MISSION VIEJO NADADORES MASTERS FRIDAY UPDATE       BUILD           EDUCATE                  SERVICE Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment www.mastersmvnswim.org
November 5, 2004 ---- by: Coach Mark Moore

 

 

Today’s  Update:

 

1.     Pancake Breakfast  

2      SCM Championship Meet Info          

3.     Masters Annual Holiday Party

4.      5 Critical Tasks

      5.      Reminder from Coach

 

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Sunday, Nov. 8^th - Pancake Breakfast – bring your family and friends

 

Join us for workout or breakfast or both!

 

Workout:  8:00-9:30

Breakfast 9:00 am-10:00

 

****************************************************************************************************************************************************************SPMA SCM Championship Meet Information

 

2004 SPMA Regional and Southwest Zone SCM Championships – Belmont Shores, Long Beach

December 4-6, 2004 (Saturday to Monday)

 

Entries must be postmarked before Friday Nov. 19^th, 2004.  Entry fee includes a meet t-shirt. Add a $10.00 late fee for all entries POSTMARKED (or entered on-line) after Friday Nov. 19^th. All entries MUST be RECEIVED by 6:00 p.m. Wed. Nov. 24^th.

 

Entries: Mail entries, SPMA entry card, copy of USMS card, and check (Payable to: Long Beach Grunions) to: LB Grunions, c/o Tom Boyd, 920 Orizaba Ave., Long Beach, CA 90804. Receipt of entry will NOT be verified by phone. Send a SASE to stamped postcard for return receipt. On-line entries accepted at www.lbgrunions.com after Oct. 10.

 

Social event: The Grunions will host a social at the beautiful LaPalapa (adjacent to pool) on Saturday evening from approx. 5-7 p.m. The social is limited to the first 85 people. Cost is $15.00. Sign up will be at the meet. The menu is Chicken Enchiladas with white garlic cream sauce, Cuban rice, refried beans and chayote slaw, along with Pasta Primavera and bread. Soda, coffee, tea included. After 7:00 a bar is available and at 8:30 a Jazz band will play.

 

Questions: Call (562) 856-1116 or send an email to Tom Boyd at tboyd90807@aol.com. For hotels, information, and directions go to www.lbgrunions.com and click on 2004 SCM Regional Meet.

 

 http://www.spma.net/meetforms.htm

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Masters Annual Holiday Party

(Bring your favorite holiday dish)

 

Thursday, December 2 at 6:30 PM

 

Hosted by Paul and Nadine Divan

pauldivaniii@cox.net  (RSVP)

 

Bring food according to your workout time-

 

Morning swimmers – appetizers/salads

Noon swimmers – main dish

Evening swimmers – dessert

 

Plus our gift exchange – $15-20 value

And our special awards!

Hope you can make it!

 

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Five Critical Tasks Every Swimmer Must Accomplish

 

To reach your goals and maximize your performances you must accomplish five critical tasks.

 

I. Maximize your aerobic capacity (V02max) so that more energy is available to sustain your swimming.

 

2. Raise your lactate threshold as high as possible, so that intense efforts can be maintained with a minimum of fatigue.

 

3. Become more efficient at your strokes, turns, steam lines, and finishes, so that less energy is wasted during competition and hard exertions feel less stressful.

 

4. Fortify yourself psychologically, so that the demands of training and competing can be handled more easily.

 

5. Learn how to rest, so that your training is perfectly balanced with adequate amounts of recovery.

 

 

Don’t Give-UP –TRY at least 3 times each week!

 

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"The body moves naturally, automatically, without any personal intervention or awareness. If we think too much, our actions become slow and hesitant"
Taisen Deshimaru

 

 A REMINDER FROM COACH

 

Workouts will be conducted regardless of weather!

 

-wear warm sweats, carry a plastic bag to keep your things dry, and cover your feet and head.

STAY WARM AND DRY AFTER PRACTICE!

 

Hope To See You This Weekend!

  

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Coach Mark Moore 

 

Cell: (949) 233-6521

Email

Call me if you have any questions