Masters Team Weekly Update Wednesday, June 5, 2024
Masters Team Weekly Update
Wednesday, June 5, 2024
1. Words from Coach Mark
2. OC Riptide Masters LCM Meet Results
3. Upcoming Events
4. Summer Workout Schedule
5. Silent Auction Fundraiser
6. Butterfly & Breaststroke Clinic
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1. Words from Coach Mark
8 Ways to Get Getter at Swimming
1. WARM-UP
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 of 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. LEARN THE STROKES
Most people will switch between breaststroke and freestyle – these are the easiest and most common strokes people master. The butterfly is the most demanding and will burn the most calories. The freestyle is equally beneficial if you push yourself.
3. REMEMBER TO BREATHE
Learn to breathe out through your nose when you’re face down in the water, before taking a small breath in, with a small movement, as your head comes up. A common mistake is trying to breathe out and in during that short time between strokes.
4. FOCUS ON FORM
Choose good form over speed or distance. Always swim well, practice good technique, and be the best that you can be on any given day. The technique will support long distances or faster swimming speeds, so short sessions at the pool, focusing on your form, can be more beneficial overall. Build up the correct form and speed, and the distance will follow.
5. BE CONSISTENT
Swimming once a week is better than nothing, but you won’t see much benefit or progress. Frequent, short swimming workouts 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. Working on just arms or legs isn’t reserved just for the gym.
Dedicate short portions of the workout to arms, legs, body, and breathing – paying attention to form. Look at your swim plan over a month, rather than by week, and you could see a huge difference.
6. HYDRATE
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 poolside when I’m coaching, but you wouldn’t head out for a long run without water. If you suffer from cramps in your legs or feet while swimming, mixing in a hydration tablet or gel with electrolytes can help.
7. 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: whole grains, 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.
8. DO MORE DRILLS
Simply, drills are a way to work on your technique and fitness. They are a way of incorporating swim accessories into your swimming and can help increase speed and power through the water. They’re a useful way to teach your body how it should feel during a certain technique.
Drills are great for creating habits, so your body moves naturally, rather than you having to think about the movement too much.
Good Luck!
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2. OC Riptide Masters LCM Meet Results
Congratulations to our 6 men who attended the OC Riptide meet in Huntington Beach yesterday.
18-24 Lawson, Nate
100 breast – 2nd place
50 free – 2nd place
200 IM – 2nd place
50 breast – 1st place
25-29 Peralta, Daniel
50 free – 5th place
100 fly – 1st place
50 fly – 1st place
50-54 Murillo, Gustavo
50 free – 4th place
100 back – 1st place
55-59 Tobin, James
200 fly – 1st place
200 free – 1st place
60-64 Flores, Vincent
100 Back – 3rd place
60-64 Obrien, David
800 free – 1st place
50 free – 4th place
200 free – 2nd place
100 free – 2nd place
This was Nate's first Masters Meet. He just finished his Saddleback College swim season and is now swimming with us this summer.
David did a personal best in his 100 free!
Way to go Nadadores!
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3. Upcoming Events
MVN Masters Patrick Moore Relay Meet
Additional Activities: Family Relays, BBQ lunch, and a Silent Auction Team Fundraiser Finale!!!!
Date: Sunday, July 7
REGISTRATION IS OPEN
If you wish only to do FAMILY RELAYS, you can register HERE
Fullerton FAST Masters LCM Meet
Sunday, July 14
Rose Bowl Masters LCM Meet
Saturday, August 3
USMS Summer Nationals (Mission Viejo)
Type: ALL TEAM EVENT
Dates: August 21-25
Register NOW – DEADLINE JULY 29
Make sure to mark your calendar and register
for the events as needed.
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4. Summer Workout Schedule
SUMMER WORKOUT SCHEDULE (Starts June 10)
Monday to Friday:
5:00-6:00 AM: 50m Pool, Long Course
6:00-7:00 AM: Dive Pool, 25yds
12:00-1:00 PM: 50m Pool (Wednesday Long Course)
7:30-8:30 PM: Dive Pool (Monday/Wednesday), 50m Pool (Tuesday/Thursday/Friday)
Monday, Wednesday, Friday:
10:00-11:00 AM: 50m Pool, Long Course
Tuesday:
9:00-10:00 AM: SCY, Dive Pool
Thursday:
9:00-10:00 AM: 50m Pool, Long Course
Saturday:
6:00-7:00 AM: Dive Pool
7:00-8:00 AM: Dive Pool
Sunday:
9:00-10:00 AM: 50m Pool, Long Course
10:00-11:00 AM: 50m Pool, Long Course
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5. Masters Annual Silent Auction Fundraiser
Our workout groups have gathered some GREAT Silent Auction items for you to check out:
Online bidding is OPEN and ends at noon at the Patrick Moore Memorial Relays on July 7th.
Check it out now:
https://new.biddingowl.com/MissionViejoMasters
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6. Masters Swim Clinics
Dive into excellence with our Butterfly & Breaststroke Clinic on 6/8!
What’s in store for you?
Watch and Learn: Experience live demonstrations of key swimming drills.
Talk Technique: Participate in dynamic discussions about stroke mechanics.
Drill Deep Dive: Receive detailed handouts for each drill to take your learning home.
Personalized Pool Time: Enjoy in-water practice sessions with tailored coaching.
Feedback Focused: Benefit from individual coaching reviews to perfect your strokes.
Seize this opportunity to transform your swimming skills.
Register today and be the one who makes waves!
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Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement... Recognition!
