Carleton Masters Swimming Newsletter #266               Wednesday, November 17^th, 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 (27 addresses), 8:10pm Whitecaps III (25 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (26 addresses).

 

 

"Every success is built on the ability to do better than good enough." – Unknown

 

 

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 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. 

 

 

Carleton’s CUPE 4600 in Strike Position Mon Nov 22^nd

Two Carleton unions have recently settled with administration, leaving just one union (representing Teaching Assistants and Contract Instructors) in a strike position for Monday.  While meetings are scheduled this week and everyone is hopeful of a settlement being reached, I just wanted to give you a heads up as a strike would cause serious traffic back ups on and near campus.

 

 

Bushtukah Fall Shopping Event

Bushtukah (203 Richmond Rd, Westboro) is hosting its semi-annual savings evening Sun Nov 21^st 5-9pm.  Most regular priced merchandise is 20% off and sale priced merchandise is 15% off.  The exceptions are 2011 bikes and new winter gear and equipment.  Please bring a donation of your old sports clothing for distribution to the Ottawa Boys and Girls Club (a Zone3sports initiative).

 

 

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.

 

 

Swimmer Notes

 

Swimmer Updates:

 - Penny Estabrooks (8:30am Earlybirds) is not only a great butterflier, but also an accomplished artist.  She will be selling her winter themed cards and a few paintings at a craft show Sat Nov 27^th 1-4pm, 94 Cameron Ave, Old Ottawa South.  Other crafters include: Kelly with her placemats, Lizzie with her jewellery, Sheryl with her soaps, Kathy the Loot Bag Lady, Lynn with her doggy treats, Nelly with her great stocking stuffers, and Michele with fudge & stuff.  As usual, treats will be served so come on out and get a start on your Christmas shopping!  There will be a basket on the front porch for food donations to the food bank.  You can check out a selection of Penny’s cards at: http://www.pennye.ca/art/cards_Nov10.html.

 - Ursula Scott (7:30 Earlybirds) sings with the Orpheus Choral Group, which is performing its Christmas concert on: Sun Nov 28^th, 2:30pm, Assumption of the Blessed Mary Church, 320 Olmstead Avenue, Vanier; Sat Dec 4^th, 7:30pm, Annunciation of the Lord Church, 2414 Ogilvie Rd., Gloucester; and Sat Dec 18^th, 7pm. St. Paul's High School, 2675 Draper Avenue, Ottawa.  There are no admission charges but freewill offerings accepted.

 - Meredith Curren (7:30am Earlybirds), who is an avid kayaker as well as a swimmer, is featured in the photo of “Aging Gracefully, Competing Eagerly” an article in uOttawa’s Research Perspectives Fall 2010 issue “The Aged: The fastest growing population in Canada”, see: http://carletonmasters.tripod.com/2010fallpaddlers.pdf.  Now that we know she competes, she will have to send in her results for the newsletter!

 - Lois Frankel (7:30am Earlybirds) recently returned from a trip to Chile where some of her Industrial Design students were working in the area hit by the earthquake.  She reports that it was a great trip and an experience of a lifetime for the students!

 - Kelly Meaney (6pm Whitecaps) just returned from a three week vacation in Argentina and Chile.  Sounds like she had a fabulous time!

 - George Tombler (6pm Whitecaps) reports that he still has a sore back, “in spite of the good efforts of a nice young lady at the physiotherapy section of the Cancer Centre”, but there has been some improvement.  There’s a small chance that he’ll be back in the pool in January, but it could take a bit longer.  As soon as he can get rid of the walker, George will drop by the pool in person, and in the meantime he hopes that we have not all forgotten him yet!

 - Here are a few more details on Anita Pozgay (x-Earlybirds) twins: she’s expecting a boy and a girl in April, and is having to take things easy until then (not easy for Anita, I’m sure!).

 - Andras Szeri (x-Whitecaps, Waterpolo Coach/Player) has recently taken up bodybuilding.  He won the men’s light-heavyweight category at the Ottawa Championships, Fri-Sat Nov 5-6^th – his first win (http://www.canadabodybuilding.com/forums/showthread.php?t=19780).  You can read about the work he did to get ready to compete at: http://www.muscleandstrength.com/articles/andras-szeri-transformation.html. 

 

News Articles:

- Accelerating Work Out Recovery: http://thesportfactory.com/site/trainingnews/Accelerating_Work_Out_Recovery_287.shtml

- Sports Nutrition: Strengthening Your Immune System: http://www.pponline.co.uk/encyc/sports-nutrition-strengthening-your-immune-system-41411

- Tapering is not One Size Fits All: http://www.runningtimes.com/Article.aspx?ArticleID=20698

- How do I Achieve my Goals: http://thesportfactory.com/site/trainingnews/achivegoals.shtml

- Post-Workout Recovery Tips: http://www.runningtimes.com/Article.aspx?ArticleID=20419

- Lifelong Exercise Yields Sensational Results: http://www.sciencedaily.com/releases/2010/09/100921084746.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. 

