[PacMasterUpdate] March 16, 2003 Update v 1.03

Mon Mar 17 09:40:35 EST 2003

RESULTS
ONE HOUR POSTAL
The results of the USMS One Hour Postal Swim have been posted on the 
USMS web site.
http://www.usms.org/longdist/ldnats03/1hrresults.shtml
Congratulations to all the swimmers who took part in the annual 
postal event. Also congratulations to Strawberry Canyon, Tamalpais 
Aquatic Masters and Tri Valley Masters whose teams finished in the 
top ten of the Medium Teams.

UPCOMING:
SCAM MEET
The Strawberry Canyon Aquatic Masters meet is Saturday March 22.  The 
Spieker Pool length has been certified. You may enter on the day of 
the event.
	http://www.pacificmasters.org/comp/03scamscy.html
The SCAM meet is the last meet before championships.

PACIFIC MASTERS CHAMPIONSHIPS
The Pacific Masters 2003 Short Course Yards Championships will be 
held at the University of California Santa Cruz April 4, 5 and 6th. 
Entries have a postmark date of March 22 (This Saturday). There are 
no race day entries. You must preenter.
	http://www.pacificmasters.org/comp/03cruzscy.html
NOTE:On Friday the women's 1650 will start at 10 am on both courses.

STROKE CLINIC
The Olympic Club and Pacific Masters will be sponsoring a stroke 
cline at the Olympic Club in San Francisco April 13th. Pool training 
- rotation through stations for practice of sprint,mid- and 
long-distance techniques discussed in the classroom and worked on in 
the pool. A flyer is available, for further information contact Scott 
Williams (415) 775-4400. The clinic is limited to 30 participants.
	http://www.pacificmasters.org/comp/03tocclinic.pdf

SHORT COURSE NATIONALS
The on-line application for the USMS Short Course Nationals is now available
	http://www.usms.org/comp/scnats03/onlineentry.shtml
Nationals are May 15-18 in Tempe Arizona. If you are going, now is 
the time to make your hotel and transportation reservations.

PACIFIC MASTERS MONTHLY MEETING THIS WEDNESDAY
The regular monthly meeting of Pacific Masters will be Wednesday 
March 19th, 2003 7:30 PM It will be at the Oak Hill Park  Directions 
are on the home page
	http://www.pacificmasters.org/index.shtml
=+=+=+=
PACIFIC MASTERS OFFICE CLOSED
March 20-24
Nancy Ridout, Pacific Masters Registrar, will be out of the office 
March 20-24th. She is having shoulder surgery on the 20th and expects 
to be back to work on the 24 (on a limited basis). If you need copies 
of cards or to register, please do that before the 19th.

==
SHORT COURSE AND LONG COURSE RECORDS
The Pacific Masters and National Short Course Yards Individual 
Records and Long Course Meters Individual Records have been posted. 
Thanks to Nancy Ridout who updates the hundreds of records. The 
records are in pdf format.
	http://www.pacificmasters.org/index.shtml

CONGRATULATIONS PETALUMA SWIM CENTER
Congratulations to the Petaluma Swim Center people  who have been 
able to extend the swim season of the Center from mid-May to Labor 
day to March 17 through the end of October. They had to convince the 
City Council that having the center open was a good idea and could be 
successful. The council chambers were packed with swimmers from 5 and 
6 year old swimmers to an 86 year old water walker.

On Sat., April 12 from 2-5 pm @ the SWIM CENTER they will, once again 
have a one hour pledge swim to raise money for summer swim lessons 
for low  income kids. In the past 2 years they have raised over 
$3000. for these  "scholarships", enabling 90 kids to learn to love 
the water the way we do.
---
FROM THE DESK OF COACH MIDNIGHT

Follow up and Finish up on	'Medical Considerations to Prevent 
Swimmers Shoulder'

Last I talked about this I touched on the stroke technique flaws that 
could lead to Swimmers Shoulder.  This time I will talk about stroke 
technique that should help lessen the chances of getting it and some 
dryland exercises that should help stabilize the rotator cuff and 
strengthen the shoulder girdle.

QUICK (Stroke) TIPS:

1) "A good description is to imagine that a long (as in 25 yards or 
50 meters long !!!) stepladder is just beneath the surface, and 
swimmers are trying to grab each rung and pull themselves down the 
length of the ladder with equal body rotations."

