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<div><font size="+1"><b>PACIFIC MASTERS MISSION
STATEMENT:</b></font></div>
<div>As adopted by the Pacific Masters Committee the Mission of
Pacific Masters is:</div>
<div><b><br></b></div>
<div><b>Pacific Masters Swimming welcomes anyone who would like to
gain and maintain fitness through swimming and encourages programs to
foster this mission.</b></div>
<div><br></div>
<div><font size="+1"><b>RECEIVING MORE THAN ONE COPY OF THE
UPDATE?</b></font></div>
<div>The Update list is over 17,000 recipients and we would like
to cut down on the list. If you are receiving more than one copy of
the update, please let us know which is the second address, so that we
can cut that address from the list. Please email</div>
<div><x-tab>
</x-tab>mailto:double@pacificmasters.org</div>
<div>and we will take off the second address from the
list.</div>
<div><font size="+1"><b>-----</b></font></div>
<div><font size="+1"><b>THANKSGIVING 2008</b></font></div>
<div>On behalf of the Pacific Masters Committee and the Executive
Committee, we would like to wish all the member of Pacific
Masters</div>
<div><x-tab> </x-tab><font
size="+1"><b>A very Happy Thanksgiving</b></font></div>
<div><br></div>
<div>As chairman of Pacific Masters I am very thankful for all the
coaches who work hard for their clubs. It is through their dedication
to the sport that Pacific Masters is the largest regional group in
United States Masters Swimming.</div>
<div><br></div>
<div>I am also very thankful for all the meet directors and volunteers
who spend hours organizing pool meets and open water events so that
our swimmers can compete in over thirty events throughout the
year.</div>
<div><br></div>
<div>I am thankful for the Pacific Masters Committee, who work hard
for Masters Swimming in Northern California and Nevada. There are many
jobs to be done and they ensure that the myriad tasks of running an
LMSC is done.</div>
<div><br></div>
<div>I am also very thankful for Nancy Ridout, our registrar, who does
much of the adminstrative work of the LMSC. When people call about
Pacific Masters, her voice is what people hear. Besides the
registration, she takes care of the top ten, which requires reviewing
all the meet records.</div>
<div><br></div>
<div>I have a great job as chairman, because of all the work that is
done by everyone in the Pacific Masters family and for that I am very
thankful.</div>
<div>--------</div>
<div><font size="+1"><b>WINNERS SHORT COURSE YARDS
MEET</b></font></div>
<div>The 15th Annual Reno Winners Meet will be at the Northwest Pool
in Reno, Nevada on Saturday December 6th. The meet will be at the
Northwest Pool opening at 11am and meet starts at noon. Deck entries
are accepted.</div>
<div><br></div>
<div>http://www.pacificmasters.org/comp/08snrscy.pdf</div>
<div><br></div>
<div><font size="+1"><b>NORCAL COACHS CLINIC</b></font></div>
<div>The NorCal Swim Shop Swim clinic will be .held 8 January through
11 January in Napa, California. Pacific Masters has helped coaches
attend by paying up to 50% of the registration fee. Information about
the clinic can be found at</div>
<div><x-tab>
</x-tab
>http://www.swimshop.com/norcal/assets/images/PCC/CLINIC%20REG%20ONLI<span
></span>NE%2009.pdf</div>
<div>If you are interested in attending and would like Pacific Masters
to help with the registration fee, please contact Chris Campbell at
mailto:coachchris@mvm.org .</div>
<div><br></div>
<div><font size="+1"><b>THOUGHTS AND PRAYERS</b></font></div>
<div>Brian Stack of the Manatees is out for couple of weeks after an
operation. He is expect to fully recover and be on the deck
soon.</div>
<div><br></div>
<div>Brian had been participating in the "Go the Distance"
event. It looks like his current total will be his final total for the
year. We look forward to seeing him in the water soon.</div>
<div><br></div>
<div><font size="+1"><b>SWIM PROGRAMS IN NOVATO</b></font></div>
<div>A series of swim stroke clinics is taking place at Meridian
Sports Club Rolling Hills (Novato). Each month the Club is offering a
different stroke clinic. Their first launch was a freestyle stroke
clinic on November 15th. Up next is a backstroke clinic on Saturday,
December 13th. January will be breaststroke, February will be
butterfly, and March will be Starts & Turns (dates TBA on those
three). All the clinics will be repeated throughout the year. The
clinics are taught by masters swimmers Cokie Lepinski and Susie Powell
of the Rolling Hills Mud Sharks. You don't not have to be a club
member to participate in these clinics. </div>
<div><br>
Each clinic is three hours in length, with a format of part land, part
water. About 90 minutes is spent in the water and swimmers learn or
improve their stroke through a series of drills. Swimmers eliminate
bad habits, develop a more efficient and smooth stroke, improve their
breathing, and see and feel their stroke change in just a short time.
