Carleton Masters Swimming Newsletter #260                      Friday, September 3^rd, 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).

 

 

“To the degree we’re not living our dreams, our comfort zone has more control of us than we have over ourselves.” – Peter McWilliams

 

 

Masters Program Notes and Cancellations

• The Summer session ends Sat Sept 4^th 10:30-11:30am.
• The Fall session starts Tue Sept 7^th (details below).
• The Fall workout themes have been posted on the web site: http://carletonmasters.tripod.com/mastplanfall10.pdf
• The pool is closed on Mon Sept 6^th (Labour Day) – building open 8am-8pm and weight room 8am-7:30pm.

 

 

Date for your Diary: Sat Sept 18^th

Saturday September 18^th is “Sport Day in Canada”.  Swim Canada (http://www.swimming.ca) is encouraging all swim teams to participate in this event.  Details are still being worked out, but likely starting around 9:30am (after the regular Masters workout) we plan to host some free “open house” type activities (workout, clinic, etc.) open to all Masters swimmers, triathletes, and other swimmers.  Your help in recruiting your friends is appreciated.  More details coming soon!

 

 

Parking Pass Information

A free parking pass (good 6-9am and 4-11pm M-F) is now available with all 12 month memberships.  If you are now entitled to a parking pass or would have purchased a different length of membership if this perk had been announced sooner, please see the Welcome Centre.

 

 

Permanent Locker Renewals

Those who have permanent lockers can renew their lockers any time before Sept 15^th.  Note that the price has increased to $125.  Lockers that are not renewed will be made available for rent near the end of September (exact details when they are available).  Thanks to Christiane Wilke (7:30am Earlybirds) for passing along this info!

 

 

Fall / Winter Masters Programs

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 Fall 6pm group is full (waiting list available), and the Fall 7:30am and Winter 6pm are nearly full.

   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 now applies to all one year memberships.

   Here are the programs, dates, prices, coaches, and [Fall spots left as of Sept 1^st]:

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; deep end [7]

8:30am Earlybirds 2: 8:30-9:30am MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter: 2469) Coach: Lynn; deep end [35]

6pm Whitecaps 1: 6:00-7:10pm MTuTh: $132 plus tax each term (barcodes: Fall: 2470; Winter: 2473) Coach: Lynn; shallow end M; deep end Tu/Th [2 people on wait list; 12 spots left for winter]

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); shallow end [26]

8:10pm Whitecaps 3: 8:10-9:10pm TuTh: $88 plus tax each term (barcodes: Fall: 2472; Winter: 2475) Coach: Mits; shallow end [25]

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

   Coach: rotating schedule; shallow end [19]

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

 

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Debbie and Jim Lee (both 7:30am Earlybirds) on the marriage of their second son in August.

 - George Tombler (6pm Whitecaps) reports that he has finished his chemo and is off prednisone.  He now has to go for an MRI to see what’s wrong with his back.  Apparently they may inject some cement, but George is worried about what affect this will have on his body position in the water!  We hope to see him back in the pool soon.

 - Irene Marushko (x-7:30am Earlybirds) is an extra in Opera Lyra’s Truandot by Puccini being performed Sept 11, 13, 15 and 18^th.  Full details at: http://www.operalyra.ca/season/2010---2011-season/turandot-by-puccini.php.

 

News Articles:

- Stretching may not Benefit Runners: http://sportsillustrated.cnn.com/2010/more/08/20/stretching.running.ap/index.html

- The Right Way to Warm Up is ??: http://www.nytimes.com/2010/05/18/health/nutrition/18best.html?ref=nutrition

- Phys Ed: Can Pickle Juice Stop Muscle Cramps?: http://well.blogs.nytimes.com/2010/06/09/phys-ed-can-pickle-juice-stop-muscle-cramps/

- Inspiratory Muscle Training and Endurance Sport Performance: http://www.sciencedaily.com/releases/2010/06/100603091628.htm

- Fat Burning: using Body Fat instead of Carbohydrates as Fuel: http://www.pponline.co.uk/encyc/fat-burning-using-body-fat-instead-of-carbohydrates-as-fuel-40844

- New Research Defines Perfect Taper Routine for Distance Runners: http://peakperformance.runnersworld.com/2010/06/june-13-new-research-defines-perfect-taper-routine-for-distance-runners.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.

