March 2022 Newsletter

Upcoming Events

Apr. 28-May 1, 2022, Spring Nationals – SCY, San Antonio, TX

May 7, 2022. Tentative date for a Short Course Yards meet in Little Rock

Aug. 3-7, 2022, Summer Nationals – LCM, Richmond, VA

July 16, 2022, Tentative date for a Long Course Meters meet in Bentonville

July 30, 2022, Trifest for MS Open Water Swim Challenge, Beaver Lake – Rogers, AR. (Registration is not open yet, but there will be a discount for all ARKM registered swimmers, so stay tuned!)

Sept. 25, 2022, Walmart Oz Mile, Beaver Lake Dam Site, Eureka Springs, AR. (Registration is not open yet, but there will be a discount for all ARKM registered swimmers, so stay tuned!)

To view events across the country, visit this page on the USMS website.

To view events within our Zone, visit this page.

USMS “Volunteer Relay 2022” Recap, Denver, CO.

Arkansas LMSC Vice Chair, Bonnie Adams had the opportunity to represent the Arkansas LMSC at the USMS Relay 2022 in early March. Relay 2022 was in in-person meeting to help local volunteers network, share ideas, collaborate, and motivate each other. Breakout sessions included topics like club and LMSC social media, ways to further engage and grow swimmer audiences, workout ideas from former and current coaches of the year, ways to bring about greater swimmer enjoyment, and networking opportunities for board members, coaches, and swimmers.. The keynote speaker was 3 time Olympian Nathan Adrian. He shared his excitement for being a USMS member himself and how he is enjoying his role as a both a new father and a new swim school owner. 

Bonnie Adams, Nathan Adrian, and
A benefit of attending a national USMS gathering is morning workouts with friends!

Swimmer Spotlight – Freddie Snoxhill

Meet Freddie Snoxhill of the Swim Oz club. Freddie just started swimming about 1 year ago, and he has already participated in a swim meet! Read all about him here.

Officials Certification Program

In order to hold sanctioned meets, we are required to have at least 2 officials (a stroke and turn judge, and a starter). While we usually use USA swimming officials, our meets often take place when those officials are out of town officiating USA meets. This often puts us in a bind. So, to that end, we are seeking more masters swimmer to be certified as an official. The details for this training program are listed here. If you have any questions, please contact our Officials Chair, David Sexton at

Grants for Arkansas Masters Swimmers, Coaches, and Meet Directors

In case you aren’t already aware, the Arkansas Masters LMSC (this is the non-profit that receives part of the $60 annual dues that you pay each year) has some funds budgeted for 3 purposes:

1- Assisting with travel expenses for swimmers to attend a Zone or National meet.

2 – Assisting meet directors with costs to host a meet or event.

3 – Assisting members to receive certification as either a USMS coach or USMS Adult-Learn-to-Swim instructor.

Details about these grants can be found on our website.

Exercises to Improve Strength for Swimming

Karyn Walker, member of the Swim Oz club, is our new Fitness Chair and she has compiled these exercises for swimmers. These can be completed on the pool deck in between sets if you’d like a challenge!  

Chair dips 

You can use a flat bench, chair, coffee table, or step. Place your hands on the edge of the item, palms facing away from you and arms straightened, and your legs straight out in front of you until you are in a bridge position. Slowly lower your hips to the floor, until your shoulders and elbows are at the same height and your upper arms are parallel to the floor. Push up to return to the starting position, with arms straightened. Complete 3 sets of 10 reps

Calf raise 

Stand with your legs together. You can do this exercise standing flat on the floor, but by standing on the edge of the pool, a step, curb, aerobics bench, or even a piece of wood, you will get a larger range of motion and better results. If you use a step, stand on the very edge of it so just the balls of your feet are on it and let your heels hang over the edge. Hold on to something in front of you for support. Let your heels drop as far toward the floor as possible, then push up on the balls of your feet until you can’t go any higher. Be sure both legs are pushing evenly; don’t let one leg do all the work. Slowly lower your heels back toward the floor and repeat until your set is finished. Complete 3 sets of 20 reps.

Walking lunge 

Find an open space where you have a clear path in front of you. Start by standing with your feet slightly apart, holding a dumbbell in each hand, arms at your sides. Take a large step forward with one foot. As your foot lands, bend both knees to absorb the impact. Your back knee should move toward the floor but not quite touch it. (Touching your knee to the floor puts most of your body weight on the kneecap, which is not a good idea.) The dumbbells should remain at your sides. Push up with both legs, bringing your back foot forward to meet your front foot. Now step forward with your other foot, and continue taking lunging steps until you have completed your set. 3 Sets of 10 per leg.

Fastest in the World!

Byron Shefchik had the top time in the world among 45-49 year-olds in three events in 2021! He swam the fastest 200M breaststroke in both short course meters and long course meters. He also swam the fastest 400M IM in short course meters, setting a new South Central Zone record in the process.

FYI – FINA only tracks meets swum in 25M pools and 50M pools so swims in 25-yard pools are only eligible for US rankings, not world rankings.

Congrats to Byron on this major achievement!

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