Summer Swimming

Even though Mother Nature might be holding out on the warmer weather, we are prepping for our summer season and accepting registrations for summer swimming. Practices will be held Monday & Wednesday nights from 7:30 to 9:00 in July & August @  the Lions Club of Credit Valley Outdoor Pool (formerly Port Credit) - 20 Rosewood Dr., Mississauga, ON, L5G 3H9.

If you are interested please contact the Club @ info@mmswimming.ca

NATIONALS!

With just over a month of training time left, 

the count down is on for the Canadian Masters Swimming Championships

Our team is training hard in preparation of the big event and everyone is ramping up for the nights out on the town in Ottawa's Byward market. So far we have 8 confirmed swimmers, and we wish them all the best in their training for the next month and not to worry the rest of us will keep you motivated along the way.

Breaking down the Start

To continue from today's discussion about starts, I have found this helpful video that breaks down the mechanics of the start. It explains the differences in the conventional (grab) and track start dives and offers some quick tips to remember when starting.

RECAP:

Body Position 

1. Wrap toes around the edge of the block
2. Keep you hips high and hold head in a neutral position
3. Lead forward

The Dive

1. Push off with your hands and feet 
2. Stay in a tight streamline position with pointed toes
3. Aim hands at the flags
4. Kick once you have entered the water 

For another description check out Alex's video : http://youtu.be/OCsQyU4Zops - be aware that he does a slightly more advance dive. Notice how Alex throws his arms backwards to propel himself forward off the blocks for added momentum.

What do goals and t-shirts have in common?  You can't reach your goal unless you bring a t-shirt to practices.  They will make you strong like bull in the water. So, please don't forget yours.  Bring it with you the next time you swim.

Doing a Gazillion meters not cutting it? Try HIIT

HIIT - High Intensity Interval Training

Takes half the time as usual endurance training but burns 2 to 3 times more calories

What is it?

·         Involves short burst of effort 80 to 90 percent of your maximum heart rate

·         Followed by short periods of rest

·         Usually in 4 to 10 repetitions (ie 50 metre  sprints on 1 minute)

·         Endurance training is a predictable pace called ’steady state’ cardio where your body adapts to the speed and conserves energy whereas HIIT ( with bursts of all out and varied pace) keeps body from entering a comfort zone

Benefits

·         Gains in muscle endurance and exercise performance similar to that of lengthier endurance training

·         Increases amount of oxygen to muscles making blood vessels work more efficiently lowering risk of heart attack and stroke

·         Produces ‘afterburn effect’ – a metabolic boost that makes the body  expend a high number of calories for hours after workout as well as during workout

Coach Nicolette smokes 'em!!!

Here is a link to one of coach Nicolette's races in London.
Have a look! (shes swimming in lane 4) she had asked me to remind you to pay attention to her underwaters, and have a look, she doesn't breath on the first stroke!

Way to go coach!

Muscle Cramps - now WHAT!!!!!!????

Want to find out what causes muscle cramps and then – what you do about them? Go to this link in the Globe and find out! It will save you the embarrassment of sinking when you should be swimming!! J

http://www.theglobeandmail.com/life/health/why-do-i-get-painful-muscle-cramps-when-i-work-out/article1632891/

Coaches Corner (Without the green quote at top, sorry!)

Hello everyone:

The past two months have been very busy with meets and great swimming in the pool. A job well done

 by all.

COMPETITION

1) In February we had one swimmer participate at the Burlington meet – John Hague. John did all personal bests

in 50, 100 & 200 Free as well as 100 Breast. Congratulations John on a job well done.

In March we participated at two meets:

2) Milton. We had ten swimmers attend who all did exceptional we improving or doing personal bests.

Women – JoAnne, Gina, Nina, Christine R & Alison

Men – Greg P, Louie, Rob D, Stephen & Gavin

I was very impressed will the above swimmers as all did personals best. At this meets we placed 7^th out of 14 teams

which is a great showing as there was stiff completion. Congratulations to all.

3) Provincials. At Provincials we had seventeen swimmers travel to London.

Women – Darlene, Alison, Christine R, Julie, Gina, JoAnne & Jessie

Men – Richard, Gavin, Stephen, Gavin, Derek S, John H, John S, Chris W,  Rob D & Ed

A great performance was done by all with the club placing 10^th out of 35 teams which is a great showing

as the level of competition was very high. Personal best and club records were achieved. I was very

impressed by all the swimmers with such great performances. Congratulations to all who attend Provincials.

 SWIMMERS OF THE MONTH

Congratulations to the following for swimmers of the month:

February – John H & Darlene

March – Derek S & Barbara.

SWIM OFF – SWIMMERS VS COACH'S

A new theme that has been introduced this year is a swim off swimmers vs coaching staff. To date the swimmers lead the series 2 – 0. The first swim off was in early March in 400 Im when the swimmers squiked out a win by less than 3 metres of Head Coach Eric.

In the second swim off the swimmers being honest destroyed the coach staff Eric & Michael in 400 Free by lapping.

However a challenge has been slated for another swim off in late April with the coach's indicating that a win will occur. Details will follow of date for this swim off.

Finally I am glad that everyone is enjoying themselves and is improving in their swimming and hope to see everyone soon.

Eric & Michael

Coaching Staff

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