www.mastersmvnswim.org

December 1, 2003 ---- by: Coach Mark 

Workout schedule

Workout changes this  week:

 Mon.

 No Change

Tues., Dec. 2^nd  Morn Practice
Only

11:30-1:00 practice at Sierra

Wed., Dec. 3^rd No Morning at Marguerite

   11:30-1:00 at Sierra         

Eve. Practice    at   
 Trabuco H.S.

(Due to Edison Power Shutdown)

 

For latest changes keep an eye on the team calendar, posted on our website for your convenience.

Christmas Party Saturday December 6^th

DON’T FORGET THE CONTEST!

               Dates to Remember

RSVP – TODAY!

Great food-Don’t Miss Out

Special Awards-

USMS Top Ten

The following swimmers will be receiving their TOP Ten USMS patch.

Meg Reilly, Cub Campbell,

Michael Merrell, Kyoko Iwasaki,

Dena Florczky, Kelly Zahrowski,

Lisa Welke-Zawistoski, Kayo Shibata,

Meredith May, Maggie Williams-Dalgar,

Lisa Augerson, Tami Engel,

Diana Hughes, Kevin Weissman,

 Deanne Weissman, Connie Barrett,

Stephanie Snyder, Danah Jones, Kelli Harrington, Colleen Chandler,

Michael Kolarov, Gary Hope,

Gerry Leutner, Brian Hopp,

Brian Goodell,

 Alex Levin, Mark Hammer,

 Bonnie Kotzbach, Gwen Uthus,

Steve Willment, Dieter Rapp,

Andy McMahon, Amir Asar, Abel Tong,

Jenny Richter, Val Trowbridge,

 Kerry McMahon, Kelly Capps

Congratulations!

• Las Vegas Travel Trip Deposit Due Dec. 3^rd  -  $50.00
• Dec. 6, Masters Annual Christmas  Party
• Dec. 6-7, TYR Blowout Sale - Huntington Beach
• Dec. 12-14, SPMA Regional SCM Championships
  (Relay only swimmers needed)
• Dec 16, Starts and Turns Clinic (10:00 AM or 3:00 PM) RSVP TODAY

For latest changes keep an eye on the team calendar, posted on our website for your convenience.

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SWIM TIPS

Pre Race Warm-Up

A pre-race warm-up should begin with a long, easy swim (400 yards), followed by stroke drills, then a set to bring your heart rate up.  It should total approximately 1600 yards.

Here is a sample pre-race warm-up.

1 x 400 easy swim

1 x 200 stroke and kick drills

1 x 200 pull

1 x 400 pace set: 8 x 50 (d1-4)

1 x 200 moderate

1 x 200 easy

Finish by practicing starts and turns.

CREATE A DESIGN
FOR OUR TEAM T-SHIRT
FOR THE SCM CHAMPIONSHIPS

Submit all ideas to
Coach Mark ASAP
Winner will be announced at
the Annual Masters Christmas Party
Dec. 6

Important Stuff!!!

1.  RSVP for the Christmas Party today

2.  Have fun a come with us to Las Vegas – Great deal - $100.00 (2 nights, plus bus) January 9-11, 2004

3. Fitness Swimmers – December 20-21^st  is your 30 minute fitness challenge

4.  Get your 2004 SPMA Forms to Coach Mark ASAP  

PRACTICE :: PRACTICE :: PRACTICE

SEE YOU THIS WEEK AT THE POOL!
Questions? Contact Coach Mark Moore
Cell: 949-233-6521 Home: 949-489-1847
CoachMark@mastersmvnswim.org