Masters Team Weekly News Update Monday, December 30, 2024
Masters Weekly News Update
Monday, December 30, 2024
USMS 2025 REGISTRATION MUST BE COMPLETED BEFORE YOU SWIM JAN 1.
This Weekly Update Includes the Following:
1. Masters Workout Holiday Schedule
2. Short Course Yards Season
3. Words from Coach Mark
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1. Masters Workout Holiday Schedule
(December 30 – January 6)
December 31, 2024
NO WORKOUT New Year's Eve – 7:30-8:30 PM
New Year’s Day, Wednesday, January 1
9:00-10:30 AM
Dates to Remember:
Last day of Polar Bear - Sunday, January 5
Polar Bear Team Party - Sunday, January 19
Hone of Margaret and Ian Stewart
1:00-3:00 PM
SAVE THE DATE
Palm Springs Masters SCY Swim Meet
Sunday, January 26
Register Here
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2. Short Course Yards Season: Competitive/Fitness/Triathlete (Jan. - April)
As we kick off the new year and our short course yards season, here's what you need to know:
Focus of the Season
We primarily train with the season culminating in the SPMS Regional Championships and the USMS Spring Nationals. Our training covers all systems, emphasizing VO2 max, sprints, race strategy, stroke techniques, flip turns, and starts.
Balancing the 5 Elements of Masters Swimming and Training in the Zones
At the Nadadores, our main goal is to support everyone, whether completing a triathlon, qualifying for an Ironman, losing ten pounds, entering your first swim meet, or aiming for a specific time in an event.
We value every swimmer, regardless of their goals, and our program reflects this. Our workouts help you reach your fitness targets, improve performance, build confidence, and, most importantly, enjoy swimming and meeting great people.
Training Approach
We use four training zones, focusing on VO2 max, sprints, race strategy, stroke techniques, starts, and turns. Successful competitive swimming means maintaining good technique and excellent skills at high speed, even when fatigued and under race pressure.
Training Zones
- Recovery: Slow and easy, relaxed (50-65% maximum effort). Feels easy and comfortable.
- Endurance: Steady, rhythmic, and relaxed (65-75% maximum effort). Feels comfortable to moderate.
- Speed Development: Maximum speed with minimum effort (100% maximum effort). Feels fast but controlled.
- Race Pace Specific: Target race speed with race stroke count and stroke rate (80-100% maximum effort). Feels fast but controlled.
To achieve this, we focus on developing the following five elements:
- Skills: Fundamentals, timing, breathing, and balance.
- Technique: Drills, perfect strokes, maximum distance per stroke, proper kicking.
- Endurance: The ability to sustain speed and resist fatigue.
- Turns: Fast, powerful, explosive with great streamlining.
- Starts: Strong, powerful, explosive with great streamlining.
Let's make this season a great one!
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3. Words from Coach Mark
Dear Team,
– 2025 Reminders
1. Start Slowly and Build
When starting your swimming routine, as with any other physical fitness activity, consult your physician. Start slowly, be consistent, and build up to increase the limits. Try to keep track of your distance and time in a logbook. Remember, the speed and distance are not as important as the amount of time you
2. Set Realistic Goals
Aim for the attainable and you won't get discouraged. There are many ways to set goals in swimming. It could be as simple as learning to do the stroke better or counting your laps. The most important thing is to have fun with it.
3. Learn Technique
Swimming is far more technical than most other activities. Even the best swimmers continue to improve by refining their technique. Take advantage of our mini clinics coming in 2025. Clinics are available for Beginners, Intermediate, Advanced Swimmers and Triathletes. They include stroke drills, tips, practice time, and individual video stroke analysis.
4. Know the Drills – Look Here
https://www.gomotionapp.com/team/scmvnm/page/training/stroke-drills
5. Know the Lane Etiquette
https://www.gomotionapp.com/scmvnm/UserFiles/File/Pool%20Etiquette.pdf
Make sure you know the pool's rules about how to share a lane with other swimmers. When three or more swimmers are sharing a lane, do "circle-swimming". When you are circle-swimming, you go up on one side of the lane and return on the other. If you are not sure about it, ask the coach, who will be there to assist. Watching the traffic patterns is always a good idea before entering a lane with other swimmers.
Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement...Recognition!
