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Fall Masters Weekly Newsletter
CREATED: 10/15/12 by rojojade REPLIES: 6
rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
Fall Masters Weekly Newsletter
POSTED: 10/15/12 11:37 AM

Welcome everyone to the Fall Quarter of the Masters Swim Program!

Announcements: (Lots of announcements :) )
1. By now everyone should have gotten a welcome email in their inboxes and subscribed to the Masters Swimming forum thread. If you haven’t received the welcome email, please email us at masters@dctriclub.org. And if you are not subscribed to the swim forum thread, click on this link: http://dctriclub.org/forum/profile.cfm?fid=DC749546-CB65-4092-449E934CA1E78734&s=1

2. We are having an information session today (10/15) and Friday (10/19) at 6pm to go over the program and answer any questions you may have to make sure everyone is on the same page. Everyone is welcome, but it’s highly recommended for those not familiar with swimming in a group.

3. Lane placements - The lanes that you swim in are not set in stone - and may change over the course of the swim quarter! If you feel like you are ready to move up to the next lane or feel like you should move down a lane - feel free too. And if we ask you to move a lane up or down, it doesn't mean that you are now an awesome or terrible swimmer - it just means we think you will improve more in a different lane. So what are we looking for? How well are you able to stick to the intervals? Are you able to keep a consistent pace? Are you continuously being passed or keep passing others? Does it look like you are not pushing yourself hard enough or too hard? Feel free to ask any of us on deck if you think that you aren't in the right lane.

4. We have new coaches added to the Master’s Program - welcome Liana and Nikki. Both were competitive swimmers. And both are super excited to be part of this team. To check out your coaches and co-leads bios check out http://www.dctriclub.org/index.cfm?fuseaction=Train.MSP_Leaders

Shout outs
Good Luck for races those racing the Army 10 miler, Beach to Battleship triathlon, and any other races this weekend!

Congratulations to those raced this weekend. Stephanie Tan rocked out a 6th place woman’s overall finish at the Waterman’s Sprint! Adam Stolzberg and Holli Finneren raced the RecDeeds Tri Challenge and came in 2nd overall for male and female.

If you have any races that you are training for and want to share - please let us know. We want to share your anxiety and celebrate your successes with you!

Swimming Protip: Don’t be a Drag Queen/King in the Pool
Do you drag when you swim (or more provocatively: are you a drag in the water)? One of the easiest ways to reduce swim resistance (drag) and go faster -- is by streamlining. This is is not only essential for triathletes in early season races with pool swims, but it is the most efficient body position to strive toward anytime you swim. Next time you’re in the water, try to lengthen your underwater glide off the wall in a streamline position -- and feel the difference! Check it out: http://www.youtube.com/watch?v=fej5IOsR8BU&playnext=1&list=PL3B359D5F5F4E5F63&feature=results_main . See also: http://swimright23.webs.com/streamline.htm

liana's ravatar liana    JOINED: 11/13/11    POSTS: 21
Fall Masters Weekly Newsletter
POSTED: 10/22/12 9:28 AM

Announcements
1. Just another friendly reminder that if you are not subscribed to the swim forum thread, click on this link: http://dctriclub.org/forum/profile.cfm?fid=DC749546-CB65-4092-449E934CA1E78734&s=1 so you don’t miss any announcements from us.

2. We’re planning on making things a little SPOOKY this Halloween! Without giving away too much of the surprise, get ready for some high intensity on drills. Friday only members - you’re invited to attend as well! For those that would prefer a distance set, we can send you one, but know that Halloween’s practice will be your recovery day, and provide you with a lot of helpful technical skills for open water swimming. You’ve been warned...

3. Following our Halloween practice, we will have our first happy hour of the quarter! Whole Foods now has a bar, so it only makes sense for thirsty swimmers to take advantage. Whole Foods is located directly across from the pool.