 

 

Summer Session Information

 

Thanks to Meredith, Nico, and Kaity (pool staff) for coaching for Lynn while she was on holiday.

 

Aaron was the only swimmer to improve in the 100 or 200m time trials on Mon Aug 23^rd.  He improved by over 5 seconds in 100 free! Others were close.  Natalie A (7:30am Earlybirds) just 1.5 off in 200fs and Bruce B (7:30am Earlybirds) was just 0.8 off in 100fs.

 

100fs:

Aaron Holtzman (7:30am Earlybirds) 5.9

 

There were also some improvements in the relays on Sept 2^nd and 3^rd.  Congratulations to all, especially Melodie who improved her 50 free by over 5 seconds since she started in July!

 

50fs:

Melodie Guilbeault (6pm Whitecaps) 5.1 (since July!!)

Aaron Holtzman (7:30am Earlybirds) 2.0 (for a total of 2.9 this term)

Lucette Laflamme (6pm Whitecaps) 2.0

Mike Mopas (7:30am Earlybirds) 1.6 (since July!)

Jen Krausher (6pm Whitecaps) 1.1

Martin Blumenauer (7:30am Earlybirds) 0.7 (for a total of 0.9 this term)

Christiane Wilke (7:30am Earlybirds) 0.1

 

50br:

Aaron Holtzman (7:30am Earlybirds) 1.0 (for a total of 3.8 this term)

 

50fl:

Christiane Wilke (7:30am Earlybirds) 0.1

 

Here are the weekday attendance statistics for the term.  No one with perfect attendance, but two very close!

 

 

Summer Session Summary

First a big thank you to Mits Kachi (Whitecaps and Saturday Coach), and to the other Saturday coaches this term: Tim Kilby and Blake Christie.

 

Here's the summary of the attendance and time trials for the Summer session.  If you notice any errors or omissions, please do let me know.  Those of you who earned awards (perfect attendance, top 3 most improved overall, top 3 fastest overall, relay winners overall) will receive certificates early in the Fall term or by e-mail.

 

Attendance:

There were no swimmers with perfect weekday attendance for the Summer session.  Jamie Chalmers (6pm Whitecaps) came the closest, but on Aug 19^th he came to the pool without his swim bag!  He and Alan Jewett (7:30am Earlybirds) share the honor for the best attendance as they both missed one weekday workout.  Well done!

    

7:30am Earlybirds: July 2-Sept 3^rd; 27 workouts; range: 16-34; average: 25.2

Missed 1 Workout: Alan J

Missed 2 Workouts: Bruce B, Mike M, Steph LSF

Missed 4 Workouts: Nicole LS

 

6pm Whitecaps: July 5-Sept 2^nd; 26 workouts; range: 11-23; average: 17.3

Missed 1 Workout: Jamie C

Missed 3 Workouts: Nicole D, Romy S

 

Time Trial and Relay Summary:

The information below on most improved and fastest swimmers is taken from the time trials done during the Summer session, and includes the relay splits from the end of term relays.  Times done in competitions are not included.  If your times are not listed here and you're curious, just e-mail me for details.  (I have all time trial times since May 2001.)

