New Portsmouth AM Practices Tuesday, Thursday

Starting Tuesday January 3, we will have a morning GBM practices each Tuesday
and Thursday at PORTSMOUTH INDOOR POOL at 6:30-7:30AM. GBM swimmers will need
check in as they normally do at the front desk and need to BUY a masters swim
PUNCH PASS for the workouts. Swimmers ALSO NEED TO SIGN IN ON THE POOL DECK TO
THE MASTERS PROGRAM BOOK/REGISTER – this is our responsibility, and is important
to minimize the fees we will pay to the pool.

Please send an Email to Darwin if you are swimming when you buy your punch pass.

We will initially run the program for SIX WEEKS. If it is successful we aim to
continue the program.

The program will:
1. NOT be deck coached, but there will be a set workout for each session. If
you are swimming in the morning and have requests or suggestions for workout
types, please let us know. Our plan is to have a mix of conditioning,
technique, skills, speed and stroke. The emphasis will shift from fitness
conditioning to speed as we approach the SCY championship meet at Harvard.

2. be in 2 LANES, numbers 3 and 4, so there will be a two lane speeds: 'medium'
and 'faster'. Given the variety of swimmers who may attend, please be flexible
and choose the most suitable lane and work with the others in your lane to
accommodate the average speed of the lane. (Please see below the planned
workout for January 3 to give you an illustration)
3. be looking for experienced swimmers to be 'lane leaders' who plan to attend
regularly and can informally organize the swimmers in their lane and manage the
rest intervals suitably.

If you are a member of the Portsmouth Pool, you can lap swim before and after
the workout. Please consult the pool schedule for details.

(Please note, the pool shares its parking lot with the Portsmouth High School.
When school is in the lot and access road are very busy in the morning usually
between around 7am and 7:30am. The timing of the workout should mean that you
will be able to gain access to the lot before the congestion period, and leave
the lot after the congestion period.)

If you are working out on your own, and would like some suggested workouts with
any particular purpose or theme, please let us know and we will be happy to give
you some suggestions. Please contact Coach Crystie on
greatbaymastersswimteam@gmail.com, Darwin on dwocean11@aol.com, or Guy on
davicass@aol.com, or respond to this email.

Happy New Year's Swimming!

January 3 'medium' lane workout
Warm up
200m choice, 200m alternate 25s kick/swim choice, 200m alternate 25s
easy/build (600)
Main set – Aerobic Free
4 x 50 10s RI ('RI' is 'rest interval')
3 x 100 15s RI
2 x 200 20s RI
2 x 50 10s RI, swim as a continuous set, (1000/1600)
set pace on 50s, aim to maintain through set
Recovery
100 easy swim
100 easy kick (200/1800)
Pace set
50 pace (80% effort), 10s RI
25 fast (90% effort) - work on breakout and form
25 easy recovery
up to 6 rounds choice stroke (600/2400)
Warm down to suit – incorporate drills

Happy Holidays! - and planned Portsmouth AM worko

HAPPY HOLIDAYS!!!!

AM Workouts Portsmouth
In the New Year we are considering two AM workouts at Portsmouth. They would be
6:30-7:30am, two lanes, Tuesday and Thursday. The workouts would not be coached
from deck but there would be a workout plan available each day and we would try
to ensure that there are 'lane leaders' available to lead the workouts from the
pool. PLEASE RESPOND TO THIS EMAIL IF YOU ARE INTERESTED SO WE CAN ASSESS
NUMBERS WHO MAY BE INTERESTED.

Meet planning
Sunday February 5, 8am-12noon Exeter Mini Meet at Philips Exeter Academy - now
being run by GBM. This is a very nice early season SCY tune-up meet at a high
quality aquatics facility in the seacoast area. We plan to follow the meet with
a pre-Superbowl lunch at Margarita's. Don't miss it! Entry form link below.

https://docs.google.com/open?id=0B-m1PRktaF1fZDEyMTgyYWItODIyOC00OTQ4LTgzODgtYjkzZDk1MWU3OGNl

Saturday March 10, 9:00 – 17:00, Harvard Pool. NE SCY Championships Distance Day

Friday-Sunday March 16-18, 9:00 – 17:00, Harvard Pool. NE SCY Championships

Thursday – Sunday April 26-29, 8:00 – 17:00, USMS SCY Spring Nationals,
Greensboro Aquatic Center, Greensboro, NC