4. Kona Viewing Party is this Saturday - so RSVP for it! Don’t forget to vote for the awards and the board.


Shout outs
Congratulations to all those who completed the Army 10 miler this weekend! It was an absolutely beautiful day for a run - and I’m sure ya’ll have some war stories to tell the rest of us. Give a hearty pat on the back to Luis Durand, Matt Ferguson, Ajay Koduri, Sarah McElroy, Miki Kim, and Sarah Lifsey for some strong run times.

We missed out on a few feats of strength last week. Stacey Merola has completed her initiation on joining the cult of triathlons with her first tri last weekend! Emerson Padiernos came in first in his age group at the Waterman’s Half - taking up to 20 mins off his previous 1.2 mile swim.

Good luck to those running the Marine Corp Marathon! Let’s go Paul Mauler, Heather Safferstone, Luis Durand, Kathleen Murray, Wayne Gore, Mira Gur-Arie, Simon Hernaez, Khang Ho, and Kyoko Kawai.

And wish Coach Liana luck with her first century ride this weekend at Between the Waters.

If you have any races that you are training for and want to share - please let us know. We want to share your anxiety and celebrate your successes with you!


Swimming Protip: No really, you really need to (flutter) kick
Contrary to widespread rumors in the triathlon community, you must kick when swimming! Of course, there’s no need for an all-out Olympic champion kick (unless you don’t plan on biking and running after the swim!), but a smooth, steady flutter kick is absolutely essential for maintaining proper (read: efficient) body position in the water.

How do you know when you’re kicking correctly? When your non-wetsuit swims are just as fast as your wetsuit-legal ones. (The buoyancy of a wetsuit forces you into a more horizontal, streamlined position - as does a well-executed flutter kick.)

How do you develop a good flutter kick? Check out this great video by Gary Hall Jr.: www.theraceclub.net/videos/secret-tip-legs-stabilizing-force/ . For good measure, also check out his other 3 videos on kicking AND an article he wrote for slowtwich.com - http://www.slowtwitch.com/Training/Swimming/Kicking_is_not_only_for_propulsion_1937.html


Community Swimming Events
Feel like showing off your fancy swimming skills? Compete at the USMS GMU Swim Meet this Sunday. Some of the coaches and co-leads will be there, so you won’t be alone at this race http://www.patriotmasters.org/SprintClassic.htm

If you’re looking for an intensive stroke clinic in the DC area, check out this session offered by Total Immersion: http://www.active.com/triathlon/washington-dc/triathlon-swimming-stroke-development-total-immersion-2012-kh644?dart=F&cmp=30-0-37111401&dma=Washington+DC&memberId=129354238&email=miata.julianne@gmail.com

mosered's ravatar mosered    JOINED: 2/28/09    POSTS: 1796
RE: Fall Masters Weekly Newsletter
POSTED: 10/22/12 10:29 AM

Thanks! Lotsa useful info here.

liana's ravatar liana    JOINED: 11/13/11    POSTS: 21
Fall Masters Weekly Newsletter
POSTED: 10/28/12 10:19 PM

Announcements
1. Wilson pool is CLOSED on Monday. As a result, swim practice is CANCELED. Please be safe and stay home!

2. We’re planning on making things a little SPOOKY this Halloween! Without giving away too much of the surprise, get ready for some high intensity on drills. Friday only members - you’re invited to attend as well! For those who would prefer a distance set, we can send you one, but know that Halloween’s practice will be your recovery day, and provide you with a lot of helpful technical skills for open water swimming. You’ve been warned...

3. Following our Halloween practice, we will have our first happy hour of the quarter! Whole Foods now has a bar, so it only makes sense for thirsty swimmers to take advantage. Whole Foods is located directly across from the pool.

Make-up set for Monday - Dryland!
We coaches got the message that you didn’t like the kick sets last week, but did you really have to order a hurricane to get a reprieve? Sheesh. Well, no such luck. Even though the pool will be closed on Monday, we still have a workout for you. It’s designed to be completed without equipment, in your living room. Swimsuit optional.

