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c u r r e n t s
aquatics
FEBRUARY MARCH 2015
PAGE INSIDE
1 President’s Letter
1 Coach’s Column
2 Swim Defiance Celebrates Independence in 2015
3 Reasons Why You
Should Swim At
Champs
6 Blue Waves In
Motion
6 New And Returning Members
7 Directory
Blue Wave Aquatics
PO Box 24083
Federal Way, WA
98093
UNITED STATES MASTERS SWIMMING
President’s Letter
Coach’s Column
by Pat Duggan
by Wendy Neely
Sooner or later it can happen to all of We're on our way through the first
us: illness, injury or other age-related month of the new year with a lot of the
indignities. So the question becomes, to same members and some new ones
swim or not to swim? For short-term too. This January I feel like everyone is
acute issues, e.g., the flu or fractures, in the same place of coming to workout
the answer is obvious: time to take a and embracing the essence of Masters
break from the pool, but for longer- swimming. The enthusiasm, comradeterm chronic ailments, what then? Per- rie and attendance has been through
haps the best solution is just to find a the roof! It is so much more fun to
way. In other words,
coach swimmers who
adapt. Discouraging?
want to be "coached"
Of course, but the
through technique,
SAVE THE DATE:
hidden- benefits can
speed,
endurance
Join in on the “POW” (Pool
be downright surprisand everything in beOpen Water) race on Sunday
ing.
tween.
February 22, 2015 at KCAC.
This is like Mario Kart in the
pool! Watch for more info
Take Nellis Kim. If
Showing up to your
coming
on
Facebook,
our
you’ve ever watched
workouts and doing
website, and at the pool...
her power down the
the workouts is fine;
lane, you know that
however, you’re not
Nellis has a killer kick.
going to make a lot of
What you may not know is that she can changes to your swimming nor will the
thank a shoulder problem for that. fun last very long when the results
Same goes for Zena Courtney, who don't change to your benefit. If you're
comes back from injury after injury in reading this and are in the “showing
better form than before, continuing to up” mode, don't worry. Swimming for
set new records.
sanity is priceless and needs to be done
during periods of our lives.
Their secret? If one body part isn’t up to
the task, focus on improving something Here's a few ways to maximize your one
else.
hour practice.
bluewave-aquatics.com
(Continued on page 4)
VOLUME 17—ISSUE 1
(Continued on page 5)
Page 1
c u r r e n t s
blue wave aquatics
TEAM OFFICERS:
President:
Pat Duggan
Vice President:
Kim Boggs
Secretary:
Jenell Outerson
Treasurer:
Judy Williams
Membership:
Angela Turley
Swim Defiance celebrates
INDEPENDENCE in 2015
by Zena Courtney
BWAQ is working with the PNA and
MetroParks Tacoma to host the first
swim of the summer on Sunday, June
21st, 2015. Swim Defiance, the new
kid on the Pacific Northwest open water swim circuit, will be held at the
peak of high tide (8:15 am for the
3000 and 9:00 am for the 1800 start
times) between Vashon Island and
Point Defiance Park's Owen Beach.
ing, unless you want to pull your own,
easily visible and safety director approved Open Water Swim Buoy; similar to International Hall of Fame SaferSwimmer[TM]: http://ishof.org OR Kiefer
SaferSwimmer[TM]:
http://
www.kiefer.com
We are also working on a joint fundraising effort with the Brent Rice Memorial Fund that provides life saving
swim lessons to those in financial
need. We are more than happy to accept volunteers to help with gathering
sponsorship in product and funds that
will help to make this a highly successful and repeatable event.
MEMBERS AT
LARGE:
KCAC:
Mike Murphy
Covington:
Eric Durban
Evergreen:
Ed Marrs
Fife:
Wilson Defiesta
Sumner:
Tony Lieggi
Webmaster:
Angela Turley
Newsletter:
Dan Smith
Several new safety measures will be
added to the same course used at last
September's combined AquaRun and
Swim Defiance event. It will be mandatory to sport a race supplied large
red helium balloon during your cross-
bluewave-aquatics.com
Please contact Zena Courtney, Race
Director, ASAP with any help/contacts
you can provide. (Contact info: 206651-0823/ zenacourtney@hotmail.com)
VOLUME 17—ISSUE 1
Page 2
c u r r e n t s
blue wave aquatics
Champs
T-Shirt
2015
ALERT!