Participants are given a packet of resources complete with all drills
written out as well as a laminated card with the drills to take to the
pool and practice after the clinic. If you'd like information on this
clinic contact either Cokie or Susie. Cokie can be reached at
swimnut@mac.com or 415-827-5672. Susie can be reached by email at
swimsp@comcast.net. </div>
<div><br></div>
<div>Another program offered by veteran Mud Shark masters swimmer,
Maggie Tevis, is the "<b>Swim A Mile in Six Weeks</b>". Here
participants practice three times a week (hour long format) for six
weeks building up from just a few laps to the accomplishment of
swimming a mile without stopping at the end of the six week program.
Maggie has currently graduated over 75 people from this program and
the transformation of the swimmers, many of whom are novice level, is
phenomenal. A few have even gone on to join our masters team and many
of them stay in the water after succeeding in this program.
Information on this program can be obtained by emailing Maggie Tevis -
margaret1948_94945@yahoo.com or Winnie Comfort (Aquatics Director at
Rolling Hills) - winnie@rollinghillsclub.com. As with the stroke
clinics, this program is open to non-members. </div>
<div><br></div>
<div><br></div>
<div><font size="+1"><b>RCP MILE RECAP ON TELEVISION</b></font></div>
<div>The RCP Mile recap will be on Comcast SportsNet Bay Area</div>
<div><br></div>
<div>Thu 11/27/08 7:00 PM .5 (MISC) The 9th Annual RCP Tiburon Mile
Open Water Swim (D)<br>
Mon 12/1/08 6:00 PM .5 (MISC) The 9th Annual RCP Tiburon Mile Open
Water Swim (R)<br>
Tue 12/9/08 6:30 PM .5 (MISC) The 9th Annual RCP Tiburon Mile Open
Water Swim (R)</div>
<div>Sun 12/14/08 5:00 PM .5 (MISC) The 9th Annual RCP Tiburon Mile
Open Water Swim (R)</div>
<div><br></div>
<div><font size="+1"><b>GO THE DISTANCE</b></font></div>
<div>Linda Schoenberger wrote "Come Join in the Fun" that is
on the USMS web site.</div>
<div><x-tab>
</x-tab>http://www.usms.org/articles/articledisplay.php?a=170</div>
<div>It is a about the USMS fitness "Go the Distance"
program, the every popular personal fitness event. I would encourage
everyone to read the article, then join in the fun of the "Go The
Distance" event</div>
<div><br></div>
<div><font size="+1"><b>INDIVIDUAL RENEWAL</b></font></div>
<div>You can now renew your membership for 2009. You can register on
line, it is very easy, just go to:</div>
<div><x-tab>
</x-tab>https://www.ClubAssistant.com/club/USMS.cfm?l=38</div>
<div>and start filling out the forms. If you are a member of the clubs
listed below you can register with your club.</div>
<div><br></div>
<div>If your club is not one of the clubs listed above, you will have
to register as "unattached." And then when your club
registers you can change membership.</div>
<div><br></div>
<div>For those who do no want to register on-line, Pacific Masters
still has a paper registration form to send to Nancy.</div>
<div><br></div>
<div> http://www.pacificmasters.org/admin/09memberapp.pdf</div>
<div><br></div>
<div>Thanks to the over 600 swimmers who have already reregistered for
2009.</div>
<div><br>
If your club has not reregistered for 2009 you can fill out the paper
registration form Nancy will hold the registration for until your club
reregisters or until 31 December (if your club has not reregistered by
then, you will be registered as unattached).</div>
<div><b>CLUBS</b></div>
<div>The Clubs that have registered for 2009 are listed Clubs can
register (and reregister) by filling out the 2009 Club Registration
form.</div>
<div>
http://www.pacificmasters.org/admin/09clubdoc.doc</div>
<div>If you have any questions about registration, please contact our
register, Nancy Ridout, (mailto:registrar@pacificmasters.org or
call 415 872 0771)</div>
<div><br></div>
<div><font size="+1"><b>PACIFIC MASTERS NEWSLETTER
(NOVEMBER/DECEMBER)</b></font></div>
<div>The last issue of the Pacific Masters Newsletter for 2008 is
posted on the Pacific Masters web site. It has the list of events for
2009 and the updated list of the DVDs and tapes available from the
Pacific Masters Video Library. (If you are a member of Pacific
