MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
February 16, 2006 . - - - - By: Coach Mark
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February 16, 2006 . - - - - By: Coach Mark |
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Check the Web site frequently
www.mastersmvnswim.org
Greetings
In
This Update:
1. POSTAL
SWIMMERS
2. UPCOMING
EVENTS
3. UNDERSTANDING
THE 5 LEVELS OF TRAINING
4. INTRO TO
MASTERS SWIMMING
5. WORDS FROM
COACH
Current workout
schedule: http://mastersmvnswim.org/workouts.htm
Current meet schedule:
http://mastersmvnswim.org/MeetShedule.htm
NO CHANGES IN WORKOUT
TIMES THIS WEEKEND (Friday-Monday)
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1650 Postal
Swimmers
Congratulations to the
30 swimmers who participated in the postal swim.
Richard Reimers, Michael
Kolarov, Michael Zaino, Gary Hope, Steven Litchfield, Paul Divan,
Diana Hughes, Lisa
Zawistoski, Melody Carig-Talebi, James Schilling, Steve Willment,
Pat Dwyer, Warren Booth,
Val Trowbridge, Andy Villarete, Carolyn Kluss, Larry
Rauzon,
George Fiffick, Martha
Szufnarowski, Alison Mitchell, Linda Kessman, Phil
Albright,
Jen Batcheller, Bill
BeMauro, Gwen Uthus, Ken Hoffman, Byron Snow, Ray
Borzone,
Susanne Borzone, Kris
Jones.
If you have not paid the
entry fee – please get it turned in this week.
($6.00)
GREAT
JOB!
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Upcoming
Events
SWIM
MEETS
Saturday, March 5 -
Cal Tech Pentathlon
9:00 Warm-up (Deck
entries close at 9:15)
10:00
Start
Save $10.00 and mail
your entry by Feb. 24th!
Are you going?
e-mail coachmark@mastersmvnswim.org
March 5 Cal Tech
Pentathlon,
March
26 -
Meet
forms – www.spma.net
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Understanding the Five
Specific Levels of Training
1. MODERATE TO EASY (50%
to 60% of MHR) - This level of training may seem to be very easy and relaxed.
That's because it is! Unfortunately, many
swimmers believe the misperception that because we feel we are not working hard
or breathing hard, there must not be any training benefits. Not true! Exercise
physiologists, trainers, and coaches are using this level more and more due to
its warm up and recovery effects. Adults starting a training program
should begin by swimming at this level. Experienced Masters should be using this
level for warming up, cooling down, and for relaxed recovery swims between or
after very high intensity swims (high aerobic threshold or red-line swimming).
Generally, 10% to 15% of your training should be at this
level.
2. WEIGHT MANAGEMENT
(60% to 70% of MHR) - The body reaps the benefits of burning fat
while improving on your aerobic fitness.
Stroke drills and moderate-effort long
swims with short rest periods are ideal for this level. Much of your base
training in early season should fall in the weight Management level. A
good indicator of training at 60% to 70% of MHR is in being able to talk with
your coach immediately following your swim without having to catch your breath
in mid-sentence. Roughly 20% to 45% of your training should fall in this zone,
depending on the phase of your training season.
3. GENERAL AEROBIC (70%
to 80% of MHR) - General Aerobic swimming is also known as
endurance base training.
At this level, your body produces lactic
acid equal to your body's ability to remove it. Training in this zone will give
you the benefits of becoming fitter, stronger, and faster. Roughly 40% to 50% of
your training should be General Aerobic. An example of a main set would be
one in which your heart rate would decrease by 10% between repeats. Depending
upon age and fitness level, this may be a rest of 10 to 60 seconds between
repeats.
4. HIGH AEROBIC
THRESHOLD (80% to 90% of MHR) - During this training zone, your body
changes from aerobic training to anaerobic training.
You will feel the pain of training hard and
experience fatigue, tired muscles, and heavy breathing. Those who swim against
the clock and are competitive with their fellow swimmers should train in this
and the Red-Line zones. During sets at your high aerobic threshold, you
will need more rest to recover from each swim. Your work to rest ratio might be
2:1 or 1:1. You need not do much High Aerobic Threshold training at the
beginning of your training season. Near the end of your season, you may wish to
do as much as 30% of your workout in this and the Red-Line zone.
5. ANAEROBIC OR RED LINE
(Over 90% of MHR) - In order to become extremely fit and to
prepare for racing, you must train in this zone.
You will experience oxygen debt as your
train your speed (fast-twitch) muscles for competition. You will feel the
intense pain in your muscles as you give 100% effort. Your work to rest ratio
will be anywhere from 1:1 to 1:6, or even higher. Since the intensity is so
great, you will be unable to maintain this speed for very long. Like the High
Aerobic Threshold level, you will do very little of this training in early
season and increase during tapering to roughly 30% of your total yardage,
combined with the previous level.
My personal experience
has shown that monitoring one’s a heart rate enables one to get in better shape
faster and with less fatigue.
Who knows -- maybe it
will work for you!
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Intro to Masters Swimming
Clinic
Sunday, February
26th - 3:00-4:00 PM
An orientation class
will take place for those of you who are:
1. Brand new to
Masters Swimming
2. Thinking about
joining the team
3. Masters
swimming in general
4. Or, just learn more
about our team and how you can be more involved at the local, regional, or
national levels.
You will learn about the
team and most common new swimmer questions regarding equipment, workout
structure, pool etiquette etc.
Bring you suit – we will
have a short practice working on stroke drills and proper
kicking.
If you are interested
please contact Coach Mark at coachmark@mastersmvnswim.org
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Words
from Coach Mark-
Over the years great
swimmers have “discovered” the most efficient and least damaging means of
performing the strokes by doing
what “feels” right to
them.
Take time, spend more on
stroke mechanics and technique, and be “efficiency” focused.
Body roll, shoulder
rotation, and elbow bend all must be just right for your body type to minimize
excess stress on your joints and to avoid
injuries.
“That
which we persist in doing becomes easier, not that the task itself has become
easier,
but
that our ability to perform it has
improved.
--Ralph Waldo Emerson
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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