W E S T H O L L Y W O O D AQUATICS

January 2009 Issue 1 Vol. 2009

WH2O Team News

Peace, Love and Understanding

What’s Inside....

You Need To Relax And the Oscar Goes WH2O Advertising President ’s Corner Ralphs Incentives: Diets Some advice, passed To... Rates WH2O President Brian Attention Shoppers, Everybody hates them, down from a Introducing new Olver gives us the Money Back, Aisle 8! here are some facts Go ahead, get your great. annual awards ‘Whats Hot, Whats Page 3 when it comes to Page 8 Page 9 name out there. Not! ’Words to live figuring out THE Page 10 Who’s That You Say? How To Do An Upcoming Swim Meets by... ZONE. Introducing... Eggbeater Kick and WH2O Clinics Swim Etiquette and Page 2 Page 6-7 Upcoming Events Get to know your fellow A Water Polo Player I think you GET the essential. Put it in your calendar swimmers. Quick fun heading on this one Page 9 and get ready for.. interviews give us Page 10 Page 11 perspective on the faces Swim Clips Special Meet around the pool. Enjoy the view. Pages 4-5 Announcements Page 9 Page 11

Speedo's New High-Tech Sportsgraphic *NASA-researched design would Onion Sports keep swimmer alive and well should Swimmers wearing 's new Olympic pool ever hurtle into dark laser-bonded LZR racing swimsuit vacuum of space have set 35 records in the past few *Covered in Crisco to reduce drag weeks. Here's how the LZR gives *Squeezes out all physical matter competitors the advantage: from swimmer until they become a Euclidean point with no magnitude, *Tightly compresses swimmer's only position body then squirts them across the *Powerful built-in scent glands pool attract rutting males as far as five *Perfect for standing in with a nautical miles away puffed-out chest and cocked *Wearing it allows you to find out up and slightly to the left who your real friends are, that's for *Emits series of low clicks to help damn sure!! wearer find edge of pool *Comes with free pool noodle

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Seventeen Magazine presents…

President’s

Corner

Rules Provided month I told you to set some goals for the New Last by: Brian Olver Year, and I offered suggestions as to how to go about

doing that. This month, I’m giving you a

comprehensive guide as to how to live your life. I’m

just really generous like that. But after Drew Pokorny

told me I’m ―too wordy‖ I was inspired by a recent

issue of Seventeen Magazine to mix up my format. So without further ado:

IN 5 MINTUES AGO OUT IN 5 MINTUES AGO OUT

Still wines Champagne Beer Younger blondes Older blondes Dumb blondes

Home by midnight After parties Hangovers Taste on Melrose Katsuya Ketchup

3 day weekends 2 week vacations Weekend hikes Virgin America Southwest American

RVCA Diesel Ed Hardy Don Julio Patron Cazadores

Real Housewives of Girls Next Door Bad Girls Club Mammoth & Palm San Francisco Will Rogers Atlanta Springs

Working hard Slacking Complaining Britney Lady Gaga Jessica Simpson

Ketel One & Ciroc Absolut Grey Goose Core training Cross training Sleeping in Vodka Dudevu X Tube Corbin Fisher Cashmere Cotton Wool

Winning Finishing 2nd Losing Facebook Connexion MySpace

West Hollywood Walnut Creek The Olympic Club DVDs Weekend matinees Opening night premieres

Cherry Pop Fresh Fridays Beige

Kate Winslet Nicole Kidman Sandra Bullock Did You Hear the LOST Heroes 24 News?? Taking chances Playing it safe Exceeding limits

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WEST HOLLYWOOD AQUATICS Information About West Hollywood Aquatics 2008-2009 West Hollywood Aquatics (WH2O) is a Masters swimming and water polo club based in West Hollywood, California and the larger Los Angeles area. The club currently has a roster Board of Directors of over 200 athletes from around Southern California. The teams include athletes of all Brian Olver — President abilities ranging from ex-Olympians to beginners. Everyone is welcome regardless of skill, Gregg Orgorzelec — Vice President, Administrative gender, race, sexual orientation, or disability. Drew Pokorny — Vice President, Social Currently we hold workouts at: Errol Graham — Treasurer Tamara Davis — Secretary West Hollywood Park Pool (Swimming) Adam Davis — Swimming Representative 647 N. San Vicente Boulevard Fritz Hemker — Water Polo Representative West Hollywood, CA 90069 Amy Dantzler — Facilities & Equipment Coordinator Van Nuys/Sherman Oaks Pool (Swimming & Water Polo) Chris Smith — Development Coordinator 14201 Huston Street Special thanks to the following individuals for helping with this Sherman Oaks, CA 91423 edition of the Newsletter: Glassell Park Pool (Swimming) Brian Olver Chris Smith 3580 Verdugo Road Gregg Orgorzelec Boyd Quinnell Los Angeles, CA 90065 Adam Davis Jim Cude Roosevelt Pool (Swimming/ Long Course) Jonathan Russell Ben Carrillo 546 South Mathews Street Los Angeles, CA 90033 Need More Information? Visit our website at

