2 Distances; 5 k and 2.5k Swim starts from our boat dock and goes out to the main channel, around Starkey Island and back. Those only swimming to the island (2.5k) will get a boat ride back.

This will be a challenging event and we will have some safety boats, jet skis and kayaks yet thankfully have not had to use them in the past.

Social: We will have a breakfast social potluck following the swim for those that want to stick around. Bring something to eat and a chair. Hope you can make it.

C U at the Lake, Jeff Cell 479-685-7030

North of Rogers on 62 to Garfield, (AR by the Buss Stop)
-Take 127, 6 Miles, to Slate Gap Road
-Right on Slate Gap, 6 Miles, to Red Bluff Rd
-Left on Red Bluff Rd (Gravel) 1 Mile. Stay to the left.

Upcoming Tulsa Meet

2010-06-17T06:32:00.000-07:00

Thanks to all who worked and participated in the Bentonville Meet! Tulsa is having a meet August 20 & 21st here more information...
http://tulsamsc.blogspot.com/

Outdoor practice begins this week!

2010-06-05T20:54:00.000-07:00

Ready for outdoor long course practice? you have 2 options-

-Bentonville Memorial Park, Mon - Fri 5:30 AM to 6:30 AM and 11 to noon. Summer Swim Pass $15.00

-Springdale Aquatic Center, (Starting this Wed) Mon-Fri 6 AM to 7 AM

Reminder Bentonville Master Swim Meet Invitational, June 12th 8 AM
C U at the pool, Jeff

17th ANNUAL NORTHWEST ARKANSAS AQUATICS MASTERS SWIMMING INVITATIONAL

2010-05-30T09:19:00.000-07:00

Click here for more info and the entry form.

DATE: JUNE 12, 2010

LOCATION: MELVIN FORD AQUATIC CENTER, MEMORIAL PARK

BENTONVILLE, ARKANSAS

FACILITY: 8 lane x 50 meter outdoor pool with separate diving well for warm-up & warm down. (Great PoolNot much shadeBring lawn chairs)

FORMAT: 2010 USMS rules will govern the conduct of the meet. Events will be deck seeded. Deck entries are permitted. Ages & sexes will be mixed based upon seed times. Entries without times will be placed in the slowest heat.

ELIGIBILITY: A current USMS card is required. If you are not currently registered, applications for USMS membership will be available at check-in. Attach a copy of your 2010 USMS registration card to your entry form.

TIME:

WARM-UP 8 AM

MEET STARTS 9 AM

SOCIAL: ANOTHER GREAT SOCIAL...immediately following the meet.

More information available at the meet. No charge for those entered in the meet. Non-swimming spouses/friends/children welcome to join us for a fee of $5.00 each. No charge for children 5 & under.

Hall of Fame meet Little Rock

2010-05-11T09:54:00.001-07:00

We had a great meet on April 24th in Little Rock! Thanks to all of those who came down for the fun. Click here to view the results.

We are less than a month away from moving to the outdoor pools for the Summer. We will let everyone know when the pool schedule changes to the great outdoors!

Freestyle Swim Clinic

2010-04-09T18:10:00.000-07:00

Saturday 4/10/2010, 7- 9 AM

Jones Center Pool (Enter in the back West Parking Lot)

Cost $30 ($10 for Masters Swimmers)

Hope to C U at the pool, Jeff

Jones Center Pool Open

2010-04-05T19:59:00.000-07:00

Jones Center Pool is open- workouts Tues, Wed and Fri

Swim Clinic this Saturday, April 10th 7-9 am

HOF Swim meet April 24 in Little Rock

C U at the pool, Jeff

It's no April fool- the pool is closed for repair

2010-04-01T09:11:00.001-07:00

Hope everyone is enjoying the beautiful weather and headed outdoors! The pool is closed for repairs and to get those filters fixed!!!
Hope you are planning on joining us for our upcoming events:

1. An adult swim clinic for all ages Saturday April 10th at the Jones center. Locker rooms will open at 6:30AM and the event starts at 7:00am. This event is for all levels of swimmers. See the facebook group for more info.

Cost: $10 for Current US Masters Swimmers (USMS) $30 for non USMS

(USMS Registration $37/annually -register at www.USMS.org or at the event)

2.April 24, the Hall of Fame meet in Littlerock. Registration is open until April 20th. For more

information click here or visit the Arkansas Masters web site: www.Arkansasmasters.org

Pool Closed and other info

2010-03-28T20:43:00.000-07:00

For those in NWA Jones Center pool will be closed 1-2 weeks for maintenance-new filters! All non WM peeps will need to swim at FAC or Worlds.

Dry land: 100 pushup challenge continues…if you have not started DO IT! The 1st week is the hardest. go to http://hundredpushups.com/

Swim Clinic April 10th, 7 AM-9 AM, Jones Center. Spread the word and let's fill the pool. We have 6 coaches and something for all- for beginner to advanced competitors.

Swim Meet: April 24th Hall of Fame meet in LR.

CU at the pool. Jeff

1 hour swim results are in!!!

2010-02-22T14:07:00.000-08:00

Click here for the results for the 1 hour swim in Bentonville and throughout Arkansas.

Jones Center - Pool Open

2010-02-15T17:42:00.000-08:00

We were notified the pool is open. Tues, Wed & Fri workouts start up again 2/16. Hope you enjoyed the rest!

Trying to find a better way to communicate to the group- we started a facebook page- check out Arkansas Masters Swimming http://www.facebook.com/group.php?gid=347853794808

C U at the pool

Jones Center Pool Closed till futher notice

2010-02-11T17:42:00.000-08:00

We were notified the pool is closed until futher notice. Not sure details yet will send out communication once status changes- good time to do some dry land training....or sleep in!

I understand something is broken in the lap pool.

