The Cape Town Masters Scfitness, Fun & Friendship Occasionalnewsletter

The Cape Town Masters SCFitness, Fun & Friendship OccasionalNewsletter

P O Box 752, Rondebosch 7701

Email:

Ph: (021) 794 5406 / 083 461 3422

DECEMBER/JANUARY 2003

FROM THE CHAIR…

I have come up with the perfect solution to my woes: switch around the gala and party dates so that we can have a monthly party, and an occasional swim!! I’m enjoying the socialising so much that I have to keep reminding myself of the reason for joining a swimming club.

One fortunate aspect of this chairman thingie is that I get to meet ALL the members at some time or another, whereas previously my shyness (yes!!) kept me from approaching strangers (or strange swimmers). I still have a few names to cross off the list, but each one that I meet confirms my opinion that you all are the nicest bunch of people that a girl could wish to be around. Its no wonder that CTMSC fares so well at the SPIRIT AWARD at Nationals – we have it in buckets!

Thank you for making my job so enjoyable.

I’m hoping that, although you will practise SOME swim training over the holidays,

you’ll have a chance to have a good rest and take some of Cecilia’s good advice (see “Celia’s Spot”). Try something different – turn the other way out of the driveway for a change; brush your teeth with the other hand; or even, swim in a different lane for a day! You’ll be amazed at how these little actions shift your attitude – to everything. Come back to swimming with a new approach.

Go on. Try it.

On behalf of my committee and myself, I would like to wish you all the best for

Whatever you do, be nice to yourself and those dear to you.

Have a wonderful time celebrating whatever it is you believe in.

See you in 2003.

Love and best wishes.

Chris

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MEMBERS’ NEWS

THE END OF THE YEAR BRINGS WITH IT AN OPPORTUNITY TO HAND OUT SOME ANNUAL AWARDS:

 MOST VALUABLE MEMBER AWARDto ANDREW CHIN who, this year, has introduced the most members to our club, namely ARNOLD SHAPIRO, MOTTI LEWIS and JENNY REZNEK. Not only an organiser of note, and committee member, but clearly a good social catch as well!

HOTTEST 50 YEAR-OLDgoes to TIM SHEAD who recently cruised through this birthday milestone with the joy and vigour (and body) of somebody half his age.

 STALWART OF THE YEARbeing 92 year-old COLIN CABLE, who has, as always, booked for Nationals 2003, but is not at all well at the moment. Our thoughts are with Colin and Doreen and we hope for a speedy recovery to this courageous man who continues to be an inspiration to so many swimmers.

PLODDER OF THE YEARfor the (non-CTM) entrant in the 200 Fly at the November Oakhurst Gala, who managed 150m of that stroke and Crawled home the final 50m. Perseverance indeed.

BEST BODY IN A G-STRING to GARRY BRISTOWwho displayed admirable gees and a fine derriere as a rather risqué Santa Claus to the crowd at the end-of-the-year bash. I knew there was a good reason to join this club.

ENDURANCE ATHLETE OF THE YEAR to PATRICK VERRYNafter the birth of his son, Daniel. Not even the addition of a third ankle snapper to the family will stop this member from attending every function, social and otherwise, on the CTM calendar. You go, boy.

MOST SOCIAL MEMBER to ALLEN MORRISONwho has finally come out of the closet to admit that he is indeed only a member of this club for the purpose of attending parties. We had no idea, Allen.

CLUBHOUSE OWNERS OF THE YEARmust go to DOUGIE AND BETH HOWIESON who selflessly open their wonderful house to a bunch of generally unruly experienced party animals whenever the need arises. Thanks, guys, from the bottom of our hangovers.

CTMSC COMMITTEE CONTACT DETAILS

CHAIRMAN (& newsletter): Chris Donnelly Fax: 794 3896

VICE CHAIRMAN: Gail McCarney Tel: 705 5242

TREASURER: John Bryce Tel: 788 1593

MINUTE SECRETARY: Vicky Harvey

MEMBERSHIP SECRETARY: Gré Jones Tel: 782 8420

NATIONALS CO-ORD: Andrew Chin Tel: 794 7102

CLUB KIT CO-ORD: Marcelle Strauss Tel: 976 5069

ADDITIONAL: Luzanne Boyes Tel: 671 0650

and Karleen Scott

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Who WAS this?