For more information about our 16 weekly swimming and Sunday water polo workouts, http://www.wh2o.org please visit our website at http:/ / www.wh2o.org. or pen a letter, our address is Dues Schedule: West Hollywood Aquatics $20 annual administrative fee for all members PO Box 691651 $50/month all swimming and water polo practices West Hollywood, CA 90069 $25/month water polo only and Friday night swimming WH2O charges a $10 monthly surcharge for individuals who pay by check. Credit card payment is preferred and saves our volunteer board time. West Hollywood Aquatics is a not-for-profit California corporation.

Up to $3,000,000 for

WH2O at Ralphs

Hey Team! For monthly purchases, the team receives the following percentages back as rebates from Ralphs: You read that right. Ralphs Grocery Company is offering up to $3 million in 2009 to qualifying Up to $200 1% organizations whose members submit their Between $200.01 and $350 2% household Ralphs Club Card numbers. It's a quick Between $350.01 and $500 3% and simple way to make money doing the things we Over $500 4% already do! All you have to do is register your Ralphs rewards card online at www.ralphs.com, If you have any questions about how to register your using our organization name (West Hollywood account, feel free to email me at Aquatics). [email protected]. Thank you for helping out the team -- it's up to each of us! Every time you shop for groceries and swipe your card, WH2O automatically starts earning a rebate. Chris Smith

Development Coordinator

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WEST HOLLYWOOD AQUAT ICS

Who’s thAt You say?? Introducing…

Nathan Outside of the pool, what do you like to do with your free time? Well, like everyone in LA, I work a ton. But weekends are best spent Carden dancing and brunching. I love love love going and running into everyone I know. I have a big group of friends and it’s important for me to stay in touch. I spend a lot of time nourishing my relationships. By Gregg I’m also an artist of sorts (went to art school) and am desperately trying Drew Pokorny Ogorzelec to keep working.

Interviewed By Brian Olver Occupation? 1) When did you join WH2O? Why? I’m a Casting Producer. I ruin people’s lives (kidding). I work for a I think I joined in winter of '06. I'm not British company called Ricochet Television. We bring shows from the exactly sure because I was a lap swimmer BBC to the American market. for a while first. I picked up swimming for How long have you been on the team? two reasons. I had just broken off my I have been on the team since late summer/ early fall. Although, I Where are you from? What brought you to LA? relationship and was dying to focus on did swim once with the team a year and a half ago… the experience I’m originally from San Luis Obispo (SLO… the home of Zac Efron!) something else. Also, I had to give up nearly killed me and it took the better part of two years to regain distance running for myself when I started but have lived in North Carolina and London at times in my life. I my dog-running business my confidence/ stupidity. don’t know why I moved to LA. It was just a thing to do after (www.drewthedogrunner.com). I needed a graduation (I went to UCSB). I fell in love with the city and don’t plan new workout that wasn't so hard on my How did you find out about the team? on leaving any time soon. knees. I am good friends with a few members and have always wanted to join. Single or taken? 2) What has been the highlight in your Single… and ready to be set up on a date! time at WH2O? What is your impression of the team so far? No question about it: IGLA in DC. It was What a bunch of losers! (kidding kidding kidding!) I love the my first meet ever and was a TOTAL Have you made out with anyone from the team yet? BLAST!! I had a great time with the team team! It’s a great group of people. Before or after I joined? ;-) and even more fun with a couple of the Favorite TV shows? people I met there. ;-P When did you start swimming? Ever? Arrested Development, Kath and Kim (AUS version), Sex in the I have been swimming since I could walk. I was pretty damn fast City, AbFab. 3) How many guys on the team have you in high school but suffered a shoulder injury my senior year that On the air now? Gossip Girl, Heroes, The Soup, Jeopardy. made out with? ended my career prematurely. I was also a lifeguard (beach and One. pool) and swim instructor for 9 years, taught at a Surf Camp, and Favorite Bar/Nightclub/Pickup place?

