Carleton Masters Swimming Newsletter #251                      Friday, May 14^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 / Spring 2010 and Alumni: 7:30am Earlybirds (48 addresses), 8:30am Earlybirds (29 addresses), 6pm Whitecaps I (54 addresses), 7:10pm Whitecaps II (43 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (34 addresses).

 

 

"Our greatest glory is not in never falling, but in rising every time we fall." – Confucius

 

 

New Improved Web Site!!

A very big thank you to alumnus Steve Morton for putting together a much improved Carleton Masters Web Site.  Check it out: http://carletonmasters.tripod.com/.

 

 

Program Notes and Cancellations

·          There is still space in all Spring Masters groups (though most are nearing capacity).  Details near the end of the newsletter. 

• Carleton students please note that unless you are taking Spring/Summer courses, you will need to purchase a student summer membership if you plan to swim with Masters ($83+tax for all four months or $27+tax monthly)
• The public swim Sat May 15^th 1:35-4:30pm is cancelled due to a kids’ swim meet.
• Please note that there are no workouts on Sat May 22^nd (Earlybird Triathlon) or Mon May 24^th (Victoria Day). 
• On Mon May 24^th, there will be just one public swim: 12:30-3:30pm.
• Note also that the weekday morning swim times have changed slightly: 
  • On MWF the early morning swim is now 6:05-7:45am (shallow end). 
  • On TuTh the morning swim is now 7:30-8:30am, and for May/June is 3-lanes long course (50m pool).

 

 

New Members Parking Privileges

The Department of Recreation and Athletics is pleased to announce that effective May 1, 2010 all members who purchase a full-year membership will enjoy free parking privileges in Lot 5 weekdays from 4 pm to 9 am and all day weekends and holidays.  Please visit the Welcome Centre to complete an application for the issue of your hang tag.  See also: http://www2.carleton.ca/athletics/news/new-parking-privileges-for-members/.

 

 

Carleton Grad / Varsity Swimmer Volunteering in Africa

Jay Blechta, who was on the Varsity swim team and graduated as an Academic All-Canadian in Carleton’s Engineering Physics program, is volunteering with Engineers without Borders this Fall.  He will be in Northern Ghana for 4.5 months working to discover the root causes of the problems that the rural farmers in that area face.  He’s raising money to offset the $6500 in expenses that he will incur.  Donations over $20 are tax deductible.  For more details or to donate, see: http://www.volunteers.ewb.ca/jasonblechta.
 

 

Upcoming Open Water Swim Training Camp

Oanness Swims is organizing a weekend long open water swim camp near Gravenhurst June 4-6^th.  Cost is $300 for the weekend.  A few spots are still available.  Details at: http://www.npconsultants.com/oannesswims/owstc/index.html.

 

 

Swimmer Notes

 

Swimmer Updates:

 - George Tombler (6pm Whitecaps) reports that his wife, Poppy, is now “scooting” around their apartment with her walker.  George is still undergoing treatment for his blood clotting issues, and in addition to multiple pills has been zapped with chemo, fortunately without any obvious effect.  His doctor says he can return to swimming when he feels up to it, so we hope to see him back soon!

 - Angela Davis (7:30am Earlybirds) had knee surgery on Wed May 12^th.  We hope to see her back at the pool in about 3 weeks.

 - Nicole Le Saux (7:30am Earlybirds), an infectious diseases doctor, is heading to Haiti to work for a week.  We look forward to hearing about her experiences!

 

Aquasport Store Open:

The Ottawa Aquasport store is now open (2730 Iris, in a strip mall behind Ikea).  It’s quite small with a limited selection, but they are offering a 15% grand opening discount on most items for the month of May.  Their phone number is 613-828-6060 if you want to call ahead to check that they have what you’re looking for!

 

News Articles:

- Sports Injuries: When to Tough it Out: http://www.nytimes.com/2010/04/01/fashion/01best.html?ref=health

- Planning The Right Taper: Fast, Exponential Decay May Be The Way: http://runningresearchnews.com/News_And_Events.php?cid=1&iid=98

- Is Caffeine Bad for (Tri)Athletes?: http://www.trifuel.com/training/health-nutrition/is-caffeine-bad-for-triathletes

- Sports Psychology: Are you Mentally Tough Enough: http://www.pponline.co.uk/encyc/sports-psychology-are-you-mentally-tough-enough-42023

- Sports nutrition: are protein drinks effective in boosting sports performance?: http://www.pponline.co.uk/encyc/sports-nutrition-are-protein-drinks-effective-in-boosting-sports-performance-42022

- Growing Trend: Grow Your Own Tissue for Surgery: http://msmediacenter.tv/story.php?id=68

 

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.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  Men's polyester suits now available in size 32-36, and some new women's thin strap suits in 32-38.

