Carleton Masters Swimming Newsletter
#267 Thursday,
December 2nd, 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 (23 addresses), 6pm Whitecaps I (41
addresses), 7:10pm Whitecaps II (27 addresses), 8:10pm Whitecaps III (25
addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (27
addresses).
"To achieve a
great thing you have first to believe it." – Arsene
Wenger
Masters Program
Notes and Cancellations
Interim
Workouts
The following interim workouts will
be available to all members:
Sat Dec 18th
9:30-10:45am
Mon
Dec 20th 5:15-6:30pm
Tue
Dec 21st 5:15-6:30pm
Thu
Dec 23rd 5:15-6:30pm
Mon
Dec 27th 5:15-6:30pm
Tue
Dec 28th 5:15-6:30pm
Thu
Dec 30th 5:15-6:30pm
Mon
Jan 3rd 7:30-8:30am
Mon
Jan 3rd 6:00-7:15pm
Notes:
- you must be current staff or
student or have a valid Athletics Membership for the date/time of each workout
you attend
- morning-only
memberships are good all day on reduced hours dates (thus, all of the above
except Mon Jan 3rd 6pm)
- coaches are not yet finalized;
some workouts may be coached by a member of the pool
staff
Cost and
Registration Options:
1. you can sign up at the Welcome
Centre in person or by phone for “Interim Masters Swimming (IMS)” barcode
2820:
- the cost is
$30+HST which entitles you to
attend all the interim workouts
- this is the
best deal if you plan to attend 7 or more of the 9 workouts
offered
2. or you can pay a drop-in fee of
$4.85 (including tax) for each
workout:
- purchase a
public swim pass from the Welcome Centre each time you attend (valid membership
still required)
- please write
your name on the back and give the receipt to the coach on deck before entering the
water
Masters Potluck:
Sat Nov 27th
A very big thank you to Don Wells (6pm Whitecaps), Joanie Conrad (8:10pm Whitecaps), Sam and Ben (x-Safety Supervision) for being
wonderful hosts! And here’s a note from them:
“Thanks to all who
attended this year's potluck. We enjoyed hosting the team (and several
alumni!) and thank everyone for their generous contributions of food and
drink. See you next year, although we hope that we can arrange a social
event or two before that!”
Kim
Kennedy (x-Whitecaps “B”) has kindly
provided her Chicken Liver Appetizer recipe. If there are any other
potluck recipes that you are interested in, let me know and I’ll see if the
chefs will provide them!
Chicken Liver
Appetizer from Kim Kennedy (x-Whitecaps “B”):
1 package of Chicken livers – (about
a pound? A +/-3”x7” package)
1¼ pounds of bacon – (depends on
number of pieces of Chicken livers you end up with)
Marinade was
approx:
¾ cp soya
sauce
¼ cp olive
oil
½ cp brown
sugar
Ground Black pepper (+/-
table spoon or bit more)
Couple dashes of Herbes de
Provence (+/- 1.5 tablespoons)
(or any herb mix will add a
nice flavor – Oregano, Thyme, Rosemary, Parsley
etc)
+/- ½
teaspoon
Cayenne Pepper
+/- ½ teaspoon
Paprika
+/- ½ teaspoon chili
powder
(could also add crushed chili
peppers as well if a stronger “hot kick” is
desired)
(This makes more than enough
marinade but my container had 2 layers of wraps so covered better – could
probably do with a little less is you only have 1
row.)
Cut chicken livers into
+/- ½”-1” chunks, roll/wrap each in bacon strips (cut long strips into 2
-shorter lengths), secure with toothpick.
Place in sealable
container – long and flat is better.
Mix all ingredients for
marinade and pour over wraps. Make sure all wraps are in marinade for consistent
flavor. Seal container and swish around to make sure all are just covered.
Let sit in fridge for couple of hours at least – longer is better for stronger
flavour.
Place on cookie sheet
or baking pan with some space between,
Bake at 375° F for
about 20 minute. Take out and turnover each wrap about half way through. Ensure
bacon is fully cooked. Broil a few minutes if desired to ensure bacon and livers
are fully cooked and a bit crispy. Take out and serve while still
warm.
Play with the
quantities and after a few times you’ll figure out just the right proportions
that works best for your desired taste.
Enjoy.
Swimmer
Notes
Swimmer
Updates:
-
Congratulations to François Parent (6pm Whitecaps)
and Iryna Karpova on their
engagement! Francois and
Iryna got engaged in September and have not yet set a wedding date.