Warmup
Set a timer for 5 minutes. Remember no rush here, just get your heart pumping. Do:
1 minute of jumping jacks (http://www.youtube.com/watch?v=dmYwZH_BNd0)
1 minute of squats (http://en.wikipedia.org/wiki/Squat_%28exercise%29)
1 minute of punches or burpees (http://www.youtube.com/watch?v=21dvQyNiTjM)
1 minute of mountain climbers (http://www.youtube.com/watch?v=DyeZM-_VnRc)
1 minute of plank (http://www.youtube.com/watch?v=MHQmRINu4jU)

Main Set
You will perform the following 4 exercises in order. As soon as you begin the first exercise, start the clock. Your goal is to complete the 4 exercises before a minute is up. (Similar to interval training in the pool - if you perform them slowly, you will have little rest, if you perform them quickly, you get more rest). You will go through this 10 times (or 10 minutes). Start at the top of the sequence after 60 seconds.

5 x one-legged lunges (right side - feel free to rest your other leg on a chair)
5 x one-legged lunges (left side - feel free to rest your other leg on a chair)
5 x overhead tricep extensions (with a heavy book if you don’t have a weight)
5 push-ups

Cool Down
Wall sit - 1:00
Flutter kicks - 1:00 (http://www.youtube.com/watch?v=NAfz8DC9FtU)
3 bridges - hold for 10 seconds each (http://sportsmedicine.about.com/od/strengthtraining/qt/bridge-exercise.htm)
Crunches - 1:00

Swimming Protip: To Flip Turn or to Open Turn...
A perennial question among triathletes: which is better - a flip turn or an open turn? Well, it depends. Neither are good, if poorly executed. Both types of turns intend to achieve the same end-goal: continuous, fluid movement that minimizes time spent (and energy lost) at the wall. Flip turns, however, are faster. Not only will they make you look like a pro in the pool, but they may well be your key to moving up a lane and making faster intervals. They can also help with breath control. On the flip side (pun!), they take time to learn from scratch - and fears of vertigo, water inhalation, and oxygen deprivation can seem like insurmountable obstacles. Moreover, an efficient open turn can, in theory, be almost as fast as a run-of-the-mill flip turn! This week, we will work on improving both. For some previews, check out these links.

Open turns:
http://swim.isport.com/swimming-guides/how-to-do-an-open-turn-for-swimming
http://swim.isport.com/swimming-videos/play/turns-open-turn-sequence-step-1-352 (1st 2 min.)
http://news.bbc.co.uk/sport2/hi/olympic_games/4231146.stm
http://swim.isport.com/swimming-videos/play/how-to-do-an-open-turn-5937

Flip turns:
http://news.bbc.co.uk/sport2/hi/olympic_games/4230338.stm
http://swim.isport.com/swimming-videos/play/how-to-do-a-flip-turn-851
http://www.isport.com/swimming-guides/how-to-do-a-faster-flip-turn

Shout outs
Congratulations to all those who completed the Marine Corp Marathon, even with the threat of a hurricane! They say that a marathon is infinitely harder than an Ironman - so congrats to Paul Mauler, Heather Safferstone, Luis Durand, Kathleen Murray, Wayne Gore, Mira Gur-Arie, Khang Ho, and Kyoko Kawai!

And with the marathon - we have a request for a special shout out to a special cheerleader on the Marine Corp Marathon course. She stepped up to run 5 miles with a fellow program member when he was getting some serious leg cramps at mile 14. And she paced him through the star-inducing leg pains, despite fatigue of her own, just having returned from a 5-day business trip the night before. Make sure you give Stephanie Tan a high-five the next time you see her.

Claudia Blackburn is going to be a blogger for the club as a Training Diary contributor so we can follow her journey on being a repeat Ironman!

Marc Nester rocked it out his half Ironman, down in Miami. He came in 12th in his age group and 98th overall.

Some of the coaches went out to the U.S. Masters Swim - Sprint Classic and competed in a variety of events. Although the official scores aren’t posted yet, we are confident that Amanda Bauer, Jule Miata, and Katie Tobin placed in some of the events.