pretended to be a springboard diving instructor for a while. Ask anyone and they will tell you I love the Motherlode. That is the 4) Why do I see you rollerblading around Basically I love to be in the water. first stop. Then I usually end up going to Popstarz or Cherry Pop to West Hollywood so often? Are you on the dance. rollerblading team too? Why swimming? If there was a rollerblading team, I'd be the Originally, because I couldn’t throw or kick a ball to save my life. I Boxers or briefs? JP or Chris Smith or...Brian Olver! Since I kept with it because I absolutely love it! I love everything about Nothing comes between me and my Calvins. rollerblade about 3 hours/ day for my job, swimming. The chlorine, the moldy towels, the goggle tans, I've gotten pretty good. everything! What’s on your iPod? Everything. Top 5 most played on iTunes 5) I remember spotting you delivering mail Are you a morning or evening swimmer? Captain and Tennille ―Love will Keep Us Together‖ on a sitcom not too far back. Do you have Evening. I have no clue how any of you wake up that early and get TLC ―Hat 2 Da Back‖ anything else in the works we should be in the pool. Plus, I love telling people ―oh, can we do dinner at 9? I Paul Simon ―The Obvious Child‖ looking for soon? have swim practice‖ HA! Flo Rida ―In the Ayer‖

Yelle ―À cause des garcons‖ Will you compete in meets? I plan on competing. I have yet to do so. I like to mix things up.

What are your strokes/events? 200 back used to be my event! I’m not too shabby in the 200 IM as well, but lately my breast isn’t as kickass as I would like. I’m Who’s thAt continues on next pAge!! working on it though. Well, I’m bitching about… but I plan on working on it.

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WEST HOLLYWOOD AQUATICS

Who’s thAt you

say??

introducing…

Morri How long have you been on the team? So long ago that Tanya (swimmer/ polo player) wasn’t even Kleine born yet.

Where are you from? How did you come to LA? How did Spang you discover the team? I’d been on the Minnesota team for Gay Games I in 1982 as a swimmer, coach, and Public Relations Co-Chair. I’d gotten to know Rand Wiseman- By Gregg Curtwright, one of the Team LA organizers, so when he said

Team LA was looking for a female co-chair for Gay Games II, Ogorzelec it sounded perfect: move across the country for a volunteer job! It didn’t hurt that he asked when it was below zero in Minneapolis and 85 in LA. Once here, I m et Rafael Montijo and Greg Elmore, two founders of WH2O. They interviewed me about coaching, I joined the team, and have swum and competed for WH2O ever since. Are you a meet swimmer? I go through phases. If I’m shooting for a particular meet, I’ll go to several leading up to it. I’m too busy with work What was it like in the early days? Everyone on the team was and classes right now to compete (and Nationals are in our back yard!), so I young; I don’t think anyone had hit 40 yet. And of course, the probably won’t go to another meet till SCM. pool had thicker water, it was uphill both directions, and we had to leave the buggies in the park. What are your strokes/events? Anything 100m or shorter, except breaststroke. The 50 free has always been m y best event. Tom Reudy made

How many people were there? In ’84, there were 35 members, everyone enter the 1000 or the 1650 at a Regionals once, and I got so bored I four or five were women. started doing backstroke, opening turns to say hello to the counters; in other words, I don’t have the mental stamina to swim distance any more Who is still on the team from then? Sadly, not many. We’ve than I have the physical wherewithal. lost so many members of the WH2O family to AIDS. For a few years, it seemed like we had workouts, fundraisers, and Are there any swimming accomplishments you can brag about? I like to memorial services. We tried to do lots of fun things together to remember the firsts. I was my college’s first State and National champion balance all the loss. and first All-American. Later, I was the first woman to be inducted into the Athletic Hall of Fame. I was Minnesota’s first female Boys’ High School

What was the acceptance level of a gay team back then? Not Coach of the Year, and I started Minnesota’s first gay Masters team. Other much. Other Masters teams sort of avoided us at meets back than those, I still hold a Gay Games and/ or IGLA record. Probably the then. We all sat together always, so it felt unified, but a little proudest moment, though, would be that one day I get more than three seconds rest on a Kiley interval. isolated. People in general just weren’t as out then, so we were a bit of a curiosity. Things have changed so much, thankfully.