- Margaret
Dibben King (8:30am Earlybirds) reports
that Flo Shinder (x-8:30am
Earlybirds) is doing very well. Her apartment in
-
Best wishes to
- Margaret Dibben King (8:30am Earlybirds)
reports that she still doesn’t have a date for her knee surgery and it will
likely be in the spring.
- Mike Lau (6pm Whitecaps) ran his second
marathon in six weeks on Nov 21st in
- Rod Haney (7:30am Earlybirds) sings with
the Capital City Chorus, an all-male Barbershop-style choir. They will be
performing at the
- Ursula Scott (7:30 Earlybirds) sings with
the Orpheus Choral Group, which is performing its Christmas concert on: Sat Dec
4th, 7:30pm, Annunciation of the Lord Church, 2414 Ogilvie Rd.,
Gloucester; and Sat Dec 18th, 7pm. St. Paul's High School, 2675
Draper Avenue, Ottawa. There are no admission charges but freewill
offerings accepted.
- Bozena Lech (x-Whitecaps “B”) was hoping to
join Carleton Masters again in January. However, she as she is going to be
in Whister for work and skiing (life’s rough!) until April, she will be unable
to join us. She does send her best wishes to all,
though!
Flip Turn
Follies:
For those
who find flip turns a challenge, here’s a fun post by Mike Giles (Zone3Sports) reprinted from
TriRudy:
“Mike Caldwell has me training scared! I give the guy a
5 minute handicap in a sprint race, and he responds by telling me I can't wear a
wetsuit! That suits me fine, because I prefer swimming without, but its also
slower. So I've got about 7 months to become a better swimmer. Easy, right?
Well, I'm not so sure. Over the last 10 years I've had years when I've swam a
lot, and years when I've swam very little. I've re-built my stroke more times
than I care to remember, yet I always swim around the same times. So how am I
going to swim faster next year? After doing considerable research, I've decided
there are 2 keys to faster swimming - 1) move my arms faster through the water
(equivalent to pedaling faster in a bigger gear); and 2) do flip turns like all
the cool kids.
"Any swimmer will tell you that if you want to
be a "swimmer", you have to do flip turns. I've been avoiding it for 12 years
after almost drowning on my first attempts. But now I'm motivated again! My
first week of flip turns has been a constant source of amusement to fellow
swimmers and coaches alike. I have surfaced under the lane ropes (which brings
you to an abrupt halt and leaves a mark). I have come off the wall facing back
where I came from, and usually into the eyes of a frightened lanemate (they have
all been given fair warning to give me lots of space). I have bruised my heals
and toes, and cramped my calves while reaching with my toes for the wall after
turning too early. I have come off the wall on the bottom of the pool. This is
particularly disconcerting when I'm 5 seconds from the surface and only have 3
seconds worth of air. I've managed to lose my pull buoy (gotta keep legs
together), and my best so far is while doing 50m sprints on a pace time, missing
the wall completely, which leaves one floating helplessly while you're supposed
to be sprinting. But I'm determined this time. I'm gonna learn to turn like the
cool kids!
"In the meantime, I beg forgiveness from my
lanemates, and to my swim coaches - my favourite workout is now 25's of
anything!”
News
Articles:
- Ryan Lochte wins US Golden Goggles
Award for 2nd Consecutive Year: http://sportsillustrated.cnn.com/2010/writers/brian_cazeneuve/11/23/ryan.lochte/index.html
- When is the Best Time of Day to
Work Out?: http://www.theglobeandmail.com/life/health/when-is-the-best-time-of-day-to-work-out/article1708566/
- General Strength
Routines Important for Masters: http://www.runningtimes.com/Article.aspx?ArticleID=20788
- Top 5 Training
Myths for Endurance Athletes: http://www.powerbar.com/training/default.aspx
- Exercise is Not
Always Kind to the Human Immune System: http://www.pponline.co.uk/encyc/sports-nutrition-how-your-diet-affects-your-immune-system-when-you-exercise-497
- Multi-Vitamins may
Aid Women's Heart Health: http://www.reuters.com/article/idUSTRE69046E20101001
- Sleep Loss May
Thwart Dieters' Fat Loss: http://www.reuters.com/article/idUSTRE6935IT20101004
Swim Suits for
Caps and
Goggles to Borrow:
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
Nose Clips for
Fall Session
Information
The normal pool space (and coaches)
for the groups are as follows:
- 7:30am and 8:30am Earlybirds: deep
end (Coach:
- 6pm Whitecaps: Monday: shallow
end; Tuesday/Thursday: deep end (Coach:
- 7:10pm and 8:10pm Whitecaps:
shallow end (Coaches: Monday:
- 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.
