Masters Weekly Announcements Monday, May 19, 2025
Masters Weekly Announcements
Monday, May 26, 2025
This week's announcements include the following:
1. Upcoming Swim Meets and Events
2. Team Support Service Policy Reminders
3. Lost and Found
4. Team Annual Silent Auction
5. Words from Coach Mark
HAPPY MEMORIAL DAY!
FYI: Join us for a BBQ after Friday noon practice
************************************************************************
1. UPCOMING SWIM MEETS and EVENTS
May 1-31
Bring a Friend to Workout Contest
May 26 (Monday)
Memorial Day Practice Time
6:00-7:30 AM (dive pool)
June 8 (Sunday)
MVN Long Course Meet
Meet Registration is OPEN
| Team Roster |
||
| First |
Last |
Age Group |
| Patty |
Furukawa |
50-54 |
| Stephen |
Freitas |
60-64 |
| Douglas |
Barker |
60-64 |
| Vincent |
Flores |
60-64 |
| Mark |
Seretan |
70-74 |
| Van |
Cochran |
75-79 |
| Beverly |
Montrella |
75-79 |
June 9 (Monday)
First Day of Summer Schedule
June 21 (Saturday)
Santa Barbara Loong Course Meet
Meet Registration is OPEN
July 6 (Sunday)
Patrick Moore Memorial Relay Meet w/Family Relays & BBQ
Silent Auction Finale
Family Relay Only Swimmers may enter NOW
July 13 (Sunday)
Starts and Turns Clinic
Registration is OPEN
August 6-10 (Wednesday-Sunday)
2025 USMS Summer Nationals
Federal Way, Washington
Meet Information
August 15-17 (Friday-Sunday)
SW Zone/SPMS Summer Championships
Mission Viejo (MAC)
2025 Open Water Festival & Mission Mile
September 21 (Sunday)
Lake Mission Viejo
Mission SCM Meet
October 5 (Sunday)
Mission Viejo (MAC)
************************************************************************
2. TEAM SUPPORT SERVICE POLICY REMINDERS
SESSION 2 ANNOUNCEMENTS:
Session 2 begins April 1 and continues through August 31, 2025.
You will be assigned 6 service hours of TEAM Support. If you joined after May 1, your hours have been pro-rated for the session.
Session 2 meets:
Sunday, June 8- LC Meet (Jobs are now open!)
Sunday, July 6 – Patrick Moore Relay Meet (Will open soon)
Friday – Monday, August 15-17 – SW ZONE Championships
SW ZONE Summer Champs is a mandatory event where each member is required to work 3 hours. If you are not available to work at the mandatory events, you will be billed $50. This means that even if your service hours requirement is met, you will still need to work at the mandatory meet or be billed.
Want to see your service hour balance and history? Check out: https://www.gomotionapp.com/team/scmvnm/page/membership/team-unify-faqs
Questions? Email [email protected]
See dates and more info at MVN TEAM SERVICE HOURS SUPPORT PROGRAM
********************************************************************************
3. LOST AND FOUND
Please check the lost & found near the snack bar for any missing items.
Excess items will be donated on May 27th!
********************************************************************************
4. TEAM ANNUAL SILENT AUCTION
Mark Your Calendars! Our Annual Silent Auction is Coming Soon!
Join us for the Online Silent Auction, which will run from June 17, 2025, to the Patrick Moore Memorial Relay Meet on July 6, 2025.
In addition to our workout baskets, we are seeking donations for the auction.
Suggested items include:
- Golf outings
- Vacation packages/hotels
- Gift cards
- Experiences/sports tickets
- Merchandise
All items must be secured by June 1.
For any questions, contact Lisa Zawistoski at [email protected]
or (949) 614-6976.
Thank you to our committee members for planning this team event!
Lisa Zawistoski, Stephanie Peacock, and Allison Keri.
Events Sponsors
******************************************************************************
5. WORD FROM COACH MARK
8 Ways to Get Better 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.
A great dryland warm-up before swimming should focus on activating key muscle groups, improving mobility, and getting your heart rate up. Here’s a simple but effective routine:
- Arm Circles & Shoulder Rolls – Loosen up the shoulders with big forward and backward circles, then roll them to wake up the joints.
- Dynamic Stretching – Leg swings, torso twists, and gentle side lunges get everything moving.
- Jumping Jacks or High Knees – Elevate your heart rate and warm up your whole body.
- Core Activation – A few rounds of planks or standing rotations help engage the core for stability in the water.
- Swimmer-Specific Movements – Mimic strokes with standing freestyle, backstroke, or butterfly motions to activate the correct muscles.
- Resistance Band Exercises – If available, use bands for shoulder activation and mobility work.
The goal is to feel limber, warmed up, and ready to glide through the water like a pro.
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 has 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 having to think about the movement too much.
Good Luck!
Coach Mark
**************************************************************************
Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement...Recognition!
