Masters Weekly News Update Monday, January 20, 2025
Masters Weekly News Update
Monday, January 20, 2025
This Weekly Update Includes the Following:
1. Upcoming Events and Swim Meets
2 Polar Bear Club ALL TEAM Party
3. Oso Fit Fair
4. Nadadores Way Legacy Bricks
5. Nadadores Support LA Swim Families Affected by Wildfires
6. Words from Coach Mark
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1. Upcoming Events and Swim Meets
Jan 26 – Sun
2025 Palm Springs Masters SCY Meet January
TEAM Roster
Vincent Flores 60-64
Lisa Zeise 60-64
Mark Seretan 70-74
Miles Chedekel 75-79
Mar 02 – Sun
Mission Viejo Masters SCY
Mar 16 – Sun
CVMM Matt Biondi Classic Pentathlon
Thousand Oaks, CA
Mar 22-23 (Sat/Sun)
USMS SCY New Mexico State Championships
Albuquerque, NM
Mar 29-30 (Sat/Sun)
Rose Bowl Masters SCY
Apr 24-27 (Thu-Sun)
USMS Spring Nationals
San Antonio, TX
May 03-04 (Sat/Sun)
SPMS SCY Championships
Huntington Beach, CA
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2. Polar Bear Club Challenge ALL TEAM PARTY
Thank you Margaret Stuart and Ian Stuart for hosting our annual Polar Bear Club Workout Challenge Party! Great food and fun times were had with our teammates.
Grand Poo Bear Awards were awarded to the following for attending all 26 workouts during the challenge.
Hans Devouassoux, Tara Olivier, Rosemary Price, and Rykk Bracamonte
Gold Members below attended over 18 workouts!
Rykk Bracamonte|, Hans Devouassoux, Tara Olivieri, Rosemary Price, Larissa Chiari-Keith, Stephen Freitas, Frank Lanak, Joshua Guyer, Kevin Moody, Pia Pellegrini, Tommy Nelson, Kathy Olivares, Shunsuke Sumitani, Margaret Stuart, Cynthia Jansen
Silver Members below attended 15-17 workouts
Mark Seretan, Cailyn Bugbee, Monica Giraldo-Riposo, Allison Kari, Andy Fujimoto, Jan Levinrad, Lorna Ladd
Bronze Members below attended 13-14 workouts
Aaron Ampula, Allison TerBush, William Kennedy
Way to go Nadadores!!!
Honorary Members (injured so they could participate but members donated their workouts so they could be included)!
John Campbell, Ian Stuart, and Margaret Cochran
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3. OSO FIT FAIR
The City of Mission Viejo presents its annual Oso Fit 5K Fun Run and Community Health Fair!
Saturday, February 22, 2025
Pre-register by February 14. In the drop-down menu, choose “Mission Viejo Nadadores.” 100% of your registration fees will go back to MVN!
Register: OsoFit5K.org
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4. Nadadores Way - Legacy
See the attached flyer to order your Legacy Bricks!
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5. Nadadores Support LA Swim Families Affected by Wildfires
As many of you know, the recent wildfires in LA have affected thousands of lives, destroyed homes and businesses, and disrupted many communities.
We are reaching out to our amazing MVN membership to help swim families affected by these fires.
If you are able to, please donate. Any amount will be greatly appreciated.
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6. 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 you can 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.
Mission Viejo Nadadores Masters
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