Carleton Masters Swimming Newsletter #244            Saturday, February 13^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 and Alumni: 7:30am Earlybirds (44 addresses), 8:30am Earlybirds (27 addresses), 6pm Whitecaps I (51 addresses), 7:10pm Whitecaps II (39 addresses), 8:10pm Whitecaps (20 addresses), Masters “Alumni” (34 addresses).

 

 

"Go confidently in the direction of your dreams." – Henry David Thoreau

 

 

Swim for Haiti: Jan 21-22^nd: $24,626.50

Thanks to all who participated.  Louis Bérubé, did a great job of getting many different groups involved in this fundraising effort.  The swimming community of Ottawa collected $24,626.50 for Red Cross and Medecins sans Frontiers in Haiti.  Louis’ thank you and summary letter is posted at: http://carletonmasters.tripod.com/swimforhaitiletter.pdf.  For privacy reasons, I don’t have access to the individual totals, but I believe that Tamsin Douglas (7:30am Earlybirds) was our top fundraiser with about $800.  Angela Davis (7:30am Earlybirds) also raised over $500.  Well done!!!

 

 

Winter Session Dates

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

   There is still room in all groups except 6pm Whitecaps.  (There are just 3 spots left in the 7:10pm Whitecaps group.)

   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)

 

 

Women’s Locker Update

The Control Desk Staff would like to offer a sincere apology to those permanent locker holders (including Margaret King [8:30am Earlybirds], and Andrea Chandler [6pm Whitecaps]) whose locks were accidentally cut off in an attempt to free up some lockers for daily use.  The new day-use lockers will be installed starting around Wed Feb 24^th, which should mean that there will be lockers available for the evening swimmers soon!

 

 

New Men’s Polyester Swim Suits

I have just received a shipment of men’s 100% polyester (very long lasting) Nike swim suits (brief-style).  These are available in waist 32” (black or navy), 34” (navy), and 36” (black).  They cost $20 (including tax), compared to a regular price of US$36+tax.  They are available whenever Lynn is coaching.  

 

 

Sport Motivation Study

A colleague of Carla Sowinski (8:30am Earlybirds), Meredith Rocci, is running this study under the supervision of Dr. Luc Pelletier of UOttawa’s School of Psychology.  Meredith is looking for adults 18 and over, who identify with at least one sport, and who train at least three times per week.  The study is intended to assess adult athletes and their training goals, motivation, and life satisfaction.  The study involves an anonymous on-line survey that takes about 25 minutes to complete and can be done in English: http://www.pelletiermotlab.uottawa.ca/survey/index.php?sid=66894&lang=en or French: http://www.pelletiermotlab.uottawa.ca/survey/index.php?sid=66894&lang=fr.  Please pass these links on to anyone else who may be interested.

 

 

Swimmer Notes   

 

Swimmer Updates:

 - George Tombler (6pm Whitecaps) is suffering from gout.  This is a type of arthritis causing red painful swelling in the joints – usually the big toe, as in George’s case – due to high levels of uric acid in the blood.  The treatment is working, but he is tired of all the blood tests!

 - Margaret King (8:30am Earlybirds) is sad to report that Dorothy Ghetler (x-8:30am Earlybirds, now living in Vancouver) has recently been diagnosed with cancer of the esophagus.  Dorothy will have surgery on Feb 16^th, be hospitalized for about 10 days, and then will need about 6 additional weeks to recuperate.  We hope to have an update from her at the end of March.

 - For those who remember Richard and Moe Perrin (x-7:30am Earlybirds; 2001-2004), I just recently heard that Richard was seriously hurt in a motorcycle accident in August 2009.  He has a spinal cord injury: T-5 incomplete: http://cmgonline.com/content/view/1741/51/.  Recently, however, there is some good news from Richard, who posted the following on YouTube on Jan 27^th: “First day with new custom KAFO leg brace; walking back and forth between parallel bars. This is five and a half months after spinal cord injury left me mostly paralyzed below ribs.  For a long time, I didn't even dare to hope that I'd be able to walk again. Then I didn't dare to voice that hope. Then it was possible, and after a bit, probable. After this morning, I know I will walk again. It may not be far, or without lots of support, but it's happening.”:  http://www.youtube.com/watch?v=AcmgmBU4eig 

 - Margaret King (8:30am Earlybirds) would like to thank Colette Kenney, Susan Nevitt-Yelle, Carla Sowinski, and Penny Estabrooks (all 8:30am Earlybirds) for their help in passing on updates and e-mails to her during the month of January when her e-mail system decided that all e-mails from Lynn (including the newsletters and workouts) were spam.

 - Jo-Ann Holden (x-8:30am Earlybirds) is offering a course in classic cross-country skiing plus how to take great outdoor photos through the Mooney’s Bay Ski School the weekend of Feb 26^th.  Contact the ski school at 613-247-4883 for details.

