Carleton Masters Swimming Newsletter #241            Saturday, January 9^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 and Alumni: 7:30am Earlybirds (43 addresses), 8:30am Earlybirds (26 addresses), 6pm Whitecaps I (49 addresses), 7:10pm Whitecaps II (37 addresses), 8:10pm Whitecaps (16 addresses), Masters “Alumni” (34 addresses).

 

 

“The secret to productive goal setting is in establishing clearly defined goals, writing them down and then focusing on them several times a day with words, pictures and emotions as if we’ve already achieved them.” – Denis Waitley

 

 

Winter Session Dates

The Winter session is now underway.  This session runs until Thu Apr 15^th (Whitecaps 1, 2, 3) / Fri Apr 16^th (Earlybirds 1, 2). 

   If you are still planning to register, there is room in all groups except 6pm Whitecaps 1.  (7:10pm Whitecaps 2 is filling up fast.)

   Please note the following:

- there are no workouts Mon Feb 15^th (Family Day)

- there are no other cancellations during Carleton’s Reading Week (Feb 13-21^st)

- there are no cancellations due to March Break

- there are no workouts on Fri Apr 2^nd or Mon Apr 5^th (Good Friday and Easter Monday)

- there are workouts as usual on Sat Apr 3^rd (Easter Saturday)

   The workout themes and Saturday coaches for the Winter session are posted on the web site.

 

 

Lane Etiquette

During Masters Swimming workouts, you are swimming as a lane (i.e. everyone in your lane does the same workout, together), so it’s important to follow proper lane etiquette to avoid collisions and disruptions in your lane.

  - If you arrive late, join in with the others for warm up (don’t start from the beginning).

  - If you get lapped, skip a 50 and join in with the others, so that everyone is at the same place in the workout.

  - If you stop to rest (while others are still swimming), move right over by the lane rope (or wall) – don’t stop on the black cross as that’s where swimmers do their turns.

  - If you are stopping at the end of a repeat, ensure that there is space on the wall for everyone to touch the wall at the end of their swim.

  - Be very careful when passing or being passed to avoid collisions!

If things aren’t working out in your lane, talk to your coach.

 

 

Swimmer Notes   

 

Swimmer Updates:

 - Caroline (x-6pm Whitecaps “B”) and John Waring (x-6pm Whitecaps “A”) visited Ottawa at New Year’s, and Lynn joined them, along with Tarek Raafat (x-6pm Whitecaps “A”), Anita Pozgay (7:30am Earlybirds, Caroline’s cousin), and Steve Jones (x-Earlybirds) for breakfast at Zak’s.  They are enjoying London (ON), although John is commuting to Mississauga for work.  John’s Addison’s disease is now under control through medication and he is swimming with a London Masters club, and Caroline is training for a marathon.  John and Caroline send their regards to all those who remember them!

 - Debbie and Jim Lee (7:30am Earlybirds; x-7:10pm Whitecaps) kindly sent a photo of them with their first grandchild, Hudson, born in December, see: http://carletonmasters.tripod.com/10photo.

 - Penny Estabrooks (8:30am Earlybirds) visited Argentina and the Antarctic in December.  Sounds like it was a fabulous trip.  She reports that penguins can swim fast!

. 

News Articles:

- Wall Street Journal on the New Swim Suit Rules for 2010:

http://online.wsj.com/article/SB10001424052748703436504574640372565345110.html

- Electrolyte Replacement Explained: http://www.runningtimes.com/Article.aspx?ArticleID=18090

- Exercising in the Heat may help you Eat Less: http://www.reuters.com/article/idUSTRE5AC4J020091113

- Rethinking Calorie Requirements: http://news.bbc.co.uk/2/hi/uk_news/8360136.stm

- Exercise-Linked Ventricular Tachycardia Is Not a Risk to Healthy Older Adults: http://www.sciencedaily.com/releases/2009/11/091116163216.htm

