Carleton Masters Swimming Newsletter #254                      Friday, June 18^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 (44 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (32 addresses).

 

 

“A job well done provides a feeling of accomplishment that can be obtained in no other way.” – Doug Padilla, 1984 and 1988 Olympian

 

 

Program Notes and Cancellations

• The 8:30am Earlybirds will be in the shallow end on Wed Jun 23^rd.
• The 7:10pm Whitecaps will be in the shallow end on Thu Jun 24^th.
• The Spring sessions end on Tue Jun 29^th / Wed Jun 30^th. 
• The Athletics facility is closed on Canada Day (Thu Jul 1^st).
• The Summer sessions start on Fri Jul 2^nd / Sat Jul 3^rd.

There are just 2 groups in the summer: 7:30am and 6pm

Saturdays in the summer session are 10:30-11:30am ONLY 

 

 

Dessert Potluck

Thanks to all who attended the Tue Jun 15^th dessert potluck.  There was a huge amount of food and my parents enjoyed it very much!  Someone left a very nice glass plate – please let me know if it’s yours.

 

 

Swimmer Notes

 

Swimmer Updates:

 - Isla Paterson (8:30am Earlybirds) is thrilled to report that she got her necklace back!  The woman who returned it wouldn’t even take the reward. 

 - Happy 50^th Birthday to Don Wells (6pm Whitecaps) who reached that milestone on Wed Jun 16^th.

 - Get well soon wishes are extended to Cam Dawson (6pm Whitecaps).  Cam suffered a separated shoulder in a cycling accident on Tue Jun 15^th.

 - Congratulations to Romy Schaffenburg (6pm Whitecaps) on passing the Commissionaire’s Exam!

 - Cliff Worden-Rogers (7:30am Earlybirds; cliffwordenrogers@gmail.com) is interested in purchasing second hand hand paddles and fins if anyone has any that they are not using.

 - Erica Parker (6pm Whitecaps) wrote her Chartered Financial Analyst Level One on Sat Jun 5^th.  She’s very happy that it’s over but doesn’t get the results until August.

 - George Tombler (6pm Whitecaps) and his wife, Poppy, were at Lynn’s dessert potluck and are both looking well.  George has been advised to wait a bit longer to return to the pool as he’s still feeling the affects of his chemo treatments.  George reports that his 30 year old grand-daughter, Sarah, is getting married next month.  Coach Mits Kachi taught Sarah to dive back in his lifeguard / swim instructor days when Sarah was about 10!  Yes, Mits has been working at the Carleton pool a long time!

 

New Gatineau Sports Complex:  This week was the opening of this new centre: http://www.ottawacitizen.com/sports/Gatineau+sports+complex+opens/3150179/story.html.  If anyone goes, please send a report!

 

News Articles:

- Cycling and Doping (Lance Armstrong): http://velocitynation.com/content/interviews/2009/michael-ashenden

- Spirulina and Chia: Performance Boosters or Hippie Hype?: http://www.runningtimes.com/Article.aspx?ArticleID=19368

- Water is Essential for Good Health and Performance: http://www.trifuel.com/training/health-nutrition/hydration-water-is-essential-to-good-health-performance

- Regular Aerobic Exercise is Good for the Brain: http://www.sciencedaily.com/releases/2010/04/100426105651.htm

- Sports Nutrition: Fuelling, Refueling, Repairing and Recovery: http://www.running4women.com/health.php?article_id=32&awt_l=KkUrZ&awt_m=1fjSOYDp6ND8w9

- Feed your Head: Brain Food for Athletes: http://tinyurl.com/38q2r8m

- Olga Kotelko: 91-year old Dynamo Athlete: http://www.ottawacitizen.com/health/Late+life+dynamo+natural+study/2963813/story.html

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  Most women’s suits are $40 and under and most men’s suits are $25 and under.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  A few new suits recently arrived, including a pair of Speedo 100% polyester men’s jammers waist 33” ($40).

 

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:  The money raised selling these gently used caps 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.

 

Masters Coach Tim Kilby sends his apologies for the coaching mix-up on Sat Jun 12^th.  Many thanks to ROCS/Masters Coach Claudia Cronin-Schlote for stepping in and helping out!

 

Please note that the 8:30am Earlybirds will be in the shallow end on Wed Jun 23^rd, due to an early morning school group booking.  Also, the 7:10pm Whitecaps will be in the shallow end on Thu Jun 24^th, due to it being the last day for the younger ROCS children who want to use the deep end for their last 20 minutes.

