1

Winter 2005

The Purple shall Rule
The Previous season saw Linrand MSC become Wahoo MSC: Our contagious spirit that was envied by many clubs.
We were referred to as “the Purple shirts”
After Nationals 2005, we were known as the “Wahooligans”.
Our thanks go out to the Committee of 2004/2005 that made it a year to remember. Debbie (El Presidente 2004/2005) and Jacqui (Slave 2004/2005) decided to retire from the committee but will stay very active club members. Thank you for your hard work!
Welcome to all the new Wahoo Members (see later in the newsletter) Some of you have been with us for some time now and it is good to officially welcome you as part of the Wahooligan Family. / Please feel welcome to join us for the Club Swim at the Wahoo Aquatics Centre. (see later in newsletter)
All the best with your goals for the new season. However you will approach the new season, please remember – have fun!
Going into the new season, the “Purple shall still Rule”!
Bobbie
Slavissimo
If you have any suggestions or contributions, please mail me!
See my contact details later In the Newsletter.
Member News
I am glad to say that 52 people have registered so far for the 2005/2006 season.
Our membership can potentially top 70! Please register soon, if you have not done so yet.
New Members
(you feel like old friends already…)
  1. Elaine Alder
  2. Nadia Bacchini
  3. Carole Bridges
  4. Jenny Dolkens
  5. Anria Ebersohn
  6. Damon Forbes
  7. Nadine Freeman
  8. Susan Hartley
  9. Peter Hutchings
  10. Jenny Ireland
  11. Sherri-LeighJordan
  12. Carol Kyriacou
  13. Lisa Matthewson
  14. Andrew McEwan
  15. Bart Nel
  16. Brian Nelson
  17. Lynne Townsend
  18. Rick Tudhope
  19. Nick Turner
  20. Rod van de Werken
  21. Keith Vieira
/ Birthdays
Happy Birthday to the following people:
May
1 May / Hendrik van der Hoven
6 May / Andrew McEwan
13 May / Sherri – Leigh Jordan
16 May / Carole Bridges
16 May / Jason Thom
17 May / Walter May
19 May / Doug Herbert
22 May / Gert Geldenhuys
29 May / Johan de Bruyn
31 May / Elaine Alder
31 May / Eurika Scholtz
June
3 June / Amanda Lee Smit
6 June / Jenny Dolkens
16 June / Wanda Steyn
17 June / Rogan Etheridge
July
2 July / Keith Vieira
12 July / Denis Blewit
15 July / Steve Haupt
21 July / Gudrun von Wimmersperg
25 July / Leon du Plessis
25 July / Mark Oosthuizen
26 July / Andrew Johnson
News Flash! Sam Barton is pregnant – the baby is due in time for Nationals 2006!
Results: Frostbite Series
The Frostbite series was a huge success. We had an opportunity to brag with our home base pool!
Thank you to all the members that participated, jumped in to help, and did timekeeping when still dripping wet.
In these 3 galas, quite a number of SA and Gauteng records were broken (and I thought we are in off season?)
The Combined Scores are as follows:
Frostbite 1 / Points
1 / Wahoo MSC / 607
2 / Phoenix MSC / 473
3 / Coelacanth MSC / 211
Frostbite 2
1 / Wahoo MSC / 544
2 / Coelacanth MSC / 286
3 / Phoenix MSC / 213
Frostbite 3
1 / Coelacanth MSC / 387
2 / Wahoo MSC / 379
3 / Phoenix MSC / 285
A trophy was up for grabs and will be determined on scores and participation. I will let you know as soon as this has been compiled. / The Shortcourse season starts in all earnest in August: please see the “Forthcoming Events” later in this newsletter. I trust that we will continue the tradition of a winning club, and if nothing else, a club that participate with zeal!

