| MISSION
VIEJO NADADORES MASTERS |
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Continuing
in a Tradition of Excellence in a Positive and |
February 18 , 2005 ---- by: Coach Mark Moore
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Challenge 
Achievement Recognition
Greetings Mission Viejo Nadadores Masters and Friends,
(Check the Web site frequently for updates - www.mastersmvnswim.org
Friday Update:
1. SPMA MASTERS SPRING SWIM CAMP
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SPMA Spring Masters Swim Camp
Hosted by : Mission Viejo Nadadores Masters
March 18-20, 2005
A three-day swim camp for Masters swimmers, open water swimmers, triathletes and fitness swimmers wishing to improve their technique. Come to the beautiful Mission Viejo Nadadores aquatic center and experience three days of learning, workouts, socializing and fun with four very accomplished coaches and fellow swimmers. The Swim Camp will culminate in a swim meet where clinic attendees will have a chance to get a timed swim (optional) and try out what they have learned at the clinic. Enjoy the facility, swimming, friends, good food and social occasions during the Swim Camp.
Topics Covered:
Winning Freestyle
Rhythmic Breaststroke
Efficient Backstroke
Faster Fly
Individual Stroke Analysis
Above Water Videotaping and Stroke Review
Underwater Water Videotaping and Stroke Review
Open Water Tricks and Race Strategies
Triathlete-swimmer concerns
Dry-land Exercises for Strengthening
Stretching for Flexibility
Workout Design
Coaching Pointers
Coaching Staff:
Mark Moore: Camp Director, Mission Viejo Masters Coach and 2004 SPMA Coach of the Year - BA Psy., MA Sport Psychology,
ASCA Level 4 certification.
Karlyn Pipes-Neilsen: Camp Leader, Swim Coach & Motivational Speaker. Karlyn has over 15 years of extensive Masters coaching experience
and holds hundreds of swimming records.
Wayne McCauley: SPMA Chairman, Nationally and internationally ranked swimmer for 18 consecutive years. National Champion and All-American titles in breaststroke. Holds the highest American Swimming Coaches Association’s Level 5 certification.
Nadine KM Day: BS Ed, MPT. USMS Individual Medley World record holder, USMS record holder in several distance swims, Olympic trial qualifier, years of coaching experience with background in education and physical therapy.
Space is limited in order to ensure that everyone gets plenty of coaching attention!
For more information and sign-up instructions, please visit
www.mastersmvnswim.org or www.spma.net.
($50.00 discount to all Nadadores Masters who sign-up and help!)
******************************************************************************************************************************************* Mission Viejo SCY Swim Meet
Sunday, March 20 – Sign-up NOW to swim.
If you are not swimming – we will have a sign-up sheet at workout for the areas we
need help in. 100% Team Participation!
http://mastersmvnswim.org/MeetShedule.htm
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WORKOUT ETIQUETTE
Please follow these guidelines in order to make workout sessions safer and more pleasurable for all swimmers.
Lane are designated as slow, medium, or fast. If Lanes have not been designated, please observe the level of their ability of the swimmers in the lane you are about to enter. Please try to stay in the lane with swimmers of similar abilities and speed. This is especially important when there are more than 2 swimmers in a lane, and there is a circular movement pattern within the lane.
Entering a Lane: Pick a lane compatible with your speed. Notify the swimmers you are entering the lane. Please don't dive, jump or push off into the oncoming swimmers.
If the swimmers are in the middle of a set, you may want to wait till the beginning of the next set to enter the lane, especially if you are the third swimmer in the lane.
Entering a Lane - during a workout set If there is a workout set in progress, when entering a circular pattern lane, please stay within the set that is in progress.
It is not a good idea to start new or your own set while the other swimmers are in the middle of another set. This is not as crucial when 2 swimmers are splitting a lane. It is recommended that you enter a lane between sets.
Swimming pattern: If there is only two swimmers in a lane, the swimmers may choose to split a lane, where each swimmer keeps to their own side of the lane. You may also choose to swim in a circular pattern. Whatever you choose to do, make sure that the other swimmer(s) in your lane are aware of it.
