Carleton Masters Swimming Newsletter #262                      Friday, September 24^th, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

 

Bcc: Those Registered for Fall 2010 / Fall 2009 / Winter / Spring / Summer 2010 and Alumni: 7:30am Earlybirds I (41 addresses), 8:30am Earlybirds II (21 addresses), 6pm Whitecaps I (39 addresses), 7:10pm Whitecaps II (22 addresses), 8:10pm Whitecaps III (22 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (14), 2009-2010 Swimmers (81 addresses), 2009-2010 Masters “Alumni” (17 addresses).

 

 

Murphy's Law of Lockers:  If there are only two people in a locker room . . . . they will have adjacent lockers.

 

 

Masters Program Notes and Cancellations

• There are a few upcoming changes to the public swim times: http://www2.carleton.ca/athletics/news/public-swims-changes-cancellations/.
• Note that all the women’s lockers available for rental are already taken, so no new rentals are available.
• There are no workouts Mon Oct 11^th (Thanksgiving).

 

 

Sport Day in Canada: Carleton Masters Open House: Sat Sept 18^th

Thanks to all who participated, and to Mits for his help with the coaching!  We had about 25 for the first hour (workout with stroke correction), and about 15 for the second hour (freestyle clinic).  Thanks to Jackie Lyons (6pm Whitecaps) for pointing out to Swim Canada that they picked a Jewish High Holiday (Yom Kippur) for sport day.  If they do this again, they’ll check the calendar more carefully!

 

 

Swimmer Notes

 

Swimmer Updates:

 - Best wishes to Kristi Dean (Coach) for her C-section on Wed Sept 29^th!

 - Ian Lorimer (7:30am Earlybirds) had his photo in the Ottawa Citizen recently, see: New Cancer Lab to Fuel Top Research: http://www.ottawacitizen.com/health/cancer+fuel+research/3487481/story.html.

 - Kim Kennedy (x-6pm Whitecaps) is hosting an Arbonne night 7-9pm Mon Oct 4^th at 2125 Navaho.  Arbonne is a botanically based skincare, health and wellness company, see: http://www.arbonne.ca/.  If you’re interested in attending, please e-mail Kim at kennedy@parkin.ca with Arbonne in the subject line.

 - Marie-Odile Junker (7:30am Earlybirds) sent in this link: http://www.youtube.com/watch?v=bz3cOYaFinQ to a video made by her husband, David Chernushenko http://ww3.davidc.ca/, to encourage people to vote in the upcoming election.  He may not look like the Old Spice guy, but he promises to wear Old Spice if elected as City Councilor in Capital Ward. You can watch the original ad at http://www.youtube.com/watch?v=owGykVbfgUE.

 - Congratulations to Colette Kenney (8:30am Earlybirds) and Susan Nevitt-Yelle (8:30am Earlybirds) for earning their 4^th and 2^nd TriRudy awards, respectively.  The requirements are the Winterlude Triathlon, Keskinada Ski Marathon, Rideau Lakes Bike Tour, a marathon, and an ironman.  Well done!!

- Margaret King (8:30am Earlybirds) is having her other knee replaced in November or December – it’s “ground zero” (bone on bone) according to her doctor.  Her breaststroke will be vastly improved after that – watch out!!

- George Tombler (x-6pm Whitecaps) reports that his platelets are back to normal but his lower back is a “mess” and time is the recommended cure – it will take a few months to get better.  He’s taking advantage of the forced break to schedule cataract surgery in November.  We hope to see him back in the pool in January!

 - Thanks to Susan Nevitt-Yelle (8:30am Earlybirds) and Renee Robert (8:30am Earlybirds) for bringing bananas on Mon Sept 20^th and brownies on Fri Sept 24^th, respectively.  The 8:30am Earlybirds is the best fed group! J

- Our best wishes to Andrew Buzzell and Kerry Lee Powell (x-7:30am Earlybirds) who are moving to Moncton on Oct 1^st – we’ll miss you!

- Suzanne Lalonde (x-6pm Whitecaps) had a busy summer and now has a full time contract teaching grade 5 in the morning and grade 4 in the afternoon – congratulations, Suzanne!  She says “hi” to all her lane-mates.