To see the full results of all the gala’s please go to and then go to Results
Forthcoming Events
Please find the program attached for the 2005/2006 season.
Nationals
Shortcourse Champswill held on 23 October 2005, get ready! As soon as the program has been finalized I will mail it to you
Longcourse Champswill be held 2 to 4 March 2006 in Malmesbury. I want to encourage you to already pay your deposit (see later in the Newsletter). This will ensure your place for the guesthouse in Malmesbury
Winter Carnival
Wahoo is hosting the first official gala of the new season. The Winter Carnival is on 6 August 2005 at the Wahoo Pool. We are going to ask everyone to please assist is some manner – either in timekeeping or data capturing, when you are nor swimming.
SAMS Winter Challenge
The SAMS Winter Challenge is an inter-club challenge. You have to see how far you can swim in 1 hour. In this 1 hour, you are allowed to have rest periods. We have allocated 2 Sundays, during club swim, where you can see how far you can go! Those interested must note 14 & 21 August 2005 in their diary. This will take place from 09:00. / Bring a Buddy
During September we are hosting “Bring a Buddy”.
(The Date is tentatively set for 11 September 2005 at 09:00 – I will confirm)
You are invited to bring a buddy to see how great Masters Swimming is! There will be short training session, followed by a timetrail – you against the clock!
The goal is to encourage your buddy (that are not yet part of Masters Swimming) to join the club.
The whole event will highlight that swimming is not only good exercise, but a lot of fun!
Make a date with your buddy already!
Sun City 1500
If there is one open water event you have to attend, this is it! Wahoo has always had a strong presence at this event. This will be held on 15 October 2005. If you need any more info, please contact Ross (please refer to Committee details later in the newsletter)
Schedule of Events
There might still be changes. I will notify you of any…
July 2005
30 Jul / Swem, Sop en Sjerrie Gala, Bloem / SC Gala
August 2005
6 Aug / Winter Carnival, hosted by Wahoo / SC Gala
14 & 21 Aug / SAMS Winter Challenge / Endurance
27 Aug / NorthernsSC, Linden Pool / SC Gala
September 2005
10 Sept / Spring Gala (Delville) / LC Gala
11 Sept / Bring a Buddy (Wahoo Social) / Timetrail
October 2005
1 Oct / 1500 Hillcrest / LC Endurance
5 Oct / 5FM Roodeplaat Dam / Open Water
9 Oct / 5FM Midmar Dam / Open Water
15 Oct / 1500 Sun City / Open Water
23 Oct / SAMS SC Champs / SC Gala
24 Oct / 5 FM Germiston Swim / Open Water
/ November & December 2005
6 Nov / 5fm Hobie BeachPE swim / Open Water
12 Nov / Interregional TMS /Hillcrest / LC Gala
13 Nov / 5fm Gordon’s Bay swim / Open Water
27 Nov / 5fm Potch Dam swim / Open Water
4 Dec / 5fm Abrahamsrust swim / Open Water
2006 (thus far..)
21 Jan / 6 Hour Relay Gala (KemptonPark) / Endurance
11 -12 Feb / Midmar / Open Water
14 & 18 Feb / TMS Champs /Hillcrest / LC Gala
2 – 4 March / SA Nationals, Malmesbury / LC Gala

To keep updated on Open Water Swims, please go to

Swimming is cheaper than golf
No Green fees and caddie fees! A speedo is cheaper than a set of golfclubs…
Registering for the 2005/2006 season
You have missed the Cheap, Cheap, early bird registration. Darn.
Don’t despair, registration is only R250.Please remember that together with your fees, we also need the Wahoo Registration Form, SSA Registration Form and a Copy of your ID.
Please get it to us soonest!
Club Swims and Wahoo Aquatics Centre
Club Swims on Sunday at 09:00 are charged at R20(per session) if you are not a member of the Aquatics Centre.
However, as a member of Wahoo MSC, you qualify for spectacular discounts to Wahoo Aquatics Centre.
/ Wahoo Aquatics Special Fees for Wahoo Masters Members
As a member of Wahoo Masters Swimming Club, you qualify for discounts if you want to join Wahoo Aquatics.
The options are as follows:
Full Membership:
Member is trained by one of the coaches up to 6 times a week. This includes facility access, training programs, heart rate monitor facilities and free access to Club Swims!
Price: R450 per month(normally R500)
Half Membership:
Member may attend training sessions twice a week at the pool and utilize Internet Training programs that allow you to train on your own (at another pool). It also includes Facility access, heart rate monitor facilities, training programs and free access to Club swims!
Price R275 per month(this option is not available to anyone else!)
Club Costume
Club Speedos, caps and towels (embroided with your name), T-shirts and Sweaters can be ordered from the Money Chick.
Nationals 2006
Helen has already secured a Guesthouse in Malmesbury. To secure your place, please give a cheque or proof of deposit amounting to R300 to the Money Chick
Helen is also negotiating discounted plane tickets - we will keep you informed!
Dryland Swim Training -Mat Luebbers / Spend 10 to 20 minutes building your heart rate to increase blood flow, body temperature, and general range of motion;
Place your general stretching routine after completing the weight routine, but you could do a short stretch for the muscle groups just used while you recover between exercises. Some warm-up ideas are stationary cycling, jogging, rowing, or jumping rope.
Keeping a log book is vital. Record the date, time, phase, lifts (including sets and repetitions), amount of weight for each lift, and other comments for the day, like general feeling about the workout. You will use this information throughout the program to track your progress.
An additional area to be aware of is muscle balance (thanks for the reminder, Mikey 810). Swimmers can do some simple shoulder exercises to maintain strength balance in the rotator cuff/shoulder girdle area every day with stretch cords or barbells if desired; this can help prevent shoulder injury.
The exercises used in this program are:
Squats
Leg Press
Leg Extension
Leg Curl
Lat Pull-down
Seated Rowing
Bent-over Rowing
Lateral Raise
Shoulder Press
Bench Press
Dumbbell Curl
Push-up
Abdominal Work
Assorted Stretches
To get the training program, go to:
http:/swimming.about.com
If you are unable to download the mentioned article, please let me know, and I will mail it to you. - Bobbie
Other interesting articles on the same issue:


Sport specific work is the best way to get better at that sport; if you want to be a better swimmer, and then swim! But how can you make additional gains when you have maximized your swim time? One way is to add dryland work - flexibility exercises, plyometric work, swimming while wearing weights, and resistance training are some of the options. One example of resistance training is weight work aimed at adding strength and speed to your stroke.
What muscles are used in swimming? Almost all of them, from the top of your head through your toes. To maximize your time, this program will emphasis the major groups that should give your swimming some extra strength. This type of dryland work can help endurance, but other types of work, such as swim trainers (like the Vasa Trainer) or stretch cords are better at this based on lower resistance and higher repetitions..
This is a basic plan designed to increase muscle strength. It can be more refined based on a particular need or a season plan. It may need to be modified based on what equipment you have available. You will use the routine two to three times each week, progressing through each phase. The first few sessions in each phase establish starting points for the rest of the sessions. The final phase is for the last four to five weeks before your biggest competition; you should stop lifting weights 10 days before the first day of the competition. To make gains, you are breaking down your muscles, then letting them rebuild. To give them the time to rebuild, do not lift two days in a row. To help prevent injury, do not "lift to failure"; always end feeling like you could do a few more.
Warm up before you begin any of the routines.
This workout program uses three different phases. The first phase isto either get you started or to build strength. The second phase is to take your strength gains and build on them. The third phase is for the last three to four weeks before your biggest competition, and you should stop the routine 7 - 14 days before the first day of the competition. You are going to maintain most of your strength gains, build more muscular power, and begin to reduce the stress to your muscles so they are fully recovered by your big event.
Remember to start light and gradually increase the weights; slow progress is the key to good strength gains without injury! Keep that log book, hit the weights, and feel yourself get stronger in the pool.
Smart Goggles – CNN /
She says it is light and does not feel too different from wearing an ordinary pair of goggles. There is also a small button on the side of the goggles, which activates and deactivates the device when pressed.
When a swimmer enters the pool, they press the button once, which signals to the compass the direction the swimmer will be traveling. When the swimmer turns, the compass detects that the co-ordinates have changed and registers the time.
The information, including the total time spent swimming, the number of laps completed and the speed traveled are shown in a tiny heads-up display inside the goggle lens, using a system that reflects information off tiny mirrors.
Williams says she believes there is a demand for her product, but she says the challenge has been finding a cost-effective way to display the information.
Her work was among several students' show cased recently at BrunelUniversity's annual design expo, called Good Thinking.
When swimmers want to improve their speed in the pool, checking a wristwatch can take up precious time.
A Welsh design graduate has come up with a solution -- by creating a device that displays race time and laps completed inside a pair of goggles.
Katie Williams created a prototype of the goggles as part of her design degree at BrunelUniversity in West London.
As a high school student, Williams worked as a part-time lifeguard at her local pool and says she used her experience there for inspiration.
She told CNN that she would often see swimmers adapt their swimming style in order to take a glance at their wrists so they could check their time. The alternative, looking at the large "pace clocks" on swimming pool walls that have only a second hand, also requires effort and time, Williams says.
"When you're swimming, remembering how many lengths you've swum can be hard. I know that when I used to swim, I would trick myself into thinking I'd done 25 laps when maybe I'd only done 20," she says.
Her system ensures swimmers do not lose count.
“I saw a gap in the market so tried to come up with something to fill it."
Williams' system incorporates an electronic device, which houses a compass, at the back of the headstrap on the goggles

Wahoo MSC Committee 2005/2006

Position / Name / E-mail / Cell Number / Home Number
President: / Mike Davies / / 082 442 6989 / (011)469-1034
Secretary
Slavissimo / Bob Crowther / / 082 464 0400 / (011)782-8173
Treasurer:
Money Chick / Jean Dick / / 083 297 6236 / (011)792-3102
Executive Members / Ross Lawson / / 082 935 3751 / (011)672-8736
Helen Lawless
(Gala Secretary) / / 083 326 4545 / (011)888-1411

Please feel free

to contact us!