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--></style><title>The Update 17 December 2008</title></head><body>
<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>--------</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>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><br></div>
<div><br></div>
<div><font size="+1"><b>CLOVIS VIDEO</b></font></div>
<div>The USMS Executive Director's Office prepared a video about
the 2008 United States Short Course Yards Championships</div>
<div><br></div>
<div><x-tab>
</x-tab>http://www.pacificmasters.org/general/clovisvideo.html</div>
<div><br></div>
<div><font size="+1"><b>2009 MEMBERSHIP</b></font></div>
<div>As of yesterday there were 2195 people who have registered to be
members of Pacific Masters Swimming.</div>
<div><b>NUMBER OF PEOPLE REGISTERED BY CLUB</b></div>
<div>TCAM Count<x-tab> </x-tab>260<br>
DAM Count<x-tab> </x-tab>204<br>
UNAT Count<x-tab> </x-tab>143<br>
WCM Count<x-tab> </x-tab>140<br>
MAM Count<x-tab> </x-tab>124<br>
CRUZ Count<x-tab> </x-tab>94<br>
BAC Count<x-tab>
</x-tab><x-tab>
</x-tab>80<br>
MAAC Count<x-tab> </x-tab>77<br>
RINC Count<x-tab> </x-tab>77<br>
USF Count<x-tab>
</x-tab><x-tab>
</x-tab>72</div>
<div>TEME Count<x-tab> </x-tab>69</div>
<div><br></div>
<div>Thank you to the Clubs that have registered</div>
<div>Alameda Aquatic Masters<br>
Almaden Swim & Racquet Club<br>
Aquasol Masters<br>
Burlingame Aquatic Club<br>
Berkeley (CA) Aquatic Masters<br>
Bay Masters<br>
Golden Bear Swimming<br>
Brentwood Masters Swim Club<br>
Bear River Swimming<br>
Club Assistant Swim Team<br>
Clovis Swim Club Masters<br>
Cal Maritime Academy Masters<br>
Santa Cruz Masters Aquatics<br>
Oakland Barracuda Masters<br>
Central Valley Aquatics<br>
Central Valley All Stars<br>
Carson Valley Masters<br>
Davis Athletic Club<br>
Davis Aquatic Masters<br>
Dolphin Club<br>
El Cerrito Aquatic Masters</div>
<div>El Camino YMCA Masters</div>
<div>El Dorado Hills Sports Club<br>
Ellis Electric Eels<br>
Fremont Glenmoor Masters<br>
Fog City Masters<br>
H2Oldies<br>
Club Hot Tub<br>
Hanford YMCA Masters<br>
JCCSF Masters Swimming<br>
Los Altos Mountain View Masters<br>
Livermore Area Rec & Park Dist<br>
Los Gatos Swim And Racquet Club<br>
Loch Ness Masters<br>
Lodi Masters<br>
Ladera Oaks Masters<br>
Livermore Valley Tennis Club<br>
Modesto Area Aquatic Club<br>
Manatee Aquatic Masters Inc<br>
Menlo Masters Aka Team Sheeper<br>
Masters Penguin Swim Club<br>
Miracle Swimming Institute<br>
Millennium Makos<br>
Mount Tam Racquet Club<br>
Mountain View Masters<br>
Oakwood Athletic Club Masters<br>
Orinda Aquatic Masters<br>
Peninsula Covenant Aquatic Masters<br>
Presentation Masters<br>
Petaluma Valley Masters<br>
Rocklin Aquatics Masters<br>
Redwood Coast Masters<br>
Rolling Hills Mud Sharks<br>
Rinconada Masters<br>
Sacramento Masters<br>
Santa Clara Swim Club Masters<br>
Santa Clara University Swimming<br>
South End Rowing Club<br>
San Francisco Rec & Parks Masters<br>
St Helena Masters Swimming<br>
San Mateo Master Marlins<br>
Sierra Marlins Swim Team Masters<br>
Sierra Nevada Masters<br>
South Palo Alto Masters<br>
San Rafael Aquatics Teams<br>
Santa Rosa Masters<br>
Salinas Valley Aquatics Masters<br>
Tamalpais Aquatic Masters<br>
Tuolumne County Aquatic Masters<br>
Temescal Aquatic Masters<br>
The Olympic Club<br>
San Francisco Tsunami Masters<br>
Tri Valley Masters<br>
University of San Francisco Masters<br>
Vacaville Swim Club<br>
Valley Splash Aquatic Masters<br>
Valley Springs Masters Swimming<br>
Walnut Creek Masters<br>
West Coast Aquatic Masters<br>
Wine Country Masters<br>
Winters Aquatic Club<br>
Woodland Swim Team Masters<br>
Peninsula YMCA Barracudas</div>
<div>Yuba City Masters Swimming</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>If your club has not rer-egistered 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
