Carleton Masters Swimming Newsletter #265                    Wednesday, November 3^rd, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2010 and Alumni: 7:30am Earlybirds I (42 addresses), 8:30am Earlybirds II (22 addresses), 6pm Whitecaps I (40 addresses), 7:10pm Whitecaps II (26 addresses), 8:10pm Whitecaps III (25 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (26 addresses).

 

 

"Why settle for Good when Better is available and BEST is achievable?"

 

 

Masters Program Notes and Cancellations

• The Fall Masters Programs end Sat Dec 11^th (Saturday group); Thu Dec 16^th (evening groups); and Fri Dec 17^th (morning groups).
• There are no more workout cancellations this term.

 

 

Masters Swimming Ontario Registration

It’s not too late to register with MSO (Masters Swimming Ontario).  You can register anytime by paying $36 (the $35 fee plus $1 postage/handling).  Contact Lynn for details.

 

 

Masters Potluck: Sat Nov 27^th

The annual Carleton Masters Holiday Potluck Gathering will be held starting 6:30pm Sat Nov 27^th at 376 Hamilton Ave South, Don Wells (6pm Whitecaps), Joanie Conrad (8:10pm Whitecaps), Sam and Ben (x-Safety Supervision)’s place.  Many thanks to Don, Joanie and the boys for hosting us yet again this year!  BYOB and a dish to share.  Full details and map at: http://carletonmasters.tripod.com/christmas2010.pdf. 

 

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Erin Kelly (6pm Whitecaps) who is getting married in Halifax on Dec 28^th.

 - Congratulations to Jackie Lyons (6pm Whitecaps) who celebrated her 20^th wedding anniversary on Oct 28^th.

 - Congratulations also to Anita Pozgay (x-7:30am Earlybirds) who is expecting twins!

 - And congratulations to Marie-Odile Junker (7:30am Earlybirds)’s husband, David Chernushenko, who was elected councilor of the Capital ward.  His latest documentary, “Powerful: Energy for Everyone”, is playing at the Mayfair on Nov 2^nd (World Premiere) and Nov 3^rd, see: http://www.livinglightly.ca/events/ for more details.

 - Colette Kenney and Susan Nevitt-Yelle (both 8:30am Earlybirds) will receive their TriRudy awards at the annual ceremony at Finnigan’s Pub, Montreal Road.  Silent Auction 4-6pm, followed by the awards.  Well done to you both!!

 - Sylvie Ouellet (6pm Whitecaps) has just returned from a trip to Nepal and Bhutan.  She highly recommends these counties for an interesting and different vacation.

 - Brad Shapansky (7:30am Earlybirds) reports that he’s recovering well from his brain surgery.  He is getting headaches off and on and getting “fat” and lazy from being forced to rest.  He has his one-month post-surgery meeting with his surgeon this week and hopes to get permission to start light exercise.  We hope to see him back in the pool soon.  He figures that he’ll now have buoyancy on his side!

 

News Articles:

- US Open Water Fran Crippen Dies in Open Water 10k Race in UAE: http://sports.nationalpost.com/2010/10/23/u-s-national-swimmer-dies-during-uae-open-water-race/; http://www.swimmingworldmagazine.com/lane9/news/25369.asp?q=Passages:-Fran-Crippen,-26---FINA,-USA-Swimming-Release-Statements

http://sportsillustrated.cnn.com/2010/more/10/26/crippen.died.quickly.ap/index.html http://sportsillustrated.cnn.com/2010/more/10/28/swim.panel.crippen.death.ap/index.html

http://sportsillustrated.cnn.com/2010/more/10/30/swimming.crippen.funeral.ap/index.html

- Study Finds Athletes Fast Approaching Peak Performance: http://www.wired.com/playbook/2010/09/peak-performance/

- Discovery of Taste Receptors in the Lungs Could help Asthmatics Breathe Easier: http://www.physorg.com/news/2010-10-discovery-receptors-lungs-people-asthma.html

- How to Boost Long Distance Performance with Caffeine: http://www.runningtimes.com/Article.aspx?ArticleID=20601
- Seven Ways to Fend Off the Side Stitch: http://www.tinyurl.com/24zb3xo
- Feeling Fatigued: Iron Deficiency Anemia: http://www.runningtimes.com/Article.aspx?ArticleID=20675

 

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. 

 

As Lynn will be away, Mits will coach the 6pm Masters on Thu Nov 4^th, and Annie Chinneck (pool staff, x-7:30am Earlybirds) will coach the Earlybirds on Fri Nov 5^th.

 

The time trials planned for this term are as follows:

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)

 

Congratulations to all those who participated in the 50m time trials on Tue/Wed Oct 26-27^th, especially those who improved.  Improving in both their 50s were: Mike Mopas (7:30am Earlybirds), Mike Sims (6pm Whitecaps), Carol Alexander (7:30am Earlybirds), and Shauna Ironside (8:30am Earlybirds).  Mike Mopas had the biggest improvement with a whopping 7.9 seconds in his 50br.  Mike Sims (6pm Whitecaps) had the largest improvement in 50fs (3.5).  The biggest improvement in 50bk was 2.0 by Carol Alexander (7:30am Earlybirds), and Colette Kenney (8:30am Earlybirds) had the largest improvement in 50fl, beating her previous best by 0.6.

 

To improve in the 50br, your name had to be Mike (all 3 Mikes who did the time trials improved in that event!), although Isabelle Fradette (8:30am Earlybirds) almost became an honorary “Mike” by tying her best 50br time.  Linda Rossman (7:30am Earlybirds) tied her best time in 50fs.