CELIA’S SPACE

As well as all the sustenance that we will be providing to our stomachs over the holidays, The Boss gives us some food, and inspiration, for thought…

We are getting to that time of the year when we start thinking about new years resolutions. So why not think about new challenges for your swimming. New goals and challenges are good for all of us; otherwise we get a bit stale. If you do open water swimming and not pool swimming, why not give a gala a try. If you have never done an open water swim - get out there and enjoy the freedom open water gives you.

So here's how to go about it. Think about what it is you would like to achieve this next year in your swimming. It could be to do a certain distance or stroke never been done by you before, maybe a time you would like to achieve. Jot this down and if you have a coach discuss this withhim/her, then they will be able to help you achieve your goal. If you do not have a coach tell someone. When we verbally tell someone, it makes it more real, and helps you to make a commitment to the goal.

After all the eatingpost Christmas, when we are sluggish and not doing much - get out the pen and paper and put down all your new years resolutions (swimming and others). Remember to keep swimming a little over the festive season,it makes it easier to get back into it in the New Year - but also go out and enjoy a bit of a rest, we all need that too. Season greetings to all of you and your families and I look forward to hearing some of the goals and resolutions of those swimmers that swim with me!!! - C

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Galas and Open water swims

The open water swims have been well attended by a dedicated bunch of our more “enduring” members.

 The WINELANDS MILE issued some good results, namely CECILIA STANFORD and PATRICK VERYYN who cleaned up 1st Female and 2nd Male in the Age Group 31 – 45; GAIL McCARNEY and JOHN GREEN, both 3rd Female and Male, Ages 31 – 45, with JEAN DEGENAAR coming in 4th in that category; PETER BALES who won the Male 60+ category; and NOON NURSE, TRICIA RIX, ANDREW CHIN, ARNOLD SHAPIRO, MOTTI LEWIS who cut admirable waves into the dam. Well done to all!

 Although conditions before the SIMONSTOWN MILE looked far from favourable, the swim into the harbour and Jubilee Square was very flat and enjoyable. Results have not yet been sent out, but congrats to HESTER BRUSSER (do I need to put her surname any more? – there is but one HESSIE) who romped home the winner of the Ladies Veterans – dreadful title, that.

 The cold water of the MYKONOS MILE did nothing to deter the likes of HESTER, ANDREW CHIN and JENNY REZNEK who were all placed in this event. Shot, guys.

 News has reached the editor’s ears that the Wilderness Island Lake swim (2km, I think it is) was swum this year at the beginning of December, after being an on-again, off-again event due to sponsorship problems. Well, GAIL McCARNEY, our Deputy Chair and long-suffering wife of comedian GARRY, won and received R500 for her efforts. Excellent result, Gail!! ATTIE LOUW, of Winelands SC came in third on the day. Hopefully next year we will be kept informed if this swim is on, as it is a fun event for which to travel up to George.

 SHORT COURSE CHAMPS – Results have already been posted. Congratulations to the following winners of The Golden Bullet Awards:

Under 35 – Male (none)

Under 35 – Female – PERRY ANN CADIZ

Over 35 – Male – TIM SHEAD

Over 35 – Female – SANDERINA KRUGER

NOW TELL ME WHICH PROVINCE RULES!!!

Forthcoming Events

 JANUARY MALMESBURY GALA  Please take note of this gala on SATURDAY 25th JANUARY at Malmesbury Municipal Pool (50m) at 2.30pm for 3.00pm start.

Entry forms are attached with the newsletter if you have mislaid yours. Submit yours now before you go into laid-back mode. There will be braai facilities at the pool, so bring along the family and make a day of it.