- Rob Trimbee (x-Earlybirds/Nightcaps) reports that he’s planning to return to Masters Swimming competitions this Fall with team THOR (Thornhill Masters) and plans to attend the Provincials in Nepean in March.

 - Rod Haney (7:30am Earlybirds) reports that x-Coach Marilyn Adams and her husband, Jack, recently took their swim team to the BC Senior Games where they earned 34 medals in total.  Marilyn got 4 silvers and Jack got a silver in 25 fly.

 - Coach Lynn recently bumped into Larry Tarof (x-Whitecaps “B”) who swam with us in the early 1990s when Krista was coaching the “B” group.  He reports that he left BNR/Nortel in 1999 and since then has been involved in some high tech start ups and has also spent some time as a professional musician.  He also does a lot of music-related programming for his synagogue.

 

News Articles:

- Swimmer Dara Torres Training for London 2012 (when she’ll be 45): http://sportsillustrated.cnn.com/2010/more/09/10/torres.training.2012.ap/index.html

http://www.theimproper.com/?p=12554

- Circuit Training: gently conditioning your muscles to avoid sports injury: http://www.pponline.co.uk/encyc/circuit-training-gently-conditioning-your-muscles-to-avoid-sports-injury-421

- Be Sure Exercise Is All You Get at the Gym: http://www.nytimes.com/2010/08/03/health/03brod.html?_r=2
- Snooze So You Don’t Loose: The Importance of Sleep to the Endurance Athlete: http://www.trifuel.com/training/health-nutrition/snooze-so-you-don%E2%80%99t-loose-the-importance-of-sleep-to-the-endurance-athlete 
- 4 Ways to Stay Positive Through Injuries: http://tinyurl.com/27vkkyp

- Exercise and Caloric Restriction Rejuvenate Synapses in Lab Mice: http://www.sciencedaily.com/releases/2010/08/100802151319.htm

 

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. 

 

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)

 

The bragging rights for the least number of strokes in the dps (distance per stroke) drills to date are the following.  The number is the number of strokes for 25m.  Note that a lot of gliding was involved!

 

Freestyle (Sept 9-10^th): Don Wells (6pm Whitecaps): 2; Dave Bourdon (6pm Whitecaps) and Gi Wu (6pm Whitecaps): 3

Breaststroke (Sept 16-17^th): Val Walker (6pm Whitecaps) and Don Wells (6pm Whitecaps): 2; Sean Kelly (8:30am Earlybirds): 3

Backstroke (Sept 23-24^th): Sean Kelly (8:30am Earlybirds): 3; Pete Lithgow (6pm Whitecaps) and Don Wells (6pm Whitecaps): 4

 

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.)

 

7:30am Earlybirds I (Sept 8-24^h; 8 workouts; range: 18-31; avg.: 24.9)

Perfect Attendance: Alan J, Bruce B, Christiane W, Ian L, Jim L, Linda R, Madelayne DG, Ursula S

 

8:30am Earlybirds II (Sept 8-24^th; 8 workouts; range: 11-17; avg.: 13.9)

Perfect Attendance: Alan H, Amir B, Colette K, Isla P, Penny E, Susan N-Y

 

6pm Whitecaps I (Sept 7-23^rd; 8 workouts; range: 22-29; avg.: 25.0)

Perfect Attendance: Heather G, Lina V

 

7:10pm Whitecaps II (Sept 7-23^rd; 8 workouts; range: 11-16; avg.: 12.5)

Perfect Attendance: Jamie C, Lindsay D, Mary Ann O

 

8:10pm Whitecaps III (Sept 7-23^rd; 6 workouts; range: 12-23; avg.: 16.0)

Perfect Attendance: Elena C, Lynn B, Melissa D, Melodie G

 

 

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.

 

Sat Oct 16^th Brantford SCM Meet http://www.mastersswimmingontario.ca/pdf/BrantfordFallSprintSplashOct162010.pdf

Sat Oct 23rd Brossard SCM Meet (details TBA)

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

Sat Nov 20^th Coupe de Montreal SCM Meet (details TBA)

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 Dec 12^th North York SCM Pentathlon Meet (details TBA)

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

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

Sat Feb 19th LaSalle SCM Meet (details TBA)

Sun Mar 6^th Milton SCM Meet http://www.mastersswimmingontario.ca/pdf/SpringSplash2011.pdf

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 22^nd Timberman 70.3 (Half Ironman) New Hampshire

Congratulations to Liz and Mike who both managed to PB despite having two young children which made training a challenge, to say the least!  Full results at: http://www.ironmanusa.com/results/index.php.

