[PacMasterUpdate] Update Groundhog Day 2003

Mon Feb 3 01:12:33 EST 2003

RESULTS
The results of the Fog City Quadrathon have been posted on the web. 
Thanks to Diane Davis and the Fog City Masters for putting the event.
	http://www.pacificmasters.org/index.shtml

UPCOMING MEETS:
DONT WASTE YOUR BASE
Tamalpias has its" Dont Waste Your Base" 1650 postal swim. If you 
competed in the Mile Swim, you can take your 1650 time to compete in 
this annual event.
	http://www.pacificmasters.org/comp/03tamscy.pdf

USF VALENTINES DAY AFFAIR
The USF Valentines Day Affair will be Saturday February 8th. This is 
meet is primarily 50's and 200's. The meet is this Saturday. If you 
are going to deck enter be sure to arrive early.
	http://www.pacificmasters.org/comp/03usfscy.html
(The USF Pool's length has been certified).

PMS INDOOR RELAYS.
The San Mateo Marlin Masters Pac Masters Indoor Relay will be Sunday 
February 23rd at the Oceana Pool in Pacifica, California. This meet 
is deck entry only. Now is the time to get your team together to plan 
to enter the meet.

WALNUT CREEK INTENSIVE TRAINING CAMP
There are just a few spots left for swimmers who wish to go to the 
Walnut Creek Intensive Training Camp February 28-March 2nd. Coaches 
include Kerry O'Brien, Brian Stack and Jim Miller (from Virginia 
Masters). Contact Kerry O'Brien at mailto:swim4wc at netscape.net

RINCONADA MEET
The Rinconda meet (March 8th)  has been moved from Rinconada Swimming 
pool to the pool at Menlo Atherton High School.

MEASURING MECHANICS
A new USMS rule required all the pools to be measured before any 
record or top ten submission can be made. Until the pool has been 
measure Pacific Masters has put "Note: Until the pool length has been 
certified, events swum in this pool shall not count for USMS Records 
and Top Ten.*".  Pacific expects all of the pools after being 
measured to meet the minimum length. If there are any pools that do 
not meet the minimum length it will be noted in the Update and on the 
web site.
====
PACIFIC MASTERS OFFICE CLOSED FEBRUARY 1ST-6TH.
The Pacific Masters office will be closed February 1st through 
February 6th as Nancy travels to the Colorado Springs' Olympic 
Training Center to work with the Masters swimmers who will be 
training there.
====
SHORT COURSE NATIONALS IN TEMPE ARIZONA
Information about the USMS Short Course Nationals, to be held in 
Tempe Arizona is on the USMS web site. If you are thinking about 
going to the Short Course Nationals, you should check out the web 
site. You should be able to enter on-line starting February 1st. 
(well soon - it is not quite up yet - keep looking).
	http://www.usms.org/comp/scnats03/
====
BECOME A MEET OFFICIAL
There will be clinics for new meet officials at the following places:

Clinic #2 - Turlock, California
     This clinic will take place on Saturday February 8, 2003.  The 
clinic will be in Roger Young's new classroom at Pitman High School. 
The address is 2525 W. Christoffersen Pkwy in Turlock.  If you need 
any further help, contact:  Roger Young at <ryoung at softcom.net>

Clinic #3 - Sonora, California
     This clinic will take place at Stuft Pizza on Thursday February 
20, 2003.  It will be held from 6:30 - 8:30 PM.  This is in East 
Sonora 108 a couple of miles from downtown.  I will get better 
directions soon and let everyone know.  If you need any further help, 
contact:  Lin Freer at <leaf at sonora-area.org>

Clinic #4 - Redding, California
     This clinic will take place on Saturday March 15, 2003.  It will 
be held at Shasta College and probably will start at 9:00 AM.  I will 
have more information on this clinic soon.  If you need any further 
help, contact: Pat Roche at <proche at sbcglobal.net>
====
Pacific Masters AFFILIATE - LANDS END
Lands End is a maker of fine sports apparel for the active person. 
Click on the link to Lands' End from the Pacific Masters web site 
Lands' End will rebate some of the money of your purchase to Pacific 
Masters.
	http://www.pacificmasters.org
USMS AFFILIATE AMAZON
If you use this link
	http://www.amazon.com/exec/obidos/subst/home/home.html/102-9803845-3389747
or go to the USMS web site and hit the link there, USMS will receive 
an affiliate fee. Amazon has a great selection of books and CDs.
===
MASTER'S SWIMMING COACH
JOB OPPORTUNITY AVAILABLE IMMEDIATELY
SJA Masters (San Jose Aquatics Masters) seeks an experienced master's 
swimming coach.  Previous competitive swimming and coaching 
experience required.  SJA Masters currently practices Monday through 
Thursday evenings from 6:30-8 p.m. and each Saturday from 10-noon.