Weather Policy- Pool Communication

2010-02-08T02:53:00.000-08:00

Jones Center has done a better job this year of staying open yet if closed we will try to post info here and send out an additional email blast.

Pool will be closed for Maintenance March 29th for "one or two weeks"

Swim Clinic: We are tentatively looking at March 12th and 13th....stay tuned.

C U at the Pool

Pool Open

2010-02-02T02:36:00.000-08:00

What is so special about the 1st workout of the month? ....we do the broken mile! That's right- after about 1,000 warm-up we do 1,650 yards broken up as follows:

Start by doing 11 lengths (275 yds), then 10, 9, 8......3,2,1, resting :10 between sets. Subtract 1:40 from your total time to get your mile time. Enjoy!

Friday Jan 29th, 2010 -Practice Canceled

2010-01-28T16:12:00.000-08:00

Pool will be closed Friday morning due to bad weather. Have fun doing your dry-land workout and hope to see you all next Tuesday.

1 hour swim

2010-01-23T07:11:00.000-08:00

We had a great swim this morning. Looks like about 35 swimmers! Thanks to everyone for their hard work including timers and officials!!! Check back for more photos and times! Great Job Masters!

EMERGENCY RULE CHANGE & tomorrow's swim

2010-01-22T11:25:00.000-08:00

First a reminder- the 1st group of the 1 hour swim starts at 6:30am tomorrow morning at the walton fitness center in Bentonville, come to swim, time or both! See you there. Group team photo too!!!

EMERGENCY RULE CHANGE

Due to the change in Masters swimwear rules published by FINA January 16, 2010, and
pursuant to Article 601.4.8, the USMS Rules Committee and the USMS Executive
Committee have approved the following emergency changes to the USMS swimwear
rules. These changes are effective immediately for short course meters and long course
meters competition. The changes are effective June 1, 2010 for short course yards
competition. Note that the new swimwear rules no longer allow modesty/privacy wear
underneath the competition suit nor zippers or fasteners of any kind except for a waist tie
on a brief or jammer. The new swimwear rules will not govern the One Hour Swim
being conducted January 2010.

Changes to the swimwear rules are underlined below.

102.14 SWIMWEAR

102.14.1 Design-The swimsuits worn for competition shall be nontransparent and conform to the current concept of the appropriate. The referee shall have authority to bar offenders from competition until they comply with this rule.

102.14.2 Swimwear shall include only a swimsuit, cap and goggles (a nose clip and ear plugs are allowed). Arm bands or leg bands shall not be regarded as parts of the swimsuit and are not allowed.

102.14.3 In swimming competitions, the competitor must wear only one swimsuit in one or two pieces. All swimsuits shall be made from textile materials. Except for open water competitions, for men, the swimsuit shall not extend above the navel nor below the knees, and for women, shall not cover the neck, extend past the shoulder, nor extend below the knees.

102.14.4 Only swimsuits complying with FINA swimsuit specifications may be worn in any U.S. Masters Swimming sanctioned or recognized competition.

102.14.5 Exemptions to the foregoing restrictions may be granted to a swimmer, on a case by case basis, by the Chair of the Rules Committee or designee. Exemptions will be granted only for conflicts due to the swimmer's verified religious beliefs or verified medical conditions.

A Procedures for applying for an exemption will be established by the Rules Committee and posted on the U.S. Masters Swimming website.
B No exemption to these restrictions will be granted for a swimsuit that will give the swimmer a competitive advantage.
C The decision of the Rules Chair may be appealed only to the entire Rules Committee whose decision shall be final and binding on all parties.

102.14.6 Swimmers are not permitted to wear or use any device or substance or swimsuit to help their speed, pace, buoyancy or endurance during a race (such as webbed gloves, flippers, fins, etc.). Goggles may be worn, and rubdown oil applied if not considered excessive by the Referee. Any kind of tape on the body is not permitted unless approved by the Referee.

102.14.7 Advertising-Products involving tobacco, alcohol or pharmaceuticals containing drugs banned under IOC or FINA rules may not be advertised, but the advertiser's name only may be used. Offenders may be barred from competition until they comply with this rule.

This Saturday 1 hour postal swim starts at 6:30am Bentonville

2010-01-19T09:54:00.000-08:00

We have room for 9 more swimmers for this Saturday's One Hour Swim! There is more excitement building for the Social than the swim...might be the rumor spreading about Champaign and OJ?

Details:

2010, 1 Hour Postal Swim Event
Objective: To swim as far as you can in 1 hour.
When: January 23, 2010 (bad weather backup date January 30th)
Time: Two heats (Heat 1, 6:30AM & Heat 2, 7:45 AM)
Location: Walton Life Fitness Center, Bentonville, AR 72712
Registration: On Deck but please RSVP with Jeff Spencer with your heat preference (1 or 2).
Cost: $7.00 (Must have USMS Registration $37/pp-we will have registration available on deck also) http://www.usms.org/reg/
BYOLC: Bring your own lap counter/timer
Social: Potluck following Heat 2 at Jon and Lori Terlouw's home- Let me know if going and what you are bringing.
https://www.clubassistant.com/club/meet_information.cfm?c=1308&smid=1761

upcoming events

2010-01-13T11:19:00.000-08:00

The date is set for the Rogers Polar Bear plunge. Feb 13. All proceeds benefit the Special Olympics. Is anyone interested in forming a team and wearing crazy costumes?

Our 1 hour swim is also quickly approaching! Hope everyone is getting ready. Remember you need to be a registered member for this event, but it is easy. You can click on the masters link on the right of this page, or even sign up the day of the event! Hope to see everyone there!

Fast Freezing Friday-Pool Open

2010-01-07T18:49:00.000-08:00

Pool will be open Friday morning! C U at the Pool.