- Why Exercise Makes You Less Anxious: http://well.blogs.nytimes.com/2009/11/18/phys-ed-why-exercise-makes-you-less-anxious/?em

- Why we should all just say no to sit-ups: http://www.calgaryherald.com/life/should+just/2194591/story.html

 

A Breaststroker’s Perspective on the Four Swimming Strokes:
   FREESTYLE Oh yes, let us begin with the aquatic F-word, Freestyle. Truly a dull and unimaginative stroke. Left arm, right arm, left kick, right kick. We detect a pattern here. What kind of person finds intellectual stimulation in this sort of repetition? Clomp, clomp, clomp. Freestyle is an elephant's stroke, all apologies to elephants. It is a stroke for people who stop at yellow lights and excel at algebra. Informal polling has led us to conclude that, to a person, freestyler's prefer Macintosh to Windows, Kenny G to Miles Davis, and day to night. Coaches wanting to see eyes literally bug out of sockets need only move a freestyler to the breaststroke lane. Yes, Virginia, there is more to life than catch-up drills and flutter kick. Breaststroker's recommendation: Use this stroke for warmups only.  
   BACKSTROKE   We have many questions to ask of the world's backstrokers. First, what is the matter with you? That's right, you heard us. What is your problem? Do you not realize that you are upside down? Does light not shine in your sinister eyes? Are you reptiles with a second pair of eyelids, opaque in nature, that protect you from the sun's rays? Speaking of eyes, what about the ones in the backs of your heads, allowing you to spot the wall? Is it true that you can see through Speedos? And what of your start...crouched in front of the blocks as if praying to your "god." Who sent you to Earth? What have you done with Elvis? And why, when you grab at our private parts in practice, do you pretend that it is an accident?  Breaststroker's recommendation: Skip this one altogether; it is wholly unnatural.
   BUTTERFLY Good Lord. When will this most violent of strokes be committed to an insane asylum? With a recovery that emphasizes arms outstretched and hurling dangerously through the air, we wonder how many more breaststrokers have to be smacked across the face by an errant flier's paw before this experiment gone awry is canceled. Butterfly is a bad seed, borne out of breaststroke and mistakenly given its own place in the medley relay. The loud uncle of swimming, butterfly boorishly hogs the remote control, making all the other strokes watch football on Thanksgiving Day. We cannon help but think that witnessing butterfly is like babysitting spoiled child who constantly screams, "look at me!" Enough, butterfliers, enough. It's time to grow up. You are making a scene. You are hereby grounded to your room, where you shall consume copious amounts of Ritalin and think about the turbulent waves your savage dolphin kicking has caused decent, hardworking breaststrokers. Breaststroker's recommendation: Swim only if you want to scare little kids out of your lane.
   BREASTSTROKE Breaststroke is all that is noble and good in this cruel world. It is the most subtle of strokes. Unlike its Neanderthal brethren, breaststroke has refined tastes. It reads the New Yorker and paints abstracts with oil. It hates both Demi Moore movies and the first half and last fourth of the IM. Breaststroke, we suspect, enjoys a martini now and again. (Contrast this with the alcoholic butterfly, which pounds Budweisers from cans, shoplifted from a 7-11). It soothes the inner beast and acts as a gentle tonic on a troubled heart. In fact, whenever we use our upgrade coupons to fly first class, just thinking about breaststroke drowns out the moaning of the rabble back in coach. Breaststroke, you see, is in harmony with the universe; its pull and kick chase one another in playful symmetry. And if that weren't enough, breaststroke also boasts the crown jewel of competitive swimming, the pulldown. Comprised of a long sinewy pull, with a refined dolphin kick, followed by a spry frog kick, the pulldown is a holy moment of shrouded watery silence. Breaststrokers go to chapel during the pulldown, (often giving thanks that they are not backstrokers), and break to the surface only when their brave lungs are nearly burst. We have yet to see the fishkick or streamline that invokes such spiritual repose. Breaststroke is Yin and Yang, Rum and Coke, and the Captain and Tennille. Man does not go to breaststroke, man waits for breaststroke to come to him.  Amen, brothers and sisters.