 A reminder of W P CHAMPS datesfor next year:

1. SUNDAY 16 FEBRUARY – 10.00am – Paarl South Pool, Paarl

2. TUESDAY 25 FEBRUARY – 6.30pm – Newlands Pool.

3. THURSDAY 27 FEBRUARY – 6.30pm – Newlands Pool.

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MESSAGE FROM YOUR W.P PRESIDENT

WELL, WE ARE HALF WAY THROUGH THE 2002/2003 SEASON AND IF THE SHORT COURSE GALAS ARE ANYTHING TO GO BY MASTERS SWIMMING IN THEWP IS DOINGWELL. MEMBERSHIPS ARE GROWING AND MANY RECORDS ARE BEING BROKEN.

IT IS THAT TIME OF THE YEAR THAT WE CALL THE "SILLY SEASON"; I HOPE YOU ALL HAVE A WONDERFUL HOLIDAY WHAT EVER YOU WILL BE DOING,BUT REMEMBER DO NOT BE 'SILLY' ENOUGHNOT TOTRAIN. IT IS ALWAYS MUCH HARDER TO GET FIT AGAIN AFTER TOOOO LONG A BREAK - TRY TO KEEP AT IT EVEN IF IT IS LESS THAN NORMAL. LESS IS BETTER THAN NOTHING.

ON BEHALF OF THEWP MASTERS SWIMMING COMMITTEE, I WOULD LIKE TO WISH EACH AND EVERYONE OF YOU A VERY HAPPY FESTIVE SEASON AND LOOK FORWARD TO SEEING ALL IN THE NEW YEAR.

GO WELL AND TAKE CARE.

JUDY BREWIS



NATIONALS

The following info was received from Colleen Bailey, President of KZN club:

NATIONALS UPDATE

Hopefully by now everyone is fit and planning for Nationals. A few
gremlins appeared in the Nationals forms that are printed in the SAMS
Newsletter. Our dates are those that were originally sent out i.e.
swimming starts on Thursday 27 March and finishes on Saturday 29 March, with
the Surf Swim on Sunday 30 March. Hopefully the updated forms will
alleviate any confusion.
We have changed the closing date for entries to Friday 14 February. This
is a final date and NO late entries will be accepted. So get your entries
to your Presidents well in time. Please remember the closing date for Kit
Orders is FRIDAY10JANUARY. Remember this is each individual's
responsibility. Get your orders in before you go on holiday and while your
Christmas bonus is still available.
The Technical Meeting will be held on WEDNESDAY 26 March at 6p.m. at the
pool. The SAMSA.G.M. will be on the FRIDAY during the Lunch break in the
Committee Room at the pool.

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Anyone who is able to officiate at Nationals, please let your presidents
know,as we will be sending out a letter later this weekasking for
officials. We need all the help we can.
Look forward to seeing you all in Durbs.
ColleenBailey



PLEASE READ THESE NATIONALS NOTICES CAREFULLY!!!
 As you can see, the initial form, which you received with the SAMS newsletter, has been replaced. It can be downloaded from the SAMS website ( and you will also find a copy attached with the newsletter for those whose PC’s are able to read a .jpg file. (Please note that this is the official entry form and not the event entry form.)

 NB: CUT-OFF DATES MENTIONED ABOVE ARE FOR REGIONAL SUBMISSIONS (club chairmen). YOUR CUT-OFF DATE FOR ENTRY FORMS (TO CTM) IS THURSDAY 6TH FEBRUARY. NO LATE ENTRIES WILL BE ALLOWED. CUT-OFF DATE FORKIT ORDER FORM IS10TH JANUARYAND IS YOUR OWN RESPONSIBILITY (postage details at bottom of order form).

 I have received deposits for accommodation from the following members – please inform me if your name should, and does not, appear:

Cecilia Stanford, Bruce Sneddon, Judy Brewis, Chris D, Patrick Verryn, Jean Degenaar, Luzanne Boyes, Marcelle Strauss, Clara Aurik, John Green, Hester Brusser, Mark Hodges, Di Coetzee, Allen Morrison, Perry Cadiz, Tricia Rix, Peter Bales, Ralph King, Garry Bristow, Gail McCarney, Anthony Sneath, and Di Hau.

The cut-off date for these deposits, which should be paid directly to CTM, is WEDNESDAY 18th DECEMBER. After that you’re on your own.