re-registered by then, you will be registered as unattached).</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</div>
<div>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><b>OFF THE WALL More shoulder stuff</b></div>
<div>The Monday after Thanksgiving, I got back in the pool. I was
swimming groups of 300, two hundred free and 100 kick. I did six of
them and for the first time since October, I swam one mile and it felt
pretty good. I was sore after the swim and a couple of hours later, I
did not feel any ache or pain in the shoulder.</div>
<div><br></div>
<div>I had not been looking at the clock, one reason is it is
difficult to look at the digital read out from the wall lane. I also
did not want to look at it, as the clock does not lie and I was not
swimming 50's very fast, but after being in the water for 30 minutes,
I raise my head and then took off. I swam the 50 in about 50 seconds,
not enough to get the heart rate up, but 10 seconds faster than the
one minute 50 I swam the last time I looked.</div>
<div><br></div>
<div>On Wednesday, there was a woman swimmer in the lane next to me. I
had pretty much warmed up. I would swim, but the heart rate was not
getting up. I was hanging on the wall and she took off from the wall,
I took off and swam next to her. At the first turn I was actually
ahead of her. I stayed ahead for the next 75. The shoulder felt good
at the end of the hundred and for the first time in two month, the
heart rate was up - it felt great!</div>
<div><br></div>
<div>That afternoon, I was at the physical therapist and I told her
about the "fast" 100 that I swam. She smiled and said that
for the next couple of weeks, maybe I should only try to swim one
length fast. After some serious negotiation, we settled on a
"fast" 100. She also gave me a few arm exercises to do with
a five pound weight. I could work out hard but I should also take some
time to rest, between the hard workouts.</div>
<div><br></div>
<div>The next day, I saw 2000 yards - another first.</div>
<div><br></div>
<div>Last Thursday was the last day the pool was open at school, and
Friday for the first time in over two months, I went back to the Koret
Center at USF to swim. It was great to see my lane mates and to say hi
to them.</div>
<div><br></div>
<div>On Monday, I got in the water and started to warm up. I swam 300
yards at my normal warm up pace, the arm felt good. Then I thought,
maybe I should not be swimming this fast, but it was good to swim at
an almost normal speed. I started the set that the coach gave me
and at about 1400 yards, the shoulder started to ache. The problem
with a mild ache is, is the ache from over use of the broken part that
is becoming better, or is it because I have not used that body part in
the recent past.</div>
<div><br></div>
<div>The sets on Tuesday were divided into 450 yard cycles, I swam
five cycles - 2350 yards. There were a couple of times when I looked
over to the next lane and kept up with the swimmer, but never
more than a 100 yard spurt. (when they were swimming breaststroke and
I was swimming crawl, I did not have a problem keeping up with
them).</div>
<div><br></div>
<div>This morning, I got up at 5 am for the 6 am work out. I took a
shower and while in the shower, the shoulders felt tight- not really
an ache but just tight. Feeling tired and listening to the news where
the announcer said it was 36 degrees, I decided that today would be a
rest day and crawled back into my warm bed.</div>
<div><br></div>
<div>michael</div>
<div><br></div>
<div><br></div>
<x-sigsep><pre>--
</pre></x-sigsep>
<div>michael w. moore</div>
<div>michael@pacificmasters.org</div>
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