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  The swim suits are available for browsing whenever Lynn is coaching – just ask! 

 

Caps and Goggles to Borrow:  Lynn always has a “lost and found” bag full of spare caps and goggles to borrow if you forget (or break) yours.

 

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior and Joanie Conrad (8:10pm Whitecaps) have kindly donated a large number of mostly new latex swim caps.  The money raised by selling these for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

 

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Winter Session Information

In this section of the newsletter you’ll find information on time trials, attendance, and other Masters workout news.

 

Here are the time trials planned for this session:

   Thu/Fri Feb 25/26^th: 6pm Whitecaps and Earlybirds: 400 fs or IM

   Mon Mar 8^th: Earlybirds and 6pm Whitecaps: two 50s choice (two different strokes)

   Tue/Wed Mar 23/24^th: 6pm Whitecaps and Earlybirds: 100 choice

   Tue/Wed Mar 30/31^st: all groups: 1500 free (800 free for those over 2:15/100m)

   Tue/Wed Apr 6/7^th: 6pm Whitecaps and Earlybirds: 200 choice

   Thu/Fri Apr 15/16^th: 6pm Whitecaps and Earlybirds: 4x50 free and medley relays

Note that swimmers are welcome to request time trials at other workouts, space permitting.

 

As this session has just started, we’ll include the weekday attendance statistics starting next time.  Those maintaining perfect weekday attendance all term will receive a certificate at the start of next term.

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is now $36 ($35 to MSO plus $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  Contact Lynn for more details.  Note that you must register with MSO at least 3 weeks before the due date of the entry for your first competition. Full details on all Ontario Masters competitions can be found at:

http://www.mastersswimmingontario.ca/competition/schedule01.htm.   
For Quebec competitions see: https://www.swimming.ca/MeetInfo.aspx, select FNQ <show>, upcoming meets, then the appropriate month, then select the appropriate Masters meet to get more info.  If it says “sanctioned” the meet package should be available.
 
Here’s a list of tentative and confirmed upcoming competitions (mostly) in Ontario and Quebec.  More meets and more details will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.
 
Jan 5-19th MSO Swim Training Camps (two camps; 1 wk each) at Margarita Island, Venezuela
    http://www.npconsultants.com/oannesathletics/
Sun Jan 10th, 2010 Muskoka Masters Invitational (SCM) http://www.mastersswimmingontario.ca/pdf/MUSAC2010.pdf
Sun Jan 17th Brockville Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/AlmostSerious2010.pdf
Sat Jan 23rd Thunder Bay Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/2010MakingWaves.pdf
Sun Jan 24th Alderwood Teddy Bares Swim Meet (SCY) http://www.mastersswimmingontario.ca/pdf/ATB2010.pdf
Sat Jan 30th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoJan3010sprintmeet.pdf
Fri-Sat Feb 5-6th Quebec City Meet (LCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8769
Sun Feb 7th Burlington Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/Burlington2010.pdf
Sat Feb 13th St Lambert Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8248
Sun Feb 21st Nepean Masters Meet (LCM) TBC
Sun Feb 21st Barrie Chili Fest (SCM) TBC
Sun Mar 7th Brock Masters Meet (SCM) TBC
Sat Mar 13th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf
Sat Mar 13th Dollard-des-Ormeaux Meet (SCM) TBC
Fri-Sun Mar 19-21st Ontario Masters Provincials, London, ON (SCM)
    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  
Sat Apr 17th Downtown Toronto Swim Club Meet (SCM) TBC
Fri-Sun May 21-24th Masters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/  
until May 31st Swim Training Camps with Jim Wright in the Florida Keys (5-15 days each; open to all)
    http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/
 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