Timers needed:
If you know of
group of responsible youth that
want to earn
some extra money timing at
Champs, please
contact Steve
Freeborn
[ pnachamps@
bluewaveaquatics.com ]
crease.
Reasons Why You Should
Swim at Champs
by Steve Freeborn
PNA Champs is set for April 11-12,
2015 at the King County Aquatic Center. This is a fantastic meet opportunity, where we can compete and
score points as a team. It is a chance
to swim relays with your lane mates
and to see if you are really as fast as
that person who swims next to you
during practice. It also provides you
with a measure of your progress, and
tests all the skill sets and techniques
that our coaches have emphasized
and continue to emphasize on a daily
basis.
The King County Aquatic Center is the
best aquatic facility in the northwest
and one of the top facilities in the
United States. It is a fast pool!
PNA Champs is a major fund raising
event for BWAQ. Each swimmer can
swim a maximum of 6 events plus relays over the two day meet. The
more swimmers who enter the meet,
and the more events you enter at the
meet, the more money we make as a
team. The more money we make as a
team, the more fun things we can do
as a team; and probably most important to consider, the more money
we make, the less likely it is that our
dues and swim fees will have to in-
bluewave-aquatics.com
If you like tee shirts, this meet always
has the best as far as color and design! Don't be without one. A picture
of this year's shirt accompanies this
article.
PNA Champs affords you the opportunity to give some something back to
the club by helping with various volunteer opportunities. Yes, you can
still help with the meet and swim,
without compromising either. The
quality of our club is defined by our
membership.
IMPORTANT NOTE: Entries for this
meet are due no later than Sunday
April 5, 2015, after which entries will
no longer be accepted. You are now
on notice. I have told you early
enough so that there will be no excuse.
The paper entry is found at the end of
this newsletter. Online entries are
encouraged and can be entered here
(after February 12th):
https://www.clubassistant.com/club/
meet_information.cfm?c=1449&smid=6245
I look forward to seeing each and every one of you at this meet. For those
who have never swum this meet, I
promise you will have a great time
both in and out of the pool.
VOLUME 17—ISSUE 1
Page 3
c u r r e n t s
blue wave aquatics
President’s Letter , cont’d
my doctor’s blessing to go all out in
the 500 Free.
(Continued from page 1)
In my own case, it was a 2009 bout
with Grave’s disease, a potentially
life-threatening thyroid condition
that nearly sidelined my own swimming career.
“Even more
startling,
the sound
seemed
to be
coming
from the
end of
my own
lane.”
When I went to the doctor, my
resting pulse came in at a heartpounding 117. Not good.
The standard treatment for Grave’s is
to radiate and kill the thyroid gland.
The standard admonishment: no exercise until the condition stabilizes,
which can be months. I thought there
had to be a better way. There was: a
pill taken for a least a year, but with
a success rate of only 40 percent. In
my book, that sounded like pretty
good odds. As for the exercise part, I
convinced my endocrinologist that I
wouldn’t let my heart rate go above
170 beats, even if that meant sitting
out part of the practice.
The worst part, though, was having
to give up a trip to the National Senior Games that August. In the end, I
made up my mind to go regardless; if
I swam slower than all the 90 year
olds, so what? At least I could say, I
did it, but then something unexpected occurred a week and a half
before the event. The drugs had put
me into remission, an artificial remission to be sure but it was enough get
bluewave-aquatics.com
It wasn’t long into the race, however,
when my earlier prediction was confirmed: I had lost sight of all my competitors. Rather than be discouraged,
I reminded myself to concentrate on
technique instead of speed, just as I
had been forced to do in the months
following my diagnosis. So that’s
what I did. I was just starting my last
lap, when a bell began clanging. Even
more startling, the sound seemed to
be coming from the end of my own
lane. What? How could that be?
When I touched the wall and looked
up at the scoreboard, I still couldn’t
believe it: I had actually won the
heat. Even more astounding, the
clock registered 8:12, more than a
minute and a half faster than my
lackluster Grave’s induced Champs
time and a minute faster than my
qualifying time. Walking down the
pool deck, I overheard a man comment, “She obviously got seeded
wrong .” I couldn’t agree more. Theoretically, I should have been put in a
much slower heat!
Unfortunately, that would not be my
last brush with infirmity. This fall, I
managed to dislocate an ankle bone.