I’d like to think that all of the determination to be out, Free time/TV/movies? I love to sleep, I can’t ever read enough, and I love friendly, and positive competitors has played a part in the having breakfast with friends after a workout. Most good TV is on hours general acceptance of gays and lesbians. Dr. Tom Waddell after I go to bed, so I watch what’s online: Ugly Betty, House, The Office. All-time favorite movie is To Kill a Mockingbird, and more recently, I (founder of the gay/ lesbian athletic movement) said that games can change the world, and he was right. loved Slumdog Millionaire.

What challenges did you all have to overcome to keep the Single or taken? Very taken; happily and legally married to Lindy team going? Probably the worst was early in the AIDS KleineSpang. We met at Roosevelt pool, got married in Griffith Park Pool, epidemic when we got kicked out of a pool or two because we and swim together in the medium lane. It was so cool in Sydney (GGVI), were a gay team. I don’t remember what year it was, but we when we went 1-2 in the 100 free. Two KleineSpangs, first and second! must have been in five or six pools, and we didn’t yet have morning or weekend workouts. Occupation? Third grade teacher. How has WH2O changed over the years? More members, less hair. Perspective you can give new team members or those new to swimming? It’s a lifetime sport, so don’t take anything or anyone (including yourself) What roles have you played with the organization over time? too seriously. Be grateful for skin suits; they make you fast and hide your VP Social, President, Pink Flamingo choreographer (the Paris fat. poodles).

Check us out online, WWW.WH2O.ORG 5 S E Q U O I A C L After the pig fests of the Holidays and that God- mobilization hormone that tells the body to release awful cold week where I’m sure we all fed ourselves stored carbohydrates from the liver to maintain adequate and hibernated, it’s time to diet! A horrible thought I blood sugar levels for the brain. Without adequate know, but necessary. In trying diets, I have had the protein in a meal, hunger (due to the inability to most success with The Zone Diet as it’s not a diet per maintain blood sugar levels) will result in two to three The se, but a way of eating for life that helps control gene hours after a meal. Finally, glucagon acts as a brake on expression to give you the longer and better life we excess insulin secretion. If glucagon levels increase, then all aspire to. insulin levels decrease. By stimulating the release of enough glucagon with adequate levels of protein, you The Zone Diet gives you the power to turn some now have an ideal control mechanism to prevent too

genes on and turn other genes off. As a result, you much insulin from being released. Zone feel your energy soar, watch your waistline shrink, and say goodbye to hunger. In the Zone you are now Finally, you always want to use low -fat protein. Why? taking wellness into your own hands. And having Because you will always be adding a dash of tried it, I can tell you that you will not be hungry! monounsaturated fat to a Zone meal, and using low -fat Diet protein means you can control the composition of your Any diet that uses the word high or low to describe it fat instead of over-consuming saturated fat.

is hormonally unsustainable. The only diet that can maintain hormonal balance for a lifetime must use A very common misconception about the Zone is that Explained the word moderate to describe it. That’s what the you have to eat animal protein. That’s simply not true. Zone Diet is. You do have to consume adequate protein, but for a vegetarian that is very easy to achieve eating egg whites, It’s moderate in: low-fat dairy products, tofu, or soy meat substitutes. By Boyd Quinnell • Low-fat protein Using soy products as your primary protein source may • Low glycemic-load carbs (mostly fruits and actually be the healthiest version of the Zone for a longer vegetables) life.

