Masters Weekly News Update, Monday, November 11, 2024
Masters Weekly News Update,
Monday, November 11, 2024
Hello Team,
The following information is in our weekly news update.
Have a great week!
1. Up Coming Events
2. 2024 USMS Long Course Top Ten
3. Workout Schedule during Turkey Classic Age Group Swim Meet
4. Words from Coach Mark
FYI: 2025 USMS Membership Renewal is due by January 1, 2025.
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1. Upcoming Team Events
Saturday, November 16 - Wild Fork Give Back
THANKSGIVING WILD FORK PARTNERSHIP
Have you done all your Thanksgiving shopping? Well, fear not! On Saturday, November 16, Wild Fork Mission Viejo (27785 Santa Margarita Pkwy.) is hosting an ALL-DAY shopping event to raise proceeds for the Nadadores! Shop ANY TIME on Saturday or come out for the sampling event between 1-3 PM. At the end of the day, Wild Fork will donate 15% of applicable sales back to the Nadadores!
Friday-Sunday, December 6,7,8 – Friday/Saturday/Sunday (Long Beach City College) SPMS/SW Zone SCM Championships
DEADLINE - Sat, Nov 30, 2024, 11:59 PM Register Now
Monday, December. 9 – Polar Bear Club Challenge - Day 1
Registration is OPEN!
To sign up follow the instructions at this link named: HOW DO I SIGN UP FOR A VOLUNTEER JOB. Except in this case, you will click Attend/Decline to the Team Event.
https://www.gomotionapp.com/team/scmvnm/page/membership/team-unify-faqs
Friday, December 13 – Annual Team Holiday Party (Location TBD)
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2. 2024 USMS Long Course Relays Top Ten
52 MVN RELAYS made TOP TEN TIMES!!!!
Three RELAYS were #1 – All American!
Congratulations All American Swimmers!!!!
(Mixed 280+) 800 Free - 13:28.91 Beverly J Montrella (78), Van Cochran (74), Brian S Goodell (65), Margaret Stuart (66)
(Mixed 240+) 200 Medley - 2:11.27 Jane A Hoag (58), Carlo A Travaini (61), Phillip R Matchett (62), Ruthie H Porteus (61)
(Men 240) 200 Medley - 2:10.60 Ray Borzone (65), Carlo A Travaini (61), Phillip R Matchett (62), Douglas C Barker (61)
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3. Workout Schedule during Turkey Classic Age Group Swim Meet
Friday, November 22 – No Change
Saturday, November 23 (6:00-7:00 AM)
Sunday, November 24 (6:00-7:00 AM)
Monday, November 24 (5:00-6:00 AM. 7:30-8:30 PM)
Thursday, November 28 (Thanksgiving Day) 9:00-1030 AM - 50m
Friday, November 29 - No Change
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4. Words From Coach Mark
The Benefits of an Individual Medley Training Program
- All-around Development
Training in the individual medley (IM) enhances your technique across all four strokes: freestyle, backstroke, breaststroke, and butterfly. This comprehensive approach not only improves your versatility as a swimmer but also helps you understand the nuances of each stroke, leading to better overall performance.
- Fitness Enhancement
The varied strokes and changing tempos in IM training significantly boost your aerobic capacity and general conditioning. This diversity keeps your workouts engaging and balanced, preventing monotony while ensuring you develop endurance and strength across different muscle groups.
Training Tips
- Practice Perfect Turns
Efficient turns can save valuable seconds in races. Focus on mastering flip turns and open turns to maintain your momentum and streamline your transitions between strokes.
- Work on Weaker Strokes
Identify which stroke you struggle with the most and dedicate extra time to improving it. Strengthening your weaker strokes will enhance your overall IM performance and make you a more well-rounded swimmer.
- Change Strokes Regularly
Incorporate different strokes into your training sessions to build adaptability and prevent fatigue. This not only keeps your workouts fresh but also helps you become comfortable switching between strokes during races.
- Stroke Rate
Work on finding the right pacing by developing your stroke count and rate. This means practicing how many strokes you take per length and adjusting your speed accordingly. Be mindful not to expend all your energy on your weaker strokes; instead, focus on maintaining a sustainable pace.
- Stroke Count
Counting your strokes can help you achieve a more consistent and effective technique. Aim to reduce your stroke count over time, which indicates improved swimming efficiency and power.
By integrating these tips into your training, you’ll not only enhance your skills in the individual medley but also enjoy a more fulfilling and effective swimming experience!
Good Luck!
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Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement...Recognition!
