Carleton Masters Swimming Newsletter #252                      Friday, May 28^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).

 

 

"Continuous effort... is the key to unlocking our potential." – Liane Cardes

 

 

Program Notes and Cancellations

• The Spring sessions ends on Tue Jun 29^th / Wed Jun 30^th
• 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)
• Note also that the weekday morning public 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 (Pay and Display area nearest the Fieldhouse) 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/.

 

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Gi Wu (6pm and 7:10pm Whitecaps) on his recent engagement!  Gi propsed to Yu Geng on Sat May 22^nd at sunset by the lighthouse at Santa Cruz, California.  He has known Yu since high school.  She is planning to move to Ottawa after defending her Ph.D. next year, and then they’ll plan a wedding date. 

 - Lois Frankel (7:30am Earlybirds) is an Associate Professor in Carleton’s School of Industrial Design.  In her “spare time” she is pursuing a Ph.D. at Concordia University and she has a great excuse for missing swimming on Mon May 31^st.  That’s the day she writes her comprehensive exams.  Good luck, Lois!

 - Andrew Buzzell (7:30am Earlybirds) has just completed his M.A. in Philosophy of the Mind at Carleton.  He will graduate with distinction in June.  Well done, Andrew!!

 - George Tombler (6pm Whitecaps) reports that Poppy, is now getting around so well at home that she sometimes (against medical advice) doesn’t use her walker.  George is still undergoing chemotherapy treatment for his low platelets / leukemia and is doing well, except that one of the side effects of one of his medications is that it weakens the bones a bit and he has a small crack in his spine which is painful.  His chemo could go on until sometime in the summer, but he hopes to be back at the pool fairly soon.  He says it takes him just 3 strokes to swim a length of the pool in his condo building!

 - Angela Davis (7:30am Earlybirds) had knee surgery on Wed May 12^th.  She is recovering very well, although it took a while to get over the drugs.  She did a very short swim this morning and hopes to be back next week.

 - Kristi Dean (Coach) is going to have another girl (due Sept 29^th).  Along with Regan and Kristi’s two step-daughters, they will be able to field a girls’ relay team J !

 - Marty Raymond (Technosport and x-Carleton Masters) has signed up for the Hawaii Ultraman for the 7^th time.  This is a 3-day race on the big Island in November and involves 10k of swimming and 145km of biking on day 1; 276km of biking on day 2; and 84km of running on day 3.  The race is by invitation only and limited to 35 participants.  See: http://ultramanlive.com/.  Go, Marty!

 - Louise Hayes (x-Coach and Carleton Varsity Swim Team Alumni President) scanned an article from the Charlatan with information on the first meet for Carleton Masters / Varsity.  Check out the link at the bottom of the page: http://carletonmasters.tripod.com/clubhistory.html.

 - Joanna Brown (x-Whitecaps, now with ROCS) won her first international race, the 2010 Junior Triathlon Pan American Championships in Ixtapa on Sat May 22^nd.  Due to very high surf, the swim was changed to a 2k run, so the course was 2k run; 20k bike; 5k run.  Joanna’s time was 57:24, 27 seconds ahead of the 2^nd place girl from Mexico.  Details at: http://www.triathlon.org/events/event/2010_ixtapa_patco_junior_triathlon_pan_american_championships/.  Great job, Joanna! 

 - Thanks to Penny Estabrooks (8:30am Masters) and Margaret King (8:30am Masters) for the latest update on Dorothy Ghetler (x-8:30am Masters).  Dorothy is recovering slowly from her surgery for cancer of the esophagus.  She contracted C. difficile in hospital which has made her quite weak.  Dorothy says that she always wanted to be thin, but she doesn’t recommend this approach to anyone else!

 

Leaving Workout Early?:  If you need to leave workout early, just let your coach know (or make sure we notice you leaving).  We worry if someone leaves without telling us, in case of illness, etc.

 

How do Masters Swimmers do it?:

• Masters swimmers do it best in water.
• Freestylers do it with a good roll.
• Butterflyers do it with two hands and heavy breathing.
• Backstrokers do it without ever seeing where they're going.
• Breaststrokers do it with a wave.
• Individual Medley'rs do it at least four different ways.
• Relay teams do it with a good touch.
• Masters distance swimmers do it longer.

From: http://masterswim.org/oddball.html.

 

News Articles:

- People get hungrier when they're starved for sleep: http://www.reuters.com/article/idUSTRE63854120100409

- Interval Training: how to improve your fitness and increase your VO2max: http://www.pponline.co.uk/encyc/interval-training-how-to-improve-your-fitness-and-increase-your-vo2max-471

- To Eat or Not to Eat Pre-Workout?: http://tinyurl.com/yk6chqh

- Regular Exercise: A Fountain of Youth: http://www.nytimes.com/2010/03/02/health/02brod.html?ref=nutrition

- What You Eat After Exercise Matters: http://www.sciencedaily.com/releases/2010/01/100128122142.htm

- Macronutrients - carbohydrates should be the fuel of choice for serious athletes: http://www.pponline.co.uk/encyc/macronutrients-carbohydrates-should-be-the-fuel-of-choice-for-serious-athletes-99

 

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 some upcoming coaching changes due to Lynn’s schedule:

Tue Jun 8^th (6pm and 7:10pm Whitecaps): Lynn

Mon Jun 14^th (6pm and 7:10pm Whitecaps): Mits

Thu Jun 17^th (6pm and 7:10pm Whitecaps): Lynn

Thu Jun 24^th (6pm and 7:10pm Whitecaps): Mits

Fri Jun 25^th (7:30am and 8:30am Earlybirds): Eddie (Pool Staff / 8:30am Earlybirds)

 

The time trials planned for the Spring Session are as follows:

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)

 

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

 

7:30am Earlybirds (May 3-28^th; 11 workouts; range 18-27; average 22.9):

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

 

8:30am Earlybirds (May 3-28^th; 11 workouts; range 8-15; average 11.2):

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

 

6pm Whitecaps (May 3-27^th; 11 workouts; range 13-27; average 18.9):

Missed 1 Workout: Dave B, Pete L

 

7:10pm Whitecaps (May 3-27^th; 11 workouts; range 6-23; average 15.8):

Missed 2 Workouts: Jamie C, Maureen 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.