 COSTUMES –The new-design club costumes are being made. We will inform you when they are ready for collection. Swimming jackets are also on the way.

 If you require, and don’t have available, your SSA number, when filling in the entry form, don’t worry too much as the Club Chairman has to sign the forms and can fill in the details then.

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TRAINING TIPS

CTM member and physio, PERRY CADIZ’, articles are very pertinent, and this month’s is no exception. Here is some invaluable info on a form of exercise that few of us bother to spend the time doing…

…STRETCHING

Most of us accept that getting fit involves doing some form of aerobic exercise, but not many of us realise the important part that stretching plays in the fitness regime. If we don’t stretch our muscles regularly they may tighten and shorten. Tightened muscles may lead to a muscle imbalance that invariably leads to poor posture and injury.

WHAT IS STRETCHING?

Stretching refers to the elongation that occurs when the origin and insertion of a muscle are moved as far away as possible from each other.

WHY SHOULD ONE STRETCH?

-Stretching improves the flexibility of the muscle and permits mobility of the underlying joint.

-Improved flexibility has been shown to enhance athletic performance.

-Stretching can prevent injury.

-Stretching can prevent or alleviate post-exercise soreness.

-Stretching improves the blood supply of the muscles and the coordination between muscle groups.

HOW SHOULD ONE STRETCH?

There are 4 ways to stretch discussed below.

1. STATIC STRETCHING – this is the most common way to stretch and involves taking the muscles to the end of its range where the stretch is held STILL for 10-30 seconds. This should be repeated 3 times, gradually stretching into the new range while breathing out. This type of stretching induces muscle relaxation and permits an increase in muscle length.

2. DYNAMIC STRETCHING – this refers to the faster movements where the muscle is gradually worked through range to its full range. It does not mean bouncing at the end of the movement. This stretching usually follows static stretching when the muscle is warm. It is sport specific and important before explosive exercise e.g. racing. An example in swimming would be to swing the arms from the sides up to the roof and down again (repeating) and also swinging the arms from open wide to across the chest.

3. BALLISTIC STRETCHING – this refers to the fast jerky movements when a double bounce is performed at the end of range of movement e.g. bouncing when touching your toes. This type of stretching is NOT RECOMMENDED as it causes tearing of the muscle fibres, reducing flexibility due to scar tissue formation.

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4. PROPRIOCEPTIVE NEUROMUSCULAR FACILITATION/PNF – this is the most effective form of stretching. It involves a static stretch that is held and then followed by a sub-maximal isometric contraction for 6-10 seconds against resistance (a wall/partner). The muscle is then relaxed and taken into further range.

IS IT POSSIBLE TO OVERSTRETCH?

Yes it is possible to overstretch. Overstretching causes laxity of the ligaments that protect the joint. If you regularly experience muscle soreness after stretching then you are over-doing it.

The correct sensation to feel when stretching is one of discomfort in the muscle and not pain. Never push in to pain.

HOW OFTEN SHOULD ONE STRETCH?

For most social sportsmen and women static and dynamic stretching should form part of the warm-up and cool down. Stretching correctly usually takes 15 minutes which means the ideal is 30 minutes a day. Most people don’t have that sort of time so I suggest stretching after exercise when the muscle is warm. You should never stretch a cold muscle. It is far more important to warm up than to stretch prior to exercise. Examples of a warm up are gentle jogging, cycling or rowing or in our case swimming slowly for a few lengths. Also try to swim different strokes in the warm up to warm up all the muscles.

A great way to prevent pectoral muscle shortening is to swim backstroke in the cool down if the session has included a lot of freestyle. This works the shoulders in a different direction.

WHICH MUSCLES SHOULD SWIMMERS STRETCH THE MOST?

Swimmers tend to bulk up the anterior chest muscles and the medial rotators of the shoulder; this may cause a muscle imbalance and can lead to shoulder pain.

Stretching the pectorals, latissimus dorsi, triceps and keeping the thoracic spine flexible are the most important points for a swimmer to remember. Good ankle flexibility is also important for a good kick.