Masters Weekly Announcements Monday, January 19, 2025
Masters Weekly Announcements
Monday, January 26, 2025
Hello Team — Happy Monday!
As we move deeper into the short‑course season, take a moment to recognize the consistency you’re building each week. Whether you’re training for upcoming meets, refining technique, or simply showing up committed to your own progress, every practice matters. Stay patient, stay connected, and trust the process—we’re laying strong foundations now that will carry forward all season long.
Quote for the Week:
“Slow is smooth, and smooth is fast.”
Let’s keep focusing on balance, rhythm, and intention in the water as we continue to sharpen our skills together.
24th Annual Polar Bear Club – Final Finale Team Party!
What an amazing way to wrap up another unforgettable Polar Bear Club season! Awards, shirts, and special prizes were handed out to celebrate our Gold, Silver, and Bronze achievers.
A huge thank you to Margaret and Ian Stuart for graciously hosting us in your beautiful home — we’re so grateful! Congratulations to all the swimmers who took on this year’s Polar Bear Club Workout Challenge. Your dedication, consistency, and team spirit made this year truly special!
Upcoming Team Events
• OC Riptide Masters SCY Meet
Sunday, February 1, 2026 – Registration open
• MVN “STATE OF THE TEAM.”
Sunday, February 22
• Backstroke & Freestyle Clinic
Sunday, February 22 – Registration open
• Mission SCY Meet
Sunday, March 8, 2026 – Mission Viejo (MAC)
Registration is open
JOB ASSIGNMENTS ARE OPEN
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MVN “STATE OF THE TEAM” – FEBRUARY 22 @ 5:30 PM
Please join Executive Director Michele Mitchell and Head Coaches Jeff Julian and John Appleman for a MVN “State of the Team” Zoom meeting on Sunday, February 22 at 5:30 pm – 6:30 pm for all swim/dive families.
Join Zoom Meeting: https://us06web.zoom.us/j/3787455530?omn=89155696399
Meeting ID: 378 745 5530
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OSO FIT FAIR
City of Mission Viejo presents its annual Oso Fit 5K Fun Run and Community Health Fair!
Saturday, February 28, 2026. Pre-register by February 20. Choose “Mission Viejo Nadadores” in the drop-down.
100% Proceeds from your registration fees come back to MVN!
Registration is NOW OPEN and you can save $10 with pre-registration prior to 2/20/26.
If you plan to join us, wear your BLUE MVN shirt!
Register: OsoFit5K.org
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HYDROFIT CROSS TRAINING/FITNESS GROUP – HELP US GROW!
REFERRAL PROGRAM: Refer a new member and receive $50 credit to your account. Maximum $100 credit. See flyer for details.
MVN is excited to be offering a non-competitive swim fitness group for youth ages 6-18. Ideal cross-training opportunity for multi-sport athletes whose primary sport is not swim (ie, triathlon, baseball, volleyball, track, etc.).
This program offers athletes a full-body, non-weight-bearing cross-training experience to strengthen their bodies and improve cardiovascular health. Athletes can join weekly 75-minute sessions with quality coaching.
Required USA Swimming membership and be able to complete a freestyle lap.
Space is limited! www.mvnswim.org
See flyer for more details on fees, schedule, and referral program.
Call the office (949-380-2552) with any questions or to discuss your needs!
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TEAM SUPPORT SERVICE POLICY REMINDERS
Each member has been assigned 6 hours of TEAM Support hours for Session 1 (Sept 2025 – March 2026).
6 hrs. Session 1 - Sept. 1 - March 31, 2026
Nadadores Home Meets: Sunday, March 6 – SCY Meet
Want to see your service hour balance and history? Check out:
https://www.gomotionapp.com/team/scmvn/page/home
Questions? Email [email protected]
See dates and more info at MVN TEAM SERVICE HOURS SUPPORT PROGRAM
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Words from Coach Mark
The 6–3 Freestyle Drill (6-Kick Switch Drill)
What it is
The 6–3–6 freestyle drill (often shortened to 6/3) breaks freestyle into controlled segments:
- 6 kicks on your side (streamlined, one arm extended forward, the other resting at your side)
- 3 full freestyle strokes
- 6 kicks on the opposite side
- Repeat
Swimmers breathe to the side they are kicking on, keeping the face relaxed and head aligned with the spine.
How to (Step-by-Step)
- Body Position
- Swimmer is on their side, chest slightly angled toward the bottom (not flat on the side)
- Lead arm is fully extended, shoulder relaxed
- Hips and shoulders rotated together
- Kick Phase (6 kicks)
- Small, steady flutter kick from the hips
- Kick maintains balance—not propulsion
- Eyes looking slightly forward/down
- Transition (3 strokes)
- Smooth, connected rotation into freestyle
- Emphasize patient lead arm—don’t rush the catch
- Finish the third stroke onto the opposite side
- Breathing
- Breathe only during the side-kick phase
- Calm inhale, long relaxed exhale in the water
Why This Drill Is Important for You.
1. Improves Body Balance & Alignment
Many adult swimmers fight the water by swimming flat or twisting late. The 6/3 drill:
- Teaches swimmers how to rest on the water
- Develops awareness of core-supported balance
- Reduces sinking hips and fishtailing legs
Balance first = everything else gets easier.
2. Reinforces Proper Rotation
Freestyle power comes from rotation, not arm turnover. This drill:
- Connects hips, core, and shoulders as one unit
- Encourages rotation before the pull begins
- Eliminates over-rotation or “arm-only” swimming
Masters swimmers often think they rotate—this drill makes them feel it.
3. Slows Down Rushing & Over-Stroking
Rushing the stroke is common in Masters freestyle. The forced pause:
- Trains patience with the lead arm
- Prevents early catch collapse
- Supports a longer, more effective stroke
This is especially valuable for endurance swimmers and triathletes.
4. Improves Breathing Control
By separating breathing from continuous stroking:
- Swimmers learn to breathe without lifting the head
- Reduces panic breathing and breath-holding
- Builds confidence breathing to both sides
This often transfers quickly into smoother open-water and pool swimming.
5. Teaches Kick as Balance, Not Power
Masters swimmers frequently over-kick—or stop kicking entirely when tired. The drill:
- Shows how a light, consistent kick stabilizes rotation
- Reduces leg fatigue
- Encourages energy-efficient swimming
Mission Viejo Nadadores Masters
…a lifetime of…
Challenge... Achievement...Recognition!