Tues, 1/5/10- Polar Bear Plunge

2010-01-04T16:51:00.000-08:00

Jones Center will be open Tuesday morning....you are welcome to join us at 5:30 AM to take the covers off and hook up the lane lines. We will be doing the broken mile to start out the new year. Snow Angels optional:)

C U at the Pool. Jeff

Top 10 Long course rankings

2009-12-28T16:30:00.000-08:00

Below is the link to the final Top Ten national rankings for Long Course 2009. Congratulations to Arkansas swimmers Paige Grunnagle, Mary Lew Anders, Leanna McClendon, Lynn Palmer, Carolyn Haefner, Dorothy Burke, William Keller, Gordon Kidd, Brad Eichler, Marvin Schwartz, Larry Golden, Trip Strauss, Frank Lorge, Doug Martin, and the Bullock trio: Ian, Ryan, and Jillian Bullock Young. ARKM had 46 top ten swims in 2009, far and away the best year ever. The full list of top ten swims by year for ARKM can be found at:
http://www.usms.org/comp/tt/toptenlmscsummary.php

Special congratulations to Calvin, with two #1 swims, and Ryan, with a #1 swim. Dorothy, Ryan, Ian, and Marvin all had 5 top ten swims.

(the photo is one of my friends in Sweden who took a polar bear swim for the holidays, notice the ice next to them, brrr...)

Holiday Swim Schedule/ Registration

2009-12-21T10:38:00.000-08:00

2 Things:

Jones Center Schedule: The next 2 weeks we will practice Tuesday and Wednesday 5:45 to 6:45 AM. Take Christmas and New Years Day off :)

2010 Registration: Go online to http://www.usms.org/reg/ and re-register or join Masters Swimming. Membership is $37 per person.

Merry Christmas, Jeff

Broken Mile

2009-12-09T03:06:00.000-08:00

First Tuesday of the month we usually incorporate a broken mile in our workout....well.... I forgot to do it last month so we did it on the 2nd Tuesday.

WU
400S
400P
200K

Main Set Broken Mile

11, 10, 9....3,2,1 lengths r :10 between each set
Subtract 1:40 from to get your mile time.

10 x 50 @1:00 descend 1-5
2 x 50 @1:15 Under 25 build 25

200 Warm down

C U at the Pool

Missouri Masters meet- Entries due the 8th

2009-12-07T08:53:00.000-08:00

Click here for more information about the meet. It is at the university in Columbia on December 12-13. Warmup is Saturday at 4pm with the goal of finishing at 8pm. Sunday warmup begins at 7am. Should be a fun meet. Late and deck entries will be accepted for an additional $10.

Black Friday Workout

2009-11-24T19:43:00.000-08:00

Below are the general rules and info modified from the St Louis Masters for the 100 x 100's black Friday workout. Enjoy Only 30 shopping days till Christmas!

What is the workout? 100 x 100's. Yes math majors, that's 10,000 yards in one workout.
Straight through on intervals
10 on 1:40
10 on 1:35
10 on 1:30
10 on 1:25
10 on 1:20
10 on 1:25
10 on 1:30
10 on 1:30
10 on 1:30
10 on 1:30

What if I can't make an interval? No big deal, just wait until the next send-off or do a 50 swim instead. The sun will still come up if you miss an interval.
Why would I want to do this? It is the best way to burn off the calories from the over-eating from the day before! Plus it is an awesome accomplishment to achieve (and to brag about later). The better question is WHY NOT?
Any other reason for doing this? It is a good way to pay penance for any missed workouts during the year
What is the start time? varies...In St Louis it is 5:20 AM. At the Jones Center you can sleep in...start is 7 AM. Don't worry, you have the remainder of the day to take a nice nap and eat lots of leftover turkey.
What if I want to go shopping that day? Don't worry, the workout will be over in less than 3 hours so you have plenty of time to shop the rest of the day.
What if I can't count to 100? Bring a lap counter that can.
Are water wings allowed? No. Only competent swimmers are allowed to participate. Don't worry about being the slowest in the water, this is for ordinary Masters swimmers. There is no lifeguard on duty and this is NOT sanctioned. Fins, paddles, pull buoys, etc. are acceptable.
Will I get an award for participating? No. Do they give out medals for climbing Mt. Everest?
Must I be a member of USMS? Yes
Do I have to fill out any forms, sign legal documents or get drug tested? No, just show up.
Can triathletes participate? Yes, simply write a random number using black magic marker on both your shoulders and thighs before you get in the pool. No wet suits.
Can I stop in the middle to use the rest room? Yes. The official rules (of which there are none) state that you have the option of sitting out the 100 corresponding to your age. For example, if you are 48 years old, then you can sit out the 48th 100. (The nice thing about being in your 40's is that the set is in the 1:20 interval range when you get the option to sit out a hundred. You have the option to do whatever you want as long as you don't get in other people's way.
What if I haven't ever swum that far? This is your chance to be a hero and push yourself beyond your normal limits. You will surprise yourself on how far you can go with a group of fellow swimmers cheering you on.
What should I bring? Fluids! It is strongly suggested that you bring at least two full water bottles to drink during the set. Even people that don't normally drink fluids during a workout will be begging their lane mates for a drink if they don't bring something for themselves.
Smart alec comments during the set like "only 87 more to go" and "are we there yet?" and (the coach's future tombstone epitaph) "look at all this rest" are always welcome.

Let me know if you attempted this workout. For those who read this and are in NW AR this Wednesday we will be working out in the morning at the Jones Center at 5:30 AM.

