2016 Speedo USMS 1-Hour ePostal National Championship

New year greetings from Tamalpais Masters, hosts of the 2016 Speedo USMS 1-hour ePostal swim! We hope your training for the upcoming event is going well. Coach Marie has us logging many miles in preparation for our swim which we will do in late January. Coach Marie has included a couple of sample main sets at the end of this message. We wanted to pass on our experience with “Swimming Saves Lives” (SSL), the foundation created by USMS to help give non-swimming adults the opportunity to receive swimming lessons at no charge. Last summer, TAM members gave lessons to 14 of our fellow community members who did not know how to swim. Both students and instructors found the experience to be quite rewarding. We are looking forward to doing this again next year. Attached to this e-mail is a PDF of photos and student comments from our 2015 sessions. Check it out! We mention this because we have incorporated SSL into our plans for the 2016 1-hour swim. If you earn a place award, you can choose to decline your medal and TAM will donate one dollar to SSL. (We will also e-mail a picture of your medal to you!) If you want to learn more about “Swimming Saves Lives” or make a donation, follow this link: http://www.usms.org/giving/ As far as training sets…Marie gave us a couple of doozies! All levels can do these sets as they are time-based as opposed to distance. She also reminds us to keep working those walls. Practice makes permanent, so keep practicing good streamlines and breakouts on every turn and they will become a permanent skill for you! Warm up well before you do these sets. Set 1: 30 minutes x 100 repeats on your hour swim pace + 10 seconds* 2 min. rest 20 minutes x 100 repeats on your hour swim pace + 5 seconds 2 min. rest 10 minutes x 100 repeats on your hour swim pace *Example: If you plan to hold 1:40/100 for your hour, your interval for this set is 1:50 Set 2: 3 (20-minute swim), (yes, that’s an hour of swimming!) 100 yd/m easy between each swim. Try to hold your hour pace throughout. TAM Masters Your host for the 2016 Speedo USMS 1-hour ePostal swim

New year greetings from Tamalpais Masters, hosts of the 2016 Speedo USMS 1-hour ePostal swim! We hope your training for the upcoming event is going well. Coach Marie has us logging many miles in preparation for our swim which we will do in late January. Coach Marie has included a couple of sample main sets at the end of this message. We wanted to pass on our experience with “Swimming Saves Lives” (SSL), the foundation created by USMS to help give non-swimming adults the opportunity to receive swimming lessons at no charge. Last summer, TAM members gave lessons to 14 of our fellow community members who did not know how to swim. Both students and instructors found the experience to be quite rewarding. We are looking forward to doing this again next year. Attached to this e-mail is a PDF of photos and student comments from our 2015 sessions. Check it out! We mention this because we have incorporated SSL into our plans for the 2016 1-hour swim. If you earn a place award, you can choose to decline your medal and TAM will donate one dollar to SSL. (We will also e-mail a picture of your medal to you!) If you want to learn more about “Swimming Saves Lives” or make a donation, follow this link: http://www.usms.org/giving/ As far as training sets…Marie gave us a couple of doozies! All levels can do these sets as they are time-based as opposed to distance. She also reminds us to keep working those walls. Practice makes permanent, so keep practicing good streamlines and breakouts on every turn and they will become a permanent skill for you! Warm up well before you do these sets. Set 1: 30 minutes x 100 repeats on your hour swim pace + 10 seconds* 2 min. rest 20 minutes x 100 repeats on your hour swim pace + 5 seconds 2 min. rest 10 minutes x 100 repeats on your hour swim pace *Example: If you plan to hold 1:40/100 for your hour, your interval for this set is 1:50 Set 2: 3 (20-minute swim), (yes, that’s an hour of swimming!) 100 yd/m easy between each swim. Try to hold your hour pace throughout. TAM Masters Your host for the 2016 Speedo USMS 1-hour ePostal swim