Masters Weekly News 010305

Happy New Year Mission Viejo Nadadores Masters,

This Week in the Weekly News:

1. JANUARY FOCUS

2. SPMA REGISTRATION DUE

3. NEW CLINIC SCHEDULE

4. 50 X 100’s!!!!

5. WORDS FROM COACH

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JANUARY FOCUS

This month’s focus will be an effort to further develop core strength, ankle flexibility, and overall kick speed. We will begin EVERY workout with a short kick set of a few hundred yards. This will go a long way towards increasing your kicking ability and help you to focus on an aspect of swimming that is very important but often neglected.

Much of this will be flutter kick and, given the short duration and distance of the sets, it is encouraged that you do without the use of your fins in order to focus on developing a better and faster kick.

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SPMA/USMS TEAM REGISTRATION

Please turn in your 2005 SPMA registration forms TODAY!

All swimmers must be 2005 registered to swim in January.

Forms are in the office or you can print one off our web site.

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NEW CLINIC SCHEDULE – NEW TIMES

01/09/05 10:00 AM - 12:00 Noon Freestyle

01/23/05 10:00 AM - 12:00 Noon Beginning Freestyle

01/30/05 10:00 AM - 12:00 Noon Tri Swimmer Freestyle

02/06/05 10:00 AM - 12:00 Noon Breaststroke

02/20/05 2:00 - 4:00 PM Freestyle

02/27/05 10:00 AM - 12:00 Noon Butterfly

03/18-20/05 3 Days Freestyle and Stroke Masters Swim Camp

03/13/05 10:00 AM - 12:00 Noon Tri Swimmer Freestyle

04/10/05 2:00 - 4:00 PM Freestyle

04/17/05 10:00 AM - 12:00 Noon Starts and Turns

05/01/05 2:00 - 4:00 PM Freestyle

05/08/05 10:00 AM - 12:00 Noon Backstroke/Freestyle

05/29/05 2:00 - 4:00 PM Open Water Freestyle

http://mastersmvnswim.org/private_lessons.htm -----RSVP TODAY

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New Year’s Day Practice – 50 x 100 Meter

Congratulations to the following swimmers for their outstanding effort on the first day of 2005!

Richard Carlsen, Val Trowbridge, Jerry Tustaniwskyj, Ellyn Cahill, Bill DeMauro, Karen Hanke,

Julie Hettmann, Linda Kessman, Blake Rumsey, Byron Snow, Jenny Richter,Frank Walker, Terry Tongate and Gwen Uthus

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Words from Coach Mark-

What to Lose Those Extra Holiday Pounds?

Join us at the pool for some good all Aerobic Exercise.

Aerobic exercise metabolizes calories and raises the metabolic rate. The heart rate needs to be raised to a comfortable level for 20 - 30 minutes at least 3 times per week.

By exercising aerobically, calories will be burnt at a rate of 300 + per hour depending on your weight and fitness level. If you consider that just 1 pound of body fat has approx. 4,100 calories, then you can get a rough idea, of just how long it will take to shed those extra pounds permanently.

Look again at how long it took to put them on, normally years or a complete lifetime of your own bodily abuse. (3 weeks for some during the holidays)

Now enters the debate of how hard to work. Personally I recommend that you work at a level that you know that you can maintain for a minimum of 20 to 30 minutes. The debate comes in, when various fitness bodies suggest training at a high heart rate 75/90 % of max, for short periods or 55/80 % of maximum heart rate for easier longer periods.

I’m no scientist, but I have used several training methods, and have found like most things in life, it may work for one person but not necessary for another. In short we use many different methods, unless you are a complete beginner to fitness, in which case I would recommend training at a steady pace for as long as comfortably possible.

Aerobic exercise will also raise the metabolic rate for approx. 24 hours after you have finished training. This helps you burn up those extra calories and prevents your metabolic rate from declining.

Don’t delay – start now – and lose those extra pounds!

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Challenge *Achievement *Recognition

Check the Web site frequently

www.mastersmvnswim.org

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Hope to see you this week at the pool!

-Coach Mark

Cell: (949) 233-6521

Call me if you have any questions

Remember at least 3 times each week!