Fortunately, my physical therapist is
a former swimmer so all I had to do
was agree not to kick for the foreseeable future, as opposed to taking a
VOLUME 17—ISSUE 1
(Continued on page 5)
Page 4
c u r r e n t s
blue wave aquatics
President’s Letter , cont’d
(Continued from page 4)
time out from the pool. So it was
back to lane one, this time with my
nemesis, the dreaded pull buoy, fishtailing my way through the water.
However, it wasn’t long before this
flotation device and I came to a
better understanding, being forced
now to forge a more workable relationship.
“If the
set has
“fast”
in it,
then
get up
and
move”
another unexpected breakthrough:
I’ve finally been able to conquer the
front scull, a skill that has eluded me
for a decade. One teammate remarked that she didn’t recognize my
stroke in the pool.
Maybe this recent setback will also
prove beneficial in the long run. Perhaps Dory in “Finding Nemo” had it
right all along. Whatever the challenge, the best solution is to “just
keep swimming.”
My current limitations also produced
Coach’s Column , cont’d
(Continued from page 1)
Be pool side (ready) to get in right
when practice starts:
A five minute warmup is more than
just passing the time until the
workout starts. Even with nothing
specific to work on, it is essential to
the rest of your workout to set up
your body and mind for applying
yourself to the very first set.
Complete each set with intent:
If the set has “fast” in it, then get up
and move. If it's time to drill, then
slow down and focus on the skill. ( If
you don't like the drill or skill, that is
a sure sign that your probably need it
the most! )
Work with your teammates and
switch it up:
Change swimmer order in your lane
so the same swimmer isn't always
pulling all the others. Challenge each
other, there is nothing like the power
of positive peer pressure.
If a set has lots of rest:
Rest is good for you if you're challenging yourself by going fast. Get
out of the pool and do each swim
from a dive. This will boost your fitness by hopping out of the pool. It
will also give you an opportunity to
work out dives before PNA Champs
in April
All and all it's simple. Change your
perspective to get result. Always remember that it is the plants that you
water that grow. This includes your
your swimming, your relationships
and your work.
See you at the pool.
bluewave-aquatics.com
VOLUME 17—ISSUE 1
Page 5
c u r r e n t s
blue wave aquatics
Blue Waves in Motion
TEAM LINKS
Swim Team Schedule http://www.bluewaveaquatics.com/
Schedule.aspx
December and January were quiest
months for Blue Wave Masters Swimmers:
One Hour Postal Swim:
Jennifer Mesler hosted six swimmers
who completed their one hour swim
Tri Time Swimming Lesson
Schedule - http://
www.bluewaveaquatics.com/ScheduleSwimLessons.aspx
Up To the Minute news/
exciting articles - http://
www.bluewaveaquatics.com/
Members.aspx
at Evergreen Community Aquatic Center on Sunday, January 25th: Judy
Williams, Chris Souder, Dan Smith,
Zena Courtney, Eric Durban, and
Kate. Eric double dipped and swam a
second one hour swim with a friend
the following Thursday. Way to go
Eric.
NEW AND RETURNING MEMBERS
Eric Comeau
GangHong Wu
Katelyn Rysemus
Kendra Comeau
Kym Knudson
Melissa Westberg
Norman Seidel
Paul Seo
Scott Branlund
Teri Foster
Weekly news - http://
www.bluewaveaquatics.com/News.aspx
Found:
An intriguing
advertisement
and a
good slogan
for workouts
in 2015
Newsletters / Minutes http://www.bluewaveaquatics.com/News.aspx
Swim Meets/Triathlons http://www.bluewaveaquatics.com/
Competition.aspx
Meet Results - http://
www.bluewaveaquatics.com/
Competition.aspx
Click on ‘Archived Events’
bluewave-aquatics.com
VOLUME 17—ISSUE 1
Page 6
blue wave aquatics
c u r r e n t s
member business directory
Business Swimmer/Email/Web
Address / Description
Phone
Fax
12155 Marine View Drive SW
206-246-2525
206-246-5102
Seattle, WA 98146
206-356-1663
BK Business Systems
Dan Smith
dans@bkbusiness.com
www.bkbusiness.com
Specializing in supporting small business computing needs, we service all areas of information technologies from building workstations and servers, installing and maintaining networks, custom programming, website development, repairs
and consulting services.
