Carleton Masters Swimming Newsletter #246            Saturday, March 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 (22 addresses), Masters “Alumni” (34 addresses).

 

 

"There are two ways of meeting difficulties: you alter the difficulties or you alter the way you meet them." – Phyllis Bottome

 

 

Winter Session Dates

·         The clocks “Spring Forward” Sun Mar 14^th – don’t be late for your Monday swim J !

·         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 cancellations due to March Break but 6pm Whitecaps will be in the shallow end Mar 16^th and 18^th

- 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)

 

 

Locker Room Update

The new locker installation is complete.  Those who have permanent lockers can get their new locker assignment from the Welcome Desk (Control Centre).

 

Swimmer Notes

 

Swimmer Updates:

 - Margaret King (8:30am Earlybirds) reports that Dorothy Ghetler (x-8:30am Earlybirds) had her cancer of the esophagus surgery as scheduled and returned home on Fri Mar 5^th.  She is doing ok, but faces quite a long recovery from her ordeal.

 - Irene Marushko (7:30am Earlybirds) is a supernumerary (extra) in Opera Lyra’s “Macbeth” by Verdi.  She will be playing a witch, dressed in black dressed in black and waving snake tongues. She reports that they want her to move so much that she’s doing swimming exercises onstage!  The show will be at the NAC Sat Mar 27^th, Mon Mar 29^th, Wed Mar 31^st, and Sat Apr 3^rd.  See: http://operalyra.ca/en/macbeth for more details.  If you let Irene know in advance when you are coming, she can arrange a backstage tour after the show.

 - Lisa Hans (x-6pm Whitecaps) is a member of the “Chorus of Townspeople” in the Savoy Society’s “Yeoman of the Guard” by Gilbert and Sullivan, being performed at the Centrepointe Theatre Wed Apr 21^st thru Sun Apr 25^th.  Full details at: http://www.ottawasavoysociety.org/. 

 

Aquasport Coming in Ottawa in May!:

Thanks to David Merriby (7:10pm Whitecaps) and Madelayne DeGrace (7:30am Earlybirds) for letting me know that Aquasport (http://www.aquasport.ca) is opening a store in Ottawa (2730 Iris) in May.  This store has a wide selection of swimwear and accessories for swimmers.

 

News Articles:

- Swimming in the Fountain of Youth (thanks to Andrea Chandler [6pm Whitecaps] for bringing this to my attention): http://newsinfo.iu.edu/news/page/normal/4030.html

- Why you should Step up your Workout: http://online.wsj.com/article/SB10001424052748704350304574638550059084962.html?mod=googlenews_wsj 

- Will Olympic Athletes Dope if it Could Kill Them?: http://well.blogs.nytimes.com/2010/01/20/phys-ed-will-olympic-athletes-dope-if-they-know-it-might-kill-them/ 

- Is Group Exercise better than Working Out Solo?: http://www.theglobeandmail.com/life/health/is-group-exercise-better-than-working-out-solo/article1421529/

- Moderate Exercise Boosts Immune System (too much can make you sick): http://sportsmedicine.about.com/od/injuryprevention/a/Ex_Immunity.htm

- Have a Cold?: When to Exercise and When to Rest: http://www.runnersweb.com/running/news_2009/rw_news_20091006_ACSM_Colds.html 

 

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!  Men's polyester suits now available in size 32-36.

 

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 everyone for their patience with the high water temperatures over the past weeks.  The temperature is now back to normal!

 

The 6pm Whitecaps will be in the shallow end on Tue Mar 16^th and Thu Mar 18^th due to March Break schedule changes.

 

The 6pm Whitecaps will also be in the shallow end on Thu Apr 8^th due to a ROCS meet.

 

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.

 

There were quite a few improvements in the recent 50 time trials.  My apologies to the 6pm Whitecaps group for scheduling this on a day when we were in the shallow end, meaning no diving. 

 

The biggest improvements were: Paul Kane who improved his 50fs by 5.0 seconds, Cliff Worden-Rogers who improved his 50bk by 4.2 seconds, and Andrew Buzzell who improved his 50bk by 3.6 seconds.  Isabelle Frechette had the biggest improvement of the women with 2.6 in her 50 br.  Congratulations also to Andrew and Isabelle, as well as Paul Scully and Colette Kenney for improving in both their 50s!

 

Kudos also to Jamie Chalmers who requested a 400m free time trial and improved on his previous time by 1:13.6!

 

Here’s the full list of improvements in the 50s:

 

50fs

Paul Kane (7:10pm Whitecaps) 5.0

Andrew Buzzell (7:30am Earlybirds) 1.8

Irene Marushko (7:30am Earlybirds) 1.6

Siobhan Welsh (6pm Whitecaps) 1.4

Isabelle Frechette (8:30am Earlybirds) 1.0

Kerry-Lee Powell (7:30am Earlybirds) 0.9

Brad Shapansky (7:30am Earlybirds) 0.7

Paul Scully (8:30am Earlybirds) 0.5

 

50bk

Cliff Worden-Rogers (7:10pm Whitecaps) 4.2

Andrew Buzzell (7:30am Earlybirds) 3.6

Tricia Gerrow (6pm Whitecaps) 1.4

Bruce Brown (7:30am Earlybirds) 1.3

Natalie Aucoin (6pm Whitecaps) 0.4

Colette Kenney (8:30am Earlybirds) 0.1

 

50br

Isabelle Frechette (8:30am Earlybirds) 2.6

Paul Scully (8:30am Earlybirds) 0.7

Colette Kenney (8:30am Earlybirds) 0.4

 

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.  There are now 7 swimmers in that category!