 

Thanks very much to Mits and Annie for coaching while Lynn was in Las Vegas Nov 4-7^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 200m time trials on Mon Nov 8^th.  There were some huge improvements led by Paul Kane (7:10pm Whitecaps)’s 37.3 seconds, Erin Kelly (6pm Whitecaps)’s 20.0 seconds, Jim Farmer (7:10pm Whitecaps)’s 16.6 seconds, and Mary Ann Obertier (7:10pm Whitecaps)’s 14.9 seconds, all in 200 free.  The largest improvement in 200IM was 3.4 seconds by Natalie Aucoin (8:30am Earlybirds), and Colette Kenney (8:30am Earlybirds) improved her 200 fly by 0.3 seconds.  The consistency award goes to Bruce Brown (7:30am Earlybirds) for tying his best time in 200 free.  All those who improved are listed below.

 

200fs

Paul Kane (7:10pm Whitecaps) 37.3

Erin Kelly (6pm Whitecaps) 20.0

Jim Farmer (7:10pm Whitecaps) 16.6

Mary Ann Obertier (7:10pm Whitecaps) 14.9

Isabelle Fradette (8:30am Earlybirds) 7.7

Mike Mopas (7:30am Earlybirds) 5.9

Paul Scully (8:30am Earlybirds) 4.1

Margie Bailey (8:30am Earlybirds) 3.7

Sebastien Robillard-Cardinal (7:10pm Whitecaps) 3.5

Ian Lorimer (7:30am Earlybirds) 2.5

Rocio Aranda (7:10pm Whitecaps) 1.9

Dave Bourdon (6pm Whitecaps) 0.5

Maureen Mahoney (7:10pm Whitecaps) 0.3

 

200fl

Colette Kenney (8:30am Earlybirds) 0.3

 

200IM

Natalie Aucoin (8:30am Earlybirds) 3.4

Don Wells (6pm Whitecaps) 0.1

 

Here are the weekday attendance statistics for the term so far.  There now just 6 swimmers 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 17^th, 30 workouts; range: 15-31; avg.: 22.1)

Perfect Attendance: Bruce B, Ursula S

Missed 1 Workout: Angela D, Ian L

 

8:30am Earlybirds II (Sept 8-Nov 17^th, 30 workouts; range: 11-20; avg.: 15.4)

Perfect Attendance: Colette K, Susan N-Y

Missed 1 Workout: Alan H, Penny E

Missed 2 Workouts: Isla P

 

6pm Whitecaps I (Sept 7-Nov 16^th, 30 workouts; range: 16-29; avg.: 22.3)

Missed 1 Workout: Heather G

Missed 2 Workouts: Cam D, Don W

 

7:10pm Whitecaps II (Sept 7-Nov 16^th, 30 workouts; range: 8-16; avg.: 12.7)

Perfect Attendance: Jamie C

Missed 1 Workout: Lindsey D, Mary Ann O

 

8:10pm Whitecaps III (Sept 7- Nov 16^th, 21 workouts; range: 7-23; avg.: 13.2)

Perfect Attendance: Lynn B

Missed 1 Workout: Elena C, Joanie C

Missed 2 Workouts: Veronica T

 

 

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 $36 ($35 fee + $1 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 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!!)

 

Nothing to report this time.

 

 

Ask the Coach
 

Dear Coach:  Can you please explain the rules for all the backstroke turns, i.e. back to back, back to breast, back to free, and back to fly?  New Swimmer

 

Dear N. Swimmer:  All the rules for turns were developed for competitions.  Thus, there are official rules only for those turns that occur in recognized swimming events (fly, back, breast, free and IM).  As back comes between fly and breast in an IM, that means that there are rules for fly to back turns, back to back turns, and back to breast turns (but not back to free or back to fly). 

   For the fly to back turn, you must touch the wall with both hands simultaneously while on your front, and then push off on your back.  You should have your arms up in a streamlined position and be submerged on your push off, although that is not required according to the rules. 

   For the back to back turn, there are two options, the open turn and the flip turn.  In the open turn, you must touch the wall while only your back with any part of your body (one hand is recommended, but the head is legal though painful!), then spin or turn around and push off on your back, as in the fly to back turn.  In the flip turn, you are permitted to roll onto your stomach and take one freestyle stroke as long as you are making a continuous turning motion (no gliding permitted), and then push off on your back. 

   For the back to breast turn, it is considered to be a backstroke finish (i.e. just like when you finish a backstroke race) in that you must touch the wall on your back (flipping is not permitted).  You then push off on your stomach for the breaststroke.

   When pushing off the wall on backstroke, you can do as many dolphin / flutter kicks underwater as you like, as long as your body breaks the surface of the water before you have travelled 15m (that’s more than half our 25m pool)!

 

Dear Coach:  Is there a store that you’d recommend for swim suits and training gear in Ottawa?  Need New Stuff

 

Dear N.N. Stuff:  I always have a “lost and found” bag of caps and goggles if you are ever in a pinch.  I also have caps for sale for 50c and an assortment of swim suits.  Local shops that carry a wide selection of swim stuff include Aquasport (near Ikea), Motionware Source for Sports (Barrhaven), and Sports Experts.  If there’s something in particular that you’re looking for, it’s always a good idea to phone ahead.  Sometimes you can find good deals on-line, but keep in mind that if you order from another country (e.g. the US) there’s often a significant shipping charge, and you can be charged duty (C$5+HST) if the item costs more that C$20.

 
Private and Semi-Private Masters Swim Lessons

 

Fall:

Mon 9:45-10:45am: Dec 6, 13

Fri 9:45-10:45am: Nov 19, 26; Dec 10, 17

More times (including evenings/weekends) will likely be available during December exams.  Ask for details.

 

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