 

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:

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)

 

Congratulations to all those who participated in the 50 and 100m time trials on Tue Jun 8^th / Wed Jun 9^th, especially those who improved.  Carol Alexander (7:30am Earlybirds) and Lynn Brodsky (6pm Whitecaps) improved in both their swims!  The biggest improvements were by Carol in 50fs (4.0 sec) and Hilary March (6pm Whitecaps) in 100IM (3.6 sec).  Here’s a list of all the improvements:

 

50fs

Carol Alexander (7:30am Earlybirds) 4.0

Jamie Chalmers (7:10pm Whitecaps) 1.4

Lynn Brodsky (6pm Whitecaps) 0.9

Aaron Holtzman (8:30am Earlybirds) 0.7

Cathie Bass (7:10pm Whitecaps) 0.6

David Merriby (7:10pm Whitecaps) 0.5

Katie Hammond (7:10pm Whitecaps) 0.2

Linda Rossman (7:30am Earlybirds) 0.2

 

50bk

Angela Davis (7:30am Earlybirds) 0.4 [just returning from knee surgery – must have been a success!]

 

50fl

Nathan Fudge (6pm Whitecaps) 1.0

Katherine Venance (6pm Whitecaps) 0.7

 

100fs

Carol Alexander (7:30am Earlybirds) 2.3

Lynn Brodsky (6pm Whitecaps) 1.6

Lara Thorpe (7:10pm Whitecaps) 1.4

Carmel McNeil (7:30am Earlybirds) 0.5

 

100IM

Hilary March (6pm Whitecaps) 3.6

Rod Haney (7:30am Earlybirds) 1.9

Gi Wu (6pm/7:10pm Whitecaps) 1.6

Ian Lorimer (7:30am Earlybirds) 1.0

Lucie Boudreau (8:30am Earlybirds) 0.4

 

Even equaling your best time in events this short is great!  There were three swimmers who tied their previous bests:

Ian Lorimer (7:30am Earlybirds) 50fs; Isabelle Fradette (8:30am Earlybirds) 50fs; Irene Marushko (7:30am Earlybirds) 100fs

 

Well done by all who participated in the 800/1500 time trials on Mon Jun 14^th.  It’s a mental challenge to swim fast for that long!  Five people improved by over 1 minute!  Romy Schaffenburg (6pm Whitecaps) and Jamie Chalmers (7:10pm Whitecaps) improved by 2:21 and 2:11, respectively, in the 800.  Kelly Meaney (6pm Whitecaps) improved by 3:25 in the 1500.  Lois Frankel (7:30am Earlybirds) improved by 1:22 in the 800, and Lynn Brodsky (6pm Whitecaps) improved by 1:49 in the 1500.  Wow!!  Here’s the full list of improvements:

 

800fs
Romy Schaffenburg (6pm Whitecaps) 2:21

Jamie Chalmers (7:10pm Whitecaps) 2:11

Lois Frankel (7:30am Earlybirds) 1:22

Linda Rossman (7:30am Earlybirds) 6

 

1500fs

Kelly Meaney (6pm Whitecaps) 3:25

Lynn Brodsky (6pm Whitecaps) 1:49

Mike Lau (6pm Whitecaps) 48

Maureen Mahoney (7:10pm Whitecaps) 18

 

Here are the weekday attendance statistics for the Spring term.  There are now just 3 morning swimmers (two with the same name: Margaret King!) with perfect weekday attendance.  Let’s see who can keep it up!

 

7:30am Earlybirds (May 3-June 18^th; 20 workouts; range 14-27; average 21.8):

Perfect Attendance: Margaret K

Missed 1 Workout: Bruce B

Missed 2 Workouts: Carmel M, Linda R

Missed 3 Workouts: Jessica K, Lois F

 

8:30am Earlybirds (May 3-June 18^th; 20 workouts; range 7-15; average 10.6):

Perfect Attendance: Alan H, Margaret D K

Missed 2 Workouts: Colette K

 

6pm Whitecaps (May 3-June 17^th; 20 workouts; range 13-27; average 19.2):

Missed 2 Workouts: Pete L

Missed 3 Workouts: Dave B

 

7:10pm Whitecaps (May 3-June 17^th; 20 workouts; range 6-23; average 14.5):

Missed 2 Workouts: Jamie C

Missed 3 Workouts: 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.