Halliburton Workout

2009-11-06T06:52:00.000-08:00

Hope you are all doing well. Today's workout as submitted by Scott Halliburton. Enjoy

800 Warm Up
6 x 200 on 3:00 1&4 – Drill
2&5 – IM on 3:20
3&6 – Build
6x100 on 1:40 1&4 Build
2&5 IM
3&6 last 25 no breath
6 x 50 on :50 free Desc 1-3; 4-6
6x 25 on :35 odds easy; evens all out
250 Warm Down
Total 3300 yards

Attention Bentonville residents

2009-11-02T05:28:00.000-08:00

When: 5pm Tuesday

Where: Wal-Mart Community room- Bentonville Public Library- 405 S. Main Street

What: Community Center Meeting.

- Consultants for the city's new 7.5 million dollar community center will be presenting the results of a survey about what residents want from a community center. They will also be taking input at this meeting from residents. Anyone who can attend and give ideas for leisure or athletic pools should try to attend so we can have input about what sort of pools might be useful in our area. I hope to see everyone there!!! This is our chance to bring more pools to our area!

November 7th

2009-10-22T22:14:00.000-07:00

November 7th will be a busy day. There is also a great meet that day in Oklahoma City. Click here for more info on the meet. You can also view the entry form on our team page by clicking here.

Fun Friday

2009-10-21T03:02:00.000-07:00

For those following the blog - here is an advanced copy of this fridays workout.- enjoy.

5X100 on 1:35/1:30/1:25/1:20/1:15
Easy 200 pull
6X50 on :50, # 3 and #6 fast choice
Break
4X150 free on 2:10/2:05/2:00/1:55
easy 200 pull
4X50 on :55, #2, and #4 fast choice
Break
3X200 free on 2:45/2:40/2:35
Easy 200 pull
2X50 on 1:00, both fast
2,900

Wild Wednesday

2009-10-21T02:55:00.000-07:00

Thanks to Jim and Scott Halliburton for providing this weeks SLAM (St Louis Area Masters) workouts. Today's workout will help prepare you for the Black Friday 100 x 100's!

20 X 100 on-- as many as you can make on the 1:10. When you miss, rest two minutes and cont. 100's 5 seconds slower, or on the 1:15. If/when, you miss a 2nd time, then rest again 2 minutes and try to finish what is left of the 20X100's on 5 seconds slower, or the 1:20 in this example. This works best if you make the 20 X 100's by the 3rd interval, so you might need to adjust the place that you start.

Do the same thing for 10X100IM's. Maybe start on 1:25. Take 2 minutes rest and go up to a 5 second slower interval when you miss.3,000 yards

Tough Tuesday

2009-10-21T02:49:00.000-07:00

We had a good group this morning to take on this challenging workout. Each set alternates hard/easier. Stick with the time and do active recovery on the easy intervals. Enjoy

300 free on 4:15
275 free on 4:15 (easier)
300 free on 4:00
250 free on 4:00 (easier)
300 fast under 3:45
easy 25
Break
200 free on 2:50
175 free on 2:50 (easier)
200 free on 2:40
150 free on 2:40 (easier)
200 fast under 2:30
Easy 25
Break
100 free on 1:20
75 free on 1:20 (easier)
100 free on 1:15
50 free on 1:15 (easier)
100 fast under 1:10
easy 25
2,800 yards

This morning's workout

2009-10-07T16:26:00.000-07:00

WU
300 free
200 IM
100 DPS

Main Set
3x(4x100) +200 easy 3x(4x75) +150 easy
4 on 1:45
4 on 1:30
4 on 1:15
8x50 paddles only on :45
200 easy
6x25 with fins on :45 Fast kick
100 easy
3200 tll
¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬¬
20 minute open warm-up

3 x the following
- 4 x 100's (rd #1 @ 1:25, rd #2 @ 1:20, rd #3 @ 1;15) 4 x 75
- 1 x 400 @ 8:00 1 x
300

200 easy
Total 3,600 yards
_______________________________

Rainy Tuesday

2009-10-06T08:08:00.000-07:00

WU
400 Swim, 400 Pull, 200 Kick

Main Set
A B
Broken 1,650
11, 10, 9….3,2,1 :10 between each
400 IM Build each 100 -
200 easy 100
Total 3,250

J street World gym pool reopens

2009-10-03T18:25:00.000-07:00

Well.... The pool at J street reopened, and looks great, but it is so cold your toes will go numb. Brrr.... The rehab looks great, hopefully the heater will kick in soon!

Anyone interested in a swim meet next month, we would love to get a group together to go to the Kansas city area November 7th. Click here for more info.

Friday's workout at the Jones Center

WU 500

3x200 DPS

4x75 kick on 1:20 Build

3x50 2easy/1fast on 1:00

2x200 DPS

4x50 kick on 1:30 1easy/1fast

100 easy

6x50 best average on :45

3x100 DPS on 2:00

4x25 kick with fins on 1:00 FAST

200 easy

Ttl 3,000

Wednesday's workout

2009-10-01T09:25:00.000-07:00

If you haven't seen the photos of the Open water swim in August- click here to take a look. Here is the workout from Wednesday. We will be at the Jones center pool early Friday Morning, hope everyone can make it...

Warm up

400 free

600 pull

200 DPS

8x100 paddles on 1:30

200 DPS

16x50 kick on 1:10

200 DPS

200 Cool Down

Total 3,200

Tuesday's workout

2009-09-29T21:59:00.001-07:00

600 WU

Below 1, 3 and 5 HARD. 2, 4, 6 Recovery. Descend 1- 3.

A B

6 x 200 @ 3:30 150

6 x 100 @ 1:45 75 1^st 25 Side stroke Alt side

6 x 50 @ 50 Kick odd

6 x 25 on :45

150WD

Ttl 3,200

Fast Friday

2009-09-28T18:42:00.001-07:00

Sprint day!!!

