Serving Masters Swimmers In Virginia And West Virginia .

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LMSC FOR VIRGINIAServing Masters Swimmers in Virginia and West Virginia - November 15, 2005It’s Registration Time!VMST Fall Meetin Virginia BeachOur LMSC Registrar, Dee DeLong, hasmailed out pre-printed renewal forms. Your currentregistration expires December 31 - don’t wait,renew now.A chart on page 3 show registration numbersby clubs since 2001.by Betsy DurrantThe VMST Fall Meet returned to VirginiaBeach this year - to the Bayside Recreation Center.This meet began in 1980 as a two day meet at OldDominion University. It has been held at ODU, MtTrashmore YMCA, Norfolk Academy, PrincessAnne Recreation Center, Midtown Aquatic Center(Newport News), and Ft. Eustis.XI FINA World Masters Championshipsby Jim MillerIt was such a pleasure to work with theRecreation Center staff and to run the meet usingHy-Tek Meet Manager. For many years, swimmerssubmitted their events on 3x5 cards, and we handseeded each event. Times had to be averaged andall results were done by hand. Forrest Sullivan andI were meet directors and we talked our spouses,Phyllis and Steve, intodoing the paperwork at themeet, even keeping teamscores and high pointawards for each age group.There will be a rare opportunity for all Virginiaswimmers to share this summer in Palo Alto atStanford. USMS is hosting the first WorldChampionship held in the US in over a decade.This is a true international aquatic festival bringingtogether masters enthusiasts fromall over the world and alldisciplines, including pool andopen water swimming,synchronized swimming, diving,and water polo. This is the stuffthat memories are made of!At this meet, I hadwonderful, reliableassistance.You will be seeing more about thisopportunity through your newsletter and on line atwww.2006finamasters.org. Online entries will open January 1,2006. Entry forms are nowavailable via the meet entry bookand will be accepted. (Mine isalready in!) While the event isAugust 4-17, 2006,See Worlds on page 5.See Meet on page 3.Jeanne M eredith, ForrestSullivan and Mike Duignangiving out awards.ü1

LMSC OfficersDecember 2-4:Zone SCM ,W heaton College, M ASee Colonies website or www.SwimNem.orgChair: Charlie Cockrell757-865-6250, Cockrells@juno.comDecember 11: Terrapin 1000/1650Catholic University in DCJanuary 28-29: Charlotte, NCVice Chair: Harry DeLong703-368-0309, hdelong@comcast.netJanuary 29: SCY in AlexandriaFebruary 11-12: Richmond (at NOVA)Entry will be in the Dec and Jan VM ST newslettersSecretary: Lisa Bennett804-379-5324, swimlab56@msn.comM arch 5: Chinn AquaticsEnry will be in the Jan (VM ST) and Feb (LM SC)newslettersTreasurer: Mike Duignan757-721-2225, mikeduignan@cox.netApril 21-23: Zone M eet at George M asonEntry will be in the February LM SC newsletter.Registrar: Dee DeLong703-368-0309, deedelong@comcast.netApril 29-30: Raleigh, NCM ay 11-14: USM S Nationals, Coral Springs, FLSanctions: Judy Martin757-721-0890, jmartin240@cox.netAugust 3-17: World Championships in Palo Alto, CAWeb SitesMasters Swimming in VAVASwim.orgInformation, entries, registration forms, and links.USMSusms.orgResults from Nationals, Top 10, articles.SwimInfo.comLatest info on all levels of swimming.Nearby LMSCsNorth Carolina: NCMasters.orgMaryland: Maryland@usms.orgPotomac Valley: PVMasters.orgColonies Zonewww.ColoniesZone.orgNewsletter EditorBetsy Durrant211 66th StreetVirginia Beach, VA 23451757-422-6811 (fax or phone before 9:30)durrant6@cox.netGraphics (title) from www.swimgraphics.com and(separators) from www.swim-city.com.2

