Carleton Masters Swimming Newsletter #261                      Friday, September 10^th, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Note: Over the next few weeks I’ll be cleaning up the e-newsletter list.  If you are not planning to register for Fall Masters and would like to continue receiving the newsletter, just send me an e-mail.  Thanks!

 

Bcc: Those Registered for Fall 2010 / Fall 2009 / Winter / Spring / Summer 2010 and Alumni: 7:30am Earlybirds I (40 addresses), 8:30am Earlybirds II (16 addresses), 6pm Whitecaps I (39 addresses), 7:10pm Whitecaps II (18 addresses), 8:10pm Whitecaps III (18 addresses), 8:15am Saturday Only (2 addresses), 2009-2010 Swimmers (95 addresses), 2009-2010 Masters “Alumni” (25 addresses).

 

 

“Winners, through their relentless positive conditioning, develop a case of selective hearing. They have absolutely no problem in hearing the good, but they are somehow unable to hear the bad. They have come to realize that “what they hear is what they get”, so they tune out the negative influences of life. They make sure they only hear the good by surrounding themselves with good people, good thoughts and good ideas.” – Unknown

 

 

Masters Program Notes and Cancellations

• The Fall session started Tue Sept 7^th (details below).
• Saturdays start Sat Sept 11^th 8:15-9:25am.

Note that this year you sign up separately for Saturdays ($40 for the term).

• Please support our open house – see next paragraph!!
• The Fall workout themes have been posted on the web site: http://carletonmasters.tripod.com/mastplanfall10.pdf
• There are no workouts Mon Oct 11^th (Thanksgiving).

 

 

Sport Day in Canada: Carleton Masters Open House: 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.  Here’s what we have planned (after the usual 8:15-9:25am workout):

   9:30-10:30am: Swim workout with stroke correction: open to all, aimed at intermediate to advanced level swimmers

   10:30-11:30am: Freestyle stroke improvement clinic: open to all, aimed at beginner to intermediate level swimmers

Mits and Lynn will be coaching.  Both sessions are free of charge and open to all swimmers age 14+ (Masters swimmers, triathletes, Carleton members, Carleton staff/students, age group swimmers, etc.).  Please support our open house by attending and bringing a friend!

 

 

Swimmer Notes

 

Swimmer Updates:

 - Margaret D King (8:30am Earlybirds) reports that Dorothy Ghetler (x-8:30am Earlybirds) is recovering fairly well from her cancer of the esophagus.  However, she has also had to have a pace maker implanted.  Due to the angle of her esophagus she is not permitted to swim, but is going to try a water aerobics class.

 - Ottawa’s Technosport Masters Swim Club is hosting a celebration of Coach Duane Jones’ 45 years of coaching on Thu Sept 23^rd.  Details at: http://www.drbishop.ca/coachduane/index.cfm?id=789237846234502384.  Notes and photos for the scrapbook are also most welcome.  Send these to Betsy Simpson (athlete.simpson@gmail.com) by Wed Sept 15^th.   

 

MSC Video:  The Masters Swimming Canada video, part of which was filmed during the Aug 6^th 7:30am Earlybirds workout is now posted at: http://mymsc.ca/Videos/Programs.jsp.  There’s a shot of the start of one of our 400m time trials near the beginning, and the 5-year coaching award is near the end.

 

News Articles:

- Training Volume: What's Right for You: http://thesportfactory.com/site/trainingnews/Are_You_a_Wet_Sponge.shtml

- 5 Ways to End Muscle Cramps: http://tinyurl.com/28jenyh 

- Triathlon Training: Why Strength Training is Important: http://www.pponline.co.uk/encyc/triathlon-training-why-swimming-cycling-and-running-is-not-enough-40780

- New Formula for Women's Max Heart Rate: http://www.sciencedaily.com/releases/2010/06/100628170928.htm

- 10 Practical Rules for Dietary Fitness: http://tinyurl.com/34jqgwx

- 5 Tips to Treat DOMS (Delayed-Onset Muscle Soreness) and Tendonitis: http://tinyurl.com/2axzh7e  

 

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! 

 

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.

 

 

Fall Session Information

The normal pool space (and coaches) for the groups are as follows:

7:30am and 8:30am Earlybirds: deep end (Coach: Lynn)

6pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coach: Lynn)

7:10pm and 8:10pm Whitecaps: shallow end (Coaches: Monday: Lynn; Tuesday/Thursday: Mits)

8:10pm Whitecaps: shallow end (Coach: Mits)

8:15am Saturday Earlybirds: shallow end (Coaches: rotating schedule: see web site)

 

Exceptions will be listed in the newsletter, if I have sufficient notice.  My apologies to the 6pm Whitecaps for the pool end changes this past week.  We were moved to the shallow end on Tuesday and Thursday due to water polo and synchro using the deep end.  The normal pool space will start on Sept 13^th.