Mike Sims (6pm Whitecaps; 45-49): 772^nd overall and 72^nd in age group in 5:25:27

Liz Burges-Sims (x-7:30am Earlybirds; 35-39): 1086^th overall and 32^nd in age group in 5:48:44

 

Sat-Sun Sept 18-19^th Montreal Dragon Boat Festival

Congratulations to Debby Whately (6pm Whitecaps) and her husband, Randy Peskett, for their great results paddling for the Cascades team based in Chelsea.  Debby paddled on the women’s and mixed teams, while Randy was on the mixed and a last minute men’s team.  The women placed 2^nd in the 2k and 3^rd in the 200 and 500m, behind much younger teams.  The mixed team averaged 5^th (with a 4^th, 5^th, and 6^th), and the men got a surprising 2^nd as well as the 3^rd fastest time overall in another event where they were unfortunately in the consolation final.

 

Sun Sept 19^th Army Run

Great job, all!  (Although Mike had a cold and Gi had an upset stomach.)  Full results at: http://www.sportstats.ca.  If I missed anyone, please let me know!

   Half Marathon (21.1k; 5545 participants)

Mike Lau (6pm Whitecaps; 40-49): 91^st overall; 85^th man and 31^st in age group in 1:27:35.0 (1:27:32.6)

Jen Corner-Gardiner (7:10pm Whitecaps; 30-39): 771^st overall; 116^th woman and 55^th in age group in 1:44:07.0 (1:43:36.3)

Gi Wu (6pm/7:10pm Whitecaps; 20-29): 1096^th overall; 902^nd man; 107^th in age group in 1:48:42.8 (1:48:10.2)

Natalie Aucoin (8:30am Earlybirds; 30-39): 1773^rd overall; 421^st woman and 161^st in age group in 1:55:38.2 (1:54:37.9)

   5k (6673 participants)

Susan Nevitt-Yelle (8:30am Earlybirds; 40-49): 413^th overall; 82^nd woman and 16^th in age group in 23:27.3 (23:01.3)

 

 

Ask the Coach
 

Dear Coach:  Back in newsletter #250 you asked for a product review of the Pool-Mate (http://www.swimovate.com/poolmate.html), so here it is.  By Martin Blumenauer (7:30am Earlybirds)

 

    I have tried many tricks to keep track of my distance for the longer swims but nothing really works and I am soon dreaming about the next reno or landscaping chore.  The first few times I did the 1500m trial, I never bothered to count because that was Kerry Lee’s job and I just stopped when she did.  However, now that she has moved into the rocket lane, I need something to help me and thought this Pool-Mate might be the answer.

    I ordered it on line and it was home waiting for me within 5 days.  There is an excellent notification and tracking system and so far my credit card seems to have been kept secure.  I checked out their customer service and found them quick and informative.

    If you don’t normally wear a watch, wearing one in water makes you look and feel like Lloyd Bridges.  The watch can be used on either wrist and it has some remarkable features that make it a worthwhile investment if you have a short attention span. 

    The don’ts are few:  never start and stop the timer or press any of the buttons while in the water and either send the watch back or take it to a jeweler to change the battery. 

    The default is also set for 25m lengths but that can be easily changed as well.  The first time I swam with it I started the timer and swam three lengths but nothing happened.  I stopped and restarted the timer and it has worked perfectly since.  It counts the number of lengths you do and let’s say you swam a 200 m, it keeps the number of strokes, the time and the distance.  I tried it for an IM and it listed the right number of lengths.  It can store almost 400 of these sessions.  The only drawback is the visibility of the numbers as the display is grey and you need to slow down to read the numbers.

    For training alone or trying to keep track of the longer distances, the Pool-Mate is excellent for my needs.  I was away for the 1500m massacre in August so was not able to test it for that time trial, but I can say that overall it allows you to swim and stop worrying about whether or not you miscounted.  If you would like to try it, ask me as I do not use it for every session.

 
Private and Semi-Private Masters Swim Lessons

 

Fall:

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

Fri 9:45-10:45am: Oct 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