Masters Team Weekly Update Wednesday, July 24, 2024
Masters Team Weekly Update
Wednesday, July 24, 2024
1. Upcoming Event Deadlines
2. 2024 USMS Summer Nationals
3. The Dual We Missed - A Documentary
4. 5K and 10K USMS National Championships
5. Coach Mark’s Swim Tips
FYI
No Workout 9 AM and Noon tomorrow Thursday, July 25
**SAVE THE DATE** -- Sunday, August 18 TEAM PARTY
Summer Nationals Kick-off!
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1. Upcoming Event Deadlines
San Diego Long Course Champs
SUNDAY, JULY 28, 2024 (Deadline - Sat, Jul 27)
Registration
Rose Bowl Masters LCM Meet
Saturday, August 3 (Deadline - Wed, Jul 31)
Registration
USMS Summer Nationals (Mission Viejo)
Type: ALL TEAM EVENT
Dates: August 21-25
Register NOW – DEADLINE JULY 29
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3. 2024 USMS Summer Nationals - 28 Days till Summer Nationals!
THANK YOU to those who have entered the SWIM meet! If you need to add an event (up to 6) change times or events you have till the deadline. Email USMS at [email protected]
If you have not entered yet – Don’t delay in getting your entry in!
REMEMBER, enter 6 events if you make the NQT’s – enter 3 events if you don’t. Don’t forget to select the 4 relays to swim too.
WE ALSO NEED RELAY ONLY SWIMMERS TOO to fill the relays!
Online entries DEADLINE JULY 29
WE NEED 18-40 AGE SWIMMERS!!!!!
As of today – this is what we have – 6 swimmers under the age of 40
Women 18-24 (0 swimmers)
Men 18-24 (3 swimmers)
Women 25-29 (0 swimmers)
Men 25-29 (0 swimmers)
Women 30-34 (0 swimmers)
Men 30-34 (1 swimmer)
Women 35-39 (1 swimmer)
Men 35-38 (1 swimmer)
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3. The Duel We Missed – A Documentary
Don’t miss the screening of the documentary about
Vladimir Salnikov and Brian Goodell
Date: TONIGHT - Wednesday, July 24
Time: 6:00 PM
Place: Norman P. Murray Community and Senior Center
24932 Veterans Way, Mission Viejo, CA 92692
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4. 5K and 10K USMS National Championships
https://www.clubassistant.com/club/meet_information.cfm?c=1246&smid=18748
Go long this summer with the 2024 USMS 5K/10K Virtual Championships to be held May 15 – Sept. 15!
These virtual events can be done individually, but isn’t it more fun with friends and teammates? Now every swimmer in your club can participate if suits them. Everyone earns that post-swim donut!
Another notable change coming to the Virtual Championship is that swimmers must register before swimming. You are encouraged to register early to receive your cap sooner and beat the May 15 price increase.
5K – Sunday August 5 (9:00-11:00AM)
Afterwards, you must submit your results including your splits by Sept. 17. See below for instructions.
GOOD LUCK and swim fast!
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5. Coach Mark’s Swim Tips
Breaststroke and Butterfly Warm-Up & Race Strategies
100 Breaststroke:
Warm-up:
200 swim (50 free/50 breast)
2 x 100 drill/swim
4 x 50 kick descend 1-4
50 easy w/FAST turns and good pull-downs
Race Strategy:
1. Pulldowns and breakouts must be PERFECT.
2. Low-in-the-water turns must be FAST.
3. Time your turns correctly (no half strokes or long glides into the wall)
4. Big toes finish the kick…make sure you FINISH the kick.
5. Do not start the pull until the kick has been completed.
6. 50% of your propulsion comes from your pull, and 50% of your propulsion comes from your kick (there is no room to be “relaxed”)
200 Breaststroke:
Warm-up:
300 choice (mix free and breast)
100 drill – 2 kicks, 1 pull
4 x 50 swim (broken)
100 easy with FAST turns and good breakouts
Race Strategy:
1. SAME as the 100, in addition:
a. 50 controlled, 100 build, 50 finish
b. Drive the legs into a longer glide
c. TURNS, TURNS, TURNS…must be long and FAST.
100 Butterfly:
Warm-up:
200 choice (50 free, 50 fly drill R/L arm)
6 x 25 (25 free/25 fly)
4 x 50 underwater kick/Fly
100 easy free build
Race Strategy:
1. Just like your backstroke, your underwater kick must be performed EFFECTIVELY
2. Your kick is what’s going to determine how fast you finish.
3. Breathing pattern must be consistent…once changed, your body won’t adapt to the over or under-oxygen intake.
a. Over oxygen- when you breathe more than what your body is asking for…you will develop a cramp in your side, your legs will give up on you and your arms will go into several modes.
b. Under oxygen- when you deprive yourself of oxygen. If you hold your breath too long at the beginning of the race, your leg muscles will die on you at the end…You NEED your legs at the end!
200 Butterfly:
Warm-up:
200 choice (50 free, 50 fly drill R/L arm
8 x 25 (25 fly/25 free)
6 x 50 underwater kick (alt. fly/free)
100 easy free build
Race Strategy:
1. Same as 100 fly, in addition
2. LONG and UNDER CONTROL is the key to surviving the race.
3. Legs should be used to keep tempo in check.
4. The breathing pattern should be as consistent as possible.
5. Use your legs to execute perfect turns and long streamlines.
6. FINISH STRONG!
Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement... Recognition!