Warm-up
========
300 swim
200 kick
300 pull

Group A: 75 yards
Group B: 50 yards
==============
2x1:20 fast
2x1:20 easy
4x1:20 fast
2x1:20 easy
6x1:20 fast
2x1:20 easy
4x1:20 fast
2x1:20 easy
2x1:20 fast
2x1:20 easy

5x1:00 choice - kick, pull, swim, float (moderate pace)

200 warm down

Tough Tuesday & Wacky Wednesday

2009-09-23T12:09:00.000-07:00

Tough Tuesday

Distance Suggestion
REPS Time Group 1 Group 2

4 ON 2:00 150 125
4 ON 1:50 125 125
4 ON 1:40 125 100
4 ON 1:30 100 100
4 ON 1:20 100 75
4 ON 1:10 75 75
4 ON 1:00 75 50
4 ON :50 50 50
4 ON :40 50 25
4 ON :30 25 25
4 ON :20 25 25

Wacky Wednesday
500 WU
6 x 200 pull (buoy and paddles) on 3:30. DPS Object is to cruise with long
strokes and alternate breathing. B's 150

6 x 100 IM @ 2:00 B 75 IM Fly, Back, Breast

6 x 50 @ 1:30 Drill 1st 25 Thumb drag

6 x 25 Underwater

Friday Workout

2009-09-21T11:03:00.001-07:00

Friday's workout from the Jones Center.

See you tomorrow morning at practice!

WU 10 min

4x(100 free,+50 kick, +50 drill)
3x200 free with paddles
6x100, 3 easy 1 strong, 1 easy, 1 strong on 1:50
200 easy
6x50 breast stroke on 1:15, 5 drill, 2 kicks 1 pull, 1 strong 38.5
2x100 drill free

300 cool down

3,200 Yards

Wednesday morning workout

2009-09-17T09:19:00.001-07:00

Here is the workout from Wednesday Morning at the Jones center. Just a reminder, we are swimming on Tuesdays instead of Mondays.

10 min WU

3 x 100 free on 1:20 75
200 kick 125
30 seconds rest
2 x 150 free on 2:00 125
200 kick
30 seconds rest
1 x 300 free on 4:00 250
200 kick
30 seconds rest
2 x 150 free on 2:00 125
200 kick
30 seconds rest
3 x 100 free on 1:20 75

200 Cool Down 175

3400

Our Long Distance per stroke Tuesday workout

2009-09-16T08:19:00.000-07:00

Our first Tuesday at the Jones center was a big hit with 18 swimmers! Here is the workout if you missed it:

WU 400,400, 200

A B

475 freestyle on 8:00 400
25 Fast on 1:00
375 freestyle on 6:00 300
25 Fast on 1:00
275 Freestyle on 5:00 225
25 Fast on 1:00
175 Freestyle on 3:00 150
25 Fast on 1:00
75 Freestyle on 2:00 75
25 Fast on 1:00

200 IM easy /hard 50 150 F,B,B

300 Cool Down 200

3,000

Negative split Friday

2009-09-11T06:37:00.000-07:00

We had a great workout at the Jones center this morning, with 13 swimmers. Just a reminder we aren't swimming on Monday's anymore, but will add Tuesday to our schedule.

Sunday a group is swimming at Hickory Creek at 8:30am if you would like to get a little more open water swimming in before it gets to cold outside!

We are building a list of swimming (and some triathlon ) related activities. Below are a few “tentative” dates you can pencil in. Please let us know of others and we will add to the calendar.

Calendar of Events: (tentative-not final)

2009

¨ Sept 19-20^th, Redman Tri, OK City

¨ Oct 3^rd, Tour De Cure, Bentonville, AR

¨ Oct 4^th, Heber Springs Triathlon

¨ Nov 7^th, Lewis & Clark Urban Adventure Race

¨ Nov 27^th, 100 x 100yd swim, St Louis, MO

¨ Sept 20^th, AR Senior Games, Hot Springs

¨ 2009 USMS Registration drive

2010

¨ Jan 23, One Hour Swim (backup date 1/30)

¨ March 13^th, B’ville ½ Marathon

¨ April 24^th, Hall of Fame, Little Rock, AR

¨ June 12th, Bville Masters Meet

¨ June 20th, 2010, Ozark Valley Triathlon, Fayetteville, AR

¨ July 17^th?, Ft Smith Masters Invitational

¨ July 25th, Shark Tri (adults)

¨ July 4th , (might be the 3rd) Firecracker 5K, Garfield, AR

¨ August 28^th, Ozark Open Water Swim, Beaver Lake, AR

¨ Sept 20^th, AR Senior Games, Hot Springs

NO practice on MONDAYS!!!

2009-09-10T14:34:00.000-07:00

As you all probably already know the Jones center is closed on Mondays. In order to contribute to the energy savings and maintenance day we will no longer have practice on Mondays. For now we will be meeting on Tuesdays, Wednesdays and Friday. Same time- 5:45AM Hope to see you all at the pool!!!

Welcome back!

2009-09-09T07:28:00.000-07:00

We had 17 masters swimmers join us for our first practice back inside this morning. We are still negotiating which days of the week we will be at the pool. We are there for sure on Wednesdays and Fridays the final day is still TBD. We will let you know as soon as we find out for sure. One other thing that has changed is the pool now has covers. They are asking we arrive a bit early to roll the covers off the pool and put in the lane lines. Overall we had a great swim and hope to see everyone Friday morning.

Here's the workout if you missed it-

warmup A B C

400 300 200 swim

200 150 100 kick

12 x 100 75 50 @ 1:20

1-6 drill 1st 25, 7-12 free

4x 300 250 200 @4:30

1 & 3 pull, 2 & 4 swim

4x 200 150 100 @ 2:45

cooldown 300 250 200

total 3200 2400 1700

Chilly last chance...

2009-09-06T10:15:00.000-07:00

8 brave lap swimmers headed to Bentonville during lunchtime on Friday for a last dip in the pool, long course! The pool will be open with short course lap lanes today, Sunday and tomorrow Monday from 1pm- 6pm. Then we will see everyone inside at the Jones center on Wednesday at 5:45!!!