 

Local Swimmer Obituaries:

 - Gordon (Gordie) Van Tol (Nepean Masters, x-National Water Polo Team): http://nmsc.org/members/memorial/vantol.php

 - Katherine (Katie) Hadley (B-Train Masters, Brewer Park; Engineer in Haiti): http://www.cbc.ca/canada/ottawa/story/2010/01/27/ottawa-hadley-haiti-earthquake.html and http://thereview.ca/story/katie-hadley-confirmed-deceased-haiti

News Articles:

- More Exercise Better in long Run: Study: http://www.sfgate.com/cgi-bin/article.cgi?f=/c/a/2010/02/01/MNFC1BID8F.DTL&type=health#ixzz0eNnOI1o1

- How Long are your Telomeres: http://wpblogs.runningtimes.com/blogs/talktest/2010/02/02/how-long-are-your-telomeres/

- Slimmer doesn't always mean Fitter: http://www.nytimes.com/2010/02/04/fashion/04best.html?ref=health

- Nintendo Wii Game: Your Shape: http://www.theglobeandmail.com/news/technology/personal-tech/me-and-my-anatomically-perfect-shadow/article1455492/

- Bust your Fitness Plateau: http://www.ottawacitizen.com/health/Bust+your+fitness+plateau/2476692/story.html

- Setting the Record Straight on Weight Loss: http://www.sciencedaily.com/releases/2010/01/100106093634.htm

 

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.

 

Thanks to 6pm Whitecaps for swimming in the shallow end on Thu Feb 4^th due to a ROCS swim meet.  We’ll also be in the shallow end on Thu Apr 8^th as another ROCS meet is planned then.

 

Lynn coached the 7:10pm and 8:10pm Whitecaps groups for Mits on Tue Feb 9^th as he had a late meeting scheduled.  Unfortunately, he was sick, so he was very happy that he’d already arranged for Lynn to coach!

 

Thanks very much to Mits for bringing some amazing chocolate / chocolate chip cookies on Tue Feb 2^nd for all the evening groups to celebrate Lynn’s birthday. 

 

Thanks also to the 8:30am Earlybirds group for the great birthday card (selected by Colette and Susan, signed by all), chocolates (made by Colette), and chocolate cupcakes (baked by Carla) on Wed Feb 3^rd.

 

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.

 

Here are the weekday attendance statistics so far.  Those maintaining perfect weekday attendance all term will receive a certificate at the start of next term.

 

7:30am Earlybirds (Jan 4-Feb 12^th; 18 workouts; range 17-27; avg.: 20.1)

Perfect Attendance: Bruce B, Madelayne DG

Missed 1 Workout: Carmel M, Rod H

 

8:30am Earlybirds (Jan 4-Feb 12^th; 18 workouts; range 10-20; avg.: 14.9)

Perfect Attendance: Alan H, Colette K, Penny E, Susan N-Y

 

6pm Whitecaps (Jan 5-Feb 11^th; 17 workouts; range 25-30; avg.: 27.5)

Perfect Attendance: Cam D, Lina V

Missed 1 Workout: Debby W, Pete L, Siobhan W

 

7:10pm Whitecaps (Jan 5-Feb 9^th [excl. Feb 2 and 4^th]; 14 workouts; range 11-18; avg.: 14.6)

Perfect Attendance: Jamie C, Jen C-G

 

8:10pm Whitecaps (Jan 7-Feb 9^th [excl. Feb 2 and 4^th]; 8 workouts; range 10-17; avg.: 13.8)

Perfect Attendance: Ashley K, Kathy B, Paul D

Missed 1 Workout: Kelly M

 

 

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.

Sun Feb 21st Barrie Chili Fest (SCM) http://www.mastersswimmingontario.ca/pdf/TrojanChiliFest.pdf

Sun Feb 28th [Note date change!] Nepean Masters Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/NMSC2010.pdf
Sun Mar 7th Brock Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/BrockMastersMeet.pdf

Sun Mar 7th Milton Masters Meet http://www.mastersswimmingontario.ca/pdf/MMAC2010.pdf
Sat Mar 13th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf
Sat Mar 13th Shark Tank 3, Ottawa U (“open water”, MSO registration not needed) http://www.helluva.ca 

Sat Mar 20th Dollard-des-Ormeaux Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=9054 
Fri-Sun Mar 19-21st Ontario Masters Provincials, London, ON (SCM) – registration deadline Feb 21^st
    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!!)

Sun Jan 31^st Haywood NorAm Eastern Cross Country Ski Races, Cantley, QC

Sheila Kealey (6pm Whitecaps) participated in the 15km classic and 5km free open women’s races.  She finished 6^th out of 44 in the classic in 45:16.7 (http://www.zone4.ca/results.asp?ID=2746&cat=259), and 8^th out of 145 in the free in 14:38.7 (http://www.zone4.ca/results.asp?ID=2742&cat=1794).  Well done, Sheila!

