PacificMastersLogoN     The Update


8 January 2013

 Serving Northern California and Northwestern Nevada

Upcoming Events
Flower Power Meet
Coaching Clinic
TOC 1500 - City Mile
Fog City Quadrathon
Salinas Valley Splash and Dash
Breaststroke / Butterfly Clinic
Masters Coaches Clinic
By the Numbers
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We have archived Pacific Masters Update. If you missed something or want to checkout what happened in the past, please check it out.



2001- 2010



For members who wish update their email address, mailing address or phone, you can go on line to 
to let us know of the change, or you can email our registrar with the changes.

With USF's pool closed for renovation and City College closed between semesters, I have had more time for dryland exercise and for reading.

The LA Times had an interesting article about diet and BMI, saying the being moderately overweight might not pose a health risk. Of course, there are many caveats to that, but it certainly makes possible for me a goal to get below a BMI of 30, but it was nice to know that those who had a BMI of 30 to 30.9 died in no greater number than did their normal-weight peers.

Tuesday's Wall Street Journal had an article about "New Rules for giving Good Cholesterol a Boost." I have read that for men 40 mg/dl is a minimum recommended baseline HDL (and only once in the past 15 years have I made that standard). The article said that exercise and diet were the best way to raise the HDL and that drugs did not do a good job. " "If you raise HDL in non-pharmacologic ways, it really does help you," says Steve Kopecky, a Mayo Clinic cardiologist. "We always assumed it was HDL" that decreased heart-disease risk, he says. "But maybe it was the exercise that did it, or the not smoking that did it," he says."

Coach of the Year

It is almost time to start selecting the 2013 Pacific Masters Coach of the Year. It is a way for your club to honor your coach by nominating them for the Coach of the Year award. The rules are in the Pacific Masters Guide to Operations, but on the coaches page there is a summary of what needs to be done and the criteria used. One important item is that it is one nomination letter along with a maximum of four support letters. The more criteria  items that you cover in your nomination letter, the higher the ranking when reviewing the coaches.

Fun, Fitness & Competition

Kind regards,


Michael Moore


Flower Power Meet 
The first Flower Power Meet will be held at the indoor Santa Rosa Community College Pool in downtown Santa Rosa. This is the first meet of the year and the first pool meet in the North Bay Area in a long time. You can preregister [ Registration ] but the deadline is 11:59PM Thursday 10 January , You can also deck enter.
Coaching Clinic
Friday, Jan 11th, 6pm, Santa Rosa. Coach Hermine Terhorst, Santa Rosa Masters will lead a Pac Masters Coaches Clinic for female coaches. She will teacher her "X-Factor" drill in the pool and then in her Pilates Studio to give a deeper understanding of the drill and how it affects everything we do. 
Free for female Pac Masters coaches. Contact Hermine Terhorst RSVP by Jan 2nd. Coaches are treated to dinner at Coach Hermine's home and have the option to spend the night there (which is the night before the SRM Flower Power meet)
The Olympic Club
The City Mile 
This year there are two meets just for the distance swimmer - This is a great time for the distance swimming, open water swimmer and triathlete, to see where they are in their training cycle, or to swim that distance event and not have to worry about the next day's events at championships.
The first meet is The Olympic Club 1500, which is held at the club's downtown pool. As it is a meters meet, everyone aged up on 1 January - and if your birth year ends in a 3 or 8, you are in a new age group. The pool is very fast and there have been numerous world records set there. [ Registration ]
This year a new meet - The City Mile, will be at the City College of San Francisco new natatorium. This is the only 1650 that will be contested outside of PacMasters Championships.[ Registration ]
Both pools have limited entries, so it would be good to enter as soon as possible.
14th Fog City Masters Quadrathon
The 14th Annual Fog City Masters Quadrathon will be at the Herbst Natatorium on the St Ignatius College Prep campus. The meet is all free style - 50-100-200- 500.  [ Registration ]
Its a new (Registration) year 

It is a new year - for registering for Pacific Masters Swimming / United States Masters Swimming. If you register now you will be registered through 31 December 2013. Thanks to the over 3,500 swimmers who have already registered with PacMasters.


You can register on line by going to 

(This is the preferred method) . You just go to the site, type in your name and birthday and your registration information will appear. PLEASE CHECK YOUR EMAIL ADDRESS, as sometimes we are sending your Masters swimming information to a secondary (non-preferred) email address.


Or you can go to the Pacific Masters Swimming November December Newsletter and there is a paper registration form for you can fill out and send to Nancy Ridout, our Registrar.(Address is on the form)


For those who register early US Masters Swimming sponsors are offering discounts on their products. This is a great time to get that new suit or to purchase a swimming "toy" to try out.


When registering, please consider making a donation to the International Swimming Hall of Fame and the USMasters Swimming Swimming Saves Lives Foundation. The Hall of Fame is the repository of all things swimming - it is a great pleasure to visit when you are in Ft Lauderdale. Swimming Saves Lives  directly support programs that are providing opportunities for adults to swim-adults who might not otherwise have opportunities.


Salinas Valley
The first Salinas Valley Aquatics Masters Splash and Dash SCY meet will be held 2 February 2013. The new meet will be at the Salinas Aquatic Center. The meet has all the 50 and 100's, the 100 and 200 IM and the 500 Free. [ Registration ]
Breaststroke and Butterfly Clinic
Sunday, Feb 10th, 10am-2:30pm, Novato. Coach Cokie Lepinski & Coach Scott Williams will lead a Pac Masters Coaches Clinic on Breaststroke & Butterfly at the Indian Valley Campus of the College of Marin, 1800 Ignacio Valley Rd, Novato.$25 for swimmers. 
Swimmers are in from 12:30-2:30. Registration and contact information for coaches and swimmers: Coach Cokie Lepinski,, 415-827-5672. All levels of swimmers are invited, but it does help if you know a little bit about breaststroke and butterfly. Swimmers are welcome to bring fins, snorkels and any of their usual pool equipment. In the 2-hour session, swimmers will be led through a series of drills and easy swim laps, receiving immediate feedback from the coaches on deck.
Masters Coaches Clinic
The Mission Viejo Nadadores in association with the Southern Pacific LMSC is hosting a USMS Masters Coach Level 1 and 2 Certification Clinic   Sunday, February 10, 2013 9:00 AM - 5:00 PM.   Location of Classroom Instruction: Mission Viejo YMCA 27341 Trabuco Cir,  Mission Viejo, CA 92692-1939 Located next to Marguerite Aquatic Center
Upon successful completion of the certification process, including all required memberships, applications and completed tests: Each person will be awarded a USMS/ASCA Level 1 or Level 2 Coaches Certification certificate and a USMS Certified Coach pin. 
Who should attend? Current full-time, part-time or volunteer coaches. Anyone interested in supporting their existing team and coach. Anyone interested in starting a Masters Program.Further information contact Coaches Chair Cokie Lepinski 
by the numbers
As of Tuesday evening there are 6,202 registered members of Pacific Masters Swimming:
By members per club (Clubs who have 90 or more members) there are:
DAM 436 
WCM 362
TCAM 341 
STAN 314 
MELO 196 
MVM 188 
CRUZ 181 
NBA 165 
MAM 161 
TEME 150 
TSUN 143 
SCSC 139 
BAY 133 
USF 130 
SMM 123 
TVM 123 
SERC 121 
SNM 110 
BAC 103 
MAAC 100 
DC 96 
CALM 90 
Thanks to all the clubs and the coaches who are the backbone of Pacific Masters for the work they do for the members.