MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
April 06 , 2006. - - - - By: Coach Mark
|
|
|||||
April 06 , 2006. - - - - By: Coach Mark |
||||||
Greetings
In
This Weekly Update:
1.
WAVE BREAKING NEWS
2.
HOW WE TRAIN
3.
UCLA SWIM MEET
4.
USMS SCY NATIONALS
5.
SPMA SCY CHAMPIONSHIPS
6. SWIM
7.
IN THE HOLE DIVES
8.
WORDS FROM COACH
Current workout
schedule: http://mastersmvnswim.org/workouts.htm
Current meet schedule:
http://mastersmvnswim.org/MeetShedule.htm
Not
a member yet – What are you waiting for?
Its simple just go to
http://mastersmvnswim.org/BecomeAMember.htm
********************************************************************************************************************************************
Wave
Breaking News
Meet
Entry Due Dates
USMS
SCY Nationals – Monday, April 10
SPMA
Champs/Santa Clarita – Monday, April 10
FINA
World Championships– Saturday, June 3
Workout
Times Changes
Saturday,
April 8 – (6:00-7:00 AM)
Sunday,
April 16 - No Workout (Easter)
********************************************************************************************************************************************
How
We Train
Balancing
the 5 Elements of Masters Swimming and Training in the Zones:
Our main focus at the
Nadadores is supporting the individual whether it is completing a triathlon,
qualifying for an iron man, losing ten pounds, entering first swim meet, or
achieving a certain time in a certain event. I think all individuals are
important regardless of the reason why they swim. And I hope the way we
structure our program is a reflection of this. I am confident that our workouts
will help you reach your target fitness level, improve and maximize your
performance, build confidence, and above all, meet great people and have fun
swimming.
Workouts Intervals for
freestyle are general for a 1:30 base per 100 for yards (and a 1:40 - 1:45 base
per 100 for short/long course meters). The projected rest for this base interval
is between 10 to 20 seconds. Workouts vary and are structured to give you
a balanced workout using the 4 training zones to help you achieve your
goal.
We primarily train
using the 4 training zones with focus on vo2, sprints, race strategy, stroke
techniques, starts and turns. I believe that successful competition
swimming is the ability to maintain good technique and excellent skills at high
speed when fatigued and when experiencing race pressures. Achieving this
requires that we focus on the development of following 5 elements: skills,
technique, endurance, turns, and starts.
Skills:
Fundamentals, timing, breathing, and balance
Technique:
Drills, good strokes, long strokes, proper kicking
Endurance: the
ability to sustain speed and be fatigue resistant
Turns:
fast, powerful, explosive with great streamlining
Starts:
Strong, powerful, explosive with great streamlining.
Sorting
out the training zone stuff
1. Recovery – slow and
easy, relaxed. (50-65% maximum
effort).
Feels
easy and comfortable
2. Endurance – steady,
rhythmic and relaxed. (65-75% maximum effort).
Feels
comfortable to moderate.
3.
Speed
Development – maximum speed with minimum
effort. (100% maximum effort).
Feels
fast, but controlled.
4.
Race Pace
Specific – target race speed with race stroke
count and stroke rate. (80-100% maximum effort).
Feels
fast, but controlled.
************************************************************************************************************
UCLA
Bruin Masters
Meet
Saturday,
April 8th, 2006
(carpool-
depart around 7:15am)
Lunch at Jerry’s
Delicatessen after the meet!
Hope you can make
it.
*****************************************************************************
Short
Course Nationals On-Line Entry Ends Monday
2006
USMS Short Course National Championships, May 11 - 14 2006.
The
Deadline is Monday, April 10 for on-line entries!
The
On Line
Entry system for the 2006 USMS Short Course
Nationals
Still have not
decided? Just do it! Join Coach Mark and attend this fun, fast meet in
Here is a copy of the
official meet
information as of 01/09/2006.
*****************************************************************************
2006
SPMA Regional SCY Championship
April 21-24 – Santa
Clarita
Deadline to enter –
April 10
HELP US BE #1 in
Sign-up
ASAP – SWIM one, two, or all three days. OR RELAYS
only!
Santa Clarita will be
hosting their first ever SPMA Regional Championship at their beautiful, fast
facility. All events will be offered, and this will be a great opportunity to
get some races in before the FINA Master Worlds deadline. Good time to practice
those relay exchanges, too!
Flat fee of $40.00 if
postmarked before Monday, April 10th. Add a $10.00 late fee for all entries
postmarked after Monday, April 10th. All entries must be received by 6:00 p.m.
Friday, April 14.
******No individual
deck entries are allowed. ****
http://www.spma.net/meetforms/Santa%20Clarita%20Masters%20SCY%20Regional%20Championships.htm
The consolidated entry
card can be downloaded from: http://www.spma.net/Cardboth.PDF
*****************************************************************************
The
Mission Viejo Nadadores Proudly Presents
Swim
The
Spring/Summer/Fall 2006 Swim
A National Learn to
Swim Program for Children Ages 3 and Up
Starting:
April 24, 2006
*Warm
Water(85 degrees)
*Small
Classes: 3 to 6 per Instructor
*Trained
and Certified Staff of Teachers
Register
now for any or all sessions!!!
Please
visit our website mvnswim.org
Or
call 949-380-2550 for more Information!
*******************************************************************************************************************************************************************
In
the Hole Dive – Great Starts
6
steps for a good start – practice one every time you begin your
workout
1. First, you
must look and image the hole you will be diving into.
2. Next, come
down; keep eyes looking back at your foot. Focus on being balanced with weight
centered over your lead foot.
3. Now explode forward
off the blocks – finish the push with your feet fully extended and toes
pointed. Remember - eyes down (don’t look forward).
4. When moving
through the air, keep your elbows close to your body and hands ready to
streamline.
5. Like a knife
enter the water clean and exact – full body streamline- fingers to toes, into
the hole with your fingers and the rest of the body will follow – hands, head
shoulders, hips, and feet all through one tiny
hole.
6. Maintain a
tight streamline position for maximum distance.
**************************************************************************************************
Words
from Coach Mark-
On
Building Team Rapport
Everyone, swimmers and
coaches, state that participation in this sport is one of the things in life
that they like best. You all want to improve your skills and to have
positive and more productive practices-the quickest way you can have a happier
and more productive practices is to help one another. Here are some “happy
workout suggestions” to help you make this happen.
1. Think positive
thought today- make someone else feel good too.
2. Ask the coach
what you should do to make something better, and then really
try.
3. Remind
yourself that your coach is trying to reach your
goals.
4. Give 100
percent focus and effort today.
5. Watch a
teammate and compliment him or her on something done
well.
6. If anyone is
discouraged, try to cheer them up.
7. Remember
upcoming events and important events, encourage swim meets to
others!
8. Set a good
example by approaching sets, drills, kicks with full focus and
intensity.
9. Stand tall- be
prepared and ready to go.
10. Come to
practice with all the personal equipment you might
need.
****************************************************************************************************************************************************************************************************
Challenge 
Achievement Recognition
Check
the Web site frequently
www.mastersmvnswim.org
SWIMMING
FOR
FITNESS,
SWIMMING FOR FUN, SWIMMING FOR
LIFE!
Cell: (949)
233-6521
Check
the Web site frequently