 

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.

 

 

Spring Session Information

In this section you’ll find details on any changes to the plan (coaching, pool end, etc.), plus details on upcoming time trials, and attendance statistics.

 

For the Spring session, Saturdays continue to be at the usual 8:30-9:30am or 9:30-10:30am (shallow end) with a rotating coach schedule.  Lynn will be coaching the Earlybirds (deep end), and the evening coaches will normally be:

• Mon 6pm and 7:10pm: Lynn (shallow)
• Tue 6pm and 7:10pm: Mits (deep)
• Thu 6pm: Lynn (deep)
• Thu 7:10pm: Mits (deep)

 

Here are the time trials planned for the Spring Session:

400 Mon May 31^st (all)

50 and 100 Tue Jun 8^th / Wed Jun 9^th (all)

800/1500 Mon Jun 14^th (all)

200 Mon Jun 21^st (all)

Relays Wed Jun 30^th (Earlybirds)

 

Most groups recently did some dps (distance per stroke) drills on free and breast.  For freestyle, Sean Kelly (7:30am Earlybirds) did just 3 strokes for 25m, and Don Wells (6pm Whitecaps) did 4.  For breaststroke, Don “swam” 25m with just 1 stroke!  Sean and Gi Wu (6pm & 7:10pm Whitecaps) both did 2 strokes.  Well done!

 

Here are the weekday attendance statistics for the Spring term.  So far there are quite a few with perfect weekday attendance (especially in the morning groups).  Let’s see who can keep it up!

 

7:30am Earlybirds (May 3-14^th; 6 workouts; range 22-27; average 24.2):

Perfect Attendance: Brad S, Bruce B, Jessica K, Larry D, Linda R, Margaret K, Sean K

 

8:30am Earlybirds (May 3-14^th; 6 workouts; range 8-13; average 11.0):

Perfect Attendance: Alan H, Christiane W, Isla P, Margaret D K

 

6pm Whitecaps (May 3-13^th; 6 workouts; range 16-27; average 17.7):

Perfect Attendance: Dave B

 

7:10pm Whitecaps (May 3-13^th; 6 workouts; range 13-20; average 15.8):

Perfect Attendance: Ashley K, Jamie C

 

 

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.

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/

Fri-Sun Jun 4-6^th Open Water Swim Training Camp, Gravenhurst   

    http://www.npconsultants.com/oannesswims/owstc/index.html

Sat Jun 12^th Longueuil Masters Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=9524 

Sat Jun 12^th Ottawa Riverkeeper 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm
Sat Jun 19^th 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/
Sun Jul 4^th Greater Sydenham 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm

Sun Jul 11^th Carleton Place Graham Beasley 1932m Swim (MSO registration not required)

    http://www.somersault.ca/swims.htm

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

Sat Jul 31^st National Capital 1500m Swim http://www.somersault.ca/swims.htm
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

Sat Aug 7^th 4km Swim for Soldiers, Orillia (MSO registration not required) http://www.osmh.on.ca/ events@osmh.on.ca

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

Sun Aug 15^th Thousand Islands 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm

Sat Sept 4^th Canadian 3864m and 1932m Swims (MSO registration not required) http://www.somersault.ca/swims.htm

 

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

 

Sun May 2^nd Cornwall Masters Swim Meet

Several Carleton swimmers went to this meet last year, but Lynn Marshall (Coach) was the only one this year.  I was pleased with my results (considering that the meet went by very quickly as there weren’t all that many swimmers).  A few days before, I used the gift certificate for a massage (end of Winter term gift from the Earlybird groups), which was wonderful, so perhaps that helped! 

   I must say, though, that the best thing about this meet was the food – it was incredible!!  After the meet, we were served ribs, chicken, meatballs, many salads, veggies, and rolls.  And dessert was: chocolate cake with dark chocolate icing, chocolate cupcakes with chocolate icing, chocolate cream pie, two types of chocolate chip cookies, and (I think) some non-chocolate desserts, too J !  Don’t miss this feast next year!