GBM Year End Message

As 2011 draws to a close it is time to wish everyone HAPPY HOLIDAYS! The pool
will be waiting when you are ready to burn off those extra calories.
We would like to take this opportunity to thank a few special folks who have
worked quietly behind the scenes all year, and over many prior years, to help
the club run smoothly for all of our benefit.
Phil Read has been our Treasurer and fiscal conscience, taking responsibility
for cash management and filing our returns with the NH tax authorities, for a
number of years. With plenty of support from Susan, he also plays an important
role in helping to organize our meets at JT, Portsmouth, and the NE SCM
Championship at BU. After a recent hiatus, we are pleased to hear that Phil
will be back on deck soon in racing shape. Another key member of the Board is
Dick Arnold who as Secretary ably ensures that we have professional records of
our operations. Other members of our Board, notably Chuck Doleac and Bob
Fernald, have played important roles this year in the SIPP initiative that is
ensuring a good future for the Portsmouth Pool for the benefit of the whole
swimming community. In this context we must also note the great work on SIPP
being done by GBM member Jennifer Zorn.
Darwin joined the Board two years ago and has brought his trademark enthusiasm
and good humor to motivating our team. He also works consistently behind the
scenes with Crystie and other Board members on all aspects of team management.
As ever, Coach Crystie has been our team hero again this year. She plays the
central role in meet management – kudos on a great meet at BU! - inspires us as
coach at workouts and at meets, and to watch her race is a study in beautiful
swimming technique.
We would like to THANK all of them, and the many other volunteers and supporters
who have stepped in when needed, for all that they have done for GBM throughout
the year, with a special shout out to Matt M for his support at the JT,
Portsmouth and BU meets as timing systems manager and chief T-shirt vendor, and
to Debbie H for her great help at BU. CHEERS!

BU Meet Report
Last weekend 36 GBM swimmers made the annual pilgrimage to BU's wonderful
swimming Mecca for the NE short course meters championships. The meet delivered
on its promises of FUN and FAST times, and GBM battled to the last relay to
retain the club championship. Alas, with a somewhat injury, illness and MDS
depleted team, were unable to overhaul our traditional rivals the Maine Blue
Lobstahs and had to settle for second with 2,913 points to Maine's 3,180. This
however did nothing to dampen post-meet celebrations at Fuddruckers.
We were very pleased to welcome a number of GBM members on deck for their first
masters championship meet with us – Kate Belavitch, Bob Seraiva, Brett Games and
Jennie Marshall, happily recovered from a nasty bicycle accident earlier this
year. It was also great to see Gail P back in action at her first SCM
championship meet since 2006.
There were many notable performances from the team. "Super Splashers" on the
team were Atie, Kasia, Ryan, Deb E, Diane, Tara, Jennie, Bart and Darwin,
swimming ten or more events over the course of the weekend. Ryan was our top
team point scorer with a gigantic 130 points, including a storming 50 back and a
stylish 400IM. Deb Edin, as she has so often before in the championship meets,
showed her mettle by swimming a tough program which included the 400IM and 200
fly as well as 3 other 200s. Atie was a meet and LMSC record breaker and our
female high point with 119 points.
Team den mother Jana and Todd lead our pack of one-day wonders swimming 5
individual events plus relays in their day on deck. Matt D, Bob M, Sarah, Tony
and Kirk also weighed in with big one day programs and fast swims.
GBM spiritual leader "I'm out of shape" Ed made a welcome return to the race
pool as he eased himself back into competition swimming the relays, capped by a
blazing fast 100 breaststroke to lead the 200+ 400 medley relay team to a new
LMSC record. Paul G was also back in action with a challenging program that
began with the 800m on Friday, and he even seemed to swim some of his events in
two different age groups – or was that his mysterious doppelganger?
The universally acclaimed GBM swim of the meet was one of Dick's many
top-of-podium performances. He swam his outstanding 100 backstroke in his new
Fastfeet4 swimming sandals (which look very like Tevas). Dick can be seen
modeling this breakthrough performance equipment on the GBM Facebook page:
http://www.facebook.com/photo.php?fbid=10150425110090825&set=oa.10150458835574844&type=1&theater
Rounding out the GBM roster were team stalwarts Amy, Brett Z, Guy, Jacqui, John,
Jim, Pete, Tom M and, of course, Coach Crystie, together with clan
Layman/Johnson – Karol, Garry, Katie, Darren and Annika - as Karol delivered in
style on her 'pinky promise' to Darwin.
Great WORK team GBM!
Results from the meet can be found at http://scmchamps.blogspot.com/
Many thanks to consummate professionals Joan Rajfer and her BU meet management
team and Bob Fredette and the Officials crew for a VERY WELL MANAGED meet.

Next meet
Exeter Meet at Philips Exeter Academy on Sunday morning February 5th - now being
run by GBM. This is a very nice early season SCY tune-up meet at a high quality
aquatics facility in the seacoast area. It is a morning meet which we plan to
follow with a pre-Superbowl lunch at Margarita's. Don't miss it!

BU Meet 2011 Enews Info for participants

Hello Team!

We rallied 39 swimmers for the Big meet at BU. I want to thank all of you for
stepping up and coming out to swim. We will miss those of you who will be
unable to attend.