 

Thu Feb 4^th – Sun Feb 7^th OUA Swimming Championships, Brock University, St Catharines

Sean Dawson (Carleton’s first Child Safety Supervision graduate; Summer 2009 6pm Whitecaps fast lane) swam for the UOttawa GeeGees in the Ontario University Championships and had great results.  He was on the silver medal winning 4x100 free (3:27.47) and 4x200 free relays (7:33.01), and in his individual events placed 4^th in 400 free (4:00.12), 5^th in 200 free (1:52.55), 13^th in 100 free (53.21), and 22^nd in 50 free (24.62).  He has qualified to attend the Canadian University (CIS) Championships in Toronto next weekend. 

   When Sean heard that UOttawa was getting a new coach in Fall 2009, he decided he needed a head start on getting back in shape which is why he trained with Carleton Masters last summer.  It certainly paid off.  Well done, Sean!

 

Sat Feb 6^th Winterlude Triathlon (8k skate / 5k ski / 5k run; 273 participants)

This is the first event of the TriRudy award.  Five Carleton swimmers participated.  Full results at: http://www.sportstats.ca.  Well done, all – especially to Lucie for her top 3 placing in her age group!

Brad Shapansky (7:30am Earlybirds; 40-49): 22^nd overall; 13^th in age group in 54:44

Andrew Buzzell (7:30am Earlybirds; 30-39): 29^th overall; 7^th in age group in 55:35

Colette Kenney (8:30am Earlybirds; 40-49): 88^th overall; 4^th in age group in 1:06:46

Lucie Boudreau (8:30am Earlybirds; 50-59): 107^th overall; 3^rd in age group in 1:12:08

Susan Nevitt-Yelle (8:30am Earlybirds; 40-49): 161^st overall; 14^th in age group in 1:23:17

 

Sat Feb 13^th Really Cool Prediction Run (37 participants)

This “race” is to see who is closest to their predicted time for a race 5-8k in distance (distance announced just before the start and predictions are given then).  Full results at: http://www.zone3sports.com/predictionrunresults2010.html.  One Carleton swimmer and an alumnus did very well:

Stephen Morton (x-Whitecaps): 2^nd overall; 9 seconds under predicted time (26:08 vs 26:17)

Kerry-Lee Powell (7:30am Earlybirds): 7^th overall; 24 seconds under predicted time (26:56 vs 27:20)

 

 

Ask the Coach
 

Dear Coach:  The focus this past week was “use the pace clock”.  I’m still confused.  Can you help?  Pace Clock Math Challenged

 

Dear P.C.M. Challenged:  For your first attempts at using the pace clock, it’s easiest to start with short distances (e.g. 50s or 100s).  Let’s say that you are doing 50s on a 1:15 pace.  The 1:15 (1min 15sec) is the pace time for your swim plus your rest.  If you take 1:00 to do the 50, you get 15 seconds rest.  If you take 1:10, you get 5 seconds rest, etc.  To help you, you can think ahead as to when you will start each repeat.  For example if you are doing 4 x 50 @ 1:15 and start the first one on the top (60), you would start the second one on the 15, the 3^rd one on the 30, and the 4^th one on the 45.  Practice makes perfect!

 

Dear Coach:  I’ve noticed a big variety in how much people kick in freestyle.  What kick pattern is best?  Want to Improve my Free

 

Dear W.t.I.m. Free: In freestyle, most swimmers do a 2, 4 or 6 beat kick.  That’s the number of kicks for a complete arm cycle (1 stroke with each of the left and right arm).  Thus there should be 1 to 3 kicks per arm.  Elite swimmers do a 6-beat kick.  For Masters / Triathletes a 6 beat kick is recommended for sprinting (if you can master it).  For longer distances, as kicking is very tiring, putting less power and, if it works for you, fewer kicks is fine.

 

Dear Coach:  Our lane doesn’t stay together very well, what should we do to improve this?  Dysfunctional Lane Member

 

Dear D.L. Member: Ideally your lane should be staying together, especially during the main sets.  If things aren’t working out, let your coach know.  And the more experienced swimmers are welcome to explain lane etiquette to the newbies, e.g. if you get lapped during the main set, skip a 50 and join in with the group.  If you are continually getting lapped there may be a better lane.  Talk to the coach!  We want the swim to be a good experience for everyone.  If you are getting frustrated we need to fix things in your lane.

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

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

Tue Feb 16th 7:45-8:45am

Fri Feb 19th 7:00-8:00pm

Some additional evening and weekend times may be added during Carleton’s exam period (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: Jan – 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