Carleton Masters Swimming Newsletter #258                      Thursday, August 12^th, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter / Spring / Summer 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).

 

 

“There is one quality that one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it.” – Napoleon Hill

 

 

Summer Masters Program Notes and Cancellations

• The Summer session started Fri Jul 2^nd and runs until Sat Sept 4^th.

Remember that summer session Saturdays are 10:30-11:30am only.

• The 7:30am group is full.  Contact Athletics to be put on the waiting list, and let Lynn know that you’ve done so.
• There are 2 spots still available at 6pm.
• The 8:00-9:20pm public swim on Fri Aug 20^th has been cancelled.

 

 

Fall / Winter Masters Programs: Registration Started

Below are the details on the programs available for Fall 2010 / Winter 2011.  Registration for both Fall and Winter is underway.  As staff must confirm your membership status, on-line registration has been suspended for Masters program registration.  You must register in person or by phone: 613-520-4480.  Note that some groups are filling 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 can be found at: http://www2.carleton.ca/athletics/membership/membership-prices/.  Note that the free parking (before 9am and after 4pm) pass applies only to the most expensive full adult membership.

   Here are the programs, dates, prices and coaches:

Fall 2010: Tue Sept 7^th to Fri Dec 17^th (no workouts Mon Oct 11^th: Thanksgiving)

Winter 2011: Tue Jan 4^th to Fri Apr 15^th (no workouts Mon Feb 21^st: Family Day)

7:30am Earlybirds 1: 7:30-8:30am MWF: $120 plus tax each term (barcodes: Fall: 2466; Winter: 2468) Coach: Lynn

8:30am Earlybirds 2: 8:30-9:30am MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter: 2469) Coach: Lynn

6pm Whitecaps 1: 6:00-7:10pm MTuTh: $132 plus tax each term (barcodes: Fall: 2470; Winter: 2473) Coach: Lynn

7:10pm Whitecaps 2: 7:10-8:10pm MTuTh: $120 plus tax each term (barcodes: Fall: 2471; Winter: 2474)

   Coach: Lynn (Mon); Mits (Tu/Th)

8:10pm Whitecaps 3: 8:10-9:10pm TuTh: $88 plus tax each term (barcodes: Fall: 2472; Winter: 2475) Coach: Mits

8:15am Saturday Earlybirds: 8:15-9:25am Sat: $40 plus tax each term (barcodes: Fall: 2761; Winter: 2762)

   Coach: rotating schedule

6pm Child Safety Supervision: 6:00-7:10pm MTuTh: $120 each term (barcodes: Fall 2476; Winter: 2477)

 

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Renee Robert (7:30am Earlybirds) on the wedding of her eldest child who met his wife at a pool!   Renee was kind enough to bring some leftovers from the wedding feast to the pool on Wed Aug 4^th which we all enjoyed.  Thanks to Renee for providing this note about the big day:

    “On August 1st Josh Robert married Kristin Honshorst at The National Gallery of Canada.  The two met at McGill University (in 2006) while Josh was swimming with the McGill Tri Club and Kristin was working as a lifeguard.  They live in Toronto where Josh is a third year med student at U of T and Kristin works for the Canadian Partnership Against Cancer.  She is a Master's graduate of the London School of Economics.  The lovebirds are currently honeymooning in Greece.”

 

 - Congratulations to Cliff Worden-Rogers (x-Earlybirds, Whitecaps) who recently won (overall) two triathlons in Nova Scotia.  Here’s the note posted on TriRudy (http://www.trirudy.com) by Amanda Lohnes:

     “Just wanted to send out a 'Congrats' to local triathlete Cliff Worden-Rogers on his first overall win at a triathlon last weekend in Bridgetown, Nova Scotia! For those of you who don't know Cliff, as of 3 years ago, he could not swim. Literally...could only dog paddle!!! He was already having success at duathlons at that point, but he decided he wanted to do triathlons and set to learning to swim. It's been a hard process, involving up to 5 swims/week as well as fitting in running and bike training but slowly he has made his way from the slowest of lanes to the faster lanes. He's been told multiple times that since he didn't start swimming as a kid, that he had no chance...and he flatly refuses to believe this theory!!
   He's quite the speedster on the bike and the run, but as he was slower at the swim, he would always have to make up a ton of ground on his competitors to catch them. This year was the 'year of the swim' and he vowed to improve so he could compete with the "Big Guns". He's had pretty decent success, winning a handful of 2nd and 3rd overalls, but the ever-elusive 1st place was hard to come by. Finally, he was able to cross the finish first overall, with a personal best 4th place overall swim time (in a river with a current that caused many to swim in one place endlessly!) in Bridgetown, and followed it up with a second win a week later in Yarmouth!
   I just wanted to post this to give some inspiration to those just starting out in triathlons...it's a tough sport (I know...I dabble in the sport as well) but if you set your mind to reaching a goal, whether it be a time goal or a distance goal or a 1st place overall, than don't let the naysayers tell you otherwise!”

