[PacMasterUpdate] Update June 8, 2003

Mon Jun 9 01:49:38 EDT 2003

LONG COURSE METERS
WALNUT CREEK INVITATIONAL
The first of three long course meets is the Walnut Creek Invitational 
on June 13th and 14th. The 800 M Freestyle has to be preregistered by 
June 6th. All the other events, which are on the 14th may be deck 
entered.

BURLINGAME SPLASH AND DASH
The Burlingame Splash and Dash is Sunday, June 22nd. The splash and 
dash is a couple of relays, an IM and all the 50's it will be a quick 
meet.
	http://www.pacificmasters.org/comp/03bmwlcm.html

OPEN WATER
SANTA CRUZ PIER TO PIER SWIM USMS NATIONAL CHAMPIONSHIP
This years Santa Cruz Pier to Pier Swim will be the United States 
Masters Swimming 10K National Championship.
	http://www.usms.org/longdist/ldnats03/10kentry.pdf

LAKE SONOMA OPEN WATER SWIM
Redwood Coast Masters will be hosting it second openwater swim on the 
season on June 28, 2003 at Lake
Sonoma. Send your entries via mail, or register online through:

	http://www.lifeguardsforlife.org

On the website you can find downloadable pre-registration forms, an 
overhead course map, driving directions, and online registration via 
http://active.com.

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

PRIVACY STATEMENT
Pacific Masters has a privacy statement about the personal 
information that is collected by Pacific Masters and how it is used. 
The statement is at
	http://www.pacificmasters.org/admin/privacy.pdf
The committee is reviewing the statement during June. If you feel 
there should be any changes, please feel free to contact any 
committee member or the chairman at chairman at pacificmasters.org or 
the registrar at registrar at pacificmasters.org. (Typos will be 
corrected).

RULE BOOK COVER CONTEST
There is a contest to design the  USMS Rule book cover. If you want 
would like to enter the contest, information is in the current 
edition of Swim Magazine and on the USMS web site.

TOO MANY WHO CONCERTS?
It is important to hear the commands of the starter in competitive 
swimming. When the starter says "take your mark" swimmers are 
expected to promptly respond. If you did attend too many Who concerts 
in your younger days and your hearing is not what it was years ago, 
tell the referee before your heat so that the starter will use hand 
signal along with the whistles and voice command. (When the long 
whistle blows, the starter raises his arm, when the starter says 
"Take your mark" his arm is horizontal to the ground  and when the 
starting signal is given, the starter drops his hand. It is important 
that the swimmer notify the referee before the heat, so that the 
starter is sure to give the signals.

++++++++
FROM THE DESK OF COACH MIDNIGHT
How  can you train "Open Water" in a Pool ??

Well, it's now the 'Open Water' season (sharing the limelight with 
Long Course season, of course)
  -- so other than getting to the lake or bay or ocean; what are some 
ways to 're-create' that open water experience in your pool training?

Other than taking out all the lane lines and massing all the swimmers 
in a corner to simulate a shore start -- there are a few things you 
can do to better prepare your body for the rigors of rough water 
swimming.

Here are a few (in no particular order):

1) Try to swim longer distances than you normally do -- stretch your 
limits as far as holding good pace for an extended time.

2) Realizing that the start of a open water swim is a 'mad frenzy' 
with most swimmers going out at faster than the pace they will be 
holding for the rest of the race -- you might try doing some  'speed 
or power work' early in practice (short rest 25's or 50's at high 
speed would be good).

  3) A good 'open water theme' practice would to have that speed work 
followed immediately by a long aerobic set of some 25 to 35 minutes 
or more  -- then finishing up with some build up or solid descending 
work -- doing repeat  100's or 150's with short rest ( for about 300 
to 600 yards worth).

4) Also -- as you will be drafting (it is legal, after all!)  -- try 
doing your repeats with less time/distance behind the swimmer in 
front of you (but let them know what you are doing).  This will get 
you more comfortable with 'snuggling up close'.

I am sure there are many more 'tricks' that one can use  -- so, just 
think about the peculiarities of the environment you will be getting 
into in the lake/bay/river/ocean for your open water swims and try to 
re-create a portion of it in at least one part of each of your 
practices and you will be on your way !!

Coach Midnight
++++++++++++++

have a good week

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