Sat Jun 19^th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198 Cancelled

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

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

Sat Jun 26^th Technosport 2k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

Sun Jun 27^th Etobicoke LCM Swim Meet http://www.mastersswimmingontario.ca/pdf/EOMAC2010WorldsWarmup.pdf
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

    http://www.mastersswimmingontario.ca/pdf/BrGroveows2010.pdf

Sat Jul 24^th Technosport 3k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

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 Technosport 4k Swim Meech Lake (MSO registration not required)

    http://www.technosport.ca/series/series.htm

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!!)

 

Sat-Sun May 29-30^th Ottawa Race Weekend

Sorry to those I missed last time!  And thanks to Mike Lau (6pm Whitecaps) for explaining why they used chip time and not gun time for the placings for the half marathon.  It was because there were two starts 15min apart, so the gun times for the second wave would be incorrect: http://www.ncm.ca/index.php/en/sunday.  Full results at: http://www.sportstats.ca/.

     Half Marathon (9207 participants) – placing by chip time [not sure why!]

Maureen Mahoney (7:10pm Whitecaps; 25-29): 1231^st overall; 244^th woman and 53^rd in age group in 1:50:39.4 (1:44:07.0)

Stephane Reynaud (x-Whitecaps; 35-39): 3296^th overall; 2215^th man and 432^nd in age group in 2:13:33.3 (1:57:29.1)

 

Sat-Sun Jun 5-6^th Rideau Lakes Bike Tour

After a better than expected Saturday, Sunday was bitterly cold and wet.  Not many riders made it back the whole way on Sunday.  Congratulations to all who took part: Renee Robert (8:30am Earlybirds), Lucie Boudreau (8:30am Earlybirds), Sebastien Robillard-Cardinal (x-6pm Whitecaps), Sandy Lawson (7:30am Earlybirds), Natalie Aucoin (6pm Whitecaps).  And a big pat on the back to those who actually finished: Susan Nevitt-Yelle and Colette Kenney (8:30am Earlybirds) despite a crash that chipped one of Susan’s teeth and left them both cut and bruised; Mike Sims (6pm Whitecaps) who had a crash and lots of bruises to show for it; David Mate (7:10pm Whitecaps); Cliff Worden-Rogers (7:30am Earlybirds); Tamsin Douglas (7:30am Earlybirds) and her husband, Rob.

 

Fri-Sun Jun 4-6^th EOSA and OFSAA

Some of our swimmers also have athletic children!  On the weekend of Jun 4-6^th Sandy Lawson (7:30am Earlybirds)’s daughter, Dorothy Apedaile, and Natalie Aucoin (6pm Whitecaps)’s daughter, Brigitte Boland, swam in the EOSA (Eastern Ontario Swimming Association) LCM Championships (Nepean Sportsplex) earning medals!  Dorothy competed in the 14 year old girls category and was 1^st in 50 free (28.74), and 3^rd in 100 free (1:03.19) and 100 fly (1:15.08).  Brigitte competed in the 13 year old girls category and was 3^rd in 100 free (1:05.15).  Good job, girls!

   The same weekend, Margaret King (7:30am Earlybirds)’s 14 year old son, Vincent Gionet, competed in shot put at the OFSSA (Ontario Federation of Secondary Schools Athletics) Championships (London) and, in his first year of competing, won the midget boys category with a personal best of 15.44m.  Here’s a great article from the Citizen: http://www.ottawacitizen.com/sports/amateur/Saving+best+last+allows+Hillcrest+thrower+defy+early+results/3124971/story.html.  Vincent hopes to make it to Junior Nationals this summer.

 

Sat-Sun Jun 5-6^th Pickering Dragon Boat Competition

Debby Whately (6pm Whitecaps) is paddling on several dragon boat teams.  At this competition, she was paddling with the Women’s National Grand Dragon Team (i.e. women age 50+).  They competed in a Open Women’s category and finished a close second (0.5 seconds back) behind a team that included five women from the Premier (i.e. youngsters!) National team.  Well done, Debby!

 

Sat Jun 12^th Barrhaven Run for Roger’s House 10km (342 participants)

Congrats to Cliff on a great run!  Full results at: http://www.sportstats.ca/.