City Energy Systems
Patti Cunningham
CITYSM1981@COMCAST.NET
www.cityenergysystems.net
4202 Auburn Way No. #8
253-852-2174
Auburn, Wa. 98002-1370
800-365-2489
253-852-2252
Specializing in energy saving Gas furnaces, Heat Pumps, Air Conditoners and Tankless water heaters since 1981. Sales
and service, free estimates.
Freeborn Law Offices, P.S.
Stephen L. Freeborn
freebornlaw@qwest.net
33516 9th Avenue South #6
Federal Way, WA 98003
253-661-0200
206-624-5313
253-838-0202
General law practice: criminal defense, debtor/creditor bankruptcy issues; business and contract law, landlord-tenant
law, restrictive covenants and homeowner associations; homeowner property/boundary disputes. My wife,Sue - also an
attorney - specializes in wills and estate issues, guardianship law and also her masters in clinical counseling with 3 offices, Seattle, Federal Way, and Enumclaw.
Jockey Person to Person
1853 Overview Drive NE
Zena Courtney
zenacourtney@hotmail.com
Tacoma, WA 98422
www.jockeypersontoperson.com/zenacomfortzone
253-927-3695
I am a Jockey Person to Person Comfort Specialist offering economical, versatile, easy-care, fashion forward women's
clothing that goes from work to play, ranging from sizes XS to 3XL through FREE pre-planned presentations and private
one-on-one consultations. Enjoy stress-free dressing in one session!
Tacoma Chiropractic Center
Greg Collins, LMP
2420 S. Union Ave. suite 230
Tacoma, WA. 98405
greg@tacomachiropracticcenter.com
253 759-1500
Specializing in deep tissue massage, with an emphasis on Trigger Point Therapy. A Nationally Certified Massage Therapist, Greg has spent the last 15 years practicing preventive and remedial treatment of muscles and soft tissue for the
management of pain, stress and soft tissue injuries. Greg is a past member of the AMTA National Sports Massage
Team, and the Washington State Sports Massage Team. Greg was Co-director of Massage Services for the 2001
USMS Long Course Nationals. Team Special: First hour massage $45
bluewave-aquatics.com
VOLUME 17—ISSUE 1
Page 7
2015 PNA Championship Meet
Saturday April 11th and Sunday April 12th, 2015
Hosted by Blue Wave Aquatics
Sanctioned by PNA for USMS Inc. #365-S005
LOCATION: Weyerhaeuser King County Aquatic Center, 650 SW Campus
Drive, Federal Way, WA 98023 206-296-4444
FACILITY: 50-meter championship pool set up as two 25-yd courses, each with 9ft wide lanes and a water depth range of 9’-10.5’ Continuous warm-up available
in 7-lane, 25-yd dive tank. The length of the competition course is in
compliance and on file with USMS in accordance with articles 105.1.7 and
107.2.1, but as a bulkhead course, is subject to length confirmation. Eligibility of
times for USMS Top 10 and Records will be contingent on verification of
bulkhead placement.
TIMES: Saturday, Apr 11: Warm-up 9:00-9:50am, meet starts 10 am
Sunday, Apr 12: Warm-up 9:00-9:50am, meet starts 10 am
MEET DIRECTOR: Steve Freeborn, 206-940-7442
pnachamps@bluewave-aquatics.com
CONCESSIONS: Vendor contracted with KCAC, available in lobby.
RULES: Current USMS rules will govern the meet. Strictly forbidden:
Using hand paddles, fins or kick boards in warm-up areas; Diving in
warm-up areas unless in designated sprint lanes.
ELIGIBILITY: Open to all 2015 USMS or foreign registered swimmers 18
and above as of 04/12/2015. Age groups based on the swimmer’s age
as of 04/12/2015.
ENTRIES: Swimmers may enter up to 6 individual events, 5 individual
events/day max. Entries must be received by Sunday April 5th, 2015
11:59 PM (Pacific Time).
DIRECTIONS: From North or South Bound I-5 take
exit 142 B. Proceed west on South 348th St for 2
miles. South 348th changes to SW Campus Dr. at 1st
Ave. The pool is on the right.
PAPER ENTRIES: Complete this form for a paper
entry.
NAME: _______________________________________________
M
F
AGE: _______
ADDRESS: _________________________________________________________________
CITY: _____________________________________ STATE: _______ ZIP: ____________
PHONE _____________________Email__________________________________________
BIRTHDATE: _______/______/___________ USMS #: ___________-________________
Include a copy of your USMS Registration if not a PNA member
LMSC: (PNA, Oregon, Inland NW,
PNA Club: (UC36, BWAQ, PSM, ROCK)
etc.)
