Carleton Masters Swimming Newsletter
#257
Thursday, July 29th, 2010
To: Carleton Masters Coaches /
Staff (8
addresses)
Bcc:
Those Registered
for Fall 2009 / Winter 2010 / Spring 2010 and Alumni:
7:30am Earlybirds (56 addresses), 8:30am Earlybirds
(29 addresses), 6pm Whitecaps I (55 addresses), 7:10pm Whitecaps II
(44 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (29
addresses).
“A man should not
leave this earth with unfinished business. He should live each day as if it was
a pre-flight check. He should ask each morning, am I prepared to lift-off?” –
Diane Frolov and Andrew Schneider
Summer Masters
Program Notes and Cancellations
Remember that summer session
Saturdays are 10:30-11:30am only.
The 4:30-6:00pm
swim has been extended to 7:00pm on that date only.
The pool will be
open for one public swim that date: 12:30-3:30pm.
Fall / Winter Masters Programs:
Registration Starts Tue Aug 3rd
Below are the
details on the programs available for Fall 2010 / Winter 2011.
Registration for both Fall and Winter will start on Tue Aug 3rd
(on-line: http://www.carleton.ca/athletics, in person and
by phone: 613-520-4480). Note that some groups will fill up quickly, and
those on the waiting list cannot always be accommodated in their first choice of
program.
The main change for this coming year is that there will just be
one Saturday morning swim:
8:15-9:25am (1hr
10min). Also, there will now be a
separate registration for
Saturday. In
other words, Saturdays are optional and
not included with
the weekday programs.
Child safety supervision will run during 6pm Whitecaps provided that at least 6
kids are signed up.
Masters remains a members-only program – details on memberships in the next
section below.
Here are the programs, dates and
prices:
Fall 2010:
Tue Sept 7th to Fri Dec
17th (no workouts Mon Oct 11th:
Thanksgiving)
Winter 2011:
Tue Jan 4th to Fri Apr
15th (no workouts Mon Feb 21st: Family Day)
7:30am Earlybirds 1: 7:30-8:30am
MWF: $120 plus tax each term (barcodes: Fall: 2466; Winter:
2468)
8:30am Earlybirds 2: 8:30-9:30am
MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter:
2469)
6pm Whitecaps 1: 6:00-7:10pm MTuTh:
$132 plus tax each term (barcodes: Fall: 2470; Winter:
2473)
7:10pm Whitecaps 2: 7:10-8:10pm
MTuTh: $120 plus tax each term (barcodes: Fall: 2471; Winter:
2474)
8:10pm Whitecaps 3: 8:10-9:10pm
TuTh: $88 plus tax each term (barcodes: Fall: 2472; Winter:
2475)
8:15am Saturday Earlybirds:
8:15-9:25am Sat: $40 plus tax each term (barcodes: Fall: 2761; Winter:
2762)
6pm Child Safety Supervision:
6:00-7:10pm MTuTh: $120 each term (barcodes: Fall 2476; Winter:
2477)
2010-2011
Athletics Membership Information
The main change for this year is
that the swim-only membership has been reintroduced, and there are more perks
for purchasing a 1 year adult membership. You can also pay for your
membership through scheduled monthly payments.
Memberships:
Adult: 1 year: $465 (monthly:
$39)
Spouse/Child of member: 1 year: $375
(monthly: $31)
Morning Membership: 1 year: $325
(monthly: $27)
Alumnus: 1 year: $349 (monthly:
$29)
Non-Carleton Student: 1 year: $395
(monthly: $35)
Swim-Only (pool access only): 1
year: $395 (monthly: $35)
Monthly: $65 per
month
Senior Couples: 1 year: $695
(monthly: $59)
Family Membership: 1 year: $1139
(monthly: $95)
Winter Walking: $25 per
month
Notes:
-
a pass for
parking in the pay-and-display area of Parking Lot 5 (by the Field House) good
6-9am and 4-11pm
-
complimentary
gift
-
one
complimentary guest pass
-
access to
squash courts subject to pre-booking and
availability
Swimmer
Notes
Swimmer
Updates:
- Irene Marushko
(x-7:30am
Earlybirds) will not be returning to Carleton Masters this fall due to the
difficulty in commuting from her new house. We’ll miss you! Thanks
to Irene for sending this great link about a new pool in
Lane
Etiquette: Please remember that if you
arrive late, join in with your lane-mates and don’t start the warm-up from the
beginning. If you have to leave early, do take a few minutes to cool down,
but avoid getting in the way of those still doing the main set. Also, if
you get lapped, just skip a 50 and join back in with the group. If your
lane isn’t working out for you, let your coach
know!
Marnie Tatham
Obituary: Marnie was the Diving coach
at U of Waterloo 1973-1980 and also judged diving internationally. She
recently passed away at age 82: http://www.athletics.uwaterloo.ca/varsity/sports/2009_2010/swimming/index.htm.