 

 - On Sun Aug 8^th, the same date that Cliff raced in Yarmouth, Margaret King (7:30am Earlybirds) and her family were vacationing on Vancouver Island where she took part in the Sooke Triathlon.  So Carleton swimmers were participating from coast to coast!  In addition, from Jul 31^st to Aug 2^nd Sandy Lawson (7:30am Earlybirds) was competing at the World Masters Swim Championships in Sweden.  What a well travelled team!  Here’s a photo of Sandy and her sister, Jen, at the competition: http://carletonmasters.tripod.com/10photo/.

 

MSC Video Filming: Fri Aug 6^th:  Many thanks to the 7:30am group for agreeing to be filmed for a promotional Masters Swimming Canada video on Fri Aug 6^th.  As the filming was not set up until the afternoon of the 5^th, I apologize that I was not able to let you know in advance.  Robyn and Manu send their thanks for your cooperation and I have thanked them for coming to visit us as it is great publicity for our team.  The video should be out around the beginning of September at: http://www.mymsc.ca/. 

 

Swimmers Guide On-line:  If you’re ever travelling and looking for a place to swim, check out: http://www.swimmersguide.com/.  It has information on nearly 20,000 pools around the world.

 

CU Athletics Blog:  Carleton Athletics’ Tracy Gagnon has recently started a weekly blog on health and fitness.  Check it out at: http://www2.carleton.ca/athletics/to-your-health/.

 

Men’s Sauna Information:  Please be advised that the men’s sauna is working at a limited temperature due to the following:

• Two of the ceramic elements have cracked as a result of water being poured on them
• Broken control panel

Parts are on order.  The approximate cost of repairs is $1200 per element and $1000 for the control panel.  Delivery is expected in 4 to 5 weeks.

   Please note that continuing to pour water on the unit in an attempt to raise the temperature will result in further damage and may lead to a complete shutdown.

   We ask our patron’s cooperation in ensuring that further misuse of the sauna is mitigated.  Please refrain from pouring water on the unit and report any such activity to the Welcome Centre staff.

 

News Articles:

- Masters: Starting Over: http://www.runningtimes.com/Article.aspx?ArticleID=19958

- Three Elements of Faster (Cycling) Time Trialing: http://tinyurl.com/26te5ag

- Sports Nutrition: The Effects of Green Tea on Performance: http://www.pponline.co.uk/encyc/sports-nutrition-the-effects-of-green-tea-on-sports-performance-42245

- Three Easy Steps to Beat the Post-Race Blues: http://www.trifuel.com/training/triathlon-training/three-easy-steps-to-beat-the-post-race-blues
- Rest: A Powerful Four-Letter Word: http://tinyurl.com/2u2s9p2
- Ice, Heat or Both: http://thesportfactory.com/site/trainingnews/Ice_Heat_or_Both.shtml 

 

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.

 

 

Summer Session Information

The pool allocation and coaches for the summer session are as follows:

Earlybirds (deep end): Lynn

Whitecaps (shallow end): July: Lynn; August: Mits; Early September: Lynn

Saturdays (usually shallow end): rotating coach schedule (see web site)

 

The time trials for the Summer Session are:

200 Tue Jul 6^th / Wed Jul 7^th (all)

2 x 50 Mon Jul 26^th (all)

400 Thu Aug 5^th / Fri Aug 6^th (all)

800/1500 Tue Aug 17^th / Wed Aug 18^th (all)

100 or 200 Mon Aug 23^rd (Earlybirds) – note date change!