 

Fourteen women and 10 men improved in at least one event.  The most improved overall was Isla Paterson (7:30am Earlybirds) who improved by 23.9 sec (12.0/100m) in 200IM.  Next was Melodie Guilbeault (6pm Whitecaps) who improved by 5.1 sec (10.2/100m) in 50fs.  The most improved man was Jim Farmer (7:30am Earlybirds) who improved his 400 by 37.8 sec (9.5sec/100m).  Next was Aaron Holtzman (7:30am Earlybirds) who improved his 50br by 3.8 sec (7.6/100m).  He was followed by Jane Imai (7:30am Earlybirds) who improved her 50fl by 2.1 sec (4.2/100m), and by Lucette Laflamme (6pm Whitecaps) who improved her 50fs by 2.0 sec (4.0/100m).  Rounding out the top 3 for the men was Mike Lau (6pm Whitecaps) who improved by 55 sec (3.7sec/100m) in the 1500.  Aaron improved in four different events, while Christiane Wilke (7:30am Earlybirds), Ian Lorimer (7:30am Earlybirds), Jamie Chalmers (6pm Whitecaps), Jane, Linda Rossman (7:30am Earlybirds), and Stephanie Le Saux-Farmer (7:30am Earlybirds) all improved in two events.

 

The International Point Scores (link to web page below) are used to determine the best swims.  Eight women and six men scored over 400 points in at least one event.  The highest point score was earned by Sean Dawson (6pm Whitecaps) who earned a whopping 663 points for 4:59.9 in 400IM.  Next was the top woman, Maureen Mahoney (6pm Whitecaps), with an excellent 543 for 2:32.6 in 200fs.  She was followed by Lianna Fotia (7:30am Earlybirds) with 492 for 33.0 in 50fs, and Jane with 489 for 1:12.7 in 100fs.  Mark Blenkinsop (ROCS) earned 479 for 5:05.5 in 400fs.  Stephanie was one point behind with 478 for 22:19 in 1500, with Jean-Francois Jacques (6pm Whitecaps) another point behind with 477 for 29.3 50fs.  Rounding out the top 3 for the men was Gi Wu (6pm Whitecaps) with a 29.6 50fs worth 465 points.  Jane and Stephanie each scored over 400 points in four events, while Maureen and Lianna scored over 400 points in three events.

  

All those improving and all those scoring over 400 points, as well as the top 3 improvements and the top 3 times for each event are also listed below, as are the results of the relays. 

 

Many thanks to all of you who participated in the time trials! 

 

Key:

EB1 = 7:30am Earlybirds I, EB2 = 8:30am Earlybirds II, WC1 = 6pm Whitecaps I, WC2 = 7:10pm Whitecaps II, WC3 = 8:10pm Whitecaps III, V = Varsity Swimmer, WP = Varsity Waterpolo Player, VC = Varsity Swim Coach, WPC = Varsity Waterpolo Coach, MC = Masters Coach, ROC = ROCS, TR = trying Masters (Those trying Masters, ROCS, Varsity, and Coaches are considered "exhibition" [X] in the standings below.)

 

 

Most Improved Swimmers (best event for each person):

Only those who have swum Carleton Masters time trials in the same event at least twice are eligible.

 

	Women (14):
	Name	Group	Imp/100m	Event
1	Isla Paterson	EB1	12.0	200IM
2	Melodie Guilbeault	WC1	10.2	50fs
3	Jane Imai	EB1	4.2	50fl
4	Lucette Laflamme	WC1	4.0	50fs
5	Stephanie Le Saux-Farmer	EB1	2.8	1500fs
6	Jen Krausher	WC1	2.2	50fs
7	Kerry-Lee Powell	EB1	1.8	200fs
8	Lianna Fotia	EB1	1.2	50fs
9	Romy Schaffenburg	WC1	1.1	400fs
10	Linda Rossman	EB1	0.9	200fs
11	Annie Chinneck	EB1	0.6	50fs
11	Madelayne DeGrace	EB1	0.6	50fs
13	Maureen Mahoney	WC1	0.3	200fs
14	Christiane Wilke	EB1	0.2	50fl

 

	Men (10):
	Name		Group	Imp/100m	Event
1	Jim Farmer		EB1	9.5	400fs
2	Aaron Holtzman		EB1	7.6	50br
3	Mike Lau		WC1	3.7	1500fs
4	Jamie Chalmers		WC1	3.5	400fs
5	Mike Mopas		EB1	3.2	50fs
6	Ian Lorimer		EB1	2.6	50bk
7	Bill Westcott		EB1	2.3	1500fs
8	Martin Blumenauer		EB1	1.8	50fs
9	Amir Banihashemi		EB1	1.6	400fs
10	Francois Mathieu		WC1	0.2	1500fs

Fastest Swimmers (best event for each person):

All those scoring 400 or more points are shown.

