Masters Weekly News Update Wednesday, June 22, 2022

Mark Moore

Masters Weekly Announcements
Wednesday, June 22, 2022

 

1.  12th Annual PATRICK MOORE MEMORIAL RELAY MEET

2.  Words for Coach Mark

 

FYI: Coach Mark will be out of town starting Thursday, June 23 and will return Thursday, June 30.

All workouts will be covered – please be respectful and patient of all our coaches’ covering workouts while Coach Mark is away.
    

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12th Annual PATRICK MOORE MEMORIAL MASTERS
RELAY MEET & FAMILY FUN RELAYS


SUNDAY, JULY 10

 

Team Roster so far

First

Last

Age Group

Camron

Simmons

18-24

Alex

Bae

25-29

David

Hayward

60-64

Robert

Mitchell

60-64

Isabel

Zippel

60-64

Pamela

Williams

65-69

Gwen

Uthus

65-69

Jan

Levinrad

75-79

Beverly

Montrella

75-79

Jeanne

Little

85-89

Please use these steps to sign up for the meet.

1. Log in to the main website on the Masters site under Member Login

2. Click on “Meets”.  This will show all the Meets and Events.

3.  Go to Patrick Moore Memorial Relay Meet.  Click on edit commitment.

4.  Click on your name, then under declaration, select yes, please sign up for this event.

5.  If you want the BBQ lunch make a note in the note section.

6.  You will be billed $45.00 for the meet on your account after the meet in July.

7.  Our Relay Captains will contact you and set up all relays for the meet.

OR YOU CAN FILL OUT THE MEET DECLARTION FORM HANDED OUT AT WORKOUT.

Family Relays Rules (deck entered at meet):     
Must have at least one adult (18+) on the relay and two swimmers under 18 (USA member). At least two members must be from the same family.
(2 families can swim together)

Order of Events
Warm-up 8:30am. 10:00AM Start.

1. Open Women 400 m. Medley Relay
2. Open Men 400 m. Medley Relay
3. Open Women 200 m. Freestyle Relay
4. Open Men 200 m. Freestyle Relay

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4A - 4 x 50 Freestyle Family Relay
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5. Mixed 200 m. Medley Relay
6. Open Women 400 m. Freestyle Relay
7. Open Men 400 m. Freestyle Relay
8. Mixed 200 m. Freestyle Relay

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8A - 4 x 50 Wet T-shirt Family Relay
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9.   Mixed 400 m. Freestyle Relay
10. Open Women 200 m. Medley Relay
11. Open Men 200 m. Medley Relay
12. Mixed 400 m. Medley Relay

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12A - 4 x 50 Watermelon Family Relay
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• Family BBQ: around 1:00 after the meet. Cost: $15.00 per person
(BBQ pull pork, baked beans, Coleslaw, and watermelon)

A portion of the proceeds from this meet will go towards the Patrick Moore Memorial Swimming Scholarship Fund at Saddleback College.

Patrick swam with the Nadadores when he was 5 years old until he was 13. He also worked at the swim school and was an assistant coach for the Las Flores summer team. At the age of 18-19, Patrick swam on the Masters Team and was on the Saddleback Collage Swim Team in 2008/2009.

Hope you can make it!

 

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Word from Coach Mark


7 Ways to Get Better at Swimming

 

1. Warm up

Because swimming is low impact, it’s easy to overlook a warm-up before getting in the pool. But it’s still a good idea to wake up the muscles and raise your heartrate gently – your performance will benefit.


Start your warm-up before you get in the water, focusing on the shoulders, chest, head, neck, lower back and legs. Aim for five minutes out the water, before getting in and doing a mix of strokes at a gentle pace.


DO THIS:
The shoulders are most prone to injury, so the following drill will warm up the delts and rotator cuffs

  • Hold your hands up, with elbows at right angles (as if at the bottom of a shoulder press).
  • Now bring your elbows together, to meet in front of your chest.
  • Bring your elbows back to the start, then bring your hands behind your back, clasping your fingers and extending your arms.
  • Return to the starting position and repeat the sequence 6-8 times.

 

  2. Focus on form

Like lifting weights at the gym, if your technique is sloppy, you’re going to be more prone to injury and you won’t get the maximum benefit from your swimming.

Many coaches say to choose good form over speed or distance. Always swim well, practice good technique and be the best that you can on any given day. 

Technique will support long distance or faster swimming speeds, so short sessions at the pool, focusing on your form, can be more beneficial overall. Build up correct form and speed, and the distance will follow.

 

3. Be consistent

Swimming once a week is better than nothing, but you won’t see much benefit or progress. Frequent, short swimming sessions will see a more sustainable improvement over time.


If you can aim for three swim workouts a week, perhaps dedicate each session to either a different part of your stroke or a different stroke entirely.  


Look at your swim plan over a month, rather than by week, and you could see a huge difference.

 

4. Watch yourself 

Get a waterproof case for your smartphone and have your lane mate film you swimming towards them, from the side, below and above.


Often our brains tell us we are doing one thing, but our bodies are doing something very different. Over crossing arms with front crawl is common and puts a strain on the shoulders – being able to clearly see it on camera can help you adjust.

Look at your catch and kick: are you swimming as efficiently as you can?

 

5. Fuel up 

Swimming uses a lot of energy, so it’s common to leave the water feeling ravenous. Ensuring you have something in your body before you start swimming will enable you to perform better, but too much food and it can be uncomfortable.

Choose easy-to-digest foods: wholegrains, yogurt, nuts, and fruits are all good. If you can’t face food before a swim, make sure your last meal had a good portion of slow-release carbohydrates.

 

6. Drink plenty

You don’t notice or feel the discomfort of sweating in the water, so can easily forget to hydrate. Thirst can also be suppressed by water flushing in and out of the mouth.

It’s always surprising how few water bottles I see on the deck when I’m coaching, but you wouldn’t head out for a long run without water. If you suffer with cramp in your legs or feet while swimming, mixing in a hydration tablet or gel with electrolytes can help.

 

7. Get strong

Improvement can be made outside the pool with strength training and exercises that enhance your time in the water.

 

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Mission Viejo Nadadores Masters

…a lifetime of…

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