MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
September 19, 2006. - - - - By: Coach Mark
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September 19, 2006. - - - - By: Coach Mark |
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Check the Web site frequently
www.mastersmvnswim.org
Greetings
In
This Update:
1.
SCM – MISSION VIEJO MEET
2. BEST BALL SCRAMBLE
3. SHORT COURSE
MEET SCHEDULE
4. AEROBIC and ANAEROBIC ENDURANCE
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? Just go
to http://mastersmvnswim.org/BecomeAMember.htm
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MVN
Masters Short Course Meters Meet
The
first event is a 1500 m Freestyle for the distance swimmers, while the sprinters
can sleep in and show up for the remaining events, which start at 11 a.m., and
include 50's, 100's, and 200's of all strokes.
The 400
IM and 400 Freestyle can help you get the most yards for your money.
The
pre-entry postmark deadline is Monday, September 25th. The entry fee is $20.
Deck entries are also allowed for $30.
Additional
information and entry forms are at: http://www.spma.net/meetforms/2006MVSCMform.htm
(HTML format)
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 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)
Registration/Questions
: susanne.m.borzone@boeing.com
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2006
SHORT COURSE METERS
Sunday,
October 1, 2006
2006
Saturday,
October 14, 2006
UCLA
SCM Swim Meet
Saturday,
November 4th, 2006
Santa
Clarita Short Course Meters
Sunday
November 19, 2006
December
1, 2, 3, 2006
SPMA
Championship SCM Swim Meet,
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Aerobic
and Anaerobic Endurance
All
swimming has some element of both, with aerobic work's contribution increasing
as the distance being swum increases. Swimmers need to develop both of these
areas; pure anaerobic work is best done at the fastest possible speeds, so
determining a pace is not quite so important to most swimmers - you just go as
fast as you can! The distance swum and the amount of rest between swims helps to
determine how fast you can swim each repeat; the work itself determines the
speeds and what is being trained. There are many other factors, including the
number of strokes taken per length or per second (distance per stroke or
stroke rate); how much of each type of work to complete in a session, a week, or
a training cycle; and how to arrange workouts to get the most from what you are
doing.
It is
important to balance your efforts to help prevent over-training. Do most of your
work at these endurance levels, doing some of each type each week. All swimmers
can benefit from some high speed work; most do not need very much. You can
develop speed by working at the endurance levels. Remember, don't sacrifice
technique for speed. You need to strike a balance; the fastest swimmers are
usually those that hold the best technique at the fastest speed for the longest
period of time.
If you
are just starting out it will be better for you to hold that good style as long
as possible.
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Words
from Coach Mark on Getting the Most Out of Your
training
Don't
neglect flexibility and stretching in your swimming
training
Flexibility
is one of the most neglected aspects of the swimmer’s training.
Everyone
enjoys and needs to be stretched, but no one enjoys doing it themselves.
Flexibility is a crucial component of any swimming program, and here are
some of the reasons why.
First
of all, a supple muscle will be able to tolerate physical stress much better
than an inflexible one and will be much less prone to injury. Second, the
increased range of motion allows for greater speed and force production as well
as more freedom of movement. This will lead to greater comfort when performing
any movement or while exercising, and will also lead to improvements in your
swimming performance.
Finally,
stretching helps increase total and specific range of motion and enhances
recovery from exercise by assisting in the flushing of metabolic waste from the
muscles.
Tight
muscles also lead to musculoskeletal imbalances that can cause injury and lead
to pain.
This is
especially common in the lower back of individuals who run, cycle, or just
sit at a desk all day and whose hamstrings and hip flexors are
tight.
Additional
resources on flexibility:
Michael
J. Alter's 311 Stretches for 41 Sports
Aaron
Matte's Active Isolated Stretching and Specific Stretching for
Everyone.
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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