 

	Women (8):
	Name	Group	Event	Time	Points
1	Maureen Mahoney	WC1	200fs	2:32.6	543
2	Lianna Fotia	EB1	50fs	33.0	492
3	Jane Imai	EB1	100fs	1:12.7	489
4	Stephanie Le Saux-Farmer	EB1	1500fs	22:19	478
5	Tricia Gerrow	WC1	1500fs	22:51	449
6	Annie Chinneck	EB1	200fs	2:50.8	403
7	Natalie Aucoin	EB1	50fs	35.6	401
7	Sheila Kealey	EB1	50fs	35.6	401
	Men (6):
	Name	Group	Event	Time	Points
1	Sean Dawson	WC1	400IM	4:59.9	663
x	Mark Blenkinsop	ROCS	400fs	5:05.5	479
2	Jean-Francois Jacques	WC1	50fs	29.3	477
3	Gi Wu	WC1	50fs	29.6	465
4	Bill Westcott	EB1	50fs	30.1	444
5	Pete Lithgow	WC1	200fs	2:32.2	407

 

(For point scores, see: http://www.swimnews.com, click on "IPS Points" and enter the information requested; note that SCM = short course meters [25m pool].)

 

Top 3 Swimmers Improving in Each Event:

Minutes and/or seconds improved and sec/100m improvement are both listed.  The numbers in parentheses below the event indicate the number of women and men, respectively, who improved in that event.  If the improvements are close, more than three swimmers may be shown.

 

	Name	Group	Gender	Imp	Imp/100m
	50fs
1	Melodie Guilbeault	WC1	F	5.1	10.2
2	Lucette Laflamme	WC1	F	2.0	4.0
3	Jen Krausher	WC1	F	1.1	2.2
1	Aaron Holtzman	EB1	M	2.9	5.8
2	Mike Mopas	EB1	M	1.6	3.2
3	Martin Blumenauer	EB1	M	0.9	1.8
	(7/4)
	100fs
1	Aaron Holtzman	EB1	M	5.9	5.9
	(0/1)
	200fs
1	Kerry-Lee Powell	EB1	F	3.6	1.8
2	Stephanie Le Saux-Farmer	EB1	F	3.5	1.8
3	Linda Rossman	EB1	F	1.8	0.9
4	Jane Imai	EB1	F	1.7	0.9
1	Ian Lorimer	EB1	M	1.0	0.5
	(5/1)
	400fs
1	Romy Schaffenburg	WC1	F	4.2	1.1
1	Jim Farmer	EB1	M	37.8	9.5
2	Jamie Chalmers	WC1	M	14.1	3.5
3	Amir Banihashemi	EB1	M	6.4	1.6
	(1/3)
	800fs
1	Linda Rossman	EB1	F	6.0	0.8
	(1/0)
	1500fs
1	Stephanie Le Saux-Farmer	EB1	F	42.0	2.8
1	Mike Lau	WC1	M	55.0	3.7
2	Bill Westcott	EB1	M	35.0	2.3
3	Aaron Holtzman	EB1	M	18.0	1.2
	(1/4)
	50bk
1	Ian Lorimer	EB1	M	1.3	2.6
	(0/1)
	50br
1	Aaron Holtzman	EB1	M	3.8	7.6
	(0/1)
	50fl
1	Jane Imai	EB1	F	2.1	4.2
2	Christiane Wilke	EB1	M	0.1	0.2
	(2/0)
	200IM
1	Isla Paterson	EB1	F	23.9	12.0
	(1/0)

 

 

Fastest Three Times in Each Event:

The numbers in parentheses below the event indicate the number of female and male, respectively, time trials in that event (some swimmers may have done more than one time trial of the same event).  If times are really close, more than 3 swimmers are included.