 

7:30am Earlybirds (Jan 4-Mar 12^th; 29 workouts; range 15-27; avg.: 19.4)

Perfect Attendance: Bruce B, Madelayne DG

Missed 1 Workout: Carmel M

Missed 2 Workouts: Brad S

 

8:30am Earlybirds (Jan 4-Mar 12^th; 29 workouts; range 10-20; avg.: 14.6)

Perfect Attendance: Penny E, Susan N-Y

 

6pm Whitecaps (Jan 5-Mar 11^th; 28 workouts; range 20-31; avg.: 26.4)

Perfect Attendance: Cam D, Lina V

Missed 2 Workouts: Don W, Joanne D, Pete L

 

7:10pm Whitecaps (Jan 5-Mar 11^th; 28 workouts; range 9-18; avg.: 13.8)

Perfect Attendance: Jamie C

Missed 2 Workouts: Jen C-G

 

8:10pm Whitecaps (Jan 7-Mar 11^th; 19 workouts; range 7-17; avg.: 13.1)

Missed 1 Workout: Kathy B, Paul D

Missed 2 Workouts: Joanie C, 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.

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) 

    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf

Sun Mar 28^th Heart and Stroke Etobicoke Swim Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/Heartswim2010.pdf 
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  

Fri-Sun Apr 16-18^th All Out Downtown Swim Club Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/DSCALLOUT2010.pdf

Sun May 2^nd Cornwall Swim Meet (SCM): details 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

Fri-Sun Jun 25-27^th New England LCM Championships, Middlebury VT

    http://www.middleburymuffintops.org/LCMChamps/

Sat Jul 17^th 4^th Annual Bring on the Bay 3km Swim for Easter Seals (MSO registration not required)

    http://www.bringonthebay.com/

Sat Jul 17^th Brockville Open Water Swims Part 1: details TBC

Sat Jul 17^th Bright’s Grove 1.5 and 3km Open Water Provincial Championships: details TBC
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

Sun Aug 8^th Welland 3 and 5km Open Water Swims http://www.mastersswimmingontario.ca/pdf/WELLANDows2010.pdf

Sun Aug 15^th Brockville Open Water Swims Part 2: details TBC

 

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

 

Sun Feb 28^th Nepean Masters LCM Meet in Memory of Gordon Van Tol

There were four Carleton swimmers at this meet.  Full results can be found at: http://nmsc.org/swimmeet/meetresults.php.  Congratulations to George Tombler for setting 4 Ontario Records in 4 events!  It seems that the others in his age group have only swum in SCM pools, so the LCM record book is wide open! 

   Here are our results:

George Tombler (6pm Whitecaps, 85-89): 1st 50fs (1:08.11), 100fs (2:32.43), 50bk (1:23.54), 50br (1:25.08)

Angela Davis (7:30am Earlybirds, 60-64): 1st 100bk (2:08.10), 200IM (4:41.02); 2nd 100fl (2:23.15); 3rd 800fs (19:23.52)

Lynn Marshall (Coach, 45-49): 1st 100fs (1:06.27), 800fs (9:52.03), 100fl (1:13.53), 200IM (2:48.34)

Nathan Fudge (6pm Whitecaps, 30-34): 1st 50fs (27.80), 100fl (1:14.14), 200IM (2:48.87)

 

Sat Mar 13^th Arthur Inglis Memorial Technosport Masters Meet  

Madelayne DeGrace (7:30am Earlybirds), Larry Durr (7:30am Earlybirds, swimming for TECH), and Lynn Marshall (Coach) took part in the meet.  Official results are not yet available – maybe next time!  Madelayne swam well in all here events (100IM, 50fl, 50fs, 100fl), although she just missed breaking the 40 second barrier in 50 fly again!  I didn’t get a chance to talk to Larry after the meet.  Lynn’s best event was the post-meet brunch J !

 

 

Ask the Coach
 

Dear Coach:  How should I hold the board when doing back kick?  Improving My Kick

 

Dear I.M. Kick: If you are doing just backstroke kick (i.e. you don’t need the board for any other kick), then you should not use a board at all.  Kick with your arms at your sides and keep your spine straight.  Alternatively, if you have the flexibility and core strength to avoid a back arch, you can interlock your arms straight above your head.  Ask your coach for help, if you’re not sure.

 

Dear Coach:  How should I hold the board for other kicks (fly, breast, free)?  Still Improving My Kick

 

Dear S.I.M. Kick:  You should hold the board at the top (rounded part) with your arms and shoulders relaxed and your head out of the water.  Don’t push down on the board.  Most find that bending the arms slightly and tucking the corners of the board under the armpits is the most comfortable position.

 

Dear Coach:  Do I have to use a board when I’m kicking?  Another Kicker

 

Dear A. Kicker:  No.  As per the above, unless it’s part of a 100 IM kick, for example, don’t use a board at all on back kick.  For the other kicks, some find it hard on the back to use a board, so the board is optional.  You should, of course, avoid using your arms (e.g. when breathing) if you are kicking without a board, as it is kick, after all!

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

Mon 8:10-9:10pm: Apr 12

Tue 7:45-8:45am: Apr 6, 13

Wed 7:50-8:50pm: Apr 7, 14

Thu 7:45-8:45am: Apr 8, 15

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

Sat 7:30-8:30pm: Apr 10

Sun 12:30-1:30pm: Apr 11

 

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