Relays Thu Sept 2^nd / Fri Sept 3^rd (all)

 

As Lynn coached for Mits on Thu Aug 5^th, both groups were able to participate in the 400m time trial.  Congratulations to all who participated, especially the four brave swimmers who swam 400IM and those who improved.  Kudos to Jim Farmer (7:30am Earlybirds) who had the largest improvement of 37.8 seconds.  Here’s a list of all the improvements:

 

400fs

Jim Farmer (7:30am Earlybirds) 37.8

Jamie Chalmers (6pm Whitecaps) 14.1

Amir Banihashemi (7:30am Earlybirds) 6.4

Romy Schaffenburg (6pm Whitecaps) 4.2

 

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.  Still 4 people perfect so far!

 

7:30am Earlybirds: July 2-Aug 11^th; 17 workouts; range: 17-34; average: 26.6

Perfect Attendance: Alan J, Amir B, Nicole LS

Missed 1 Workout: Annie C, Mike M, Steph LSF

Missed 2 Workouts: Bruce B

 

6pm Whitecaps: July 5-Aug 10^th; 16 workouts; range: 11-23; average: 17.3

Perfect Attendance: Jamie C

Missed 2 Workouts: Nicole D

 

 

Masters Swimming Competitions

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 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.

 

Sun Aug 15^th Brockville Open Water Swims Part 2 http://www.mastersswimmingontario.ca/pdf/BrockvilleOWS.pdf

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

Fri-Sun Aug 27-29^th Total Immersion Swim Camp, Georgian Bay

    http://www.npconsultants.com/oannesswims/owstc/owstc_V3/index.html

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

Sept 10-12^th Open Water Swim Camp, Gravenhurst http://www.oannesswims.com/

Sat Oct 16^th Brantford SCM Meet (details TBA)

Sun Nov 14^th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVI.pdf

Nov 30^th, Jan 4^th, Jan 11^th One Week Swim Camps, Margarita Island, Venezuela http://www.oannesswims.com/

Sat Dec 4^th Montreal North SCM Meet (details TBA)

Sun Jan 23^rd Alderwood SCY Meet, Toronto (details TBA)

Sun Feb 13^th Burlington SCM Meet (details TBA)

Sun Mar 6^th Milton SCM Meet (details TBA)

Mar 25-27^th Ontario Provincials SCM Nepean (details TBA)

Sat Apr 16^th Downtown Toronto SCM Meet (details TBA)

May 20-23^rd Canadian Nationals SCM Montreal (Claude Robillard; details TBA)

 

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

 

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

While I previously reported the results of Francois Audet and Francois Jacques, I missed Eric!  Full results at: http://www.sportstats.ca/.

Eric Biklo (6pm Whitecaps; 50-59): 92^nd overall and 8^th in age group in 2:34:27

 

Sat Jun 19^th Emilie’s 5k Run (433 participants)

I reported the results for Lucie Boudreau but missed Jen.  Full results at: http://www.sportstats.ca/.

Jen-Corner Gardiner (6pm Whitecaps; 30-34): 86^th overall and 15^th in age group in 23:01.2

 

Sun Jul 4^th Sydenham Triathlon

Another one that I missed!  Full results at: http://www.sportstats.ca. 

   Super-Sprint Distance (200m/20k/5k; 39 participants)

Amelia Zimmermann (6pm Whitecaps; 14-15): 5^th overall; 2^nd woman and 1^st in age group in 1:12:53

 

Sun Jul 25^th Timmins Triathlon (750m/20k/5k; 55 participants)

Congratulations to Jen on her win!  Full results at: http://www.heartofgoldtriathlon.com/.

Jen Corner-Gardiner (6pm Whitecaps; 30-39): 1^st woman and 1^st in age group in 1:16:14

 

Jul 31^st to Aug 6^th World Masters Swimming Championships, Sweden

It’s great that Sandy Lawson was Carleton’s representative at the World Championships.  It’s been quite a few years since one of us attended!  Full results at: http://www.2010finamasters.org/swwwing/app/cm/Browse.jsp?PAGE=1149706.

Sandy Lawson (7:30am Earlybirds, 45-49): 19^th 800fs (July 31^st, 12:45.50); 26^th 200fs (Aug 2^nd; 2:52.33); 42^nd 100fs (Aug 1^st 1:19.18)

 

Sat Jul 31^st National Capital Triathlon

Full results at: http://www.sportstats.ca. 