 

	Name	Group	Gender	Time
	25fs
1	Marg Eades	WC1	F	22.0
1	Jamie Chalmers	WC1	M	17.4
	(1/1)
	50fs
1	Lianna Fotia	EB1	F	33.0
2	Maureen Mahoney	WC1	F	33.5
3	Jane Imai	EB1	F	33.6
1	Jean-Francois Jacques	WC1	M	29.3
2	Gi Wu	WC1	M	29.6
3	Bill Westcott	EB1	M	30.1
	(46/38)
	100fs
1	Jane Imai	EB1	F	1:12.7
2	Jessica Kamps	EB1	F	1:22.1
3	Jessica Drysdale	EB1	F	1:25.1
1	Bruce Brown	EB1	M	1:14.1
2	Martin Blumenauer	EB1	M	1:19.6
3	Mike Mopas	EB1	M	1:32.1
	(6/6)
	200fs
1	Maureen Mahoney	WC2	F	2:32.6
2	Jane Imai	EB1	F	2:40.4
3	Stephanie Le Saux-Farmer	WC1	F	2:42.4
1	Pete Lithgow	WC1	F	2:32.2
2	Bill Westcott	WC1	M	2:41.3
3	Bruce Brown	WC1	M	2:42.9
	(26/14)
	400fs
1	Stephanie Le Saux-Farmer	EB	F	5:53.2
2	Annie Chinneck	EB	F	6:09.8
3	Jessica Kamps	EB	F	6:12.6
x	Mark Blenkinsop	ROCS	M	5:05.5
1	Jean-Francois Jacques	WC1	M	5:40.9
2	Bruce Brown	EB	M	5:41.4
3	Gi Wu	WC1	M	5:50.4
	(14/13)
	800fs
1	Lucette Laflamme	WC1	F	18:23
2	Linda Rossman	EB1	F	19:05
3	Debbie Lee	EB1	F	20:29
1	Jamie Chalmers	WC1	M	21:06
	(3/1)
	Note: Only those over 18:00 go in newsletter top 3 (others should do 1500)
	1500fs
1	Stephanie Le Saux-Farmer	EB1	F	22:19
2	Tricia Gerrow	WC1	F	22:51
3	Jane Imai	EB1	F	23:31
1	Pete Lithgow	WC1	M	21:51
2	Bill Westcott	EB1	M	21:53
3	Bruce Brown	EB1	M	22:15
	(12/12)
	25bk
1	Marg Eades	WC1	F	26.7
1	Jamie Chalmers	WC1	M	21.5
	(1/1)
	50bk
1	Stephanie Le Saux-Farmer	EB1	F	42.6
2	Dawn Walsh	WC1	F	45.4
2	Nicole Delisle	WC1	F	45.4
4	Sheila Kealey	EB1	F	45.5
1	Don Wells	WC1	M	35.7
2	Dave Bourdon	WC1	M	39.5
3	Bruce Brown	EB1	F	41.7
	(13/7)
	200bk
1	Titia Kaandorp	EB1	F	3:40.2
	(1/0)
	50br
1	Karen Jensen	EB1	F	48.0
2	Margaret King	EB1	F	48.9
3	Elaine Yardley	WC1	F	49.1
4	Annie Chinneck	EB1	F	49.2
1	Pete Lithgow	WC1	M	42.2
x	Mits Kachi	WC1	M	44.9
2	Ray Anderson	EB1	M	45.5
3	Alan Jowett	EB1	M	46.4
4	Amir Banihashemi	EB1	M	46.5
5	Larry Durr	EB1	M	46.7
	(13/15)
	100br
1	Nicole Le Saux	EB1	F	2:22.2
2	Lois Frankel	EB1	F	2:50.4
1	Alan Jowett	EB1	M	1:43.0
	(2/1)
	200br
1	Karen Jensen	EB1	F	3:40.6
1	Sean Kelly	EB1	M	3:29.7
	(1/2)
	50fl
1	Maureen Mahoney	WC1	F	36.6
2	Lianna Fotia	EB1	F	37.4
3	Jane Imai	EB1	F	38.4
1	Bill Westcott	EB1	M	34.6
2	Gi Wu	WC1	M	37.9
2	Ian Lorimer	EB1	M	39.7
	(15/7)
	100IM
1	Stephanie Le Saux-Farmer	EB1	F	1:31.6
2	Christiane Wilke	EB1	F	2:02.2
1	Ian Lorimer	EB1	M	1:33.9
	(2/1)
	200IM
1	Cori Dinovitzer	EB1	F	3:49.5
2	Isla Paterson	EB1	F	4:17.2
1	Gi Wu	WC1	M	2:53.2
2	Jim Lee	EB1	M	3:47.3
	(2/2)
	400IM
1	Dawn Walsh	WC1	F	7:33.0
2	Karen Jensen	EB1	F	7:58.8
3	Cori Dinovitzer	EB1	F	8:03.0
1	Sean Dawson	WC1	M	4:59.9
	(3/1)