TriRudy Awards (December 2009):

The TriRudy (http://www.trirudy.com) award recognizes those who complete these five events in one year: Keskinada 53k ski, the Winterlude Triathlon, the two-day 360k Rideau Lakes Cycle Tour Ottawa to Kingston and back, a marathon, and an Ironman Triathlon.  Colette Kenney (8:30am Earlybirds) is the only current Carleton Masters member to complete the TriRudy award in 2009.  Well done, Colette!  Here are some of her reflections on winning the award for the third time:

 

1) Of the five events which one was your favorite? Why?
   Although I loved all the events, I would have to say my favourite was the Edge to Edge marathon on Vancouver Island. The scenery was spectacular and with only 125 runners, it had a very "small town feel" to it. It was also a very challenging course with numerous hills and a short run on the beach.

2) Who did you do the most training with this year? Was there a favorite workout? After all is said and done, do you feel stronger in swimming, biking, running, skiing, or skating or stronger in all of the above?
   I trained a lot with my swim buddy Susan [Susan Nevitt-Yelle (8:30am Earlybirds)] who never says no to a workout. My favorite workout is on Saturday mornings when I start with speed work on the track, followed by an hour of intense Tae Kwon Do, then one and a half hours of power yoga. I am definitely stronger in all disciplines however I improved the most in skate skiing because I never thought I could actually do it for 53kms!

3) Do you are a better person, mentally/physically for doing the award?
   Definitely both.

4) Did TriRudy play a part in this years’ effort? Is there anyone you would like to thank?
   Trirudy always plays a part and I would like to thank Rudy for providing me with the opportunity and inspiration to set challenging goals for myself. I would also like to thank my team of physical therapists: athletic, massage and chiro who kept me healthy and happy!

5) Would you do it all over again or are you looking for another focus for ’10?
   I would love to go for my 4th Trirudy award in 2010. Wish me luck!!

 
Ask the Coach
 

Update from last time:
Dear Coach:  What products can I use to protect my hair from the pool chemicals?  Dry Haired Swimmer

   Dear D.H. Swimmer:  I like Ultra-Swim shampoo (they also do conditioner).  It is available at some Shoppers Drug Marts.  Most salons also sell clarifying shampoo/conditioner but it tends to be more expensive.  Does anyone else have any suggestions?

   Here’s a cheaper suggestion from Carla Sowinski (8:30am Earlybirds) – thanks, Carla!

“If swimmers are just looking for a rinse to get rid of chlorine build up, a really cheap solution is an apple cider vinegar rinse. You can Google this--most "recipes" recommend getting some kind of bottle and combining 1/3 of a cup of apple cider vinegar with 1L of water. After shampooing, apply the rinse and then wash it out. It is recommended that this rinse only be used twice a week. Although some websites suggest that the rinse is all that is necessary, I often use conditioner after rinsing. I find that this hair solution allows me to buy whatever shampoo and conditioner I would normally buy, but still get rid of the chlorine buildup that occurs when one swims regularly.”

 

Dear Coach:  I have shoulder pain when I swim freestyle.  Am I doing something wrong?  Sore Shoulder

 

Dear S. Shoulder:  The shoulder is a complicated joint.  As your coach to look at your technique to see if there’s an obvious flaw.  (A common cause of shoulder problems if having the hand wider than the elbow in the underwater freestyle pull.)   If the pain is chronic, it’s worth getting your shoulder assessed by a sports med doctor or athletic therapist.

 

Dear Coach:  My lane is too fast / slow; my lane-mates are too fast / slow; …  Various Swimmers the First Week

 

Dear V.S.t.F. Week:  By all means let your coach know if there’s an issue with your lane.  Please keep in mind, however, that it may take a couple of weeks to get the lanes sorted out in each group.  Also, in some groups (especially the 6pm group, as it’s is full) there may not be a lane that goes at exactly the speed you want.  Thanks for your patience!!

