Wednesday, 26 March 2014

Samoa Swim Series 2014 - "3 great swims in 3 days"

The Samoa Swim Series will be held on 31 July - 2 August 2014.  "3 great swims in 3 days".

More information on the Samoa Swim Series and entry form.

Wildside Travel is also offering an awesome package deal for those wanting to go.  $1855 per person for 9 days departing 26 July.

More information on the Wildside Travel Samoa Swim Series Package Deal.


Upcoming Events

Ocean Clinics:
More info:  http://www.oceanclinics.co.nz/
Block 4: 29 March and 9 April

Kohirama Summer Swim Series:
More info: http://www.summerswim.co.nz/
Mar 27

State Ocean Swim Series:
More info:  http://www.oceanswim.co.nz/
12 April 2014: King of the Bays

NZMS Open Water Champs
This will be run in conjuction with King of the Bays on 12 April 2014

Auckland Masters Inaugral 10km Swim
19 April 2014

16 - 17 May

Auckland Short Course Champs 
17 May 2014 - Mt Roskill



Remember to keep an eye on our Upcoming Events Page for regular event updates! www.masterscrawl.com/p/events

5 Bridges Swim Hamilton - Entry Pass Winners

Congratulations to Janice Deverick and Peter Johnson for winning the entry passes to the Hamilton 5 Bridges Swim to be held on 6 April.

For any of you masters swimmer that may be keen to participate in the swim you can download the entry form on the NZMS website.

A big shout out to Hamilton Masters for the donating the passes!



More about the 5 Bridges Swim

This is a fun annual swim of 7.1 kms under 5 central Hamilton bridges. The race starts at Hamilton Gardens, Hungerford Rd and finishes at Ann St Beach.

There is a cup for first woman and first man to finish.

Participants must be competent swimmers. Any swimmer that has not finished within 90 minutes will be assisted out of the river by the safety boats.

For competitive swimmers, it’s a challenge of strength and intelligence, powering 7.1km (current assistant) towards the finishing line while making the most of tricky mid-stream currents and the odd whirlpool.

For social and fitness swimmers, it’s a once-a-year experience to view Hamilton city from a rarely seen angle, letting the river current carry them towards the finish line when they feel the need for a short rest. Unlike ocean swimming, the Waikato river swim organisers (Hamilton Masters Swim Club) can guarantee that there will be no jellyfish or sharks present.

5 Bridges Swim 2014 - Entry form -(.pdf - 2 pages, 228.86KB)

Swim Set of the Week - Mostly IMs



 Workout#17
 3000m
2000m
Warm-up
Swim+Drills
Free+Choice


400   100 swim
            100 catch-up
          100 onearm
        100 choice


250   100 swim
            100 catch-up
           100 one-arm
         100 choice 
IM
Drills
Swim

IM
Back,Breast,Free
Breast,Free
Free
Kick
 Fly,fr,Bk,fr,Br,fr

200

300
225
150
75
3x150 2nd 150 w/o board

100

4x50
150
100
50
2x150 2nd 150 w/o board
Freestyle
Pull easy



Swim

200
4x50 on :40
4x50 on :45
4x50 on :50
200

100
4x50 on :40
4x50 on :45
4x50 on :50
100
Swim-down
Drill Choice

200

150

Thursday, 20 March 2014

Win an Entry Pass to Ocean Clinics Block 4

There is an entry pass to Block 4 of the Ocean Clinics (Milford Beach - 29 March and 5 April) up for grabs for a lucky NZMS swimmer (value $50)!  To go into the draw to win this awesome prize, make sure you register!

How to enter:
Register here to win: Ocean Clinics Block 4 Competion Registration form - (http://form.jotform.com)

Block 4 takes place at Milford Beach on 29 March and 5 April! More info on Block 4


More about Ocean Clinics   http://www.oceanclinics.co.nz

The Official Open Water Training Swims for the State NZ Oceanswim Series.

The OceanClinics are a series of 10x Saturday open water training sessions at four Auckland venues over Summer.

Now in our 10th year, we see over 300 swimmers per season take part in groups of up to 130 on any one session.

COACHES
Headed by a former NZ National Record Holder & Titleholder plus former World Record holder of the Ironman Swim Leg , we have the best team of open water coaches in Auckland. Our coaching team is full of information and experience. We use unique structures in the open water to help our team to construct interesting sessions that assist you in refining your technique in the ocean. Read more about your coaching crew here.

WHO ARE THEY FOR?
- Does your technique break down from the pool to the ocean?
- Do you struggle with general open water confidence?
- Are you planning on doing any major ocean swim events this season?
- Do you feel unsafe in the open water unless you are with others
- Do you simply need a structured training group in the sea?