More photos of the Ozark open water swim...

2009-09-02T20:23:00.001-07:00

Click here for more photos from the swim.

If you haven't already seen them click here for the photos from the newspaper photographer.

It was a chilly morning, but we hope to see everyone at the pool Friday Morning for our last outdoor practice- other chances are lunchtime Thursday and Friday!!!

In this photo the Lady Razorbacks- they swam before the race and helped out during the race!

Let's fill the pool Wednesday morning... only 2 more outdoor practices

2009-08-31T10:48:00.000-07:00

Click here to see the photo blog from the Ozark Open water swim. Special thanks to Spencer Tirey for coming out and taking photos of the event. He even got in the water up to his elbows to take photos of the start.

3 brave swimmers showed up for the outdoor swim this morning, only 2 broke the ice in Bentonville, and a few swimmers went to the World Gym instead because of the cold weather- here's the workout if you missed it.

Warm Up
500 Choice
Kick Set
5 x 100 on :15 rest
*odds = inside 50's fast
*evens = outside 25's fast
Main Set
6 x 150 @ 90% on :20 rest
2 x [6 x 50 @ race pace on :15 rest
*1 minute between rounds
4 x 75 @ race pace on 1:45
2 x [8 x 25 @ race pace on :30 rest
*1 minute between round; lower stroke count by 1 for the second round
*focus is on driving technique and stroke count
Recovery
200 Choice

We'll see everyone at the pool in Bentonville Wednesday and Friday at 5:45am, or Friday at 11am, then Monday off for the holiday weekend.

Ozark Open water swim

2009-08-30T21:45:00.000-07:00

We had a great swim Saturday Morning in Beaver lake!!! Thanks so much to Aaron and his wife and all the organizers and volunteers and sponsors. We couldn't have done it without everyone's help. More photos to come from the event!

Check out the photo blog at NWA online for great photos from the event.

Click here

Open water swim Tomorrow Morning

2009-08-28T09:27:00.000-07:00

24 hours to Show up, Suit up and Swim. For those who have not Signed up you can still do that Saturday morning.

Registration and Packet Pickup: 7-8:15 AM

Masters start time: “9 AM” (sorry about confusion posted in the paper said “8AM start”)

Hope you can join us for one more big splash before you hang up your summer swim suit.

Only 1 day till the Ozark Open Water Swim! (formerly Peace at Home) August 29^th , (9AM) at Hickory Creek, Beaver Lake, AR

This is the only sanctioned open water swim in AR. Triathletes- we have a 2.4 miler for those interested in checking out their Ironman swim split. There are shorter distances for sprinters (if you call 1,000 meters a sprint).

Practice: We will be setting up the course 3 PM Friday for those wanting to warm up.

Volunteers and Donations Welcome: Please fill up Aaron Thomas’s email if you can help with either. director@ozarkopenwaterswim.com

Swim this Saturday

2009-08-26T19:10:00.000-07:00

It's this Saturday our big swimming fund raiser. For more info click here.

The schedule is as follows:

7:00 to 8:15 Packet Pick-up

Check-In &

Late Registration

9:00 Start—Wave 1 (Adults)

10:30 Start— Wave 2

(USS Swimmers &

Age Group Swim )

11:30 Lunch

Participants &Volunteers

(others for a small donation)

I had a great afternoon workout at the Bentonville pool today. There were 7 of us lap swimmers there.

See everyone at practice Friday in Bentonville at 5:45am or 11:00am!

Chilly morning in Bentonville

2009-08-24T08:21:00.000-07:00

Well, it was 61 degrees outside this morning for our swim, but it was a balmy 78 in the water, so the folks who braved the cold had a great workout. For the rest of us I am headed over to Bentonville around 11am, if anyone wants to join me.

Last Friday we also had a great 11am swim in the sun, followed by a meeting about generating new members and interest as well as swimming dates during the upcoming year.

Our Friday workout was:

400 S

200K

100 s

1500 Broken (we mixed this up a little)

100, 200, 300, 400, 500- 10 sec rest between each

Then for cool down we did under overs.

Let's hope for warmer weather and see everyone at the pool Wednesday morning, remember our lake swim and fund raiser is Saturday, hope to see everyone at the lake- this will help raise money for our Jones center use for next year.

8 days until the Open water swim- practice this Saturday Morning 7:30AM

2009-08-21T04:15:00.000-07:00

Hope you can join us for one more big splash before you hang up your summer swim suit.

Only 8 days till the Ozark Open Water Swim! (formerly Peace at Home) August 29^th at Hickory Creek,Beaver Lake, AR

Practice:

¨ There is a group meeting at Hickory Creek Beaver Lake this Saturday morning 7:30 AM.

¨ For those in the NWA area the Memorial Park is keeping regular pool hours till Labor Day. M-W-F, 5:45 AM to 6:45 AM “long course”. After Labor day we hope to stay outdoors 11 AM -1 PM before moving indoors to the Jones Center. I will send out confirmation once locked down.

Volunteers and Donations Welcome: Please fill up Aaron Thomas’s email if you can help with either.director@ozarkopenwaterswim.com

Registration/More information: click here

Lake level is great- temp is perfect- please join us for a good time!

C U at the pool (or lake),

Jeff

Friday 11am

2009-08-20T10:30:00.000-07:00

Come join us for an afternoon practice in the Sunshine. This is for all of us who are only pretending to be early birds. We will be swimming in Bentonville at 11am. It sounds like the Bentonville pool will be open for our 5:45 swims until September 7th, then we are all back over to the Jones center for the Fall and Winter.

