Breakfast Pumpkin Cookies
These healthy cookies make a great seasonal grab-and-go breakfast.  With hearty whole-grain oats, cranberries and pumpkin seeds. Pumpkin Breakfast Cookies Prep time      10 minutes Cook time     15 minutes Total time      25 minutes Yield               12 cookies Ingredients ¼ cup coconut oil, melted ¼ cup honey 1 cup rolled old-fashioned oats 1 […]

Healthy Pumpkin Cookies

Enjoy the health benefits of pumpkins just like our forefathers before us.  Native American Indians used pumpkin as a healthy staple in their diets for centuries before the pilgrims landed.  Pumpkins continued to be an important crop for the pilgrims because they stored well and provided a nutritious food source […]

Fit to Swim: Pumpkin is a Healthy Treat

Tim Waud
Practicing good habits while training can be an accurate representation of how we compete.  Even when we are tired, we should maintain focus and perform as if we were in a race.  If we perform poor, unfocused turns, continuously during practice, this will translate into how we swim our races.  […]

Practice Makes Permanent

Long Distance Swimming 3
I attended the USAS/USMS Convention for the 17th consecutive year, joining about 300 other delegates in the annual meeting of the National organization.  I serve as Chair of the National Open Water Committee (charged with the development of and participation in open water swimming) and as a long-time member of […]

Long Distance Swimming: 2016 USMS Convention

Scot Sullivan 1
Scot Sullivan Age: 50; Workout Group: Multnomah Athletic Club (MAC) The first time I recall experiencing the impulse to race in the water came in December, 1974, in Norman, Oklahoma.  My older brother and sister were swimming in a meet, and I was relegated to the stands.  As a 3rd […]

Swimmer Spotlight: Scot Sullivan

Ralph Mohr
In recollection I have always felt that Michael Phelps had two swims in the 2008 Olympics that were beyond compare.  First was the 400 IM in 4:03.84, which still stands and probably will for quite awhile. The second was the 200 free where Phelps obliterated the field by more than […]

Swim Bits: Turns, Turns, Turns

Jumping off the boat into the Columbia River
Every year on Labor Day I like to do the Roy Webster Cross Channel Swim in Hood River, Oregon.  It is one of my favorite events.  At 75 years 2017, it is the second oldest swim in the United States.  The 2016 event was my sixteenth.  Here is what I […]

LeRoy Webster’s Columbia River Swim

2016 USMS Summer Nationals 2
by Tim Waud The 2016 U. S. Masters Swimming Summer National Championship was held August 17-21, 2016 at Mt Hood Community College in Gresham, Oregon.  Mt Hood Aquatic Center played host to 1,287 swimmers from all over the United States and several swimmers came from around the World.  This event […]

Summer Nationals 2016