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Masters News Update Friday, October 16, 2020

Masters Weekly Announcements
Friday, October 16, 2020

 

1.  Words from Coach Mark
2.  Silent Auction and Giving Fundraiser
3.  Workout Reservation Procedures
4.  Swim Tips
 
    


 

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Words from Coach Mark
 


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!

 

   

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Masters Team Silent Auction and Giving Fundraiser


 

 

CASH DONTATIONS ARE STILL BE ACCEPTED THROUGH SUNDAY!!!

 

– GO TO THE FOLLOWING LINK TO DONATE NOW! 

   https://www.teamunify.com/TUMoney.jsp?team=scmvnm

 
TODAY - $6,805              GOAL - $25,000

 

Thank you in advance for your support!!!

Coach Mark



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Masters Workout Schedule and Reservation Procedures

 

We have two workout sign ups periods during the week.   


https://www.teamunify.com/team/scmvn/page/events#/team-events/upcoming


Monday-Thursday Workouts    
---sign ups available every Saturday after 7:00pm.

Friday-Sunday Workouts
--sign ups available Wednesday after 7:00 pm.

 

1. You may select ONLY TWO WORKOUT TIMES during each period.


2. You may select more workouts later once the daily deadline has passed for members to sign up. The deadline is the day before at 5:00pm. For example, I am already signed up for Monday and Tuesday. If I want to swim on Wednesday, I will go check the list for Wednesday on Tuesday after 5:00pm. If there are open lanes, then I can sign up.


3. If you signed up to swim and cannot attend please remove your name at least 1 hour before the workout starts so others may swim.

 

 

 
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Swim Tips

 

How to Prioritize your Improvement Efforts in Swimming

 

Check List (How do you rate?)   

 

1.  Drag Reduction (8 points)

Are my streamlines off the wall as straight and narrow as possible? Am I deep enough to avoid the water’s surface tension until my breakout stroke?

Is my core engaged to keep my body aligned both vertically and horizontally during each phase of my stroke?

Am I keeping my head within the drag profile during the entire breathing motion?

Are my hands entering without pushing any water forward or distorting my body line?

Is my kick exclusively within my propulsion zone?

Am I sensing resistance that indicates I’m out of line? Am I immediately correcting my form to eliminate all possible drag?


2.  Propulsion (4 points)

Do my hands and forearms maximize my pulling surface area?

Is my kick properly engaging the water to create thrust?

Am I taking advantage of coupling motions such as rotation and hip drive?

Do I maintain acceleration (force applied to the water) throughout the entire length of the stroke?


3.  Conditioning (5 points)

Does everything I eat or drink contribute to a healthier and more powerful metabolism?

Do I counteract toxic behaviors (like sitting, or standing with poor posture) with frequent movements that revitalize my body and keep me limber?

Does my daily routine include strength and flexibility training?

Am I getting enough rest and recovery?

Do I listen to my coach and do everything exactly as instructed?


4.  Focus (4 points)

Do I concentrate on drag reduction, propulsion, and conditioning when I swim?

Do I support my teammates to create an environment of enthusiasm for mutual achievement?

Am I working to eliminate stress and add joy for a healthy life balance?

Have I written down my goals and committed to the steps necessary to achieve them?  
 

 
 

GOOD LUCK!

 

          

Be SAFE, Be HEALTHY, Be WELL.
-Coach Mark     

  

 

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 Mission Viejo Nadadores Masters

a lifetime of

Challenge... Achievement... Recognition