The time trials planned for this
term are as follows:
Tue/Wed Oct 12/13th: 400
(6pm Whitecaps and Earlybirds)
Tue/Wed Oct 26/27th: 2 x
50 (6pm Whitecaps and Earlybirds)
Mon Nov 8th: 200
(Earlybirds, 6pm and 7:10pm Whitecaps)
Thu/Fri Nov 25/26th:
800/1500 (all)
Mon Dec 6th: 100
(Earlybirds, 6pm and 7:10pm Whitecaps))
Thu/Fri Dec 16/17th: end
of term relays (6pm Whitecaps and Earlybirds)
Congratulations to all those who
participated in the 800/1500m time trials on Nov
24th/25th.
The bad weather on Fri Nov
25th made for quite an empty pool, and thus a chance for some
“interesting” swims. Renee
Robert and Colette
Kenney (8:30am Earlybirds) decided to do an 800IM, instead of their
usual 1500fs. Renee’s time was 16:09 and Colette’s 16:35. Well done,
ladies!! Amir Banihashemi
(8:30am Earlybirds) swam his 1500fs as 500 alternating 25fs / 25br, 500fs, and
another 500 alternating 25fs/25br. Astonishingly (to me, a
non-breaststroker!), he improved his 1500 (all free) time by 1
second!
There were some very big
improvements. While Barbara
Levine (6pm Whitecaps) hadn’t done an 800 before, her 400 split was
over 1min faster than her 400 time trial last month! At that rate, she’ll
finish before she starts in a year’s time!! Jamie Chalmers (7:10pm Whitecaps) improved
by nearly 1min in the 800. In the 1500, Mike Sims (6pm Whitecaps) and Marie-Odile Junker (8:30am Earlybirds)
improved by well over 1min, with Kelly
Meaney (6pm Whitecaps) and Paul
Scully (8:30am Earlybirds) at just under 1min and nearly 40sec,
respectively.
There were also a few who were very
close to their best. Full list of improvements and near improvements
follows.
400fs:
Barbara
Levine (6pm Whitecaps)
1:03.6
800fs:
Jamie
Chalmers (7:10pm Whitecaps):
54
1500fs:
Mike
Sims (6pm Whitecaps)
1:44
Marie-Odile
Junker (8:30am Earlybirds):
1:20
Kelly
Meaney (6pm Whitecaps):
59
Paul
Scully (8:30am Earlybirds):
38
Amir
Banihashemi (8:30am Earlybirds):
1
And those who were “oh so close” to
their best:
1500fs:
Tricia
Gerrow (6pm Whitecaps):
-2
Erin
Kelly (6pm Whitecaps):
-3
Bill
Westcott (6pm Whitecaps):
-7
Jean
Kneale (8:10pm Whitecaps):
-8
Jamie
Chalmers (7:10pm Earlybirds) did a 50fs time
trial on Nov 29th and improved his previous best by 0.1
seconds. Also, one of our newest members, Ahmed Doha (8:30am Earlybirds) completed
his first non-stop 200m freestyle on Dec 1st. Congratulations
to Jamie and Ahmed!
