Partners and Sponsors
Masters News Update Wednesday, Nov. 3, 2021

Masters Weekly Announcements
Wednesday, November 3, 2021

1.  Upcoming Team Events
2.  Nutritional Recovery
3.  Why Is a Swimming Warm-Up So Important?
4.  Words from Coach Mark
(Turn your clocks back an hour)

Sunday Workout Time Change
6:00-7:00 AM & 7:00-8:00 Am (Dive Pool)

Swim School Instructors needed immediately 
Contact Amy Stafford  -  [email protected]com

Upcoming Team Events

Saturday-Sunday, November 20-21
SW Zone SCM Championship, ASU, Tempe, AZ  

Sunday, November 28, 2021
Mission SCM Meet

Thursday, December 9, 2021
Annual Team Christmas Party  

Monday, December 13 – Sunday, January 2
Polar Bear Club Challenger  


Nutritional Recovery


Poor Nutritional Recovery leads to tissue breakdown. Good Nutritional Recovery will help maintain energy and limit tissue breakdown.

Poor Nutritional Recovery -
You may feel- "lead legs", "can't keep up", "elevated resting HR", "elevated HR on typical sets", "feeling of fatigue"


Training Tips:
Start the replenishment process IMMEDIATELY! 


The "window of opportunity" for maximizing glycogen repletion starts to close as soon as exercise stops.
Bring your post-workout snack to the pool. If you have a long drive home or to work after practice, eat in the car. Also drink fluids before (16 oz.), during (4-8 oz.), and after practice (up to 24 oz.) if you are very active!

Why Is a Swimming Warm-Up So Important?

A swimming warm-up is of key importance to you because, to swim fast, your muscles need to be warmed.  Also,

1) It increases your flexibility and enhances your range of movement, making you more efficient while swimming.
2) Swimming with warm and supple muscles reduces the chance of injury.
3) An effective warm-up also prepares your heart to pump larger amounts of oxygen-rich blood throughout your body while swimming.

To perform an effective swimming warm-up requires that you take a focused approach to the whole of the warm-up process, which includes:
1.  Arrive and enter the pool on time.
It’s important that you arrive to the pool on time. This ensures you have enough time to carry out an effective warm-up.

To be able to swim fast and effective at workout you need to be properly prepared. An effective swimming warm-up is a key element in any swimming workout.  But for it to be effective a complete warm-up needs to be practiced and developed for every workout.


Words From Coach Mark

It doesn’t take long to lose your swim fitness level that took months to achieve.

It happens quickly with aerobic and endurances exercises like swimming. 
If you stop, you will start noticing the effects in a short time as two weeks.

You will get winded doing what used to be easy laps in the pool. 
Your muscles have already lost some of their ability to use oxygen.

As you get further out of shape, your muscles will get sore once you start excising again. 
It doesn’t take long to go from being at your physical peak to being out of condition. 

If you want to get fit and stay that way, you must make exercising a lifetime habit! 

Stay wet – Stay fit – Swim for life! 

Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement... Recognition Viejo Nadadores Masters