Masters, you can check out the DVDs and tapes.</div>
<div>http://www.pacificmasters.org/newsltr/08/08novdec.pdf</div>
<div><br></div>
<div><font size="+1"><b>WHAT IS THE VALUE OF SWIMMING? THE VALUE OF
JOINING USMS</b></font></div>
<div>The USMS website has a new feature "What is the Value of
Swimming."</div>
<div><br></div>
<div>There are two new articles in the Feature Section. "Fitness
program that Motivate" and "What's With the
Groth"</div>
<div><x-tab>
</x-tab>http://www.usms.org/</div>
<div><br></div>
<div><br></div>
<div><font size="+1"><b>DAM TRIP TO THE PHILIPPINES</b></font></div>
<div> Rick Powers, former head coach of DAM and now a consultant
to the Philippine National Swimming Federation is organizing one more
trip for DAM swimmers, to the Philippines, next summer, June 15 to
July 2. Total cost of the trip will be approximately $2,200, including
airfare, hotels, buses. There are still eight spots available. This
will be the seventh overseas trip organized by Coach Rick. Several Bay
area swimmers have participated in the past. Itinerary follows and
includes a masters meet, open water swim and 4 days of
snorkeling/scuba diving. All interested swimmers (can bring
spouse/friend, kids)should notify Rick Powers, rpswimmer@hotmail.com
and Nicole David, nicoledavid1968@yahoo.com ASAP.</div>
<div><br></div>
<div><font size="+1"><b>USMS SHORT COURSE NATIONALS -CLOVIS
CALIFORNIA</b></font></div>
<div>Hotel Reservations are open for the USMS Short Course Nationals
that will be held in Clovis California in May. You are
encouraged the use of the direct link for reservations at all
preferred hotels:</div>
<div> </div>
<div>http://www.fresnocvb-housing.org/events.php?id=39</div>
<div><br></div>
<div><br></div>
<div><br></div>
<div><font size="+1"><b>USMS STORE at AMAZON. COM</b></font></div>
<div>Many Swimmers will be ordering items on line this year. If you
will be ordering from Amazon. com, US Masters Swimming has a
"store" at the Amazon site. You can go to</div>
<div><x-tab>
</x-tab>http://tinyurl.com/5rtqws</div>
<div>to go the USMS store. US Masters Swimming will get credit for the
sale. It is a way to help Masters swimming and not cost you
anything.</div>
<div><b><br></b></div>
<div><b>TO REPLY OR COMMENT Or Remove</b></div>
<div>To reply or comment about anything in this email, please write
to<br>
mailto:update06 at pacificmasters.org<br>
DO NOT use the above address to remove your address<br>
<br>
If you hit the reply key on your computer, your email may or may
not</div>
<div>be seen in a timely manner. Use only the update06 address
please.</div>
<div><br></div>
<div>If you are wishing to get off the list, mail to<br>
mailto:pacmasterupdate at six.pairlist.net, then put<br>
Remove</div>
<div>in the subject line.</div>
<div><br></div>
<div>michael</div>
<div><br></div>
<div><font size="+1"><b>OFF THE WALL</b></font> -<b> More work on the
shoulder</b></div>
<div>Last week, I was kicking again and also doing the one arm
freestyle and when I wanted to burn calories, I did the one are
butterfly. When doing the freestyle, I had to concentrate on kicking
when moving my left arm. The right arm was kinda out in front, but I
could not stretch it out, so there was very little stream
lining.</div>
<div><br></div>
<div>After seeing the physical therapist, on Wednesday, she said I
could do the freestyle, but dont pull with the right arm, just move in
the general direction of how it should be moving. Doing the
breaststroke was ok, but again not too much right arm pressure. I
should not try the backstroke because of all the torquing the arms
does when recovering over the water and then entering the water. I was
told not to even attempt the butterfly. :-) </div>
<div><br></div>
<div>I started out doing the freestyle. I would do two hundred free
and then either kick or do another stroke. It was difficult, to
remember not to push to hard and then remember to do a six beat kick
at the same time. I can only concentrate on one thing at a time.</div>
<div><br></div>
<div>The freestyle was rather humorous if you were watching me. I was
veering to the right. A left arm pulling through the water and a