REGISTRATION SUM M ARY BEGINNING 2001VM ST - Virginia M asters Sw im TeamBM S - Blacksburg M asters Sw immingCAM - Coomes Aquatic M asters (Abingdon, VA)CCLM - Concord C-Lions M asters (Athens W V)CFYM - Charleston Family YM CA (Charleston W V)LAM S - Leesburg Area M asters Sw immingM M AC - M ountaineer M asters Aquatic Club (M organtow n W V)PYM - Peninsula YM CA M asters (Hampton)QDDM - QDD, M anassasRCA - Rockbridge County AquaticsSHYM - South Hampton YM CA M asters (Chesapeake, VA)SRM C - South Riding M asters Club (Loudon Co, Va)VBS - Valley Blues StauntonWAM C - Woodbridge Area M asters Sw im ClubW M S - Winchester M asters Sw imming (Winchester, VA)UNAT - UnattachedTOTAL REGISTERED SW IM M ERS:% Reregistered from Previous %71%70%Meet continued from pag.e 1My sincere thanks to all who helped and allwho participated!.Carol Fernheimer and her staff at the Rec Centerdid all of the set-up: lane lines, flags, touch pads,timing system, bleachers. A staff member also ranthe timing system.Charlie Cockrell was the referee and kept themeet running smoothly, but not too quickly. NancyMiller was one of the stroke and turn judges.Coach Joe Gentry had his Cox High Schoolswim team there to time. This was a role reversal asseveral Masters swimmers officiate at the highschool meets.Arlein Steiner took care of check-in. ForrestSullivan was the safety marshal and helped JeanneMeredith give out awards.Susan Marens hosted the social with help fromJoan Averette and the swimmers from Great NeckRec Center.Janis Sweeney guided me through running themeet with Meet Manager. Janis officiated at someof our early meets and even swam in one meet.Scott BaldersonSeanCallendar3

Get the Winning Edgecoordination problems can be robbing you ofperformance or recovery capability.Here is a good place to make an appropriateanalogy: your ability to move is like your on/offswitch for a light bulb; but your coordination is likethe dimmer switch. You can train for strength andendurance all you want, but if your coordination isoff it won’t matter because the light will never be asbright and your performance will never be as goodas it could be. It is sort of like turning the lightswitch on and off (training and performing) andexpecting the light to get brighter (improvedperformance) without making sure the dimmerswitch is turned on all the way. This newunderstanding of the functional evaluation of thenervous system and how it integrates into ourcoordination is revolutionizing the evaluation andtreatment of many health problems.As a chiropractic physician that is boardcertified in neurology and with 29 years of study inkinesiology, my experience has been that hiddencoordination problems are behind the problemslisted above. That is why it is vital that each athleteand patient’s neurological coordination pathways bethoroughly evaluated. You can treat the painfuljoint, but if you don’t look into why the joint isn’tfunctioning normally the problem may not go awayor be properly treated. This requires a thoroughunderstanding of not only our balance mechanism,but of muscular controls from both conscious andunconscious neurological pathways. (It can also bea sign of muscle imbalance, but that is another topicfor another article!)For example, if you have a painful muscularand/or joint condition in your neck, it will beimportant to evaluate your balance and eye motions.Why? Because the nerves that control the musclesof your eyes and your balance are the same ones thatcontrol all the muscles of your neck and spine. Ifyou do not check all related systems, then a hiddenimbalance will remain and problems will be createdor only partially corrected. It is not enough to justgive spinal adjustments. Now we want to look intowhat causes the problem in the first place.by Mark Smith, DC, DABCNLisa Bennett sent this article and the followingnote: “I have had chronic neck/shoulder pain foryears and Dr.Smith has really helped with it. About17 yrs ago, he helped me with serious sciatica onmy right leg. It's not just the spinal adjusments.it'sthe connection with the nervous system andnutrition. BALANCE IS A KEY FACTOR IN THISTHERAPY.That is a key with swimming as well.”If you are an athlete at any level of ability,you know that your coordination has got to beexcellent in order for your performance to beoptimal. Whether you want to improve your timeswhen swimming, lower your score in golf, runfaster, hit it further, improve your accuracy or justplain bring our your best, you depend upon yourcoordination to carry out your commends. Eliteathletes know that even small improvements incoordination can result in big gains in competition.Coordination is the ability of your musclesto move your joints in a coordinated effort thatachieves your desired results. This motion is a mixof consciously controlled and unconsciouslycontrolled (i.e., reflex reactions that you don’t haveto think about) neurological pathways. When yourcoordination pathways are not functioningoptimally, you cannot give your best when required.Small (or large) uncoordinated movements rob youof your optimal performance.When you reach for peak demand levels anddon’t know that your coordination is off, you cancause an injury, pull a muscle, strain a joint orligament, miss the shot, fatigue too quickly, loseyour form, or your lap times are too slow.Suboptimal performance despite training hard isoften a sign of the loss of the unconsciousneurological coordination controls.Or look at it another way: you may betraining hard and be dedicated to achievement inyour chosen sport, but may have hit a plateau. Youmay have an injury that recurs or is slow to heal, orsome type of a chronic pain or problem that gets inthe way of your performance. It is simple: hiddenSee Winning Edge on page 5.4

