SWIM Update 02-02-06

In This Update:

1. 1650 POSTAL EVENT

2. LAS VEGAS RESULTS

3. XI FINA WORLD CHAMPIONSHIPS

4. NEW BREASTSTROKE RULES

5. NEW BABY ON TEAM

6. SWIMMING FOR LIFE

7. SWIM TIPS FROM COACH

Current workout schedule: http://mastersmvnswim.org/workouts.htm

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1650 Postal Event Next Week

Just show up Friday, Saturday, or Sunday. Each workout on those days will have 2 heats of the 1650.

Time one heat and swim one heat. Bring a check.

$6.00 individual entry fee

$4.00 relay entry fee (4 swimmers – total time, do you know 3 other swimmers for your relay?)

Awards will be given for 1-3 place for individual events and first place for relays. T-shirts are available for $15.00.

Good Luck! You Can Do It!

Postal Events - Unique to Masters swimming, the postal event is the most convenient way to participate.

We swim at are own pool and submit times by mail to be scores and tabulated.

Other distances/postal events are usually quite long: 5K, 10K, 3000 yards, 6000 yards.

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Las Vegas Meet Results

Great swims by Ann-Marie, Jean-Marie, John, Bob, Rich, Phil, Wayne, Mark, and Steve

3 team relay records set and 4 individual team records!

Mark Longworth

100 free (59.00)

50 free (26.30)

50 fly (28.38)

Steve Steed

50 free (23.31)

RELAYS

Men’s 45+ 200 Medley Relay - 2:03.45

Phil Albright , Wayne McCauley, Mark Longworth, and Rich Carlsen

Men’s 45+ 200 Free Relay - 1:55.61

Phil Albright , Rich Carlsen, Bob Rolph, Mark Longworth

Mixed 18+ 200 Medley Relay - 2:02.66

Ann-Marie Larson, John Campbell, Steve Steed, Jean-Marie Garayburu

Congratulations on a great meet!

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XI FINA Masters World Championships

August 3-10, 2005, the XI FINA World Masters Championships will be held at Stanford University’s Avery Aquatic Center, the largest swimming complex in the U.S. – and one of the fastest.

This is a great opportunity for our team members to prepare for and then compete in a really gigantic swim meet. The last time this event was held in the U.S. was 1996, and it is unlikely the event will return to the U.S. very soon.

Go to www.usms.org then scroll down to the FINA notice. The meet schedule is already available, along with information on the venue, volunteering, sponsorship, travel information, and hotels.

If you are interested in being part of the Mission Viejo Nadadores Masters XI FINA World Masters Championship Team, contact me, Coach Mark, at coachmark@mastersmvnswim.org .

This team is going to prepare a training program, and competition schedule.

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New Rules for Breaststroke

The under water dolphin kick: In September 2005, FINA modified the sacred “No dolphin kick during breaststroke” rule to allow one dolphin kick during the underwater pull off the start and each turn.

So, every breaststroke swimmer in the world began licking their chops thinking this was going to turn them all into record breakers.

Not so fast Nadadores. This rule change will help you only if the forward force that can be applied is greater than the resistance you create trying to exert that forward force.

The dolphin kick is required to take place during the underwater pull – not before or after. When you set your body up for that kick, are you losing your streamline?

Are you increasing the amount of body surface area blocking water from going by you?

If you are, you just lost much more than you think you are gaining. I never found the dolphin kick much help if I really focused on streamlining and stretching through the underwater portion of the start and turn.

Have a friend time you with and without the dolphin kick and figure it out the scientific way.

Remember – all swimming is about minimizing resistance.

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New Baby on Team

Congratulations to Andy and his wife on the birth of their baby girl!

Here is the link to see their new baby, Naomi Bryn Villarete:

www.ocwmg.com

Click on baby photos and provide the password 01065513.

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SWIMMING FOR LIFE

MAKE SWIMMING A LIFESTYLE –

Eat well, get enough rest and seek advice from a more experienced swimmer. Be proud to be a swimmer – it is one of the toughest sports.

COMMIT YOURSELF TO EXCELLENCE –

Commitment is the key. Whether it’s streamlining off of every wall or hitting a certain training pace stick with striving to always do your best. As long as you are at practice, you mind as well give it your best effort.

DO YOUR BEST WITH WHAT YOU’VE GOT-

Build on your strengths while minimizing your weaknesses. If you are naturally fast, focus on the sprint events and throw a 500 in there once in a while.

BE CONSISTENT-

It’s easy to give in and take the easy way – pressing snooze when the alarm goes off. Make a habit out of swimming at least 3 times a week (4 is even better) and cross training the other days. By keeping up your conditioning level specifically for swimming, you will be able to make stroke corrections and adjustments and actually see yourself improving. By cross training you will gain better overall strength and flexibility and be a better athlete.

ALWAYS HAVE A GOAL-

Keep your goals in mind and keep the focus until you have followed through to the best of your ability. It is amazing how much easier it is to train when you have a goal. Keep it private. Keep it to yourself - whatever it takes.

BALANCE IS THE KEY –

If you are a distance swimmer, you need to do some anaerobic work. If you eat dessert, make sure you’ve had your fruits and vegetables. After a hard set, do some recovery swimming. If you swim mostly freestyle, throw in some backstroke.

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Swim Tips from Coach Mark-

Training and Racing Tip – Breathe!

If you want to train and race with better focus on your technique and power, focus on exhaling instead of inhaling.

The tightness in your chest and the overwhelming urge to breathe is caused by carbon dioxide building up in your lungs – NOT a lack of oxygen.

In fact, the air you exhale has more than enough oxygen sustain aerobic metabolism.

So, you see, you really don’t need that oxygen you so desperately think you needed to inhale.

By completely exhaling, the carbon dioxide concentration stays low which allows you to control when you breathe.

Complete exhalation also creates a “vacuum” in your lungs that reduces the effort necessary for the fresh air to enter when you do inhale.

More complete breathing delays the onset of lactic acid development and the dreaded “oxygen debt” pain and agony.