 

50fs

Mike Sims (6pm Whitecaps) 3.5

Carol Alexander (7:30am Earlybirds) 1.7

Isabelle Fradette (8:30am Earlybirds) 1.4

Mike Mopas (7:30am Earlybirds) 1.1

Alan Jowett (7:30am Earlybirds) 1.0

Jackie Lyons (6pm Whitecaps) 0.4

Shauna Ironside (8:30am Earlybirds) 0.2

 

50bk

Carol Alexander (7:30am Earlybirds) 2.0

Natalie Aucoin (8:30am Earlybirds) 0.4

Shauna Ironside (8:30am Earlybirds) 0.2

 

50br

Mike Mopas (7:30am Earlybirds) 7.9

Mike Sims (6pm Whitecaps) 2.4

Mike Lau (6pm Whitecaps) 0.6

 

50fl

Colette Kenney (8:30am Earlybirds) 0.6

Alan Jowett (7:30am Earlybirds) 0.4

 

Here are the weekday attendance statistics for the term so far.  There are still 10 swimmers (two from each group) with perfect attendance.  Let’s see who can keep it up!  (As always, let me know of any errors.)

 

7:30am Earlybirds I (Sept 8-Nov 3^rd, 24 workouts; range: 18-31; avg.: 22.7)

Perfect Attendance: Bruce B, Ursula S

 

8:30am Earlybirds II (Sept 8-Nov 3^rd, 24 workouts; range: 11-18; avg.: 15.0)

Perfect Attendance: Colette K, Susan N-Y

 

6pm Whitecaps I (Sept 7-Nov 2^nd, 24 workouts; range: 17-29; avg.: 23.1)

Perfect Attendance: Don W, Heather G

 

7:10pm Whitecaps II (Sept 7-Nov 2^nd, 24 workouts; range: 8-16; avg.: 13.1)

Perfect Attendance: Jamie C, Mary Ann O

 

8:10pm Whitecaps III (Sept 7- Nov 2^nd, 17 workouts; range: 9-23; avg.: 13.8)

Perfect Attendance: Elena C, Lynn B

 

 

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 30^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.

 

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

Sat Nov 20^th Coupe de Montreal SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10031

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

Sat Dec 4^th Technosport SCM Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoDec42010.pdf

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

Sun Dec 12^th North York SCM Pentathlon Meet http://www.mastersswimmingontario.ca/pdf/Pentathlon2010.pdf

Sat Jan 22^nd Technosport SCM Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoJan222011.pdf

Sun Jan 23^rd Alderwood SCY Meet, Toronto http://www.mastersswimmingontario.ca/pdf/ATB2011.pdf

Sun Feb 13^th Burlington SCM Meet http://www.mastersswimmingontario.ca/pdf/Burlington2011.pdf

Sat Feb 19^th Technosport SCM Arthur Inglis Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoFeb192011.pdf

Sat Feb 19^th LaSalle SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10004

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

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

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

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

Sat Apr 30^th Technosport SCM Invitational Meet (U of Ottawa; details TBA)

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

Sat Jun 11^th Longueuil LCM Meet (details TBA)

 

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

 

Sun Oct 17^th Detroit Half Marathon (8834 finishers)

Congratulations to Maureen on a great time, even though she reports that running through the tunnel wasn’t a lot of fun!  Full results at: http://results.active.com/pages/searchform.jsp?pubID=3&rsID=101523.

Maureen Mahoney (7:10pm Whitecaps; 25-29): 253^rd overall, 38^th woman and 12^th in age group in 1:36:28

 

 

Ask the Coach
 

Dear Coach:  What lane etiquette do you recommend during the main set?  Our lane often gets all mixed up.  Is it ok for us each to do our own thing?  Mixed Up Lane Swimmer

 

Dear M.U.L. Swimmer:  Unless your lane has swimmers of radically different speeds, you should all swim the workout together.  Once the coach has explained the main set, discuss the appropriate order for that stroke(s) and distance, and decide when the first person will start (e.g. on the red top).  Make sure that everyone knows the order and when you’re starting.  If you start without letting your lane-mates know, the lane is almost sure to get mixed up.  If you have only two or three swimmers you can each start (exactly) 10 seconds apart, otherwise start (exactly) 5 seconds apart.  If the order you chose was incorrect or becomes incorrect as one person slows down and another speeds up, fix it when you stop between repeats.  If someone in the lane is not making the pace times and they get lapped, they should skip 50m and join back in with the rest of the group.  That way everyone is doing the same thing at the same time and it is more enjoyable for all.  If you are ever unsure of the appropriate lane etiquette, just ask your coach.

 

Dear Coach:  What type of stretching do you recommend for swimmers?  New Swimmer

 

Dear N. Swimmer:  In general, before workout you should go with dynamic stretches.  Dynamic stretches involve movements such as arm and leg swings, shoulder shrugs, etc. to get your blood flowing.  If you like to do static stretches (where you hold still) before workout, you should always precede them by dynamic stretches.  It’s better to do static stretching after workout.  When you do your static stretching, hold the stretched position (don’t bounce) and after you exhale, you can try to stretch a bit further.  You shouldn’t feel any pain when stretching.

 

Dear Coach:  How do I know when to stop and rest during your workout?  Confused Swimmer

 

Dear C. Swimmer:  For the majority of the swims we do, you are given a distance (or a set of distances) and a pace time.  The pace time includes your swim time and your rest time for each repeat of that distance.  For example, if you are given 2 x 50 at 1:15, you would swim 50m, wait until 1:15 has elapsed (from the time you started swimming the 50), and then do that a second time.  If I wanted you to swim 100m without stopping, I would write 100 (not 2 x 50).  If the workout on the board is ever unclear, just ask your coach. 

 
Private and Semi-Private Masters Swim Lessons

 

Fall:

Mon 9:45-10:45am: Nov 29; Dec 6, 13

Fri 9:45-10:45am: Nov 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.

   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