Winning Edge continued from page 4.VMST Newsby Betsy DurrantThe same goes for the shoulder, lower back,knees, discs or any joint problem anywhere: makesure that all of the coordination systems areevaluated. The good news is that once an imbalanceor weakness is found, the nervous system respondsto exercise just like muscles do, only faster!Specific neurological exercises are essential forproper restoration of the normal coordinationresponse, optimal joint function and maximal sportperformance. Combine these neurologically basedexercises with appropriate rehab of the injured areaand it is like turning the dimmer switch all the wayup for the best function possible.What if you don’t have any pain but want tomake sure that you are functioning at your best?Then an evaluation to check your coordination outmay reveal hidden problems that are secretlyrobbing your abilities. Your local board certifiedchiropractic neurologist is equipped to evaluate allof your coordination pathways and create anindividualized care program to help restore you totop form.A team meeting was held after the meet in VirginiaBeach on November 5. A summary of the minutesof the meeting will be in the next VMST newsletter.Of note, however, is the election of new officers:President - Betsy DurrantVice President - Bud SwigerSecretary - Jeanne CrouseTreasurer - Craig CampesiWhen Nancy Miller presented the slate from thenominating committee, she commented that aneffort was made to provide leadership, to representthe various geographical areas of the state, and totry to involve those who had not held office before.I want to thank Kitten Braaten for all her work asVMST President. Kitten served during a difficulttime - we had no Vice President and the Secretarywe elected was unable to serve. Kitten worked hardand kept the team functioning and moving forward.Mark Smith is a Board Cetified Chiropractic Neurologist andOf immediate concern is the World Championshipsat Stanford University in August. There will be NOLC NATIONALS next summer because of theWorld Championships. Jim Miller provided someinformation in the previous article and also includedinformation on relays for VMST: “VMST has beenknown for excellence in relays. Let’s show theworld what we can do, while having fun. Relayentries are due by the same deadline as individualevents. We have to know as soon as possible whois going. So please send me your relay informationearly @ JWMSwimMD@aol.com.”a member of the American Board of Chiropractic Neurology.He is from Midlothian .Worlds continued from page 4.the pool events span the dates of August 4-10. Payparticular attention to August 8, which is the relayfestival that is in the middle of the competitiondays.To facilitate communication about Worlds, if youare even considering going, let me know via email.I will create a distribution list to keep you informedabout who is going, team arrangements, etc. If youhave any interest in the meet and want to be on thedistribution list, let me know: durrant6@cox.net.The open water is a 3K swim in San Francisco Bayon August 11. Entry deadlines are early andRELAY ENTRIES ARE DUE AT THE SAMETIME.More to come!! Plan early, join your friends, andenjoy the international celebration of your sport.See page 6 for hotel information from Patty PowisMiller.5