News
Articles:
- Do Genes
Help Generate A Sixth Gear?: http://www.swimnews.com/News/view/7862
- Milk: Two Glasses a Day Tones
Muscles, Keeps the Fat Away in Women, Study Shows: http://www.sciencedaily.com/releases/2010/05/100526141854.htm
- Racing the Hands of Time (Running
and Chronological Age are not the Same): http://www.runningtimes.com/Article.aspx?ArticleID=19839
- Flip-Flops can Create Foot and Leg
Problems: http://abclocal.go.com/kabc/story?section=news/health&id=7477539
- Sports Nutrition: Practical Advice
on Carbohydrates, Hydration and Antioxidants: http://www.pponline.co.uk/encyc/sports-nutrition-practical-advice-on-carbohydrates-hydration-and-antioxidants-42117
- Child Triathletes Chase Fun and
Fitness: http://www.theglobeandmail.com/life/family-and-relationships/child-triathletes-chase-fun-and-fitness/article1594605/
Swim Suits for
Caps and
Goggles to Borrow:
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
Nose Clips for
Summer Session
Information
The pool allocation and coaches for
the summer session are as follows:
Earlybirds (deep end):
Whitecaps (shallow end): July:
Saturdays (usually shallow end):
rotating coach schedule (see web site)
The time trials
for the Summer Session are:
200 Tue Jul 6th / Wed Jul
7th (all)
2 x 50 Mon Jul 26th
(all)
400 Fri Aug 6th
(Earlybirds)
800/1500 Tue Aug 17th /
Wed Aug 18th (all)
100 or 200 Fri Aug 27th
(Earlybirds)
Relays Thu Sept 2nd / Fri
Sept 3rd (all)
Congratulations to all those who
participated in the 50m time trials on Mon Jul 26th, especially those
who improved. Special kudos to Aaron
Holtzman who improved in both his 50m swims, despite stopping both
times to fix his goggles! (I see more improvement in the future once that
issue is solved!) The biggest improvements were by Aaron in 50br (2.8), Jane Imai in 50fl (2.1) and Ian Lorimer in 50bk (1.3). Special
mention to Bruce Brown (7:30am
Earlybirds) and Margaret King
(7:30am Earlybirds) who each equaled a best time – Bruce in 50bk and Margaret in 50br. The evening group
was at a bit of a disadvantage as with being in the shallow end no diving was
permitted!
Here are all the
improvements:
50fs
Aaron
Holtzman (7:30am Earlybirds)
0.9
Jamie
Chalmers (6pm Whitecaps)
0.7
Lianna
Fotia (7:30am Earlybirds)
0.6
Annie
Chinneck (7:30am Earlybirds)
0.3
Madelayne
DeGrace (7:30am Earlybirds)
0.3
Martin
Blumenauer (7:30am Earlybirds)
0.2
50bk
Ian
Lorimer (7:30am Earlybirds)
1.3
50br
Aaron
Holtzman (7:30am Earlybirds)
2.8
50fl
Jane
Imai (7:30am Earlybirds)
2.1
Here are the weekday attendance
statistics so far this term. If you’ve ever wanted to win the best
attendance award, this is a good time to aim for it, due to all the
vacations!
7:30am
Earlybirds: July 2-28th; 12
workouts; range: 17-34; average: 28.3
Perfect Attendance: Alan J,
Amir B, Isla P, Mike M, Nicole LS
6pm
Whitecaps: July 5-27th; 11
workouts; range: 11-23; average: 17.4
Perfect Attendance: Jamie C, Mary Ann
O
You must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2009-2010 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 31st, 2010. Contact
http://www.mastersswimmingontario.ca/competition/schedule01.htm.
For
Here’s a list of tentative and confirmed upcoming
competitions (mostly) in
Sat Jul 31st National
Capital 1500m Swim http://www.somersault.ca/swims.htm
Jul
31-Aug 6th World Masters Aquatic Championships,
Sat Aug 7th Technosport
4k
http://www.technosport.ca/series/series.htm
Sat Aug 7th 4km Swim for
Soldiers,
Sun Aug 8th
Sun Aug 15th
Sun Aug 15th Thousand
Islands 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm
Fri-Sun Aug 27-29th Total
Immersion Swim Camp,
http://www.npconsultants.com/oannesswims/owstc/owstc_V3/index.html
Sat Sept 4th 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 Jul
4th
Full results at: http://www.sportstats.ca.
Congratulations to Lucie on her first half ironman distance
race!
Lucie
Boudreau (7:30am Earlybirds; 50-54): 313rd
overall and 7th in age group in 6:20:36
Sat Jul
17th Bring on the Bay 3k Swim (171
participants)
Full results at: http://www.bringonthebay.com/images/c/cd/BOTB_final_results_July17_2010.pdf and
http://www.bringonthebay.com/images/8/8f/BOTB_final_results_by_age_category_July17_2010.pdf.
Well done, ladies!!