   Super-Sprint Distance (200m/20k/5k; 71 participants)

Amelia Zimmermann (6pm Whitecaps; 14-15): 11^th overall; 3^rd woman and 1^st in age group in 1:09:01

   Sprint Distance (500m/20k/5k; 257 participants)

Margaret King (7:30am Earlybirds; 45-49): 80^th overall; 12^th woman and 2^nd in age group in 1:18:07

 

Sun Aug 1^st Kingston Triathlon

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

   Short Course (750m/30k/7.2k; 283 participants)

Maureen Mahoney (6pm Whitecaps; 25-29): 65^th overall and 4^th in age group in 1:49:21

   Long Course (2k/56.2k/15k; 190 participants)

Jen Corner-Gardiner (6pm Whitecaps; 30-34): 62^nd overall and 2^nd in age group in 3:36:18

 

Sun Aug 1^st Bridgetown, NS Long Distance Triathlon (1.9k/93k/20k; 42 participants)

Great job, Cliff! Full results at: http://www.atlanticchip.ca/events/results-show.php?result=1073.

Cliff Worden-Rogers (x-Earlybirds/Whitecaps; 20-29): 1^st overall (by 5min), 1^st male, 1^st in age group in 4:30:04

 

Sun Aug 8^th Yarmouth, NS YMCA Triathlon (1.5k/40k/10k)

Great photo of Cliff with his trophy at: http://www.bridgewatertriclub.com/.  Full results should be posted soon at: http://ymcayarmouth.net/triathlon.html.

Cliff Worden-Rogers (x-Earlybirds/Whitecaps; 20-29): 1^st overall, 1^st male, 1^st in age group (not sure of time)

 

Sun Aug 8^th Sooke (Vancouver Island) International Sprint Triathlon (500m/26k/5k; 104 participants)

Well done, Margaret – I guess you were able to rent a bike!  Full results at: http://triseries.ca/sooke/.

Margaret King (7:30am Earlybirds; 40-49): 52^nd overall; 18^th woman; and 6^th in age group in 1:35:38

  

 

Ask the Coach
 

Dear Coach:  I’ve been swimming two or three times per week lately and would like to increase that to four times per week.  Any suggestions?  Want to Train More

 

Dear W.t.T. More:  As with any increase in exercise (similar to the question last week about getting back into swimming after a break) you need to monitor your body closely for tiredness and soreness to avoid burn-out and injury.  It’s generally recommended that you avoid increasing your weekly exercise amount by more than 10% at a time.  So exercise caution and listen to your body, as it adapts to the new routine.

 

Dear Coach:  How tired should I be after workout?  Exhausted Swimmer

 

Dear E. Swimmer:  It depends your current health and fitness level and your goals.  Before dramatically changing your exercise routine, it’s worth getting a check up from your doctor to ensure that there is no reason to avoid raising your heart rate.  If you are exercising mainly for the social aspects and so that you can have dessert without feeling guilty, keeping your heart rate in an aerobic zone and not exhausting yourself (the equivalent of being able to carry on a conversation while running) is fine.  If you want to improve, you need to mix things up and train hard sometimes.  At the same time, you don’t want to train so hard or be so tired that you dread your workouts – it should still be enjoyable.  If you are starting to have trouble sleeping or find that you are very cranky and that training is very exhausting, then you may be over-training and need a break. 

 

Dear Coach:  How far apart should my fingers be when I swim?  Should I cup them or keep them straight?  Should I spread my fingers or keep them together?  Or something in between?  Live Long and Prosper

 

Dear L.L.a. Prosper:  The Vulcan salute is not the best hand position for a swimmer J !  Ideally we want to keep the fingers fairly relaxed but, at the same time, grab as much water as possible.  If the fingers are tense and cupped or tense and widespread, too much energy is expended and less water is held in the hands.  It’s best to keep the fingers fairly close together and straight in a relaxed position.  There’s no agreement on the thumbs, so whether they are next to the index finger or sticking out is a personal choice.

 

Dear Coach:  How many dolphin kicks may I do on a breaststroke turn?  A Breaststroker

 

Dear A. Breaststroker:  A maximum of one dolphin kick is allowed on a legal breaststroke turn.  The single dolphin kick must be done as part of the breaststroke underwater pull-out (ask your coach for a demo), if you don’t do the pull-out, then no dolphin kicks are permitted.

 
Private and Semi-Private Masters Swim Lessons

Fall schedule coming soon!

 

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 Lynn know)!  You can register in person at the Welcome Centre any time the building is open, or by phone (613-520-4480).  On-line registration (http://www2.carleton.ca/athletics/) is only available before the program starts.

- 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 8:15-9:25am 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