right arm that was just moving through the waster sent me into the
wall going out and into the lane line coming back.</div>
<div><br></div>
<div>Over the past ten years, I have gotten into the habit of doing
open turns. During the last year, the coach has tried to convince me
to do flip turns. With the open turn, I grab the wall with my right
hand,with a right shoulder still bothering me, I could feel the weight
of my body still going forward when my arm grabs the wall to
turn.</div>
<div><br></div>
<div>When doing the freestyle, I saw the wall from just beyond the
flags and thought I would try a flip turn. It was a MISTAKE and made
the most pitiful flip turn I have ever made (and I have made many
pitiful ones) . I as not going very fast. I have always started the
turn by using my hands at my side to press down to start the
turn - the left hand could press water normally to start the flip -
the right could barely push down. (instead of evenly turning over
evenly, I turned over and twisted to the right) I was not going
very fast and just barely hit the wall with my outstretch legs. Once I
pushed off, I did a great one arm streamline - the left was out there
nice and smooth. I could not get my right arm next to my head.I wound
up pushing the water with my right arm. I did not make it half way to
the flags before I had to start my stroke.</div>
<div><br></div>
<div>I have never realized how much I twist and turn when getting into
my car. I use my arms to push and pull with getting out of the car.
Over the weekend, I was pushed out of the car with my right foot
not in a straight line with the rest of my body. I did something to
the knee. I could walk fine, but when I climbed stairs, the area under
the knee cap hurt,(For the rest of the week I paid attention to how I
entered and exited my car this pain went away in a few days).</div>
<div><br></div>
<div> I only mention it as when I was trying to push off the wall
with more pressure on my right leg than my left, the right knee hurt -
I barely pushed off the wall. I did notice that if I was careful
in pushing evenly off the wall, it did not hurt. I have not been doing
quick turns - only slow deliberate turns to protect the right shoulder
and right leg.</div>
<div><br></div>
<div>Monday of this week, I was feeling good. I swam sets of two
hundred free following by a hundred of kicking or breaststroke (I even
tried back stroke). I swam five sets - 1500 yards - and it felt pretty
good. Also during the day, I did the other exercises I was supposed to
do, including moving a light weight from my hips to reach out.</div>
<div><br></div>
<div>The next day I got in the water thinking that I would do 1800
years - that is six 300's. It would be the first time I have swam a
mile in two months. At 700 yards, my shoulder was starting to ache and
at 800 yards, I said to myself that 1000 yards would be a good day and
it was.</div>
<div><br></div>
<div>The freestyle is tough to swim as I can fully press with my left
arm. Pressing hard with the right arm causes an ache in the shoulder.
I have tried to concentrate on the right arm when pulling, but when I
do that I go back into a slow ineffective two beat kick.</div>
<div><br></div>
<div>The breaststoke is getting there. I cannot pull very hard with
the right arm. With the backstroke, I cannot raise my right arm all
the way and when putting the right hand in the water, there is no way
that I can pull the water very effectively. I have been trying
to make the motions in these two strokes, if just to stretch out the
arm.</div>
<div><br></div>
<div>The progress has been slow, but there is progress. I am jumping
into the water and not feeling the shoulder being pulled. I have been
able to start doing the freestyle and I can raise my arms higher than
I could weeks ago.</div>
<div><br></div>
<div><br></div>
<div>Have a good week and a happy thanksgiving</div>
<div><br></div>
<div>michael</div>
<div><br></div>
<div><br></div>
<div><br></div>
<x-sigsep><pre>--
</pre></x-sigsep>
<div>michael w. moore<br>
michael@mwmoore.org</div>
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