Margaret
King (7:30am Earlybirds; 40-49):
69th overall and 13th in age group in
51:02
Cheri
Reddin (6pm Whitecaps; 30-39):
71st overall and 10th in age group in
51:14
Lucie
Boudreau (7:30am Earlybirds: 50-59):
119th overall and 5th in age group in
59:10
Sun Jul
18th Gravenhurst Sprint Triathlon (750m/20k/5k; 298
participants)
Full results at: http://www.msctriathlon.com/ms/events/results_2010.cfm.
Congrats to Andrew and Kerry-Lee on their great
placings!
Andrew
Buzzell (x-7:30am Earlybirds; 30-34):
3rd overall and
2nd in age group in
1:10:20
Kerry-Lee
Powell (7:30am Earlybirds; 35-39):
83rd overall and 3rd in age group in
1:28:35
Sun Jul
25th
Congratulations to Alex on his
awesome 2nd overall placing! Full results at: http://www.atlanticchip.ca/events/results-show.php?result=1056.
Alex
Russell (x-8:30am Earlybirds; 20-29):
2nd overall and 1st in age group in 1:10:41 (just 25sec
behind the winner!)
Sun Jul
25th San Francisco Half
Well done, Gi! Full results
at: https://www.runraceresults.com/Secure/RaceResults.cfm?ID=RCLF2010.
Gi
Wu (6pm Whitecaps; 20-29):
498th overall, 358th man and 108th in age group
in 1:56:16 (1:47:08 chip time)
Ask the Coach
Dear Coach:
Can salamanders
swim? Looking at the Pool Wall
Dear L.a.t.P.
Wall: All salamanders can swim.
Salamanders are amphibians and live partly or permanently in water, though a few
species remain on land in adulthood.
Dear
Coach: I enjoyed fin day, but I
found it very difficult to do breaststroke with the fins. Any
suggestions? New Fin Swimmer
Dear N.F. Swimmer: The fins
that we have at Carleton should not be used for breaststroke. They are
designed for fly, back and free kick. Attempting breaststroke kick will be
very hard on your knees. Some companies, e.g. Speedo, do make breaststroke
fins: http://www.speedousa.com/product/index.jsp?productId=3106939,
but I’ve never tried them.
Dear
Coach: My time trial time was much
slower than last time. I seem to be slowing down very quickly. Any
tips for improvement? Disappointed Time Trial
Swimmer
Dear D.T.T. Swimmer: There are
lots of factors that affect how we swim from day to day. Some days are
just “good days” and some are “bad days”. That alone can make a
significant difference. On top of that, if we’re in the deep end and you
can dive in, that can make over 1 second difference in your time, compared to
pushing off the end of the pool in the shallow end. Having someone your
speed (or a little faster) next to you can also help with getting a better time.
Unfortunately, most of us are not getting any younger, and we do tend to slow
down a little with age, although you shouldn’t see any dramatic changes until
about age 70. Menopause may affect performance in a negative way, although
it seems the experts don’t all agree on that (http://mi.rsmjournals.com/cgi/content/abstract/11/2/45,
http://findarticles.com/p/articles/mi_m0NHF/is_4_27/ai_n39635279/).
The main thing that we need to do to swim fast, is to swim fast! Most of
us do mostly aerobic (moderately-fast) training, so it’s not surprising that
when we ask our body to go really fast, it doesn’t do so well. We tend to
get into a rut if our training is mostly at one speed. I recommend (health
permitting) that you try to vary your speed more in workout. When we go
fast, especially for short distances (25-50m) really push yourself. Some all out
short distance sprinting (anaerobic training) should help your next time
trial.
Dear
Coach: I’ve been out of the water
for a few weeks. How long will it take me to get back in shape, and is
there anything in particular I should make sure I do or avoid? Out of
Shape Swimmer
Dear O.o.S. Swimmer: The short
answer is, it depends! If you were out of the water due to illness or
injury, you will have to be very careful getting back into the routine. If
the break was due to travel or general laziness then you don’t have to be quite
so cautious. Depending on how long you’ve been out of the water and how
you are feeling, you may need to get back into things gradually. Don’t be
afraid to move down a lane or swim less than a full workout when you first come
back. You don’t want to do so much that you are so tired or sore that you
skip the next workout! Note that as we get older, it does take longer to
get back into shape. You may also find that it takes more workouts per
week to maintain your fitness. The main advice for aging athletes is to
avoid long breaks wherever possible as it’s much easier to stay in shape than to
get into shape!
Private and Semi-Private Masters
Swim Lessons
Wed 6:00-7:00pm: Aug 18,
25
Wed 7:00-8:00pm: Aug
25
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 are still a few spots at 6pm, but 7:30am is full with a waiting
list. Contact Athletics to be put on the waiting list (and let
- The Summer Session runs Fri Jul 2nd
until Sat Sept 4th, with no workouts on Mon Aug 2nd (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
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
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!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club website: http://carletonmasters.tripod.com