Monday morning workout

2009-08-17T09:17:00.000-07:00

Here is our workout from Bentonville this morning. I hope everyone is gearing up for the Ozark open water swim on the 29th! You can choose from 1k, 2k or 4k

LCM
WU 10-15 minutes

Main Set (Neg split below)
800 Free (Keep track of your 2nd 400)
1:00 rest
100 kick (last 50 fast)
400 Free (overall time faster than the last 400 of the 800)
1:00 rest
100 kick
200 Free
1:00 rest
100 kick
200 IM (Neg split the stroke)
Cool down

Omaha Workout

2009-08-12T18:55:00.000-07:00

Thanks to a group of Fayetteville Triathletes and our regulars we had 14 swimmers this morning! Great workout provided by Carie - she modified this one from her Omaha NE Masters practice. Enjoy! C U at the pool, Jeff

Warmup:
2 X 150 (middle 50 breast)
4 X 50 kick (descend)
200 pull (breathe to the south the whole way. Think about "grabbing" water at through the pull)
2 x (5 x 100) on 1:45 On 1st set, the last 25 is back. 2nd set is descend pull.
3 (or 4) x 200 kick on 4:45 (I did IM order for kick)
1 X 100
1 X 75
1 x 100
1 x 75
1 x 100
(do all of the 5 above on either the 1:20 or 1:30
100 cool down
Total: 2850 Yards, or 3050 yards

Monday Morning Splash

2009-08-11T07:34:00.000-07:00

We had 9 swimmers Monday Morning and a great long course swim. It was a recovery for many from this weekends races. The Ozark Open water swim is quickly approaching on August 28th. We could use more sponsors if anyone knows of a company that would like to sponsor. It is also time to send in your swimming application. Click here for more info.

Here was our workout for the morning:

20 min warmup

4x 300 @ 7:00

4x 200 @ 3:30

4x 100 @ 1:45

4x 50 @ 1:00

Big turnout on Wednesday morning

2009-08-05T11:59:00.000-07:00

The Springdale and afternoon folks joined us for our Bentonville morning swim. We had 16 swimmers, two to a lane and filled up the whole pool! We had a great workout.

Good luck to all the triathletes competing this weekend!

Chip is running a Sunday morning swim each weekend on the lake at Hickory Creek at 8:30am.

Today's Long course workout:

20 minute warm-up

8x100 on 2:00 Des 1-4 5-8

100 kick FAST

6x50 @ 1:00

odd cruise/ even fast

2x 8x50 @ 45/ 60

200 recovery

4x50 @ 1:00 sprint 1st 25

200 recovery

Bring a friend Wednesday...

2009-08-03T05:23:00.000-07:00

Let's try to fill up the pool on Wednesday!!! We have a great workout lined up and would love to see everyone there!

We had the whole pool this morning and did our first of the month mile, under a beautiful Sunrise!

See you at 5:45 in Bentonville.

Fun Friday

2009-08-02T21:51:00.000-07:00

We had 6 swimmers in our 5:45am swim and I finally got smart and joined the 11am swim. We also had 6 swimmers and a wonderful Sunny afternoon! I even had to wear my shaded goggles. The pool was set up short course, so here is our workout-

Warm up-

400 S

200 K

300 P

100 Drill

4x 1st 2nd 3rd 4th

300-80% 90% 100% 80%

200-90% 100% 80% Warm

100 100% 80% 90% Down

Fast Flags workout...

2009-07-29T05:28:00.000-07:00

We had a great workout in Bentonville this morning and even had the whole pool to ourselves! Today we worked on swimming fast between the flags and great turns.

Warm up 200

Drill 8x50 4 kick

4 catchup

200 fast flags

Main

A B

6x50 1 & 3 kick

300 200

6x50

300 200

6x50

300 200

6x50

300 cool down

75 year old-Favorite Workout

2009-07-27T05:30:00.000-07:00

Good Morning, We had 7 swimmers at Memorial Park Pool this morning. Today's workout was modified from this months USMS Swimmer- "Favorite Workout". Can you swim faster than a 75 year old?

LC Meters

Warm-up: 400 Swim, 400 Pull, 200 Kick

Main Set: 16 x 100

4 @ 1:45

4 @ 1:40

4 @ 1:35

4@ 1:30

200 easy

8 x 50 @1:00 (odd=FAST!)

Cool Down 200

3,000 Meters Total!

C U at the Pool, Jeff

Upcoming Meet in Tulsa August 14-15

2009-07-22T07:52:00.000-07:00

Tulsa Masters Swim Club's 29th Annual Oklahoma Memorial State Championship meet (at one time known as the LaRue Finley Swim Meet). This meet is August 14-15 in Tulsa, OK. Distance events are Friday night, the other events Saturday. Great pool side party follows the meet.

McClure Park Pool 7440 E. 7th st Tulso

Friday Event warm-up 5pm, First event starts 6:00pm

Saturday Warmup 9:00am, Events start 10:00am

If you get your entry in by August 8th, the meet fee is $20.00

Cool morning swim

2009-07-20T06:25:00.000-07:00

6 of us had a very nice swim in Bentonville this morning. Not too hot! We hope to see everyone at the pool and enjoy our last month of swimming in the fresh air, and getting ready for the open water swim!

500 Warmup

4x500 Broken

200 IM

100 #1fly #2 back #3breast #4 free

100 easy free

50 hard fly

50 easy free

200 kick

300 cool down

Ft Smith Meet this weekend.

2009-07-16T20:05:00.000-07:00

A few team members are traveling down to Ft Smith for this Saturday's meet. It's not too late to join them. Click here for full info. If you want to carpool please meet by the tennis courts at WLFC at 7:10am.

Warm-ups start at 8:30am and the meet begins at 9:30. Deck entries are $30 and will be accepted until 9:15 AM. Good luck to all of our swimmers!!!

Happy Friday

2009-07-12T20:44:00.000-07:00

We had a nice swim in Bentonville Friday morning with 8 of us!