If you can answer yes to any of the above questions, and can comfortablyswim more than 200m non-stop freestyle in a pool then you'll both enjoy and benefit from these clinics.

For the broad range of skills we generally cover, click here.

STRUCTURED INTO BLOCKS
The clinics for the 2013/14 season have been formatted into 4x Blocks of 2-3 sessions each...

Block 4: 2x 2x Clinics

SESSION TIMES
You have the option on all Clinics of a 8.00am or 9.15am start (except for the Rats Island Race Simulation where all swimmers start at 9.30am).

GOAL EVENTS
We have used key swimming events as your target goals for each of the 4 Blocks to help motivate your training. Read more about those events here.

RATS ISLAND DOUBLE
Due to better dates this year, we see the return of the popular Rats Island Double (race simulation). To get enrolled for you you can either enter the race individually or it is included as part of Block 1 or the Season Pass.

ABILITY
Our minimum level required is 200m non stop freestyle

Post Workout Snack Ideas

Tip:  The best time to refuel your body after a workout is within 30 minutes after you excercise.

Here are some great Post Workout Snack Ideas from steadystrength - (www.steadystrength.com)


1 – Hard Boiled Eggs

They are very convenient and easy to transport. They provide all the protein and fats that you need but are low in carbs so it would be a good idea to take along a fruit too.  After a tough workout you need some carbs as well in order to replenish your glycogen stores.


2 – Tuna Salad

Tuna is a quality protein that is easy to fix into a really tasty and potent post workout snack. To add carbs to the mix just add some vegetables or spread it on a piece of wholewheat bread.


3 – Peanut Butter

Peanut butter goes great on bread or whole wheat rice cakes. Bananas and apples also go really well with this recovery food. This should be a priority post workout food for anyone trying to gain muscle mass. It provides a significant amount of all the macronutrients (fats, carbs, proteins).

4 – Hummus

Very convenient, as you can buy it ready made. However, if you prefer making your own the ingredients are nothing but pureed chickpeas. Chickpeas are very high in protein and have sufficient carbs too. To prepare your own hummus just crush up a few cups of chickpeas with a drizzle of lemon, olive oil, and garlic.


5 – Greek Yogurt

It can be slightly more expensive, but it’s totally worth it. It has about twice as much protein, and less fat as other yoghurts. There is heaps you can do with it, add berries, protein powder and make a yummy smoothy or parfait.


6 – Protein Powder

This is my favourite as it is the easiest to take along and it digests easily.  All you need is to take your shaker with your powder stored inside and when you are finished working out just add water.


7 – Chocolate Milk

This is a brilliant post workout out snack with just the right amount of carbs and protein.  But if you are lactose intolerant the protein powder may be better for you.

Thursday, 13 March 2014

2014 National Long Course and AGM New Dates Announced

NZMS are pleased to announce that the 2014 National Long Course Championships will be held in Dunedin on May 10th and 11th.  The swimming programme will start about 3pm on the 10th May and conclude on Sunday afternoon.  The social function will be held on Saturday evening.

The NZMS AGM will  be held on 10th May.

Further details for both events will be available soon on the NZMS website: www.nzmastersswimming.org.nz 

Win a $50 Swim T3 Voucher

To go into the draw to win a Swim T3 $50 voucher all you need to do is Like our facebook page and subscribe to our Blog.

How to go into the draw:

1. Like the NZMS facebook page below or visit our page www.facebook.com/nzmastersswim

AND

2. Subscribe to the Masterscrawl Blog by entering you email address below or use the Follow by email option in main menu to the right of the NZMS blog screen.

Enter your email address:




The lucky NZMS facebook liker and Masterscrawl subscriber will be announced at the beginning of April.

Swim Set of The Week - Short Speed Set

2.35km

Warmup: 4x100 SKIP (Swim, Kick,IM Pull)

Main Set: 

30 X 25 as: (RI 10s)
10 X 25 Easy
10 X 25 Moderate
10 X 25 Fast

20 X 50 as: (RI 20)
5 x 50 Easy
5 x 50 Moderate
5 x 50 Aerobic
5 x 50 Fast

Warm down: 200

Great Pre Workout Snack Ideas

I found these 11 great snack ideas on steadystrength - (www.steadystrength.com)


1 – Orange Creamsicle Protein

Blend 1 scoop of vanilla whey protein with 1 cup of orange juice and 1 cup of ice.

2 – Power Balls

You can add any ingredients that you want, but here’s just an example…..