 

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!!)

 

Fri-Sun May 21-23^rd American Triple-T Ohio

Cliff Worden-Rogers (7:30am Earlybirds) participated in this crazy weekend of four triathlons in 3 days.  Friday evening is a super sprint.  Saturday is two Olympic distance races, and Sunday a half-ironman distance race, all on very challenging and hilly courses!  Cliff had an awesome (but tiring) weekend:

Friday Super Sprint: 15^th: 22:17

Saturday am Olympic: 10^th 2:15:52

Saturday pm Olympic: 9^th 2:19:46

Sunday Half-Ironman: 4^th 4:54:58

Overall: 3^rd Senior Male Solo (9:52:54)

You can read more about the races at: http://www.americantriple-t.com/events/oh/home.  Results are at: http://www.hfpracing.com/results.  And I recommend Cliff’s race report at: http://www.livemultisport.com/2010/05/triple-t-ohio-4-triathlons-in-3-days/.  Awesome job, Cliff!!!

 

Sat May 22^nd Earlybird Triathlon, Carleton

Quite a few Carleton swimmers and alumni participated in this event.  Nice weather this year, for a change!  Full results at: http://www.sportstats.ca/.  Well done, all, and a big thank you to Kathy and Carolyn Brown (7:10pm Whitecaps) for volunteering at the swim exit.  (If I missed anyone, let me know!)

   Try-a-Tri (100m/10.5k/2k; 218 participants)

Caroline Vandal (7:10pm Whitecaps): 130^th overall and 73^rd female in 53:43

   Super Sprint (100m/10.5k/5k; 72 participants)

Amelia Zimmermann (6pm Whitecaps; 14-15): 4^th overall; 1^st woman and 1^st in age group in 50:41

   Sprint Relay (500m/20.5k/5k; 16 teams)

Ashley Kotarba (7:10pm Whitecaps; Mixed Relay Swimmer): 6^th overall and 3^rd mixed team in 1:23:59

   Sprint (500m/20.5k/5k; 182 participants)

Sheila Kealey (6pm Whitecaps; 45-49): 10^th overall; 1^st woman and 1^st in age group in 1:07:37

Samantha Klus (x-7:10pm Whitecaps; 14-15): 12^th overall; 2^nd woman and 1^st in age group in 1:09:25

Alex Maxwell (x-7:10pm Whitecaps; 14-15): 13^th overall; 11^th man and 1^st in age group in 1:10:06

Jade Gregory (x-Whitecaps; 18-19): 19^th overall; 3^rd woman and 1^st in age group in 1:12:16

Mike Sims (6pm Whitecaps; 45-49): 32^nd overall; 26^th man and 2^nd in age group in 1:15:50

Dominique Verdurmen (x-7:10pm Whitecaps; 16-17): 44^th overall; 9^th woman and 2^nd in age group in 1:18:49

Margaret King (7:30am Earlybirds; 45-49): 51^st overall; 11^th woman and 2^nd in age group in 1:20:44

Alycia Fowler-McKeown (x-7:10pm Whitecaps; 14-15): 52^nd overall; 12^th woman and 3^rd in age group in 1:21:12

Val Torontow (x-7:30am Earlybirds; 20-24): 68^th overall; 14^th woman and 2^nd in age group in 1:24:19

 

 

Ask the Coach
 

Dear Coach:  Who is David Wilkie?  Young Breaststroke Driller

 

Dear Y.B. Driller:  The David Wilkie breaststroke drill is named after the Scottish swimmer who set the World Record in 200m breaststroke (2:15.11) at the 1976 Montreal Olympics (the only men’s event not won by an American).  He held the World Record until it was broken by the late Canadian Victor Davis in 1982.  When I was in grad school in the UK in the 1980s, I went to a breaststroke clinic put on by Wilkie.  He demonstrated his right arm / left leg, followed by left arm / right leg drill which looked beautiful when he did it.  We weren’t in the water during the demo, so I had to wait until the next day to try it.  It’s not so beautiful when I do it J !  That said, now that we’ve done this drill for quite a few sessions, many of you are now very good at it!

 

Dear Coach:  I’m interested in Child Safety Supervision for Fall/Winter.  Can you please put my name on the list of those interested?  A Parent Swimmer

 

Dear A.P. Swimmer:  Certainly – done!  I’ve also e-mailed others who I think might be interested and am putting together a list of potential Child Safety Supervision customers.  If anyone knows of anyone who might be interested, please let me know or ask them to contact me.

 

Dear Coach:  Which part of lot 5 can members park in under the new rules?  New Parking Pass Owner

 

Dear N.P.P. Owner:  You should park in the front part of Parking Lot #5 (in the pay and display area).  This is the part of Lot 5 nearest the FieldHouse and entrance to Alumni Hall.  The members parking passes don’t work in the card reader for the barricades to the back part of Lot 5, which is intended for full-time parking pass holders (generally Carleton staff and students).

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

Mon 9:45-10:45am: Jun 7, 21

Fri 9:45-10:45am: 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