WU 500 S

200K

200 P

100 Drill

2x 350 30 sec rest

4x50 on 1:00 odds stroke/ even free

2x250 30 sec rest

6x50 on 1:00 odd stroke/ even free

2x150 30 sec rest

8x50 on 1:00 odd stroke/ even free

200 warm down

Happy 4th of July

2009-07-04T21:32:00.000-07:00

We had a great 5K this morning! Special thanks to Jeff and Deb for hosting the event and to all who helped out including our boaters who looked out for all the swimmers. We had a nice smooth swim out to the island, then the wind kicked in on the way back and we were swimming against the waves, but had a great time! Special thanks to Mark for photos of the day. Click here to see his pics. Todays swim was all a lead up to our Ozark Open water swim August 29th. Click here for more info on the swim.

Saturday 6:50am swim Beaver Lake!!!

2009-07-03T08:30:00.000-07:00

Hello Arkansas Swimmers,

Looks like we will have 30-40 swimmers..below are more details for this Saturday swim at Beaver Lake.

We have attached a map to the cabin-be aware that this is a 1 hour drive from Rogers

1. 6:50AM swim briefing…7AM we leave the dock! It would be best to be there by 6:30 to get ready.

2. Bring a Lawn chair

3. If anyone has two-way radios we would love to use them for communication between boats

4. Bring swim buoys or noodles to tie on to your ankle for greater visibility and resting

5. If you are planning on staying for the day please byo food, drink, cooler & ice…we will provide the fire

6. Breakfast will be available immediately after the swim

If you have anyone with a jet ski, boat or kayak that would like to come and provide some additional safety it would be greatly appreciated.

Please come early so that we can start on time.

See you at the lake!

Jeff & Deb

Click here for more information

Saturday 6:50am swim Beaver Lake!!!

2009-07-01T05:31:00.001-07:00

I hope everyone is planning to come over to the lake early in the morning on July 4th! What a great way to start the holiday. Click here for the details.

We had a great practice in Bentonville this Morning. It was a bit chilly out, but felt great. Here's our workout.

Warm UP

500 swim

300 50K/50drill Fly/Back, Breast

A's B's

2x 50 on :50 :60

2x 100 on 1:40 2:00

2x 150 on 2:30 3:00

2x 200 on 3:20 1 x 200 on 4:00

2x 150 on 2:30 3:00

2x 100 on 1:40 2:00

2x 50 on :50 1:00

400IM

200 Warm Down

3000 total

Friday's workout

2009-06-29T13:25:00.000-07:00

I hope everyone is gearing up for our early morning swim on Beaver lake this Saturday, fourth of July! Click on the link on the right for more info.

I wasn't at practice this morning, but on Friday we had 11 swimmers and a very nice swim, Carie even brought out kickboards from her car.

500 (2nd and 4th kick)

4x50- 25 backstroke kick, 25 br kick no board

2x 4x150 on 3:00

1st set: middle 50 fly, then back, then br, the free, 2nd set all pull

200 drill (50 rt arm, 50 left arm, 50 catch up, 50 swim)

trailing arm is by your side, think about your roll

8x 50 (# 1/2 on :45 #3/4 on :50, #5/6 descend on 1:15

300 cool down

total 2800 meters

hot days early morning swims...

2009-06-24T05:58:00.000-07:00

We had a great swim in Bentonville this morning. We had 12 swimmers and it wasn't too hot out yet, but the pool is warming up. Check out the previous posts for updated meet results, fourth of July Beaver Lake swim info, and some photos from the meet.

warm up

2x 150 1st 50 breathe every stroke

200 reverse IM kick

2x100 ( 1 back, 1 free) drill (rt arm, left arm, drill swim)

main set

4x50 on 1:00

4x100 on 1:40

4x150 on 3:00

4x100 on 1:40

4x50 on 1:00

6x50 Heart rate cool down

July 4 Swim Beaver Lake

2009-06-23T21:40:00.000-07:00

Click here for more info on the swim. The pre swim meeting is at 6:50 am, and it takes an hour to get there from Rogers, so be sure to give yourself plenty of time to drive out!

Meet photos

2009-06-19T07:04:00.000-07:00

About half of the meet photos have been posted. Click here to view them. I am headed out of town and hope to have the second half done by next week. Sorry for the delay.

Enjoy!

100 swimmers

2009-06-18T08:46:00.000-07:00

Congratulations Arkansas Masters has just registered our 100th Swimmer for the year! Below is our workout from Wednesday in Bentonville. We had a great morning workout and 13 swimmers, we hope to see everyone at 5:45 on Friday Morning. Click here for meet results from last weekend, more photos still to come.

TOTAL: 2800 METERS 50 M

WU:

500 (2^nd and 4^th 100 are kick)

4 x 50 25 (backstroke kick, 25 breaststroke kick, w/o a board)

2 x 4 x 150 on 3:00

(1^st set: the middle 50 is butterfly, then back, then

br, then free. 2^nd set is pull)

200 drill (50 rt. arm, 50 left arm, 50 catch up, 50 swim. Trailing arm is by your side. Think about your roll)

8 x 50 on :45

300 COOL DOWN

More photos and Meet Results to come...

2009-06-15T08:03:00.000-07:00

The meet results are in. Click here to view them. Photos will be posted on line later this week, please check back.

We had a great morning workout in Bentonville today and stretched out all those sore legs from the weekend. We had 8 swimmers and Carie brought a great workout for us all.

WU 300 ( swim 2 of your 25's fly, half lengths)

200 IM order kick

4x50 IM (fly/back, back/breast, breast/free, etc...)

3x100 at 90% (fast)

4x 50 descend

3x200 30 seconds rest

4x50 descend

3x200 IM

4x50 descend

200 cool down

3000 total