changes that were passed in Montreal a couple ofmonths ago and were also passed by USASwimming.Hotel Information for WorldsStacey Cornell checked out the hotelpossibilities for Worlds and found that the SheratonPalo Alto is a good choice, as it's very close to thevenue (½ mile) and relatively reasonable in cost( 179 per night). Going through the HousingBureau for Worlds, I got a block of 25 rooms at theSheraton for VMST. However, each person whowants a room still needs to go on line to1. On backstroke starts, toes no longer need to becompletely submerged at the start. You are notpermitted to curl the toes over the lip of the gutter orstand in the gutter (feet must be on the flat part ofthe wall below the gutter, if there is one), but thereis no other requirement for foot position.2. On breaststroke, swimmers are now permitted totake a single butterfly kick during the first completecycle while completely submerged followed by abreaststroke kick. Be advised that USA-Swimmingis still looking at the interpretation of this rule andcould be altered slightly. We will be gettingsomething out to all LMSC Officials Chairs shortly.But, for now the guidance is as follows:www.2006finamasters.organd book a room. At the beginning of the bookingprocess, they will be asked to categorize themselvesand one of the choices on the pull-down menuaccompanying that question will be VirginiaMasters Swim Team. Choosing that item will givethem just one hotel choice -- the Sheraton Palo Alto.The allowable butterfly kick must come sometimebetween the initiation of the first breaststroke pulland the first breaststroke kick during the underwatercycle. A cycle of breaststroke is clearly defined inthe rule book as one stroke and one kick - in thatorder. (Starting with a kick after the start or after aturn has always been an infraction.) A butterfly kicktaken before initiating the pull off the wall is illegal.A downward butterfly kick at the end of abreaststroke kick is still illegal at any time duringthe race.Of course, team members can go outside of theVMST block and pick another hotel if they prefer.But for the official Worlds hotels, all reservationsneed to be made through the Housing Bureau to getthe Worlds rates. Rooms should booked as soon aspossible. For everyone's information, the OpeningCeremony is on Aug. 3, with swimmingcompetition running Aug. 4 through Aug. 10. TheClosing Ceremony is on Aug. 10.Thanks, PattyThe other major thing that we discussed in the RulesCommittee deals with meets that are sanctioned byboth USMS and USA-Swimming. Previously, wecould run USA-Swimming and USMS co-locatedwith heats or sessions separated. Recall that we didthis at our Fall Meet last year at Fort Eustis. Thediscussion centered around actually combiningheats and allowing USMS and USA-Swimmingathletes to swim together. USMS already acceptstimes that are swum at USA-Swimming Sanctionedmeets. The issue of mixing swimmers together getsinto the fact that our rules are slightly different(butterfly kick being the only major difference) andofficials would then have to worry about which lanewas swimming under which set of rules.Editor’s Note: Some people have commented on thecost of the rooms. I have heard from other teamsthat there are hotels listing rates under 100. Theyare further from the venue and would require arental car.From the LMSC ChairCharlie CockrellThe USMS Convention this year was veryinteresting, with an election, some changes toCommittee structure, and other business.Therefore, USMS passed legislation (afterconsulting with USA-Swimming Rules CommitteeFirst, USMS passed some rule changes that areeffective immediately. These stem from FINA rulesSee Chair on page 7.6