We are planning on having lots of fun and laughs at the meet so be sure to bring
your positive energy and best jokes this weekend. 

GO GBM!!!

Darwin

APOLOGIES FOR THE HIGH FREQUENCY OF GBM EMAILS – INFORMATION BELOW IS ONLY
RELEVANT IF YOU ARE ATTENDING THE BU MEET.

For IMPORTANT PRE-MEET INFO PLEASE SEE
http://scmchamps.blogspot.com/

SAFETY Notes
Swimmers must enter the pool feet first in a cautious and controlled manner.
During pre-competition warm up no diving or backstroke starts are allowed except
in designated sprint lanes in the competition pool. No diving or backstroke
starts are allowed at any time in the width-wise warm up/ warm down lanes.

PARKING is CASH ONLY
http://scmchamps.blogspot.com/2011/11/entries-late-fee-nov-30-parking.html

CARPOOL? If you are willing/interested in carpooling please contact Guy on
davicass@aol.com. We will try to put you together with other swimmers to travel
to the meet. (A good place for carpoolers to meet is at the parking lot at Car
Barn Pond at the junction of Route 27 and Timber Swamp Road. This is very close
to Route 95 Junction 2, which is the Hampton tolls exit and Route 101 junction.)


Other Notes:
1. Team seating: Please come sit with the team. We expect to sit on deck
mid-pool on the stand/locker side. Look out for the GBM team banner. (This
year deck space is full with chairs already set so there is no space for folding
chairs)
2. Fluids and snacks: There will be a concession stand but you will want to
bring some snacks (e.g. energy bars, dried fruit, bananas) and drinks (water,
energy drinks) to keep you going through the meet.
3. Keeping warm: Keeping cool is usually easy, but sometimes keeping warm
can be a challenge. A warm hat and warm socks with good pool deck shoes can
help. Remember to bring enough towels/chammy swim towels to get dry between swims.
4. New suit rules: "Body suits" are now banned. Guys can wear jammers
(waist to knees), briefs or shorts. Gals can wear suits from shoulder to knee.
5. Warm up: It is a good idea to get into the race pool to get used to the
turns and the starting blocks before you race. Coach suggests: 1. minimum 400
easy swim, 4 x 100 kick/drill, 4 x 50 build speed, then do as needed to feel
ready to race (sprints, descending, etc), practice DIVING off the blocks AND
practice your TURN (you can do this at the finish of a sprint 25 off the blocks
in the dive-start sprint lane during warm up BUT DON'T PUSH OFF IN THE TURN IF
YOU ARE IN THE DIVE/SPRINT LANE, but make sure your hands or feet land on the
bulkhead where you want them to)... (people have had issues with this in the
past) Coach can give you other warm up suggestions. There is a small (and
crowded) pool for warm up and swim down between races throughout the meet.
6. Getting ready to race: Be sure to check your heats and follow progress of
the meet so you don't miss your race! You may want to watch a few heat starts
before your heat to see how the starter is handling the starts. Rules require
you to be NOT MOVING when the starting signal is given.
7. Please email us or talk to coach if you have any questions or concerns.

LAST BIG PUSH FOR BU!

It's the LAST BIG PUSH and I'm pulling out all the stops to get Team GBM on deck
at BU. As you know, our super seniors are an INSPIRATION, so with only Dick and
Atie signed up so far I have been working on the MIAs (that's 'missing in
action' not Miami International Airport'), and especially GBM's good luck charm
Karol Layman.

After sending her several emails and getting very equivocal responses, I hadn't
heard back from Karol in over a week. So I'm thinking, 'That's OK, Karol is
like the girls from the old days. You know the ones who you met out at a party
and really wanted to date but who always played hard to get. It looks like it's
going to take a face to face for me to close this date.'

I went to her work, she comes strolling up and I give her a big hug. I say 'We
really need you Karol.' She says 'But I am really out of shape.' I ask 'Can you
make it 50 meters?' She replies 'Yes of course I can.' I agree 'Yes, OF COURSE
YOU CAN MAKE 50 METERS! Can you convince Garry to come along too and make it a
foursome with Dick and Atie?'

Before I left Karol, I made her PINKY SWEAR that she would sign up for the meet.

We are now at 32 confirmed entries. I need you to STEP UP and get to this meet!
Can you make 50 meters? OF COURSE YOU CAN MAKE 50 METERS! We have a good shot
at repeating our victory over the lobstahs, but I need you to come on down, swim
a few 50s and a few relays, and have some FUN!

GET SIGNED UP. LATE FEES ARE WAIVED. CLOSING DATE DECEMBER 3rd 6PM.

https://www.meetresults.com/entries/

LET"S GO GBM!!

Darwin

PS If anyone wants to add events to their entry, please just email me on
dwocean11@aol.com and I will take care of it and we can settle the extra $$ later