Lynn (45-49): 1^st 50fs (29.78), 100fs (1:04.08), 800fs (9:25.79), 50br (41.04), 50fl (33.14), 100fl (1:11.71), 200IM (2:35.76)

 

Sun May 2^nd Vancouver Marathon

While Lynn had a day trip to Cornwall, Colette Kenney (8:30am Earlybirds) had a much more exiting trip to Vancouver for the weekend to run a marathon!   Full results at: http://www.bmovanmarathon.ca/results/race_results.php.  Her goal was to break 4 hours and she did.  Congrats, Colette.

Colette (45-49): 1188^th overall and 32^nd (out of 184) in her age group in 3:57:49 (3:57:07 chip)

 

 

Ask the Coach
 

Dear Coach:  Where can I buy prescription swimming goggles?  Near-Sighted Swimmer

 

Dear N-S. Swimmer: Prescription goggles are available at quite a few sports stores in Ottawa.  I believe that Sports Experts usually carries Speedo prescription goggles, as does the new Aquasport store (see Swimmer Notes above).  I'd suggest that you phone ahead to check that they have them, and that they have the prescription you are looking for.  You can also look on-line (Google corrective goggles, or try eBay).  The goggles come in diopters in half steps (e.g. -2, -2.5, -3, ...) and how high they go depends on the brand. 

 

Dear Coach:  Why do you give us pace times for the 50 easy / 100 easy between sets?  Does the pace time really matter?  Just Wondering

 

Dear J. Wondering:  The idea behind the easy swim is for you to have an “active recovery”, i.e. to recover while still keeping moving, and keeping your heart rate close to your training zone.  To get the largest benefit from the workout, you want to keep your heart-rate above your resting rate for a long amount of time.  If you take a lot of extra rest (e.g. do kick, or have a lane meeting) and don’t follow the pace times for the easy part, your heart rate will likely get out of the zone.  Thus, it’s best if you discuss the “plan” with your lane-mates before you start and do your best to follow the pace times for the easy part as well as the rest of the main set.  That said, if the pace times aren’t working out in your lane, do let your coach know!  

 
Private and Semi-Private Masters Swim Lessons
May/June:

Mon 9:45-10:45am: May 31; Jun 7, 21

Wed 7:00-8:00pm: Jun 16

Fri 9:45-10:45am: May 28; Jun 4, 18

July/August:

Mon 7:15-8:15pm: Jul 5, 12, 19, 26

Tue 7:15-8:15pm: Jul 6, 13, 20, 27

Wed 6:00-7:00pm: Jul 14, 21, 28; Aug 11, 18

Wed 7:00-8:00pm: Jul 14, 21, 28; Aug 4, 18, 25

Thu 7:15-8:15pm: Jul 8, 15, 22, 29

 

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

 
Reminders
 
Spring/Summer Registration

The Spring groups are filling up.  There are now just a few spots left in the 7:30am, 6pm, and 7:10pm groups.  You can register in person at the Welcome Centre any time the building is open, by phone (613-520-4480), or on-line (http://www2.carleton.ca/athletics/). 

- The Spring Session runs Mon May 3^rd until Wed Jun 30^th, with no workouts on Sat May 22^nd (Triathlon) or Mon May 24^th (Victoria Day).  There will be four groups available during this time:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1941

·         8:30am Earlybirds: MWF 8:30-9:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1942

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $89+GST barcode 1944

·         7:10pm Whitecaps: MTuTh 7:10-8:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1945

- The Summer Session runs Fri Jul 2^nd until Sat Sept 4^th, with no workouts on Mon Aug 2^nd (Civic Holiday).  There will be two groups available:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 10:30-11:30am: $91+GST/HST barcode 1943

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 10:30-11:30am: $96.50+GST/HST barcode 1946

Notes:

1.       Child Safety Supervision will not run in Spring/Summer due to the low numbers this year.  This program will be reconsidered for Fall/Winter 2010/2011 if we have 8 children confirmed.  Let Lynn know if you (or anyone else you know) is interested in this program.

2.       The convenience fee if you use the on-line registration system is now just $2.50.

 

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