If there are 3 or more swimmers in a lane, swimmers must swim in a circular pattern. Keep to the right side of the lane, much in a way you would if you were driving on the street. Please be aware of veering too far into the middle of the lane. The swimmers coming from the opposite direction are not likely to see you and can collide with you and the middle of the lane needs to be clear for passing.
Workout Sets: When there is a circular pattern in your lane, stay within the workout set. If you have gotten lapped, don't insist on the last lap. Forego the lap, and stay within the sets as best as you can.
If you are splitting a lane, there is more room for variation.
Speed Slower swimmers must yield to the faster swimmers in the lane. At the beginning of each set, determine the order of speed among people in your lane, and leave the wall in that order. Please remember that your and other people's speed changes if they use equipment (paddles, fins, drag devices) and adjust the order within your lane to accommodate this.
Passing: General Pass on the left, as if you are driving. If you need to pass someone on the flip turn, read the following two paragraphs. If you are uncomfortable with being passed on the flip turn, it is best to stop at the wall to allow the faster swimmer to pass you. If you are planning to stop at the wall, scoot to your right (get out of the way) and let the other swimmer(s) pass.
Passing: Mid Lane Pass on the left. Tap the foot of the person in front of you before passing, so they have a chance to give you extra room. It is not a good idea to pass people in this manner too close to the end of the lane. judge your speed, and use common sense. You need to have enough room to pass, before coming to a wall.
Passing: During Flip turns Tap the foot of the person in front of you before passing, so they have a chance to give you extra room. If a faster swimmer is closing in on you, and has tapped your foot, as soon as you get to the wall, scoot over to the far left corner of the lane and start your flip turn. The faster swimmer will make a flip turn to your right, and pass you. It is important to move over to the far left, to give the passing swimmers room to turn safely and avoid collisions.
If you need to stop, squeeze into the corner to the right of oncoming swimmers, so they will have sufficient room to turn.
At all times be aware of what is going on within your lane.
Try not to kick or swing your arms into another lane while swimming or at the wall.
If a person in your lane appears unsure of the rules, please bother to explain, in a polite manner.
If you are late, and the lanes are full, you will have to join the workout at it's current point, rather than from the beginning.
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Words from Coach Mark- on the OTC
It truly was a rare opportunity to access the world's most sophisticated resources for assessing parameters of swimming performance. 18 Masters Swimmers (9 men and 9 women, from around the country) stayed with Olympic athletes in the inspiring and stimulating environment of the US Olympic Training Center in Colorado Springs. All the training and studies took place at the 50m indoor pool, the International Center for Aquatic Research Flume (ICAR), biomechanics and physiology labs, and the OTC weight training center.
We ate, slept, and had meetings in the OTC Center and athlete dorms. Swimmers were taught and analyzed by outstanding USA Swimming, OTC and USMS coaches (Me, Rick Powers from Davis Aquatics, and Bob Bruce from Oregon Masters) in the fields of sports psychology, physiology, biomechanics, nutrition, technique, resistance and flexibility training.
The camp emphasis was on testing and education. Pool time was dedicated to technique improvement (drills) rather than conditioning. Swimmers were tested for Heart Rate/Lactate threshold in the flume, the only apparatus of its kind in the world. They were filmed underwater for a full 50m of each stroke. Blood testing, stroke analysis, flexibility and ROM assessment and instruction, weight training education, psychological profiling, motivational and classroom presentations on topics such as biomechanics, physiology, sports psychology and training were all part of the program.
We all learned the most up-to-date training and competitive theories and techniques and be able to correlate them to their personal swimming program and goals. An entire day was devoted to providing individual results and feedback of all testing.
Computerized biomechanics analysis of their stroke, body physiology, psychological profile, videotape review, flexibility and ROM assessment results and recommendations, blood analysis, and nutrition advice was included.
Swimmers took home computer printouts, handouts, videos, and test results along with personalized training program guidelines.
Most days started with a pool session at 6:00 AM and ended around 10:00 PM.
I had a great time – but, I’m glad to be home!
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Challenge Achievement Recognition
Check the Web site frequently
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Have a great weekend!
-Coach Mark
Cell: (949) 233-6521
Call me if you have any questions
Remember at
least 3 times each week!