PSM Team:
ENTRY LIMIT: 6 INDIVIDUAL EVENTS (5 per day) PLUS RELAYS
Event #
Event Name
Entry Time
NO ENTRIES ACCEPTED AFTER SUNDAY APRIL 5TH, 2015 11:59 PM (PACIFIC TIME)
SEEDING: Two courses will be used for the 400 IM, 500 Free, 1000 Free
and 1650 Free. A single course will be used for all other events. All
events slow to fast. Pre-seeding except for asterisked events, below.
CHECK-IN: Saturday: 1000 Free – end of Event #6; Sunday: 500 Free –
9:30am, 1650 Free – end of Event #18. Swimmers missing the check-in
deadline will be scratched from the event.
RELAYS: 18+, 25+ and subsequent ten-year increments as high as
necessary to accommodate all swimmers. The age of the youngest
member of the relay team shall determine the age group. Mixed relays
require two men and two women. Relay entries due by noon each day
of the meet.
AWARDS: Ribbons for individual places 1 – 6. Medals may be purchased
at meet. Plaques will be awarded for PNA team awards.
SCORING: Scoring will be 9-7-6-5-4-3-2-1 for Individual Events and 18-1412-10-8-6-4-2 for Relay Events
ORDER OF EVENTS:
Saturday, April 11th
1 400 Individual Medley
2 200 Free
3 100 Breast
4 50 Fly
Break (10 Minute)
5 100 Individual Medley
6 200 Back
7 50 Free
8 100 Fly
9 Women’s 200 Medley
Relay
10 Men’s 200 Medley Relay
11 200 Mixed Free Relay
12 1000 Free *
Sunday, April 12th
13 500 Free *
14 200 Breast
15 100 Free
16 50 Back
Special Awards Presentation
17 200 Individual Medley
18 200 Fly
19 100 Back
20 50 Breast
21 Women’s 200 Free Relay
22 Men’s 200 Free Relay
23 Mixed 200 Medley Relay
24 1650 Free *
PNA Team Awards
ENTRY FEES: $35.00 (US or Canadian) includes LMSC surcharges. PLUS $3
per individual event (optional for seniors and needs-based swimmers).
No charge for relays. Fees include WA state sales tax.
ONLINE ENTRIES: Enter online at:
https://www.clubassistant.com/club/meet_information.cfm?c=1449&smid=6245
ENTRY FEE: Fees include WA State Sales Tax
$35.00
SURCHARGE
INDIVIDUAL EVENTS +
T-SHIRTS@$20
UNISEX SIZING +
T-SHIRTS@$22
UNISEX SIZING +
$3 Per Event. No charge for relays. No
charge for seniors (65+) or need-basis
X Small
Small
Med
XXL
XXXL
XXXXL
Lg
XL
Make checks payable to BWAQ. Mail to:
Blue Wave Aquatics, PO Box 24083
$
Federal Way, WA 98093
Questions? Email Steve Freeborn at pnachamps@bluewave-aquatics.com
Paper entries must be received by Sunday April 5th, 2015. Online entries
are due by Midnight (PDT) Sunday April 5th, 2015. All swimmers must have
a valid 2015 USMS (or foreign) registration prior to meet entry or submit
an application accompanying this entry.
TOTAL
NO ENTRIES ACCEPTED AFTER SUNDAY APRIL 5TH, 2015 11:59 PM (PACIFIC TIME)
WAIVER: I, the undersigned participant, intending to be legally bound,
hereby certify that I am physically fit and have not been otherwise
informed by a physician. I acknowledge that I am aware of all the risks
inherent in Masters swimming (training and competition), including
possible permanent disability or death, and agree to assume all of those
risks. As a condition of my participation in the Masters Swimming Program
or any activities incident thereto, I hereby waive any and all rights to claims
for loss or damages, including all claims for loss or damages caused by the
negligence, active or passive, of the following: United States Masters
Swimming, INC., the Local Masters Swimming Committees, the Clubs, Host
Facilities, Meet Sponsors, Meet Committees, or any individuals officiating
at the meets or supervising such activities. In addition, I agree to abide by
and be governed by the rules of USMS.
Signature
____________________________
This is my first Masters meet
Date
___________