2) Imagine paddling on a surfboard and you will have a good idea as 
to hand position and correct elbow bend. 

3) You should rotate at least 45 degrees from the long axis on both 
sides. Imagine you are rotating on a barbecue skewer (dont forget to 
baste with a good BBQ sauce first!!) that goes from the center of the 
top of you head and extends down the length of your spine to your 
ankles.

4) Body balance is important because the torso will naturally float 
higher because of the air in your lungs -- so, you need to really 
work on keeping your body position level and in line with your torso. 
As you probably have heard before -- you need to keep the head low in 
the water (and not 'lift up' when breathing) and 'press' the sternum 
down to bring the legs up and in line.

QUICK (DRYLAND) TIPS:

1) There are 4 main exercises that seem to yield the best results; 
DO THREE SETS TO FATIGUE FOR EACH EXERCISE -- RESTING BETWEEN SETS. 
DONT DO ALL EXERCISES EACH DAY, SPREAD OVER SEVERAL DAYS.

A) 'Scapular Elevation' = holding a hand weight with your thumb up 
and your arm about 30 degrees forward -- raise arm to shoulder height.

B) 'Push up Plus' = lie face down with your fingers at shoulder level 
and your head and neck in alignment --with your weight evenly 
distributed between your hands and your knees. Push up until your 
upper back is rounded while keeping your abdominal muscles tight.

C) 'Rowing with Scapular Retraction' = using an elastic band for 
resistance (attached to something solid at chest height), stand 
straight up and pull your hands toward your chest while rotating your 
palms upward.

D) 'Seated Press Up' = sit in a sturdy chair that has arms. Your feet 
may be on the floor or on a footstool, and ankles crossed. Place your 
hands slightly forward of your shoulders and keep your back and knees 
straight as you press up and straighten your elbows.  

Coach Midnight 
---
MENLO RAISES A TON OF FOOD
With its "Can Do February" food drive, the Menlo Masters Swim Team 
raised more than 2000 pounds of food for the Second Harvest Food 
Bank's operations in Santa Clara and San Mateo Counties.

Menlo Masters swimmers raised the food during the month of February 
by swimming as many yards in the pool as possible between February 
1 and February 28. For each 2500 yards they logged, swimmers donated 
one can of food to the drive. Menlo Masters swimmers combined to log 
6,631,808 yards for the month, and donated over 2750 food items to 
Second Harvest.
  =-=-=-=
SICK CALL
Isla Wallace, the coach of West Coast Aquatics in San Jose underwent 
surgery  on Monday, March 10 to remove her thyroid and surrounding 
lymph glands.  At  the young age of 37, Isla was diagnosed last month 
with a rare form of  thyroid cancer that does not respond to 
chemotherapy nor radiation therapy.
All indications are that the cancer can be successfully removed by surgery.

Isla has been the Masters Program coach for about four years and is a 
real  motivation to us all.  She is loved  by the many team members 
for her happy  disposition, challenging (and sometime grueling) 
workouts as well as the many  social activities she arranges for the 
group.  We all wish her the best and
hope to see her back at pool-side in a couple of weeks.

JOE IRVINE (3/11 - 3/03)
In 1932 Joe joined the first swim team of the University of Texas. In 
1983, after retiring at the age of 71 from his career as an airline 
pilot for United Airlines, he joined Riconada Masters. He set records 
for the One Mile Cable Swim when he was 75 and again at 85 when he 
was inducted into the Swimmers' Hall of Fame.

In 2001, at the age of 89, he competed in four US Masters national 
events, and was awarded First Place in each event. This tremendous 
achievement brought him recognition as a USMS All American champion.

Joe continued to swim up to one mile three times a week at Ives pool 
in Sebastopol right up until the week that he died.  His last 
competition was in January 2003, when he entered the One Hour swim. 
We are still awaiting the results.

Donations in his name can be made to "Ives Pool", 7400 Willow St. 
Sebastopol, CA  95472

Memories for a memory book may be emailed to daughter Judy at 
jludovise at hotmail.com

"Don't Stop 'til You Drop"
	J S Irvine

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have a good week

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