MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
August 26, 2006 . - - - - By: Coach Mark
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August 26, 2006 . - - - - By: Coach Mark |
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Check the Web site frequently
www.mastersmvnswim.org
Greetings
In
This Update:
1.
CDM 1-MILE OCEAN SWIM
2.
BEST BALL SCRAMBLE
3.
LABOR
DAY – MEET the MASTERS TEAM PANCAKE BREAKFAST
4. USMS
2006 SCY TOP TEN
5.
GETTING THE MOST OUT OF YOUR TRAINING
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? Join US on LABOR
DAY
OR simple just go
to http://mastersmvnswim.org/BecomeAMember.htm
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SPMA
OCEAN EVENT
Join in
the last SPMA Open Water swim of the summer with the 1-mile swim at
Start
from the beach next to the
Swim to
buoy 100 yards offshore and down coast along the swim lines, past spectacular
cliff side homes and beautiful rocky coastline to the secluded cove of Little
Corona.
Round
buoys on your right shoulder, return up coast to the first buoy, and swim to an
onshore finish at the starting line.
Information
and entry forms can be found at:
http://www.newportlifeguard.org/SwimPages/OceanSwims.htm
The
consolidated entry card can be downloaded from:
http://www.spma.net/Cardboth.PDF
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Best Ball Scramble – MVN
Masters Golf Event
·
September 30th,
2006
·
Tee off at 3
PM
·
$38 per
person
·
Dinner on the Patio
Included
·
At Casta Del Sol Golf Course next to
·
Great Way to Warm-Up
before the October 1st
·
Great Game for Beginner Golfers -
play from the best shot of four team members
·
Prizes for team with the
highest and lowest score, longest putt, hole in one, ladies and men longest
drive, etc.
·
$5 Mulligans (a second shot with no
penalty)
Questions : susanne.m.borzone@boeing.com
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Labor Day – Meet the
Masters/Pancake Breakfast and Workout
When:
Monday, September 4
Cost:
$5.00
7:00 AM
Workout
8:30
AM Pancake Breakfast
All
Masters, friends and family members are welcome to join us – enjoy the morning
as we swim, eat and have fun!
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2006
USMS SCY Top Ten MVN Swimmers!
8
place - 400 Medley Relay (4:54.31)
Michael
Heather (51)
Richard
L Carlsen (46)
Byron R
Snow (54)
Mark J
Longworth (54)
4
place - 800 Free Relay (9:13.16 )
Mark J
Longworth (54)
Philip
W Albright (46)
Byron R
Snow (54)
Michael
Heather (51)
3 place
- 50 Free (24.43)
3
place 100 Free (54.23)
6
place 50 Breast (33.10)
9
place 100 Breast (1:12.86)
4
place 100 IM
(1:03.66)
Maurine
E Kornfeld (84)
9 place
- 50 Free (52.10)
7 place
- 200 Free (3:58.72)
3
place 500 Free (10:17.96)
7
place 50 Fly (1:21.29)
10
place 100 IM (2:37.85)
Michael
R Heather (52)
9 place
- 200 Fly (2:17.62)
Glenn
A Gruber (56)
9 place
- 500 Free (5:34.99)
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Words
from Coach Mark on Getting the Most Out of Your
training
To get
the most out of your workouts and develop your training to a higher level –
remember these things:
1.
Pay attention to your body, and don’t leave the pool until your breathing and
heart rates are back to the normal range and you feel loose and
relaxed.
2.
Your level of effort and corresponding breathing and heart rates should change
gradually, rather than suddenly. Take more rest if you need it.
After a strong effort, there is often times a tendency towards an inactive
recovery. You will need a good recovery set.
3.
Slow-to-moderate swimming will produce more favorable results during a recovery
swim - rather than prolonging conversations in the
pool.
Your
goal should be “Aiming for Efficient Swimming”
Whether
your goal is cardiovascular fitness or increased distance in a specific time we
all should strive for efficiency in the water. Periodically during a
workout, you should count the number of strokes you take per length.
If you
can hold that number during a distance set or even reduce the number per length
you will become more efficient and achieve greater speed and increased
distance.
The
more you can do this you will be able to swim farther and faster while expending
no more energy than before!
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…a lifetime
of…
Challenge 
Achievement Recognition
An Adult Fitness
Program for Triathletes, Fitness Swimmers, Competitive Swimmers and You!
All practices have a
coach on deck who provides expert assistance in training techniques, stroke
mechanics and goal setting. Each workout accommodates all skill levels:
beginner, intermediate, advanced, or triathlete. Practices last one hour
and the total distance ranges from 800 to 4000 yards/meters, depending on the
skill of the individual.
SWIMMING
FOR
FITNESS,
SWIMMING FOR FUN, SWIMMING FOR
LIFE!
Cell: (949)
233-6521
Check
the Web site frequently