• Heart-healthy monounsaturated fats The first step of Zone meal preparation is to never consume any more low-fat protein at a meal than you The Zone Diet is about balancing your hormones can fit on the palm of your hand. And before you get too within a specific range to control hunger on fewer excited, that amount also means the thickness of your calories while still getting the proper nutrients your hand. For most American females, this is 3 ounces of body needs for long-term health. The Zone Diet can low-fat protein, and for most American males this is best be described as a moderate-carbohydrate, about 4 ounces of low -fat protein. Unless you are very moderate-protein, moderate fat diet that has active, your body can’t utilize any more protein than that approximately one gram of fat for every two grams at a single sitting: any excess protein will be converted to of protein and three grams of carbohydrates (the fat. You always want to use low -fat protein for Zone Zone 1-2-3 Method™). These ratios represent the meals to keep the amount of saturated fat to a minimum newest dietary recommendations from the Joslin (since it can indirectly increase insulin levels). What are Diabetes Research Center at Harvard Medical School some good sources of low -fat protein? Many of your best for the treatment of obesity and type 2 diabetes. choices follow: With the right balance of protein, carbohydrates and skinless chicken, turkey, fish, very lean cuts of meat, egg fats, you can control three major hormones whites, low-fat dairy products, tofu, soy meat substitutes.

generated by the diet – insulin, glucagon and eicosanoids. Now that you have your protein portion for your Zone meal, you must balance the protein with carbohydrates. Insulin – A storage hormone. Excess insulin makes Unfortunately, most Americans have no idea what you fat and keeps you fat. It also accelerates silent carbohydrates actually are. Many people think of them as inflammation. only pasta and sweets, whereas in reality they also include fruits and vegetables. The fact that a fruit or Glucagon – A mobilization hormone that tells the vegetable is also a carbohydrate is a major revelation to body to release stored carbohydrates at a steady rate, most Americans. However, not all carbohydrates are leading to stabilized blood sugar levels. This is key equal in their ability to stimulate insulin. Some are for optimal mental and physical performance. ―favorable‖ carbohydrates that have a low capacity to stimulate insulin, and others are ―unfavorable‖ Eicosanoids – These are the hormones that ultimately carbohydrates that have a high capacity to stimulate control silent inflammation. They are also master insulin. Since the name of the game is insulin control, hormones that indirectly orchestrate a vast array of you want to make sure that most of your carbohydrate other hormonal systems in your body. choices come from favorable carbohydrates (primarily fruits and vegetables), and treat unfavorable Ironically, the Zone is based on two terms your carbohydrates (such as grains and starches) like grandmother told you: balance and moderation. You condiments. balance your plate at every meal, and never eat too many calories at a meal. The only tools you need are This definition of favorable and unfavorable is based on the palm of your hand and your eye. the concept of the glycemic load. That is calculated from Every Zone meal starts with making sure that you the combination of both the density of the carbohydrate have an adequate serving of low -fat protein. There in a given volume, and the rate at which it will enter the are several reasons for this. The first is that your bloodstream. More details about glycemic load are found body needs a constant supply of dietary protein to in Dr. Sears’ book The Zone, but for now all you need to replace the protein that is constantly lost from your know is that the higher the glycemic load of a given body on a daily basis. Without adequate incoming volume of carbohydrate, the greater its ability to protein, your muscles weaken and your immune stimulate insulin. system becomes far less effective. Second, protein stimulates the release of glucagon’s. Glucagon is a