And we have a couple of Club award winners in the program. Amanda Bauer and Elliott Lane won the female and male rookies of the year for their amazing first year in the triathlon world. Also Catharine Myung got Volunteer of the Year and the Spirit of DC Tri Club.

If you have any races that you are training for and want to share - please let us know. We want to share your anxiety and celebrate your successes with you! And obviously, if you want to give a shout out to a fellow swimmer, let us know as well!

Community Swimming Events
Show off your swim skills at the next local meet, the “Potomac Valley SCM Relay and Sprint Festival.” It’s on November 18th at George Mason University’s Aquatic Center (short course meters). Register here (U.S. Masters Swimming members only): http://www.usms.org/files/sanction/20121118PVRSFS/entry_form/20120911035555_Potomac_Valley_SCM_Relay_and_Sprint_Festival_Entry_Form.pdf. Unsure whether to sign up? Just talk to us about it sometime before or after practice, or shoot us an email - we will make sure you’re ready for it!

In case you’re not yet a member, consider joining U.S. Masters Swimming. Annual registrations for CY2013 begin November 1st. Register via the Potomac Valley Local Masters Swimming Committee here: https://www.clubassistant.com/club/usms.cfm?l=10.

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Fall Masters Weekly Newsletter
POSTED: 10/31/12 7:31 AM

Hey guys -

Just confirming that practice is on this evening! See everyone on deck tonight and hopefully happy hour afterwards.

liana's ravatar liana    JOINED: 11/13/11    POSTS: 21
Fall Masters Weekly Newsletter
POSTED: 11/05/12 10:01 AM

Announcements
1. Just a reminder that practice will be cancelled on Monday, Nov 11th due to Veteran's Day. We will be sending a practice set. Note that DC public pools will be closed on Veteran’s Day.

2. The UDC Morning Masters program is opening for registration this morning. There are a few people that are thinking about moving over, so please let us know as soon as possible if you'd like to as well - and feel free to use the first week (Wednesday, Nov 14 and Friday, Nov 15) to decide whether you would like to switch over. We will need everyone to commit one way or another by Tuesday, Nov 19.

Swimming Protip: Swim Cadence is Not One-Size-Fits-All!
Have you noticed that some people have a really long stroke, while others have a faster turnover? Both styles can be efficient, and are based in part on your body type (but the longer stroke can be attested to a stronger "feel" of the water). An easy way to test which style works best for you is by knowing your Ape Index. Check it out:
http://triathlon.competitor.com/2012/02/training/do-you-know-your-ape-index_48314 (Bananas optional)

Shout outs
Several of our fellow swimmers will be racing in this weekend’s Richmond Marathon. Good luck to Gretchen Anderson, Toni Marechaux, and Kevin D’Amanda!

If you have any races that you are training for and want to share - please let us know. We want to share your anxiety and celebrate your successes with you! And obviously, if you want to give a shout out to a fellow swimmer, let us know as well!

Community Swimming Events
Thinking about trying out your hand at a Masters Swim Meet? The First Annual Potomac Valley SCM Relay & Sprint Festival is at George Mason University on Sunday, November 18, 2012.
Sign up at: https://www.clubassistant.com/club/meet_information.cfm?c=1481&smid=4182 The entry deadline is Wednesday, November 14. Unsure whether to sign up? Just talk to us about it sometime before or after practice, or shoot us an email - we will make sure you’re ready for it! It's always a blast and all levels are welcome!

In case you’re not yet a member, consider joining U.S. Masters Swimming. Annual registrations for CY2013 begin November 1st. Register via the Potomac Valley Local Masters Swimming Committee here: https://www.clubassistant.com/club/usms.cfm?l=10.

rojojade's ravatar rojojade    JOINED: 1/19/11    POSTS: 366
RE: Fall Masters Weekly Newsletter
POSTED: 11/12/12 3:10 PM

FYI guys - we are finally moving over to emailing out the newletters - so many apologizes for this week's newsletter going out late today. If you haven't received it - please email us at masters@dctriclub.org to make sure we fix that.

-Catharine

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