Chair continued from page 6.finished is also noted. The complete listing can befound on the USMS website (www.usms.org).and Insurance people) to allow for mixed heats. Themeet can be sanctioned by both USA-Swimmingand USMS and if the heats are mixed together, wewill follow USA-Swimming 6,5,4,4,6,4,4,The idea of dual-sanctioned events opens up anumber of possibilities that we may be able to thinkabout. Distance meets or small regional/intra-squadmeets could allow masters swimmers to participateif it fits the timeline. This may also provide someflexibility for swimmers in some of our more ruralareas to swim a small meet with a USA-SwimmingClub. To clarify the USMS regulation on sanctions,ANY organization with an interest in swimmingmay request a sanction from USMS - it does nothave to be a USMS member club. Therefore, aUSA-Swimming club in Virginia or West Virginiacould request a sanction for a meet and allowmasters swimmers to participate. Clubs that havemasters groups or masters swimmers at theirfacilities may want to take advantage.I would like to pull a few folks together and workon some policies that would facilitate takingadvantage of these provisions and we can work withour LSC counterparts to find appropriateopportunities to implement them. Since we are atthe start of a new season, this would be a good timeto examine how we work together and think "out ofthe box" to provide more opportunities for mastersswimmers to compete.Benjamin C GarrettJeremy P LinnFrank ByskovRob St. JeanDavid B M alsburyLang H M eemRick H StringerDavid J FrischWarner F BrundageArt D WolfeRussell DavisCatherine VorrasiAnnie E GillCheryl ConlinAlice W PhillipsPatricia M PowisLisa A BennettM arcia L BarryBetsy DurrantIda M HlavacekBeth SchreinerJoann LeilichLucille GriffinBarb ZaremskiLaura S WalkerJohnnie DetrickLaverne AdamsM arianna BerkleyM arie 6666666769708292VM ST, 3 Firsts!QDDMVM ST, 1 First!CFYMVM STVM STVM STVM STVM STUNATVM STQDDMVM STVM STVM STVM STVM STVM STVM STVM STVM STVM ST, 5 Firsts!VM STVM STVM STVM STVM STVM STVM ST, 2 Firsts!Top Ten relay listings for SCY will be in theDecember VMST newsletter.Thanks and I look forward to another excitingseason.Charlie Cockrell , Virginia LMSC ChairUSMS Officials Committee Vice ChairSwim To Protect Your MemoryThis article came from the March, 2005, edition ofSwimmingWORLD. The new format forSwimmingWORLD includes a section aboutMasters Swimming. To subscribe, call 1-800-5113029 or go to www.SwimInfo.com.LMSC for VirginiaSCY Top TenDoes this sound familiar? You’re at a party withyour wife and are about to introduce her to a friendor colleague when you find you can’t quite recall hisname. You’ve spoken with him once or twice aweek for the past few months and his name is at theCongratulations to the 29 swimmers who wereranked in the national Top Ten for the short courseyards season. Unfortunately, there was not room tolist all the events. In the chart below, the firstnumber is the number of events that swimmer wasranked in. The number of national first placeSee Memory on page 8.7

51 Healthy Foods43.44.45.46.47.48.49.50.51.This inform ation cam e from the Tufts University Health &Nutrition Letter, August 2005. This is just a listing of thefoods, not the entire article. For inform ation on the TuftsNewsletter, visit: rn eef eye of roundBlueberriesBran FlakesBroccoliBrown RiceBrussels SproutsCanola OilCantaloupeCarrotsCauliflowerChicken BreastsCollard GreensCranberry JoiceKaleKidney BeansMackerelMilk (non-fat or low-fat)OatmealOkraOrangesPeachesPeanut ButterPopcornPork LoinPrunesQuinoaRomaine LettuceSalmonSardinesShredded-wheat CerealSpinachStrawberriesSweet PotatoesTeaTofuTomatoesTunaTurkey BreastWalnutsWatermelonWhite FishWhole-grain BreadWhole-grain PastaYogurt (non-fat or low-fat)Memory continued from page 8.tip of your tongue but still it eludes you.Don’ panic. This common experience is not a signof incipient Alzheimer’s disease. According to TheTuft’s University Health & Nutrition Letter, it’ssimply a memory lapse that is part of “normalaging.” Generally, as we age, the synapses betweenour nerve cells break down, slowing the movementof nerve impulses in our brain, a process that iscaused by oxidation. This hinders the flow of bloodto the brain, disrupting brain funcion, includingmemory.Fortunately, says Gary Small, M.D., director of theAging and Memory Research Center at UCLA,there’s a six-step solution that will keep the bloodflowing to your brain and your synapses firing.Step 1: Swim. Research shows that even moderateexercise protects brain function, and swimming, ofcourse, is the best exercise of all.Step 2: Exercise mentally. The brain, whichoperates on the principle of “use it or lose it,”responds to mental stimulation. This results inincreased blood flow and stronger cells and synapes.Step 3: Manage stress. Chronic excess stress makesthe brain vulnerable to destructive free radicals.Manage your stress through yoga, relaxationtechniques or swimming.See Memory on back page.8

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synchronized swimming, diving, and water polo. This is the stuff that memories are made of! You will be seeing more about this . LAMS - Leesburg Area Masters Swimming 18 24 26 32 25 MMAC - Mountaineer Masters Aquatic Club (Morgantown WV) 20 PYM - Peninsula YMCA Masters (Hampton) 2 4 5

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