Greetings Mission Viejo Nadadores Masters and Friends,

 

 

(Please Check the Web site frequently for updates - www.mastersmvnswim.org

 

SWIM NEWS Update:

  

1.  SPMA REGIONAL CHAMPIONSHIP – LAST CHANCE

2.  TEAM WORKOUT EITQUETTE

3.  SWIM TIPS FROM COACH MARK

 

 

WORKOUT CHANGES

 

NO Practices

Sat/Sun April 23-24

COME BY AND SUPPORT OUR TEAM

 

******************************************************************************************************************************************************  

LAST CHANCE - 2005 SPMA Regional SCY Championship – at Saddleback College

April 22-24, 2005 -----Hosted by Saddleback College Aquatics

Mission Viejo Nadadores Masters -  2005 SPMA Regional Team Members  

 

Jim Bergen

Mike Kolarov

Andy Villarete

Doug Mader

Merci Jensen

Byron Snow

Mark Hammer

Terry Tongate

Jennifer Batcheller

Kevin Weissman

Chris Downey

Jenny Richter

Ken Hoffman

Richard Elder

Tami Engel

Gwen Uthus

Able Tong

Richard Reimers

Martin McDonald

Courtney Dolan

John Campbell

Rich Carlsen

Dustin Raddatz

Maggie Williams-Dalgart

Connie Barrett

 

Entries due to Coach Mark BY FRIDAY!!!!!

 

Meet information and entry card attached

 

********************************************************************************************************************************Team Workout Etiquette 

Our swimmers range in their ability and fitness level, from beginners to serious competitive swimmers. Please follow these guidelines in order to make workout sessions safer and more pleasurable for all swimmers.

 

Lane designations are designated as slow, medium, or fast- (slower lanes on the outsides).   

Please observe the level of 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.

 

General Rules:

 

Please be on time. If you are late, and the lane is full, you will have to join the workout at its current point, rather than from the beginning.

 

Don't stand in front of the pace clock.

 

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.

 

Don’t engage in loud conversations where the coach needs to yell over you, or swimmers two lanes down can't hear the instruction.

 

Even though we tend to swim individually, this is still a team sport. Pay attention to and be considerate of your teammates. Get to know each other, encourage each other, and be polite to each other. You're in for a team sport, not individual lap swimming.

 

If a person in your lane appears unsure of the rules, please bother to explain, in a polite manner.

 

 

********************************************************************************************************************************

MORE FREESTYLE TIPS – MORE POWER

 

CATCH – PULL – POWER

 

1.  Always try to start the ‘catch” by pointing your fingertips toward the bottom of the pool.

2.  Follow with your arm, trying to keep your hand and arm as one unit (big paddle) or (crab-like feeling).

3.  Do not bend your wrist (middle of palm to forearm should be straight)

4.  Feel the “sweet spot” – and power of the pull (this allows minimum pressure on the shoulders and elbows)

 

1.  Begin your pull with your arm bent at a right angle.

2.  Keep your elbows high near the surface of the water.

3.  Your arm should sweep alongside your body – not under your body.

4.  Your hip should roll slightly away (core) as your hand moves towards your hip.

 

1.  Power should take place at he beginning of your pull (using your large muscles to create power)

2.  Apply pressure after the catch has been initiated – press hard, then release as your hands nears your hips.

3.  Keep your fingertips pointed at the bottom to maintain a sold hold on the water.

4.  If done right – you will feel yourself move or shift forward in the water and your body will lift up with a slight increase in tempo!

 

Get more power and use those lats, chest, and biceps muscles more.

 

 GOOD LUCK!

 

---Coach Mark

 

 *****************************************************************************************************************************************************

Challenge Achievement Recognition

 

"The path to EXCELLENCE is made smoother when we SUPPORT each other" -- Poh Yu Khing

  

Check the Web site frequently

www.mastersmvnswim.org

 

******************************************************* 

 

 

Cell: (949) 233-6521

Email

 

Coach Mark 

 

Call me if you have any questions

 Remember at least 3 times each week!