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Vegetables (except for corn and carrots) always have a First, take your plate and divide it into three sections. low glycemic load, whereas fruits (except for bananas On one-third of the plate put some low -fat protein that and raisins) will usually have an intermediate glycemic is no bigger or thicker than the palm of your hand. load. Starches and grains (except for oatmeal and barley, Then fill the other two-thirds of the plate until it is which are very rich in soluble fiber) have very high overflowing with fruits and vegetables. Add a dash glycemic loads. Therefore, as you balance the protein on (that’s a small amount), of monounsaturated fat, like your plate, do so with a lot of vegetables, some fruits, olive oil, slivered almonds, or even guacamole. There and just a small amount of grains and starches. Here are you have it: a Zone meal. some of the favorable and unfavorable carbohydrates: The most vegetables (except corn), most fruits (except You can see that putting together a Zone meal isn’t bananas & raisins), selected grains (oatmeal and barley), rocket science. But the key is consistency, since the unfavorable carbohydrates, grains and starches (pasta, hormonal benefits of each meal will only last four to six bread, bagels, cereals, potatoes, etc.) hours. You have to eat, so you might as well get the Zone best hormonal bang for the buck out of each meal. As you can readily see, a good portion of your current diet is probably heavy on large amounts of unfavorable This means always balancing protein and carbohydrate carbohydrates without adequate levels of low -fat at every meal and snack. For example, you can’t have protein. That’s a surefire prescription for elevated all of your protein in one meal and all of your Diet insulin, which means you are getting fatter and less carbohydrate in the next meal, because your insulin healthy with each meal. levels will swing all over the place. Consider your food like a medication. You have to take the right dose at the Once you have balanced your plate with low -fat protein right time. Would you take a week’s worth of drugs on and favorable carbohydrates, there is one more thing to Saturday afternoon? Of course not! And if you are add before it’s truly a Zone meal – fat. Remember, it taking your drug every day, would you take 5 mg in takes fat to burn fat. But like carbohydrates, all fats are the morning, 500mg at noon and 28mg in the evening? not equal. Of course not! You would try the best you could to take the same amount of the drug each time. Why? You There are two types of fats that fall into the category of want to keep the drug within a Zone; not too high ―good fats‖. These are monounsaturated fats and long- (where it’s toxic), nor too low (where it doesn’t work). chain omega-3 fats. You get monounsaturated fats from Treat food the same way. Your goal is to maintain Continued… olive oil, selected nuts, and avocados. Long-chain insulin in a similar Zone by balancing protein and omega-3 fats come from fish and fish oils (like the cod carbohydrate and using only your eye and the palm of liver oil your grandmother told you to take). These are your hand to do it. exceptionally powerful allies in your quest for a longer life. So how do you do it? Well if you can afford it, there However, there are some fats you want to restrict in your are many home delivery services for this diet. I’ve diet. These are saturated fats, trans fats, and arachidonic used Chef’s diet and they are excellent. However, a acid. I consider these to be really ―bad‖ fats. You find much cheaper alternative is to implement the ―1, 2, 3‖ method described above and limit portions. What saturated fats in fatty cuts of red meat and high -fat dairy products. Another type of fat to avoid is trans fats. These many restaurants serve as a portion is actually 4 artificial fats were created by the food industry. Any time servings. In our super-size-it world, we’re getting fat! Portion control is imperative. Hunger is not. you see the words ―partially hydrogenated vegetable oil,‖ you know that food contains trans fats. These alien fats make processed food more stable. Furthermore, I strongly recommend checking out the book ―The Zone Diet‖ by Barry Sears. It explains in more detail Harvard Medical School has shown that the more trans fats you eat, the more at risk you are for heart disease. why it’s effective but more importantly, it gives you Finally there is arachidonic acid, which is found recipes and ideas for following the diet.

primarily in fatty red meats, egg yolks, and organ meats. Good luck! This particular polyunsaturated fat may be the most dangerous fat known when consumed in excess. In fact, you can inject virtually every type of fat (even saturated fat and cholesterol) into rabbits, and nothing happens. However, if you inject arachidonic acid into the same rabbits, they are dead within three minutes. The human body needs some arachidonic acid, but too much can be toxic. Ironically, the higher your insulin levels, the more your body is stimulated to make increased levels of arachidonic acid.

Good fats include: olive oil, almonds, avocados, fish oils, bad fats, fatty red meat, egg yolks, organ meats, processed foods (rich in trans fats).

Now that you have an idea of what types of protein, carbohydrate, and fat you will be using to make Zone meals, here is how easy it really is.

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As soon as you hear the noise, react as fast as you can and clap. Practice it a few times going from being totally calm and focused and then onto a fast responsive clap. This You Need will help you gain more confidence with your reaction time as you move it on up to the blocks for some more practice! In my To Relax opinion, the most important part of trying to stay relaxed is what it can do mentally. If you are sprinting, the relaxed approach is not the best, but it can help for any race where one needs to strategize a pace of some sort. By just telling yourself to stay relaxed and long and aerodynamic, you are more I often see some swimmers hitting the inclined to do so. If you are swimming and surface as if they were in a fight with the thinking of how much it hurts, you are giving By Jonathan P. Russell water. This is a total waste of energy and in and probably letting the pain take over these swimmers will grow tired faster. A your technique. Don’t be defeated! Even bigger splash does not always equal a though your body may be hurting, you can faster time. tell yourself that you are not and will be Back in 1998, I attended the Phillips 66th National The only work the arm should be doing on more likely to pull out a faster time. How Swimming Championships which was held at the many times have you watched an Olympian Clovis Olympic Swim Complex. No, not to compete the recovery is in the shoulder and that is just to support the arm in the air. This does swim and think to yourself that it looks like unfortunately, I had not made the cut for Senior they are not even trying? Nationals until my freshman year of college at Pacific. I not mean get sloppy! was there with some of my club teammates cheering Keep the arm where it needs to be, with They are saving their energy and putting it on the one member of our small team that made the freestyle keep the high elbows but just where it counts, not forcing, but placing their cut. During the meet, a few of our parents were have the arm stay as relaxed as it can be. arms, legs, head and torso where they need chatting it up with Mr. Krayzelburg, Lenny’s father, up to be in order to swim their fastest. I think You can also save some energy while we should all take Lenny’s advice. After all, in the spectator section. After one of the Prelim days, streamlining. Most swimmers don’t have a while heading to the parking lot, we were fortunate it did help him get an American Record in problem with this, but it’s good to the 200 Backstroke Long Course Meters the enough to meet Lenny and his father. To our surprise understand why we do the things we do. and excitement, he gave our competing teammate very weekend I was lucky enough to have We all know that having a tighter met him. some advice. In his deep Russian accent, all he said streamline will help a swimmer glide

