Greetings Mission Viejo Nadadores Masters and Friends,


In This Update:

1.  TEAM BREAKING NEWS
2.  GATHRR (HEART RATE RANGE)

3.  AROUND AND IN THE POOL

4.  WORDS FROM COACH

  
Not a member yet? What are you waiting for?   

Just go to http://mastersmvnswim.org/BecomeAMember.htm

*****************************************************************************************************************************************************************************************************************************************************Team Breaking News

 

NO PM WORKOUT – TUEDSAY, OCTOBER 31

Happy Halloween!

 

WORKOUT SCHEDULE CHANGE (starts Oct. 31)

Tuesday and Thursday 11:00AM has moved to 9:00AM

Monday-Thursday PM has moved to MVHS 6:30-8:00PM

 

ALL TEAM EVENTS

MVN Masters Annual Christmas Party
Friday, December 8

 

UP COMING MEETS
Saturday, November 4 - Santa Clarita SCM Meet
Sunday, November 19 - Turkey Shoot, Woodland Hills
December 1-3 - SPMA SCM Championships - Long Beach

 

Current meet schedule: http://www.spma.net/meetforms.htm

 

**************************************************************************************************************************The General Aerobic Target Heart Rate Range

 

To find your GATHRR:

Step 1: Find your true resting heart rate.
Step 2: Find your maximum heart rate (MHR). This is equal to 220 -your chronological age
Step 3: Find your heart rate reserve. (MHR-RHR).
Step 4: Figure your range as follows: Lower end of the range = (55% x HRR) + 10 Upper end of the range = (85% x HRR) + 10

Knowing your GATHRR is useful.  It is an excellent guide for applying yourself in practices which may suit particular goals. 

 

For the all-round swimmer in masters swimming, the GATHRR dictates whether you are deriving solid results or not from your work in the pool. 

 

"When your heart rate goes lower than your GATHRR, you are no longer deriving aerobic benefit. 

 

When your heart rate goes higher than your GATHRR, the nature of the work is becoming more anaerobic." 

 

Finishing a practice set "at or slightly higher than the upper end of the GATHRR...is what is referred to as anaerobic threshold work--just at the threshold of anaerobic activity, the highest intensity of exercise that you can continue for an extended time.  Research indicates that the fastest aerobic adaptations occur when you do work at this intensity." 

 

The quotes and formula are taken from Emmet Hines book "Fitness Swimming".

 

************************************************************************************************************************* Be Responsible, Aware and Communicate

 

Be Responsible & Aware

• Never assume that the first person in the lane knows what is going on. They may be having a bad day
• Take responsibility for counting. You can do it—allow you to believe it!
• Watch the pace clock and stay in your send off spot throughout the set (5 or 10 seconds back from the leaders).
• Be aware of what is happening in the lane. Where are the other swimmers? Am I holding people up? Am I running people over? Is there somebody right behind me as I am coming off the wall?
• If you have trouble seeing the clock, figure out how to see it. Prescription goggles, contacts under you goggles, small pace clocks next to your lane and synchronizing your wrist watch, are just a few of the many options.
• If you arrive late to the workout, take responsibility for learning what is going on. Ask the coach what's going on before you get into the water. Do not interrupt the swimmers. The on deck coach may ask you to do a warm up in the diving well.

 

Communicate

• Learn the names of your lane mates. You are about to spend one hour or more with these people-heart rates elevated with almost no clothes on. Aren't you curious what their names are?
• Understand the cruise interval for the lane. Does everyone agree? Are you in the right lane?
• Never begin a set until everybody in the lane understands it (particularly drill sets). The extra amount of time spent to communicate the set and interval pace to the entire lane is a good investment of your time.
• Communicate to your lane mates if you plan to do anything "different" in the set. This includes switching to another stroke than designated, putting on fins kicking rather than swimming, warming down in the middle of the set, sitting out an interval, or even getting out of the pool.

          -On long swims where lapping is likely to occur, communicate with each other what the passing procedure will be.

 

**************************************************************************************************************************Words from Coach Mark

 

Encourage & Acknowledge

• It’s fun and motivating to hear positive encouragement coming from fellow swimmers. A small "let’s go" can be just the positive boost your lane mates need in the middle of a long difficult set.
• Acknowledge each other. Is somebody in your lane having an exceptional day? Let them know!

**************************************************************************************************************************

 Mission Viejo Nadadores Masters

…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

 Email

 

Check the Web site frequently

www.mastersmvnswim.org