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February 09, 2006. - - - - By: Coach Mark |
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Check the Web site frequently
www.mastersmvnswim.org
Greetings
In
This Update:
1.
MASTERS NIGHT OUT
2.
UPCOMING EVENTS
3.
MY FIRST MEET
4.
NUTRITIONAL RECOVERY
5.
WORDS FROM COACH
Current
workout schedule: http://mastersmvnswim.org/workouts.htm
Current
meet schedule: http://mastersmvnswim.org/MeetShedule.htm
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Masters
Night Out
Friday,
February 10 -- 6:00 PM
Join
us this Friday at Oggi’s Pizza for a fun
evening
Join
as the Winter Olympics begins (hopefully they will show it on their TV’s)
Bring your family and friends -- Hope to see you all there!
23641 Via Linda
Mission Viejo, Ca 92691 Tel : 949-458-7883
http://www.oggis.com/Locations/MissionViejo/MissionViejoHome.htm
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Upcoming
Events
SWIM
MEETS
Sunday,
February 12 - Eagle Rays in
1650
warm-up at 8:00 am
All
others - 10:30 warm-up
Event
#2 starts at noon
Deck
entry OK
Are
you going? e-mail coachmark@mastersmvnswim.org
March
5 Cal Tech Pentathlon,
March
26
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My
First Meet
by Ray Novitske
February 1,
2005
This
article is available to swimmers entering
E N
T E R
•What
do I fill in on the meet entry form?
Fill
in the entry form and sign it. Be sure to attach your USMS card to the
entry. Although we must use your name and information exactly as it
appears on your USMS card, we ask that you fill in contact information such as
phone number and/or email in case we need to reach you before the meet.
•What
about seed times?
Seed
times represent your approximate guess of times for events you plan to
swim. They are used to put you in races with swimmers of similar speeds so
you don't get stuck swimming with someone a lot faster or slower than you.
If you cannot estimate your times, entering "NT" for no time will place you in
the first race which usually (but not always) has the slower swimmers.
P R
E P A R E
•What
do I bring to the meet?
Obviously
bring a swimming suit, towels, and goggles. Extra towels are recommended;
you can keep one dry in your locker to use after the meet when you get
dressed. Bring some warm dry clothes (warm-up suit, sweat suit, or tee
shirt and sweat pants) to keep warm between your events. Sometimes, you
can bring a lock if you use the pool lockers, but our pool has pay lockers
taking a quarter. We will have snacks, but you can also bring your own
along with a drink or water bottle.
A R
R I V E
•What
do I do when I get there?
The
first thing to do is check in at the registration table in the lobby to be sure
your registration is complete for the meet. We will give you your lei
greeting, and a souvenir to remember your first meet. Pick up your tee
shirt here if you ordered one. You also receive a meet program with meet
announcements, meet procedures, and schedule of races. Use this to
determine when you are scheduled to swim your race.
•When
do I warm-up?
Dress
and enter the pool area, claim your territory on the pool deck, and swim your
warm up. Stretching on deck is recommended. All lanes of the pool
are open to swimmers during the 45 minute warm-up period prior the meet
start. During warm-ups, you can swim laps and drills, but kickboards and
paddles are not allowed. After the meet starts, there will always be one
lane available for warm up and warm down before and after your race. Some
people do not warm up prior to the meet start. They instead wait to warm
up at a time just before their race, especially if their first race is not
scheduled early in the meet.
•Can
I practice starts?
Not
all the time. You must always enter the pool in a safe manner during
warm-ups, - no jumping in on top of swimmers, and no dive starts. For 15
minutes in the middle of the warm-up period, a lane or two will be designated
for swimmers to practice their starts. During this time only, you can dive
from the starting block and swim to the pool end.
S W
I M
•When
do I swim?
Each
event will have several races or "heats" scheduled. For example, the third
heat of an event is the third race for that event. Use the meet program to
determine what heat and lane you are assigned to swim in. You do not need
to check in prior to your races, and your name will not be called for your
race. Pay attention to the meet progress, and when it is time for your
race, show up at the starting blocks.
•What
do I do before my race?
Just
before your race, it is a good idea to check with the lane timer to be sure you
are at the correct lane and heat. The starting official will give three or
more short whistles. This is a signal to the swimmers that he is ready to
start the race. Another long whistle follows, which means it's time to get
up on the starting blocks or get into the water for backstroke events. You
do not have to use the starting blocks to start, but can start from the edge of
the pool, or from in the water.
•When
do I actually begin?
The
starting official will give a hand signal and say "take your mark." During
a short pause, the official will glance to be sure everyone is still and not
moving on the starting blocks, then will start the race. The electronic
starter will sound and a strobe light will flash, signaling the start. Now
get going! A false start will occur if you leave or are moving before the
start occurs, and you will be disqualified. If someone else "false starts"
while all the swimmers are starting, the electronic starter will flash and beep
several times, signaling everyone to stop swimming and to get back to the
starting blocks.
•What
happens when I finish?
After
touching the wall at the end of the race, leave the pool quickly. It is
courteous to stay in the water until the remaining swimmers also finish, but not
necessary – we want to move the meet along. If you must use a ladder to
exit, do not immediately swim across another swimmer's lane to reach it.
Wait in your lane until the other swimmers have finished their races, then swim
across their lanes to the ladder.
A F
T E R Y O U R R A C E
•How
is my time determined?
Your
time is determined using times from three stopwatches. The fastest and
slowest times are dropped and the remaining time is your official time. Be
careful not to interrupt timers while they are recording times or getting ready
for the start of the next race. Ask timers for your time only after the
next race starts so you are not distracting them during the start.
•How
do I find out the results?
After
all races for each event are over, the times are submitted to the officials for
recording. After recording, each event results (including your time and
age group place) will be printed and posted on the pool wall. Times will
be listed by age group. If you are entitled to an award (first, second, or
third place), you can pick it up at the awards table. Results for the meet
will also be posted on our team web site later in the week. Now you will
have something to compare at your next meet!
Above
all, remember to relax, enjoy yourself, and cheer the other swimmers.
Special
thanks to Fitness Committee member Ann Sevenson for letting us know about this
excellent article
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Nutritional
Recovery
Poor
Nutritional Recovery leads to tissue breakdown.
Good
Nutritional Recovery will help maintain energy and limit tissue
breakdown.
Poor
Nutritional Recovery –
You
may feel- “lead legs”, “can’t keep up”, “elevated resting HR”, “elevated HR on
typical sets”, “feeling of fatigue”
Training
Tips:
1.
Start the replenishment process IMMEDIATELY!
2.
The “window of opportunity” for maximizing glycogen repletion starts to close as
soon as exercise stops.
3.
Bring your post-workout snack to the pool.
4.
If you have a long drive home or to work after practice, eat in the
car.
5.
Also drink fluids before (16 oz.), during (4-8 oz.), and after practice (up to
24 oz.) if you are very active!
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Words
from Coach Mark-
"Be
not the slave of your own past - plunge into the sublime seas, dive deep, and
swim far, so you shall come back with self-respect, with new power, with an
advanced experience, that shall explain and overlook the
old."
Ralph
Waldo Emerson (a well known swimmer!)
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Challenge 
Achievement Recognition
Check
the Web site frequently
www.mastersmvnswim.org
If you want to get fit,
become a better swimmer, stay motivated
and meet new friends,
this is the place for you.
SWIMMING
FOR LIFE!
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Cell: (949)
233-6521
Check
the Web site frequently