was, ‘You need to relax.’ After this encounter, we through the water faster. Another reason to would impersonate him with his deep voice repeating stay tight is to move the tension off of the his phrase and laughing amongst ourselves. As a shoulders. teenage swimmer, I disregarded his advice because it was so simple, so basic. If you do not lock your hands and elbows Just say RELAX in, you are leaving your shoulders to do all Years went by and I didn’t start to fully understand the of the work for they are holding your arms importance of this advice until I was a college above your head. I hear more often than swimmer. Something that was constantly going through not, swimmers saying that their shoulders my head while swimming was, ‘Stay relaxed, stay are tired after a main set, when in fact, it relaxed, stay relaxed,’ which is a difficult thing to do should be your hands. Think about while swimming your hardest. This may seem like an moving the tension to an area that isn’t oxymoron but it really did help my swimming. The working as much. importance of trying to stay relaxed is to save your energy. You want to use everything you’ve got and put It is important to stay relaxed on the blocks it in your race in the most efficient way. as well. If you have a problem with false starting, chances are your nerves are Relaxing your arm during its recovery is one of the best going a mile a minute and your body wants ways to save energy. The recovery part of the stroke to just react. Try to stay calm as you are is when the arm is not pulling. This is mostly when the taking your mark while still being attentive arm is out of water and a little bit on the reach forward and quick to respond. A good way to for freestyle and backstroke. If the arm is not pulling practice staying very relaxed but then able anything, why have it tensed up? The arm should be to react quickly is to have a friend stand using its strength for when it’s actually pulling. behind you and clap once or whistle.

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Watch What’s Water Polo Mania: New: How to Do an Eggbeater Kick This month we would like to offer some clips that we think are worth viewing. Please By Ben Carrillo and Jim Cude enjoy the eye candy of our Fun Clip as well as a Technical Clip to help improve your stroke.

Accomplished by moving your legs in an eggbeater motion, this is the most powerful way to tread water. FUN CLIP: Ryan Lochte- Sexy and Fun ;) Instructions http://www.youtube.com/watch?v=QD_jQUaA4sQ STEP 1: Position yourself vertically in the water, bent at the waist as if sitting in a chair. STEP 2: Bending at the knees, swivel both feet in circles TECHNICAL CLIP: Breaststroke - Let’s be Serious Now! opposite each other - just like the motion of an eggbeater. Your left foot should circle clockwise and your right foot #1: Kosuke Kitajima counterclockwise. http://www.youtube.com/watch?v=pepARhH8MlU&feature=related STEP 3: Hold both hands out in front of your body, with elbows bent, palms down and hands cupped. Make quick, #2: Brendan Hansen small circles in the water with your hands. STEP 4: Kick harder to raise your body higher out of the http://www.youtube.com/watch?v=fflYaQHu1rA water.

Tips & Warnings

 With a strong eggbeater kick, you should be able to hold one or both arms high out of the water for a prolonged period of time. This is an essential skill in water polo for catching, throwing or guarding.  The eggbeater kick is a strength maneuver and requires time and training to build endurance. The positive side of this is that you can eggbeater the And the whole time you're in the water, so you're always training. Oscar  When you start to get strong, practice eggbeater kicking Goes To… while holding something out of the water over your head.  Helpful video: http://www.youtube.com/watch?v=IR5S04vYe2I

Next Month: How to Swim with a Water Polo Ball

The WH2O Board has decided to add a few new awards to spice things up at this year's banquet! Since voting for awards and the presentation of them are the best part of the banquet, we figured these awards will surely get people talking! Favorite Lane Mate: encouraging, good leader, gives best drag, etc. Hardest Worker: consistent attendance, good effort, positive attitude. Golden Paddles: biggest cheater, most self-delusional, most excuses, etc.

