[PacMasterUpdate] August 26th, 2001 Update

Sun Aug 26 23:25:15 EDT 2001

UPCOMING EVENTS
  OFFICIALS CLINIC
There will be an officials clinic at Saratoga High School on 
September 29th from 8a.m. 'til 12 noon.  For more information call 
408-266-2623 days, 408-268-7154 evenings.

  PACIFIC MASTERS MONTHLY MEETING
The monthly meeting of Pacific Masters Swimming will be Wednesday, 
August 29th at 7:30 pm at the Oakhill Park Community Center in 
Danville. Usually at the August meeting Pacific Masters Championships 
for the next year and USMS legislative proposals are considered.
	http://www.pacificmasters.org/index.shtml
The July minutes have been posted.

  PACIFIC MASTERS MONTHLY MEETING
The monthly meeting of Pacific Masters Swimming will be Wednesday, 
August 29th at 7:30 pm at the Oakhill Park Community Center in 
Danville. Usually at the August meeting Pacific Masters Championships 
for the next year and USMS legislative proposals are considered.
	http://www.pacificmasters.org/index.shtml

  WHISKEYTOWN LAKE OPEN WATER SWIM
The Whiskeytown Open Water Swim will be September 9th at the 
Whiskeytown Reservoir - near Redding, California. There is a one and 
two mile swim

  SHADOW CLIFFS OPEN WATER SWIM
Tri Valley Masters will be holding the Shadow Cliffs Open Water Swim 
September 15th. Shadow Cliffs is near Livermore.

  FOLSOM LAKE OPEN WATER SWIM
The Rocklin Aquatic Masters will be running the Folsom Lake Open 
Water Swim on September 22. Folsom Lake is about 30 miles east of 
Sacramento. The Folsom Lake Swim is the last open water swim of the 
season.

PINECREST LAKE RESULTS
The results of the Pinecrest Lake Open Water Swim have been posted on 
the Pacific Masters web site.
	http://www.pacificmasters.org/comp/results.shtml
Thank to the Tuolomne County Aquatic Masters for originating and 
putting on the event.

Pacific Masters NEW AFFILIATE
Lands End

Pacific Masters entered into a new affiliate relationship with Lands' 
End Apparel . Lands' End is a maker of fine sports apparel for the 
active person.

If you click on the link to Lands' End from the Pacific Masters web 
site (like the link above or the link in the navigation bar) Lands' 
End will rebate some of the money of your purchase to Pacific 
Masters. Pacific will only receive funds if you click on the Lands 
End web site from the Pacific web site
	http://www.pacificmasters.org

The Pacific Masters Logo'ed shirts that meet officials wear are from Lands End.

SCHEDULING FOR NEXT YEAR
Marcia Benjamin has sent out to each club the forms to get on the 
Pacific Masters schedule. If you did not receive a set of forms 
please contact Marcia mailto: msbenjamin at earthlink.net . If you are 
thinking about scheduling a meet, but have not put one on before or 
it is not on the current schedule, contact either Barry Fasbender for 
pool meets mailto:fasbenderb at aol.com or Jim Wheeler 
mailto:jwheeler at sanselmo.org for open water meets. Both can tell you 
about what is needed to put on a meet and give you the "inside" 
information.

COACH MIDNIGHT
		The Heart of the Matter
After training for awhile how does one know if their aerobic system 
has been trained enough, not enough, or too much.  Now, the 'too 
much' aspect is a topic for another discussion, but the other aspects 
can be ascertained by doing an 'aerobic recovery set'.

First off, you need to know your maximum heart rate. Most swimmers 
will know what their maximum is --- such as after a really hard speed 
or power set. There are also ways to calculate by using your age, but 
these do not take into consideration individual variation and are not 
as accurate.

An  aerobic recovery test set would be something like 3 or 4 x 300's 
or 400's or 500's Free with long rest (1.5 to 2.0 minutes recovery 
after each); and swim each at near max. effort -- say, 90-92% of your 
maximum heart rate. After each swim take your heart rate 1) 
immediately after swim, 2) the next pulse check at 30 seconds after 
swim, and 3) the last at 1 minute after swim(s).

Now, calculate 60% of your personal maximum heart rate (H.R.).

If, on average, your H.R. drops from near max after each swim to 
below that 60% level in less than 30 seconds -- your aerobic energy 
systems are probably 'maximized'. It would be more productive to 
spend more time on event and race specific training. Use Anaerobic 
Threshold (A.T.) Pace work and Maximum Aerobic Effort type sets only 
enough to maintain your level of aerobic conditioning.

If, on average, it takes your H.R. 30 to 60 seconds to drop below 
that 60% level you need to work on improving your top end aerobic 
conditioning.  Use A.T. Pace training sets predominantly.  A set such 
as 20 x 100's Free with 10 seconds rest -- holding all swims at your 
best 'even-paced' speed is a good one to test and monitor positive 
shifts in ones' Anaerobic Threshold.

If, on average, it takes more than a minute to drop your H.R. to 
below the 60% level you need to work on basic aerobic conditioning. 
It would be counterproductive to do Maximum Aerobic type sets. The 
bulk of your training should be between 'Cruise Speed' (apx. 70-75% 
of max H.R.) and A.T. Pace mode (apx. 85% of max H.R.). Also, high 
intensity Anaerobic Power or Anaerobic Endurance training should be 
used minimally.

    Coach Midnight

IN THE NEWS
The San Francisco Chronicle had in interesting article about 
hydration during workout.
http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/2001/08/26/LV157564.DTL

If you dont think you dont sweat much water during work out, weigh 
yourself before you workout and after a workout. Each pound you lose 
during practice, is about one pint of water.

ALSO AT NATIONALS
Jim Triolo took six first places out of a possible six at Nationals. 
Ray Taft took five out of six first places. Congratulations on fine 
swims.

CONTACTING THE UPDATE
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If you wish to contact the Update about editorial and news matters please email
	michael at pacificmasters.org

have a  good week

michael

Off the wall: If you have a DSL line or Cable line - types of service 
that are "always on" - your computer may be a sitting duck for a 
hacker. An article in the San Francisco Chronicle tells of the risk 
of being hacked at home:
http://www.sfgate.com/cgi-bin/article.cgi?file=/chronicle/archive/2001/08/26/MN209383.DTL 
.

If you would like to see if you are vulnerable to someone probing 
your computer go to:
	https://grc.com/x/ne.dll?bh0bkyd2

mwm