 

Fun Relays (Thu Sept 2^nd / Fri Sept 3^rd)
As always, you can blame the coach for making up unfair teams if you didn’t win!   Lately I haven’t been doing a very good job of making up fair teams.

4x50m Free Relay
6:00pm WC1
1. 2:29.1: Team 1: Dave B, Elaine Y, Melodie G, Maureen M

2. 2:29.9: Team 4: Jamie C, Marg E, Mits K, Jen K, Gi W

3. 2:33.8: Team 2: Nicole D, Francois P, Dawn W, Jose V

4. 2:34.6: Team 3: Don W, Lucette L, Erica P, Mike L

 

7:30am EB1
1. 2:30.4: Team 5: Steph LSF, Jim L, Lianna F, Mike M
2. 2:36.8: Team 1: Tamsin D, Alan J, Madelayne DG, Charles M

3. 2:40.7: Team 2: Colette K, Aaron H, Ian L, Jessica D
4. 2:41.0: Team 6: Sheila K, Karen J, Bill W, Debbie L

5. 2:42.6: Team 3: Bruce B, Linda R, Martin B, Ray A

6. 2:46.4: Team 4: Susan N-Y, Iyad A, Christiane W, Francois J

Overall

1. 2:29.1: 6pm Team 1: Dave B, Elaine Y, Melodie G, Maureen M

2. 2:29.9: 6pm Team 4: Jamie C, Marg E, Mits K, Jen K, Gi W

3. 2:30.4: 7:30am Team 5: Steph LSF, Jim L, Lianna F, Mike M

4. 2:33.8: 6pm Team 2: Nicole D, Francois P, Dawn W, Jose V

5. 2:34.6: 6pm Team 3: Don W, Lucette L, Erica P, Mike L
6. 2:36.8: 7:30am Team 1: Tamsin D, Alan J, Madelayne DG, Charles M

7. 2:40.7: 7:30am Team 2: Colette K, Aaron H, Ian L, Jessica D
8. 2:41.0: 7:30am Team 6: Sheila K, Karen J, Bill W, Debbie L

9. 2:42.6: 7:30am Team 3: Bruce B, Linda R, Martin B, Ray A

10. 2:46.4: 7:30am Team 4: Susan N-Y, Iyad A, Christiane W, Francois J

4x50m Medley Relay
6pm WC1
1. 2:52.0: Team 1: Dave B, Elaine Y, Maureen M, Melodie G

2. 2:55.2: Team 4: Jamie C, Marg E, Mits K, Gi W, Jen K

3. 3:01.6: Team 2: Nicole D, Francois P, Dawn W, Jose V

4. 3:05.3: Team 3: Don W, Lucette L, Erica P, Mike L

 