Keep these awards in mind and starting contemplating your fellow ‘victims,’ I mean winners!!

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UPCOMING MEETS Rose Bowl Masters will be hosting a short course yards meet on Saturday Feb. 7th. This will be an unusual meet, with an opportunity to get a lot of yards per dollar. All the events are 200 yards or longer. This will be one of the few opportunities to compete in the 200 back, breast and fly before Nationals! Also featured will be a couple of fun 2-person relays! The pre-entry postmark Upcoming Swim deadline was Saturday, Jan 24th. Deck entries are available for an additional $10. Meets and

UPCOMING CLINICS We have two remaining stroke clinics coming up in February. Clinics take place Upcoming Swim on Saturday afternoons at the West Hollywood Pool from 3 to 5pm. The fee for the clinic is $25 and includes a DVD of you swimming above and below the Clinics water. All clinics for this year are going to be limited to 10 swimmers.

2/21 – Butterfly (with Coach Bram) 2/28 – Freestyle (with Coach Kiley)

Please respond by sending Adam an email ([email protected]) if you are interested in either of these clinics. Space is very limited and there are only two or three spots left for each.

with WH2O Business slow? Need to get your name out there? Why not advertise in the WH2O Newsletter!! It is fast, easy and affordable. With over 200 active members receiving the newsletter each month, your news will reach the masses with the click of a button and a 15 second download. What more could you ask for?!

Our rates are as follows:

SIZE MEMBER PRICE NON-MEMBER PRICE Full-page: $50 $70 2/3 page: $40 $60 1/2 page: $30 $50 1/3 page: $20 $30 Business Card: $10 $15

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Swimming Etiquette **In each set, leave 5 seconds after the swimmer in front of you unless the coach gives you a different time interval. If you consistently catch the person in front of you, ask to go ahead of him or her. Do not continue swimming at someone’s feet as this is very disruptive to the swim pace of the lane.

On the Calendar.... Save the date and sign-up for these upcoming events! For those of you who are training for Nationals, it’s really important to get a few meets in before hand so that you can practice your race and gauge where you are in your training. Even if you’re not going to Nationals and just looking at swimming a few meets this winter and spring, there are a plethora to choose from here in SoCal. Here is the meet schedule: Rose Bowl SCY Meet – Saturday, Febuary 7, 2009 UC Irvine SCY Meet – Sunday, February 8, 2009 FAST SCY Meet in Fullerton – Sunday, February 22, 2009 CalTech Pentathlon SCY Meet - Sunday, March 8, 2009 Santa Clarita SCY Meet – Saturday, March 21, 2009 UCLA SCY Meet – Saturday, April 4, 2009 SPMA SCY Regional Championships in Mission Viejo – Friday to Sunday, April 24-26, 2009 USMS SCY National Championships in Clovis (Fresno), C A – Thursday to Sunday, May 7 – 10, 2009 IGLA Championships in Copenhagen, D enmark - July 27 - 31, 2009

Please check out www.wh2o.org for up-to-date information about practice schedules, pool closures, team events, and more.

Toronto, Canada London, England

All OUT Swim 2009 Hosted by: The Downtown Swim Club GLLAM 2009- London's International Swimming Where: Toronto, Canada and Water Polo Competition When: April 24th - 26th 2009 Hosted by: Out to Swim, London's LGBT Masters Swim club Registration: Where: London, England Discounts for Early Registration a nd Payment When: March 6 - 8, 2009 Early Registra tion Dea d line February 28, 2009 Registra tion: Go to, www.outtoswim.org. Registra tion d ea d line is April 11, 2009 Register ONLINE and save time! For more info, contact Mark Phillips: [email protected] http://dsctoronto.ca/alloutswim/index.asp?Page=80

For more info, contact Phillip Coupa l: p hillip @phillip c oupa l.c a

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WEST HOLLYWOOD AQUATICS

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