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L4 swimmers take on the Sweater Weather Mini Meet

Per and Barbara with their team in Denmark sporting L4 shirts!

Coach Fred cleaned up at Senior Olympics

L4/Burke swimmers podium at the Bay Swim!

L4 swimmers conquer the chilly Choptank

Burke/L4 swimmers at the Maryland Freedom Swim

Rowdy Gaines visits L4

Welcome to L4 Swimming! Here's the latest news:

AU is requiring and issuing entry passes for L4 swimmers. No swimmer will be admitted without one. Email julie@l4swimming.org to coordinate with AU for your pass.

There's an upcoming swim meet at American University for which we'll have to cancel practice. The date:

Friday 10/28/22

Other than these days, AU is open for business, with practices 6 days a week. Come by and give AU a try!

Welcome to Lane 4 Swimming (L4), one of the largest and most diverse adult swim teams in the nation. We are an all-encompassing Masters team, gladly accepting all ages and abilities.

Our vision is quite simple: to provide the absolute best pool and open water training opportunities for adult athletes, all at reasonable cost. We do this by offering convenient workout locations in DC and suburban Virginia, some of which are sure to align with your schedule and home/work locations. Unique on the East Coast, our athletes can attend workouts at 8 different locations (11 in the summer) at one low cost.
We encourage prospective new swimmers to try us out for a swim at no cost. Visiting USMS-registered Masters swimmers may join our workouts at no cost while you are in the general DC area.

Frank Marcinkowski, Head Coach, & Founder

Welcome to L4 Swimming! Here's the latest news:

Registration for the Montgomery Ancient Mariners' 2023 Albatross Open is now open.

The meet will be held Saturday, March 18, at Kennedy Shriver Aquatic Center. The meet starts at 1, with warmups at noon.

Two notes of importance:

1. Registration deadline is 11:59 p.m. on SUNDAY, March 12 (unless we reach 215 swimmers before that). This is a day earlier than previous years. Relay entries also will be closing a day earlier, on WEDNESDAY night, March 15, rather than Thursday.

2. This year they will be doing the 400 free, which is capped at 24 swimmers. So sign up soon if you want a slot. There is no waiting list.

To register and for more meet details, go to Albatross Open

Other Meets coming soon:

The National Senior Games July 13 – July 17 – Pittsburgh, PA. https://nsga.com/swimming/

The Senior Games for swimming are from July 13, a practice day, through the 17^th of July Entries are open. I have signed up as have several L4 Burke swimmers. If anyone is going and wants to participate in relays, I have been volunteered to see if organizing a couple of relays is possible.
Members of relay teams need NOT be from the same state.
Coach Fred (Zamon)

Other USMS Events-

July 15-16: Colonies Zone Long Course Championships - new Hampton Aquaplex pool in Hampton, VA
August 2-6: Long course masters nationals - Sarasota, Florida

Interested in swimming at American University? AU is requiring and issuing entry passes for L4 swimmers. No swimmer will be admitted without one, so email julie@l4swimming.org a couple days before you go, she'll coordinate with AU to get your pass.

Ideas for protecting those shoulders:
I found these fellows on Youtube-two physical therapists who provide ideas for athletes. Some might say hokey, but they have some good preventative exercises for shoulders. https://youtu.be/Bp0ONqc-sCI. Of course, if your shoulders already hurt, consult a doctor before doing any of these exercises.