 

Dear Coach:  I get very out of breath when I swim, especially doing freestyle.  What am I doing wrong?  Tired Freestyler

 

Dear T. Freestyler:  Many swimmers find freestyle to be a tiring stroke, usually due to problems with their breathing.  Water is not a natural medium for a human being, and breathing in freestyle requires practice.  It’s very important to ensure that you exhale completely.  (When we are tense, we forget to exhale.)  Attempting to inhale without a proper exhalation, leads to shallow panting breaths, and not a lot of oxygen.  The more you can relax (easier said that done!) the easier it will be.  In the short term, feel free to take extra breaks during workout, and ask your coach for tips to improve your technique.

 

Dear Coach:  I feel like I am regressing and not getting any faster.  What’s wrong?  Unhappy Swimmer

 

Dear U. Swimmer:  There can be many causes behind this.  First, it’s normal to plateau – we can’t always improve (especially as we age, unfortunately).  Ask your coach to look at your technique and offer some suggestions.  The other thing that’s important in improving is variety.  If you always swim the same stroke(s) at the same speed, you are unlikely to improve.  To improve, you need to “shock” the body by mixing it up: mix up the strokes, distances, and, most importantly, the intensity. 

 
Private and Semi-Private Masters Swim Lessons
Winter 2010:
Mon 9:45-10:45am: Jan 11, 18; Feb 1, 8, 22; Mar 1, 8, 15, 22, 29

Fri 9:45-10:45am: Feb 12, 26; Mar 5, 19, 26; Apr 9

Some evening and weekend times may be added during Carleton’s reading week (Feb 13-21^st) and exams (Apr 8-16^th).

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for bookings.

 
Reminders
 
Winter 2010 Program Information and Registration:
Dates: Mon Jan 4th (Earlybirds); Tue Jan 5th (Whitecaps I/II); Thu Jan 7th (Whitecaps III) – Fri Apr 16^th (Pro-rated prices available)

Cancellations: Mon Feb 15th, Fri Apr 2nd, Mon Apr 5th
Earlybirds I: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Earlybirds II: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn
Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $142+GST each term; Coach: Lynn (Full: contact Athletics to be put on the waiting list)
Whitecaps II: 7:10-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coaches: Lynn (Mon); Mits (Tu/Th)
Whitecaps III: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $100+GST each term; Coach: Mits
Safety Supervision: 6:00-7:10pm MTuTh: $105 each term; Note: 6 children needed for this program to run!
 
Newsletter: An e-newsletter (like this one) is sent out about every two weeks.  If you have new lane-mates, please mention to them that they should give their e-mail address to their coach if they'd like to receive it.
 
Suggestions for Workouts or Interested in Making up a Workout or a Set?: If you have suggestions for the workouts (something you like that we never do, or something you dislike that we do too much!), or if you'd like to try making up a workout or a set in a workout, just talk to your coach. 
 
Interested in Copies of the Workouts?: Are you interested in getting copies of Lynn's workouts ahead of time?  Let me know.  I usually e-mail out two week’s worth of workouts on alternate Sundays.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts sent by e-mail will be different from the workouts your coach gives you!)
 
Weekly Social Events: All swimmers are invited to join us for:
- Thursday Dinner (after 6pm Whitecaps I workout: all year)
- Thursday Drinks (after 8:10pm Whitecaps workout: Sept-Apr)
- Saturday Brunch (after 9:30-10:30am workout: Sept-Jun; after 10:30-11:30am workout: July-Aug)
Meet by the Control Desk after workout.
 
Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
 
General Information: Program information, photos, old newsletters and the Carleton Masters records, among other things, can be viewed at: http://carletonmasters.tripod.com.
Your input to this newsletter is most welcome, especially for the Swimmer Notes, Race Results and Ask the Coach sections!  To be added to or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca). 
 
Happy lengths!
Lynn
 
lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)  
Club website: http://carletonmasters.tripod.com