Here are the weekday attendance
statistics for the term so far. There are still 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-Dec 1st; 36
workouts; range: 10-31; avg.: 21.8)
Perfect Attendance: Bruce B, Ursula
S
Missed 1 Workout: Angela D
Missed 2 Workouts: Ian L
8:30am Earlybirds
II (Sept 8-Dec 1st; 36
workouts; range: 11-20; avg.: 15.4)
Perfect Attendance: Colette K, Susan
N-Y
Missed 1 Workout: Penny E
Missed 3 Workouts: Margaret DK, Renee R
6pm Whitecaps
I (Sept 7-Nov 30th; 36
workouts; range: 16-29; avg.: 22.4)
Missed 1 Workout: Heather G
Missed 2 Workouts:
Missed 3 Workouts: Don W
7:10pm Whitecaps
II (Sept 7-Nov 30th; 36
workouts; range: 7-16; avg.: 12.4)
Perfect Attendance: Jamie C
Missed 1 Workout: Lindsey D
8:10pm Whitecaps
III (Sept 7- Nov 30th; 25
workouts; range: 7-23; avg.: 13.1)
Perfect Attendance: Lynn B
Missed 1 Workout: Joanie C
Missed 2 Workouts: Elena C, Veronica
T
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 31st, 2011. Contact
For
Here’s a list of tentative and
confirmed upcoming competitions (mostly) in
Sat Dec 4th Technosport
SCM Invitational Meet (U of
http://www.mastersswimmingontario.ca/pdf/TechnoDec42010.pdf
Sat Dec 4th
Sun Dec 12th North
Jan 4th, Jan
11th, Jan 18th One Week Swim Camps, Margarita Island,
Sat Jan 22nd Technosport
SCM Invitational Meet (U of
http://www.mastersswimmingontario.ca/pdf/TechnoJan222011.pdf
Sun Jan 23rd Alderwood
SCY Meet,
Sun Jan 30th
Sun Feb 13th
Sat Feb 19th Technosport
SCM Arthur Inglis Invitational Meet (U of
http://www.mastersswimmingontario.ca/pdf/TechnoFeb192011.pdf
Sat-Sun Feb 19-20th
LaSalle SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10004
Sun Mar 6th
Sat Mar 19th
Dollard-des-Ormeaux (
Fri-Sun Mar 25-27th
Ontario Provincials SCM Ottawa (Nepean Sportsplex; details
TBA)
Fri-Sun Apr 15-17th
Sat Apr 16th Downtown
Toronto SCM Meet (details TBA)
Sat Apr 30th Technosport
SCM Invitational Meet (U of Ottawa; details TBA)
Fri-Mon May 20-23rd
Canadian Nationals SCM
Sat Jun 11th Longueuil
LCM Meet (details TBA)
Race
Results: (Please send in your results,
and/or let me know if I missed your name!!)
Sun Nov
21st
Congratulations to Mike on a great
second marathon, just 6 weeks after
Mike
Lau (6pm Whitecaps; 45-49):
386th overall; 343rd man and 30th in age
group (out of 589) in 3:06:51 (3:06:43)
Ask the Coach
Dear Coach:
Is it possible
to do a flip turn with a pull buoy? What about with fins? Learning
to Flip
Dear L.t.
Flip: Yes! A flip turn with a pull buoy is a little more challenging
than without, as it’s harder to roll from your back to your side after the turn,
but it’s certainly very doable. And flipping with fins is actually much
easier than an open turn with fins, as moving the fins towards the wall under
the water is a challenge. As always, practice makes perfect (see Mike
Giles’ article above)!
Dear
Coach: Any tips
for making my flip turns more consistent? Also Learning to
Flip
Dear A.L.t.
Flip: Make sure that you don’t breathe on your last stroke before the
turn, as taking your eyes off the wall will lead to inconsistency. Ensure
that you initiate the turn with your arms at your side and hit the wall with
your feet pointing straight up. Turn onto your side
*after* you push off
the wall, and take the first stroke with the deep arm. Again, practice
practice practice!!
Private and Semi-Private Masters
Swim Lessons
December
2010:
Mon 9:45-10:45am (0945-1045):
Dec 6, 13
Mon 8:15-9:15pm (2015-2115): Dec 6, 13
Tue 7:45-8:45am
(0745-0845): Dec 7, 14
Wed 7:45-8:45pm (1945-2045): Dec 8, 15
Thu
7:45-8:45am (0745-0845): Dec 9, 16
Fri 9:45-10:45am (0945-1045): 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 7th to Fri Dec
17th (no workouts Mon Oct 11th:
Thanksgiving)
Winter 2011:
Tue Jan 4th to Fri Apr
15th (no workouts Mon Feb 21st: Family Day)
7:30am Earlybirds 1: 7:30-8:30am
MWF: $120 plus tax each term (barcodes: Fall: 2466; Winter: 2468) Coach:
8:30am Earlybirds 2: 8:30-9:30am
MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter: 2469) Coach:
6pm Whitecaps 1: 6:00-7:10pm MTuTh:
$132 plus tax each term (barcodes: Fall: 2470; Winter: 2473) Coach:
7:10pm Whitecaps 2: 7:10-8:10pm
MTuTh: $120 plus tax each term (barcodes: Fall: 2471; Winter: 2474)
Coach:
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
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!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club website: http://carletonmasters.tripod.com