7:30am EB1
1. 2:55.2: Team 5: Steph LSF, Jim L, Lianna F, Mike M
2. 3:03.9: Team 6: Sheila K, Karen J, Bill W, Debbie L

3. 3:04.2: Team 2: Colette K, Aaron H, Ian L, Jessica D
4. 3:05.1: Team 1: Tamsin D, Alan J, Madelayne DG, Charles M

5. 3:12.7: Team 4: Susan N-Y, Iyad A, Christiane W, Francois J
6. 3:16.1: Team 3: Bruce B, Linda R, Martin B, Ray A

Overall

1. 2:52.0: 6pm Team 1: Dave B, Elaine Y, Maureen M, Melodie G

2=. 2:55.2: 7:30am Team 5: Steph LSF, Jim L, Lianna F, Mike M

2=. 2:55.2: 6pm Team 4: Jamie C, Marg E, Mits K, Gi W, Jen K

4. 3:01.6: 6pm Team 2: Nicole D, Francois P, Dawn W, Jose V

5. 3:03.9: 7:30am Team 6: Sheila K, Karen J, Bill W, Debbie L

6. 3:04.2: 7:30am Team 2: Colette K, Aaron H, Ian L, Jessica D
7. 3:05.1: 7:30am Team 1: Tamsin D, Alan J, Madelayne DG, Charles M

8. 3:05.3: 6pm Team 3: Don W, Lucette L, Erica P, Mike L

9. 3:12.7: 7:30am Team 4: Susan N-Y, Iyad A, Christiane W, Francois J
10. 3:16.1: 7:30am Team 3: Bruce B, Linda R, Martin B, Ray A

 

 

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.

 

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)

Apr 15-17^th Quebec Provincials Trois-Rivieres (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!!)

 

Sun Aug 29^th Ironman Canada Penticton BC

Congratulations to all three of you on your great results!  Colette missed a Hawaii spot by a mere 5min.  However, as doing another Ironman in 6 weeks would be pretty crazy, maybe just missing isn’t such a bad thing!  Full details at: http://www.ironman.ca/.

Colette Kenney (7:30am Earlybirds; 50-54) 733^rd overall and 6^th in age group in 11:44:24

Susan Nevitt-Yelle (7:30am Earlybirds; 45-49) 1610^th overall and 49^th in age group in 13:09:55

Renee Robert (7:30am Earlybirds); 55-59) 2267^th overall and 20^th in age group in 14:57:04

 

 

Ask the Coach
 

Dear Coach:  When you ask us to do a 100m fast fly is it better to do 100 full stroke fly rather than 100 fly drill (or mostly drill), given that the drill may end up being faster over that distance?  Fatiguing Flyer

 

Dear F. Flyer:  If you are doing a fast swim, full stroke is preferred unless there’s a good reason why not (injury, lack of stamina, etc.).

 

Dear Coach:  When I do dolphin kicks off the wall, should my whole body undulate?  Feeling Like a Dolphin

 

Dear F.L.a. Dolphin:  When kicking off the wall, only your legs and hips should move.  You should keep your arms, head and upper body still.

 

Dear Coach:  How can I avoid being nervous before a swim race, especially in open water?  Nervous Nelly

 

Dear N. Nelly:  Being a bit nervous before competition is very common and, in fact, you will generally perform better if you are somewhat nervous.  However, if your nerves are so bad that it affects your ability to concentrate on the job at hand, then you want to work on controlling it.  Just like we do physical preparation for a race, we should also do mental preparation.  In addition, your physical preparation should include becoming more confident in those areas that are contributing to the nerves.  For example, if you are nervous in open water, do more open water training (with a buddy, of course!). 

 
Private and Semi-Private Masters Swim Lessons

A few early September openings may available – ask for details.  Fall schedule of Mon/Fri 9:45-10:45am starts Sept 20^th.

 

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

 
Reminders

 

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