Our facility is located at Gunderson High School Aquatic Center off 
of Hwy 85/87 near the Oak Ridge Mall.
Our goal is to grow our SJA Masters program from 30 to 50 
pay-by-the-month swimmers to 100-150 swimmers.  Actual on-deck time 
is 7.5 hrs/wk, 30 hrs/month.  Current pay is $800/month.  Bonus and 
incentives are in place and offer the person with the vision, 
enthusiasm and willingness to promote our program an opportunity to 
make good earnings.Interested parties should contact Bill Thompson, 
Head Coach/CEO, Silicon Valley Aquatic Association, 408-866-1217, 
billybbq at aol.com.

======
FROM THE DESK OF COACH MIDNIGHT
New Stroke Techniques and Medical Considerations to help Prevent 
"Swimmers Shoulder"

In a recent (January 2003) issue of "The Physician and 
Sportsmedicine" the biomechanics of the freestyle swimming stroke was 
looked at for clues to 40 to 70 percent of all active swimmers who 
experience 'swimmers shoulder' over the course of a season or 
lifetime.

As a high level swimmer may go though over 1 million shoulder 
rotations each week --shoulder problems are an overuse injury. But 
rather than taking up ping-pong to avoid the possibility of such; 
there are a few things a swimmer can do to decrease the chances of 
injury.

  And if already injured --there are some specific rehabilitation 
exercises one can do to strengthen the rotator cuff muscles and 
increase stability in the shoulder girdle. I will explain those in a 
later article.

Briefly here are the findings of researchers regarding swimming biomechanics:

1) The "S-shaped' pull failed to consider body rotation.

2) 3-Dimensional analysis developed the concept of the 
'straight-through' pull down the mid-line.

3) Drag forces, not lift forces, produce the majority (if not all) of 
generated propulsive force.

4) In fact, propulsive drag forces, produced by the hand, stop before the hip.

Here are some 'common' stroke flaws and the resultant injuries that can occur:

1) A hand entry that crosses the mid-line of the long axis causes 
mechanical impingement of the anterior (front) shoulder. It is 
exacerbated by a thumb-first entry.

2) A cross over pull through will make this situation worse.

3) Asymmetric body roll (and breathing on one side) may increase 
impingement by causing a compensatory crossover pull-through on the 
side with less roll or on the non-breathing side.

4) Pushing though past the hip causes what is called "wringing out 
the shoulder"  -- think how a dishtowel looks (and would feel!) as 
you wring out excess water out of it. Now imagine doing that to your 
shoulder.  And you do -- every time you pull/push your hand past your 
hip before the release/recovery. 

So to create a more biomechanically sound stroke as concisely stated 
in the article:

  "Thus, a new competitive freestyle uses the key principles of equal 
body rotation and balance in the water with core strength to support 
these goals, along with an early catch, early exit, straight-through 
pull arm stroke." 

Coach Midnight
=======
OH THOSE WHISTLES
At Masters swimming meets there a bunch of whistles to let the 
swimmers know what to do. The first series of whistles is to call the 
swimmers to be behind the blocks. The starter at this point announces 
the heat number. Please don't get on the blocks at this time.

At the LONG whistle, swimmers are to get up on the blocks or in the 
water. After getting the the blocks, at leasts one foot has to be at 
the front of the block. (For the backstroke the first long whistle is 
to get in the water and the second whistle is to come to the blocks).

BREASTSTROKE BUGABOO
In the freestyle, after 15 meters (from the block or turn) at least 
some part of the body must be above the water at all times. For 
swimmers who are doing the breaststroke in the freestyle event, you 
may be disqualified if you glide. Some part of the body must break 
the surface of the water at all times. Just a reminder.

TEAM REGISTRATION
A copy of each teams roster has been sent to the club representative. 
If you have not received your team roster, please contact Michael 
Moore  michael at pacificmasters.org to receive yours.

PLACES TO SWIM
Please check your clubs information on the places to swim page. It is 
a new year and a new season and time to review the information:
	http://www.pacificmasters.org/general/plctoswim.shtml

have a good week

michael
-- 
michael w. moore
michael at mwmoore.org