Cliff Worden-Rogers (7:30am Earlybirds; 20-29): 4^th overall; 4^th male and 3^rd in age group in 33:52.3 (33:51.2)

 

Sat Jun 12^th Ottawa Riverkeeper Swim/Triathlons

Good job and please let me know if I missed anyone!  Congratulations especially to Amelia for being top woman in the Super Sprint, and to Renee for winning her age group in the Olympic Distance!  Full results at: http://www.sportstats.ca/.

   1600m Swim (7 participants)

Nathan Fudge (6pm Whitecaps): 3^rd overall and 2^nd man in 24:58

Hilary March (6pm Whitecaps): 4^th overall and 2^nd woman in 27:22

   Olympic Distance Triathlon (1600m/44.4k/10k; 137 participants)

Joshua Robert (Renee’s son; 20-24): 66^th overall, 55^th man and 8^th in age group in 2:51:20

Lucie Boudreau (8:30am Earlybirds; 50-54): 101^st overall, 26^th woman and 4^th in age group in 3:07:57

Renee Robert (8:30am Earlybirds; 55-59): 103^rd overall, 28^th woman and 1^st in age group in 3:10:01

   Sprint Triathlon (400m/23.7k/5k; 241 participants)

David Mate (7:10pm Whitecaps; 35-39): 54^th overall, 44^th man and 8^th in age group in 1:20:10

Naomi Robert (Renee’s daughter; 20-24): 188^th overall, 71^st woman and 7^th in age group in 1:39:01

   Super Sprint Triathlon (200m/13.3k/5k; 47 participants)

Amelia Zimmermann (6pm Whitecaps; 14-15): 5^th overall, 1^st woman and 1^st in age group in 58:55

 

Sat Jun 12^th Mont-Tremblant Olympic Triathlon (1500m/40k/10k; 165 participants)

Well done, Francois!  Full results at: http://www.sportstats.ca/.

Francois Audet (x-Earlybirds; 50-54): 17^th overall and 1^st in age group in 2:10:58

 

 

Ask the Coach
 

Dear Coach:  How is it possible to breathe only every 7^th or 9^th stroke?  Gasping Swimmer

 

Dear G. Swimmer:  First, try to relax (easier said than done, I know).  Second, don’t start exhaling right away.  Wait until 2 or 3 strokes before your next inhalation to exhale and you’ll find it much easier.  Some people are naturally better at breath holding than others, so work up to 7 and 9 by doing 5 first!  If you feel a headache coming on, breathe more often.

 

Dear Coach:  I saw someone doing backstroke with both arms together and a breaststroke kick during the recent time trials.  Is that legal?  It’s not what you taught us!  Confused Backstroker

 

Dear C. Backstroker:  Backstroke must be done on your back.  Beyond that, the arm and leg movements are the swimmer’s choice.  For most swimmers, single-arm backstroke with a freestyle (flutter) kick is fastest, but some find a double-arm backstroke with a breaststroke (whip) kick to work better for them.

 

Dear Coach:  When we did the passing practice all worked well, except when two people arrived at the wall at about the same time.  How should we pass on the turns?  Novice Passer

 

Dear N. Passer:  Ideally, neither swimmer should stop.  However, if it is warm up or easy swimming (as opposed to, for example, a timed 1500), it’s fine for the swimmer being passed to pause slightly to let the faster swimmer by.  If it is part of the main set or a timed swim, then it’s best if both swimmers keep going.  What should happen is that the person who is about to be passed (passee) should realize that someone is coming up behind him/her and make a definite move so that the swimmer passing (passer) knows the passee is aware someone is approaching.  The passee should try to decide which of the two will arrive at the wall first.  If he/she thinks it’s the passee, he/she should move away from the lane rope to give room for the passer to start passing on the outside.  If he/she thinks it’s the passer, he/she should move towards the lane rope to give room for the passer to start passing on the inside.  Whoever is on the inside should turn on the far side of the black line and whoever is on the inside should turn on the inside of the black line.  Even if the passee guesses wrong, this will still work.  The main thing is for the passee to make a clear move so the passer knows which way to go.  Some like to tap the foot of the person they are passing, but that is only necessary if the person being passed isn’t paying attention!

 
Private and Semi-Private Masters Swim Lessons

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

Wed 6:00-7:00pm: Jul 21; Aug 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
 
Summer Registration

The Summer groups are filling up.  There 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 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