Friday, January 2 – Team Update

Mark Moore

Friday, January 2 – Team Update  

Hey Team,

Happy New Year!

A few important reminders and shoulder health tips:

 

USMS MEMBERSHIP RENEWAL

All MVN Masters swimmers will need to renew their USMS Masters Swimming membership for 2026 by December 31, 2025, or swimmers will not be allowed to attend practice until the renewal is complete.

Renew now on https://www.usms.org/join-usms/join-or-renew

 

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Pool Covers – Team Reminder

With the cold weather, please help with covers when needed, both before and after practice.  Please arrive 10 minutes early and help if needed.

Thank you!


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Upcoming Team Events

  • Fabulous Las Vegas Masters SCY – Team Travel Meet Saturday, January 17 Registration is now open
  • Polar Bear Party Saturday, January 24
  • OC Riptide Masters SCY Sunday, February 1, 2026 – Huntington Beach
  • Mission SCY Meet Sunday, March 8, 2026 – Mission Viejo (MAC)

Viva Las Vegas – Team Trip
Jan. 16-18

Fremont Experience at the Downtown Grand Hotel & Casino (15 mins from the pool)
www.downtowngrand.com
206 N 3rd St, Las Vegas, NV 89101
(702) 719-5100

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Shoulder Health

Shoulder health is critical for you because repetitive overhead motion can lead to tightness or injury. Here’s a well-rounded list of shoulder exercises and stretches that focus on mobility, stability, and strength:

Dynamic Warm-Up (Before Swimming)

1. Arm Circles

    • Small to large circles forward and backward for 30 seconds each.

2. Scapular Wall Slides

    • Stand against a wall, slide arms up and down while keeping contact.

3. Band Pull-Aparts

    • Use a resistance band, pull apart at chest level to activate the posterior shoulder.

Strength & Stability Exercises (2–3 times per week, light to moderate resistance)

1. External Rotation with Band

    • Elbow at 90°, rotate outward to strengthen the rotator cuff.

2. Internal Rotation with Band

    • Opposite motion to balance rotator cuff strength.

3. Scaption Raises

    • Dumbbells lifted at 30° angle from the body (thumbs up).

4. Face Pulls

    • Cable or band, pulling toward face to activate rear delts and traps.

5. Serratus Punches

    • Lying on back, punch upward with light weight to engage serratus anterior.

Mobility & Stretching (Post-Swim or Recovery Days)

1. Sleeper Stretch

    • Lie on side, gently rotate arm inward to stretch posterior capsule.

2. Cross-Body Shoulder Stretch

    • Pull arm across chest, hold 20–30 seconds.

3. Doorway Pec Stretch

    • Hands on doorway, lean forward to open chest and anterior shoulder.

4. Lat Stretch on Wall or Bench

    • Kneel and reach forward, sink chest to stretch lats and shoulders.

5. Thread-the-Needle Stretch

    • On all fours, slide one arm under the other to open the posterior shoulder.

 

“A new year is like a fresh lane—clear, open, and full of possibility. Dive in with courage, swim with purpose, and let every stroke bring you closer to the best version of yourself.”

Have a great weekend, Team!

Coach Mark