 

Here are the time trials planned for this term:

Tue/Wed Oct 12/13^th: 400 (6pm Whitecaps and Earlybirds)

Tue/Wed Oct 26/27^th: 2 x 50 (6pm Whitecaps and Earlybirds)

Mon Nov 8^th: 200 (Earlybirds, 6pm and 7:10pm Whitecaps)

Thu/Fri Nov 25/26^th: 800/1500 (all)

Mon Dec 6^th: 100 (Earlybirds, 6pm and 7:10pm Whitecaps))

Thu/Fri Dec 16/17^th: end of term relays (6pm Whitecaps and Earlybirds)

 

Here are the weekday attendance statistics for the term so far.  Let’s see who can keep it up!  (As always, let me know of any errors below.)

 

7:30am Earlybirds I (Sept 8-10^th; 2 workouts; range: 27-31; avg.: 29.0)

Perfect Attendance: Alan J, Angela D, Brad S, Bruce B, Carols A, Charles M, Christiane W, Debbie L, Ian L, Iyad A, Jim L, Laura S, Linda R, Lois F, Madelayne DG, Marie-Odile J, Nathan F, Nicole LS, Ray A, Rod H, Sandy L, Sean K, Titia K, Ursula S

 

8:30am Earlybirds II (Sept 8-10^th; 2 workouts; range: 11-12; avg.: 11.5)

Perfect Attendance: Alan H, Amir B, Carla S, Colette K, Isabelle F, Isla P, Margaret DK, Natalie A, Penny E, Susan N-Y

 

6pm Whitecaps I (Sept 7-9^th; 2 workouts; range: 24-26; avg.: 25.0)

Perfect Attendance: Andrea C, Bill W, Cheri R, Christine H, Dave B, Derek B, Don W, Elaine Y, Erin K, Evelyn S, Francois P, Gi W, Heather G, Katherine V, Kelly M, Lina V, Maureen M, Mike L, Mits K, Tricia G

 

7:10pm Whitecaps II (Sept 7-9^th; 2 workouts; range: 13-15; avg.: 14.0)

Perfect Attendance: Alyssa H, Jamie C, Jen K, Lauren D, Lindsay D, Lucette L, Mariette K, Mary Ann O, Mindy F, Roy H

 

8:10pm Whitecaps III (Sept 7-9^th; 2 workouts; range: 13-14; avg.: 13.5)

Perfect Attendance: Aaron M, Danielle T, Elena C, Jean K, Julie D, Laura J, Lynn B, Melanie M, Melissa D, Melodie G, Paul D

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2010-2011 is now underway.  Cost is now $35, if you pay by Oct 15^th ($36 after that to include postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2011.  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.

 

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!!)

 

Sat Sept 4^th Canadian Triathlons

Great job, all!  Full results at: http://www.sportstats.ca.  If I missed anyone, please let me know!

   Iron 113 Triathlon (2k/90k/21.1k; 137 participants)

Jen Corner-Gardiner (7:10pm Whitecaps; 30-34): 38^th overall; 8^th woman and 1^st in age group in 5:27:39

   Sprint Triathlon (750m/30k/5k; 225 participants)

Andrew Buzzell (x-7:30am Earlybirds; 30-34): 11^th overall; 11^th man and 5^th in age group in 1:24:30

Sheila Kealey (6pm Whitecaps; 45-49): 23^rd overall; 2^nd woman and 1^st in age group in 1:29:43

 

 

Ask the Coach
 

Dear Coach:   You mentioned that even elite swimmers are only 13-15% efficient.  13% of what?  Wondering Swimmer

 

Dear W. Swimmer:  Good question.  Here’s an article (http://web.mac.com/htoussaint/SwimSite/Abstracts/Entries/1988/10/8_Propelling_efficiency_of_front_crawl_swimming_files/JAPpropelling%20efficiency.pdf) that studied the mechanical efficiency (defined as the amount of oxygen taken up in producing power in the water) of freestyle.  It reports mechanical efficiency of 8-12%.  It also discusses total efficiency (which is the product of mechanical efficiency and propelling efficiency) of an even lower 5-8%! 

 

Dear Coach:  With my new parking pass, where can I park?  Parking Pass Owner

 

Dear P.P. Owner:  You can park in the pay-and-display area of Parking Lot 5 between 6 and 9am, and between 4 and 11pm.  The pay-and-display area of Parking Lot 5 is the lot between the tennis bubble and the north main entrance to Athletics, next to the Field House.

 
Private and Semi-Private Masters Swim Lessons

 

Fall:

Mon 9:45-10:45am: Sept 27; Oct 4, 18, 25; Nov 1, 8, 15, 22, 29; Dec 6, 13

Fri 9:45-10:45am: Sept 24; Oct 1, 8, 15, 22, 29; Nov 5, 12, 19, 26; Dec 10, 17

 

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

 
Reminders

 

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.  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 7:30am and 6pm groups are full (waiting lists available).  The Winter 6pm group is 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, 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; deep end

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

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

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

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

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

   Coach: rotating schedule; shallow end

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

 

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