There are a few reminders to all swimmers in regards to swim practices. Please swim the workouts as given. The coaches design the workouts so you can achieve optimal performance and prevent injury. Use of equipment such as pull buoys, kick boards, paddles and flippers are designed for specific swim sets. Miss use of equipment may cause undo stress on the joints and actually limit the effectiveness of the training. If you want to use equipment other than specified in the workout, please consult with the coach.
Pull buoys are used to build strength in the upper body and assist in the alignment. Kick boards are designed to strengthen the legs. Flippers are designed for stoke technique work. Paddles are used to enhance pulling technique in a stroke. Overuse of the equipment will cause injury and inefficiency of the stroke.
I look forward to working with you in the upcoming season of 2007. If you have any questions, ideas or comments please feel free to contact the swim session representatives.
Lisa Krause
Mid-morning coach
As an athlete, hydrating before training and rehydrating after training is a top nutritional priority. Make it a daily habit to carry a water bottle to encourage steady fluid intake. Remember that juices, milk, yogurt and fresh fruit are hydrating. Clear urine during the day is a sign of adequate hydration (urine is more concentrated in the morning so check it during the day).
So please don't just take that water bottle to practice!! Keep it full and with you all day long.
Entry fee is $25.00 payable to Foothills Masters.
Meet info is available on our website.
No late entries will be accepted. Entries must be sent in via the HYTEK program, so please have them to Jeanne Carlsen on time.
Next meet after Foothills is ours on Feb.11/2007. Please refer to the website for more details.
Finally, if you are 55+, please mark your calenders for the Senior Swim Challenge, Calgary Zone Trials, Alberta Senior Summer Games being held on June 12, 2007. Keith Shaw will have more information posted on our CMSC bulletin board on deck.
Sat. Jan. 13 NEW TIME 3:00 PM to 4:30 PM
Also due to special events being held at Talisman, they occasionally change our workout times so please check the phone line (234-8787) or our website.
| What: | Performance Enhancement And Dry Land Stroke Technique Workshop |
| Who: | Lisa Krause and Mike Schmolky |
| When: | Sat. Jan. 13th, 2007. |
| Time: | 12:30-2:30 pm (2 hrs) |
| Where: | Talisman Centre Pool "Riverview Room" (North end of building) |
| Cost: | $10.00, please pay an executive member |
Sign up sheet on CMSC bulletin board; last day to sign up: Thursday Jan.11 or RSVP Lisa at fitforall@telus.net
Performance Enhancement for Swimmers and Prevention of Common Injuries - Analysis of the factors which influence your power, efficiency and long term swimming success!
You don't want to miss the event planned on January 13, 2006. On this day the Master's will host guest presenters Lisa Krause, and Dr. Michael Schmolke. Their intensive program will help you learn about the foundations of athletic performance, along with providing a specific review of the most common keys to your swimming success. Once you have accomplished understanding the attributes of performance strength, you will systematically learn strategies that are easy to adopt, and help you prevent the most common swimmers complaints & injuries while enhancing your Peak Performance. This is HANDS ON! Be prepared to be tested in small groups, and intent on raising yourself up to the next level in performance. We want to help you conquer the things that currently hold you back from your peak potential.
Some highlights you will learn more about include:
So mark your calendars, blackberries, and day minders so you can attend and invest in your athletic success with the Master's Swim Club.
| What: | Successful Workout and Race Nutrition |
| Who: | Sharla Stoffman, Registered Dietician |
| When: | Sat. Feb. 3rd, 2007. |
| Time: | 12:30-1:30pm (1 hr) |
| Where: | Talisman Centre Pool "Riverview Room" (North end of building) |
| Cost: | $5, please pay your executive member |
Sign up sheet on CMSC bulletin board; last day to sign up Thursday Feb.1
1 chicken, skinned into pieces (chicken breasts or thighs work great)
1-1/2 tbsp oil
1 onion, chopped
2 cloves garlic crushed
1 tsp chili powder
1 cup roasted peanuts
1 tbsp lemon juice
1 tbsp sugar
1 tsp fresh ginger, grated
1/4 cup coconut milk
Salt & pepper (to taste)
Heat oil and brown chicken. When golden, set aside. Cook onion, garlic, ginger and chili powder in pan until soft. Return chicken to pan and add peanuts, lemon juice, sugar, salt and pepper. Pour in coconut milk, cover and simmer for 30-40 min or until chicken is cooked. If you are worried about the calories, try Taste of Thai light version. Serve with rice. (You might as well make coconut rice with the remainder of the coconut milk that you'll have left over).
1/4 cup peanut butter (at room temp)
1/4 cup plain non-fat yogurt
1 garlic clove (minced)
1 tsp soy sauce
1 tsp sugar
1/4 tsp dark sesame oil
1/2 tsp ground ginger
1 tbsp hot water
1/8 tsp crushed red pepper flakes (optional, or add more if you like it with a bit more zing)
Combine all ingredients in a mixing bowl and mix until smooth using either a wire whisk or a blender. Simple! Tip: This recipe will make about a half a cup of creamy peanut sauce. You can store any unused sauce in the refrigerator for about a week.
Leftovers warm up well!
Need a CMSC cap? Catch-up with Laurie or Dave Dickson on deck to purchase your club logoed swim caps which of course come in a multitude of colors for only $5.00.