Mix all in 1 bowl: 1 cup dry oatmeal, 1 cup peanut butter, 1/2 cup honey, 1/2 cup ground flax seed, 1 scoop protein powder, 1/4 cup dark chocolate chips. Chill for 1 hour. Make into little balls and eat.

3 – Fancy Oats

Make half a cup of cut oats topped with tablespoons of any of your favorites like dried fruit, almonds, or walnuts. You can even sprinkle some cinnamon on top. If you want to add some sweetness you can mix in some honey.

4 – Fruit Leather

You can probably find this natural fruit roll in organic or natural food stores. You can even make them at home on a cooking pan.

5 – German Chocolate Shake Protein

Make a protein shake with chocolate protein powder, and then add two teaspoons of extra virgin coconut oil.

6 – Eggs On Toast

Eggs aren’t just for the morning. They provide optimal levels of protein and healthy fats. This snack is already a little on the heavier side, so you might have to give yourself a little more time to digest.

7 – Greek Yogurt With Cereal & Strawberries

All you need is 1/4 cup greek yogurt topped with 1/2 cup whole grain cereal and 1/2 cup berries.

8 – Fruit-licious Oatmeal Shake

Blend 1 scoop of your favorite protein powder with 1/2 cup ice, 1 cup frozen berries, and 1/4 cup oats for some longer lasting energy.

9 – Cottage Cheese & Pineapple

This one is less calories, but doesn’t skimp on the protein. Just 1/2 cup of low fat cottage cheese with 1/2 cup pineapple, melon, or berries will do the trick!

10 – Sweet Potato Fries & Chicken

You can make really healthy crunchy potato wedges by cutting up whole sweet potatoes, sprinkling them with cinnamon, and then baking it.

11 – Peanut Butter, Banana & Honey Toast

This is a higher calorie option that tastes more like a dessert.  But packed with goodness!

Monday, 3 March 2014

Win an Entry Pass to the 5 Bridges Swim - 6 April 2014

Hamilton Masters have generously given us 2 entry passes to the 5 Bridges Swim on 6 April to give away to two lucky masters swimmers.

How to Enter The Draw
enter the draw to win an entry pass - (www.jotform.com)

Entries close 23 March.

A massive shout out to Hamilton Masters!



More about the 5 Bridges Swim

This is a fun annual swim of 7.1 kms under 5 central Hamilton bridges. The race starts at Hamilton Gardens, Hungerford Rd and finishes at Ann St Beach.

There is a cup for first woman and first man to finish.

Participants must be competent swimmers. Any swimmer that has not finished within 90 minutes will be assisted out of the river by the safety boats.

For competitive swimmers, it’s a challenge of strength and intelligence, powering 7.1km (current assistant) towards the finishing line while making the most of tricky mid-stream currents and the odd whirlpool.

For social and fitness swimmers, it’s a once-a-year experience to view Hamilton city from a rarely seen angle, letting the river current carry them towards the finish line when they feel the need for a short rest. Unlike ocean swimming, the Waikato river swim organisers (Hamilton Masters Swim Club) can guarantee that there will be no jellyfish or sharks present.

5 Bridges Swim 2014 - Entry form -(.pdf - 2 pages, 228.86KB)

Swim Set of the Week - Drills to Build Form


400 warm up 
200 6/3/6 drill
100 catch up
100 build

2x(300 fist, 100 freestyle fast) (R 30s)
2x(200 fist, 100 freestyle fast) (R 30s)
2x(100 fist, 100 freestyle fast) (R 30s)
200 ALL OUT
400 as 300 moderate, 100 fast

400 warm down

Upcoming Events

2014 Northland Masters The Wall Postal Swim - 
entry form - (.pdf - 249.69KB)
01 Mar, 2014 - 30 Apr, 2014

Ocean Clinics:
More info:  http://www.oceanclinics.co.nz/
Block 3:  1, 8 and 15 March
Block 4: 29 March and 9 April

Kohirama Summer Swim Series:
More info: http://www.summerswim.co.nz/
Mar 6,13

State Ocean Swim Series:
More info:  http://www.oceanswim.co.nz/
22 March 2014: Sand to Surf

Cathedral Cove Swim
More info: www.brentfoster.co.nz
24 March  2014

2014 5 Bridges River Swim - 6 April 2014 - Hamilton - Entry form and more info can be found on the NZMS webpage



Remember to keep an eye on our Upcoming Events Page for regular event updates! www.masterscrawl.com/p/events

Swim T3 $50 Voucher Winner

The winner of the Swim T3 $50 Voucher Holiday Photo Competition is:

Helene Aitchison