MISSION VIEJO NADADORES MASTERS |
BUILD |
Continuing in a Tradition of Excellence in a Positive and Confidence Building Environment |
September 26, 2006 . - - - - By: Coach Mark
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September 26, 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. GOLF EVENT
3.
SLEEP
4.
10 TIPS FOR ENTERING A SWIM MEET
5.
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? Just go
to http://mastersmvnswim.org/BecomeAMember.htm
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MVN
Masters Short Course Meters Meet
Sunday,
October 3
(JOIN
US for a PIZZA PARTY after the meet at OGGI’s in Mission Viejo- Kate will buy
the pizza – you buy your drinks!)
Meet
Volunteers needed (all members not swimmers should try to attend and
help)
-
MEET SET-UP (Saturday Afternoon 5:00 PM)
-Snack
bar helpers
-Timers
MVN
Masters swimmers with kids on the team please sign-up at http://www.volmanager2.com/MVN1/VolMan(1).php
All
others at m.w.moore@cox.net
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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MVN Masters Golf
Event (You still have time sign-up
today!)
Registration/Questions
: susanne.m.borzone@boeing.com
· 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)
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Sleep
by Sara Quan
How
much sleep do you get? How well do you sleep?
A
recent poll for the National Sleep Foundation (NSF) reports that 75% of
Such
symptoms can include waking a lot during the night and/or snoring and are
frequently ignored as potential sleep problems.
Why the
concern? Poor sleep affects every part of our
lives:
1.
Driving hazards and safety concerns when drivers are drowsy.
2.
Tardiness to work or the kids to school.
3.
Missing work and activities or making errors at work.
4.
Disrupting your partner’s sleep.
5.
Relationships can be affected if one partner has abnormal sleep.
These
were only a few that were on the list.
How
many hours each night do you sleep? Sleep experts recommend 7-9 hours of sleep a
night. According to the poll,
How
well we are rested directly affects our health. It is known that being
overweight may impact sleep. The results of the poll gathered body mass index
(BMI) measurements from respondents and approximately two-thirds of the
respondents were overweight or obese. This group of respondents also averaged
less than 6 hours of sleep a night and experienced more episodes of daytime
sleepiness.
The
poll also gathered information on people with medical conditions (high blood
pressure, arthritis, depression, heartburn) revealing that this group
experiences only a few good nights sleep and commonly experiences daytime
sleepiness. These groups of respondents are more likely to experience apnea,
insomnia, restless leg syndrome and are more likely to think that they have a
sleep problem.
What
about naps? Naps were enjoyed by approximately 50% of the poll respondents and
averages around 50 minutes with a good size group napping 60 minutes or more.
The recommended nap is 20-45 minutes. Are we trying to catch-up with longer
naps? Active Masters swimmers can always enjoy a nap - it comes down to finding
the time to fit one in between work, family and (over)
training!
To
conclude, Americans need more sleep. By reducing our sleep we challenge our
safety, health and happiness.
Happy
siesta!
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10
Tips for Entering a Swim Meet
1) Keep
your USMS registration card with your driver's license; you may have to prove
that you are a registered swimmer.
2)
Double check your entry. Check specifically your date of birth, age, club
affiliation, and entered times (remember yards vs. meters times). Sign the back.
3) If
you deck enter a meet, be early. Deck entries are an exception that is difficult
to handle and therefore your surcharge is higher. Have your check book or exact
change, and your USMS card. Complete your yellow entry card before entering the
line.
4)
Arrive early. There will be less congestion during warm-up, you will find better
parking, and you can notify the computer operator, before it becomes too late,
if you do not see your name on any heat sheets. Don't assume your entry was
received. If entry receipt is requested, enclose a stamped, self-addressed
postcard with your entry. If you receive the postcard, your entry was
received.
5)
Questions regarding your registration, transfer of membership, or change of
address, please contact the Registrar 626-296-1841 immediately. The earlier the
question or problem is addressed, the easier the answer or correction.
6)
Observe check-in requirements, especially for long distance events. Many meets
require some sort of check-in before the meet staffs. Be early (see #4), check
in, and then warm up. Don't approach the computer operator two minutes before
the event starts with the desire to check in, your request will be
denied.
7) If
you notice an incorrect entry or result, notify the computer operator. Be ready
to provide the event number, heat, lane, age group, swimmer's name, and
swimmer's meet l.D. number. Be patient, the operator will research your request
as time allows.
8)
Listen to the public address system. Most of the time, especially before a meet,
vital information may be broadcast that could directly affect your event or
heat. Usually these announcements are repeated several
times.
9)
Before swimming your event, verify that the timers have your heat card and are
aware of your name. Many problems are the result of times entered on the wrong
heat card or under the wrong name.
10) If
you have any questions, please ask. Your questions will be answered. Ignorance
is understandable for first-timers but is no excuse. That is why the meet
director's and other phone numbers are printed on the entry forms. Use
them.
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Words
from Coach Mark on “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