Carleton Masters Swimming Newsletter
#270 Friday,
January 21st, 2011
To: Carleton Masters Coaches /
Staff (8
addresses)
Bcc:
Those Registered
for Fall 2010 / Winter 2011 and Alumni: 7:30am
Earlybirds I (47 addresses), 8:30am Earlybirds II (29 addresses), 6pm Whitecaps
I (45 addresses), 7:10pm Whitecaps II (33 addresses), 8:10pm Whitecaps
III (27 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (24
addresses).
"The moment you
feel yourself slipping, take action right away to get back on track. If
you catch yourself quickly, you won't fall very far." – Ralph
Marston
Masters Program
Notes and Cancellations
Masters Coaching
Clinic
In conjunction
with the Masters Swimming Ontario Provincial Championships being held at the
Nepean Sportsplex Fri-Sun Mar 25-27th, there will be a coaching
clinic open to all the morning and early afternoon of Fri Mar
25th. More details
TBA.
Swimmer
Notes
Swimmer
Updates:
- Here’s the latest from
George Tombler (x-6pm Whitecaps):
“I've been making steady but rather
slow progress; I feel stronger, my weight is up to normal (mostly around my
waist), and my hair has grown back, I would say even more than before. I
go regularly to my three-stroke pool in the Condo but I'm
considering moving my activities across the street to the Delta Hotel,
which has a bigger pool and some kind of a gym. But no way I'm ready for the big
pool of Carleton yet. Regards to all.”
- Mike Sims (6pm Whitecaps) and son Seamus (Safety Supervision) and his wife
Liz (x-Earlybirds) and their baby
will be going to Mozambique for 3 years in the Fall, as Liz has a term position
there. How exciting!
- ROCS was well represented at
the Wed Jan 19th Ottawa Sports Awards ceremony. Coach John Hawes won the Brian Kilrea 2010
Lifetime Achievement Award for coaching. His son, Matt Hawes (GO) won the swimming
award. And ROCS swimmers Joanna
Brown (x-Carleton Masters) and Mathea Stevens won the triathlon and modern
pentathlon awards, respectively. Congratulations!! Full list of
winners: http://www.ottawasun.com/sports/othersports/2011/01/19/16956071.html.
A Simply
Incredible Swim:
Putting
News
Articles:
- Strength Training
and Strength Exercises for Injury Prevention: http://tinyurl.com/25f8ufq
- Leisure-time
Exercise reduces Depression Risk: http://www.bbc.co.uk/news/health-11644775
- Exercise Unlikely to Lift
Depression Long Term: http://www.reuters.com/article/idUSTRE6A43HH20101105
- Physical Fitness curbs Frequency
and Length of Colds: http://www.sciencedaily.com/releases/2010/11/101101191545.htm
-
A
Review of Exercise Mobile Apps: http://online.wsj.com/article/SB10001424052748703506904575592400100164576.html
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
Winter Session
Information
The normal pool space (and coaches)
for the Fall/Winter 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:
Mon Feb 14th
(Earlybirds/Whitecaps): 400
Tue/Wed Mar
1st/2nd (6pm Whitecaps/Earlybirds): 2 x
50
Thu/Fri Mar
10th/11th (6pm Whitecaps/Earlybirds):
100
Mon Mar 21st
(Earlybirds/Whitecaps): 200
Tue/Wed Mar
29th/30th (All): 800/1500
Thu/Fri Apr
14th/15th (6pm Whitecaps/Earlybirds):
relays
Below you will find the weekday
attendance statistics for the term so far. There are still lots of
swimmers with perfect attendance. Those who maintain it for the term will
get a “Perfect Attendance” certificate.
7:30am
Earlybirds (Jan 5-21st; 8 workouts;
range: 22-27; average: 24.9)
Perfect Attendance: Angela D, Brad S, Ian L, Larry D, Madelayne DG, Mike
M, Robert F, Robin H, Susan N-Y
8:30am
Earlybirds (Jan 5-21st; 8 workouts;
range: 12-21; average: 16.6)
Perfect Attendance: Alan H, Colette K, Isabelle F, Lucie B, Penny
E
6pm
Whitecaps (Jan 4-20th; 8 workouts;
range: 22-28; average: 25.1)
Perfect Attendance: Cam D, Don W, Heather G, Lina V, Nicole D, Sylvie
O
7:10pm
Whitecaps (Jan 4-20th; 8 workouts;
range: 12-18; average: 15.1)
Perfect Attendance: Jamie C, Lucette
L
8:10pm
Whitecaps (Jan 4-20th; 6 workouts;
range: 11-15; average: 12.8)
Perfect Attendance: Elaine C, Jean K, Lara T, Lynn B, Marcel L, Paul D,
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 Jan 22nd Technosport
SCM Invitational Meet (U of
http://www.mastersswimmingontario.ca/pdf/TechnoJan222011.pdf
Sun Jan 23rd Alderwood
SCY Meet,
Sat-Sun Jan 29-30th
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
Sun Mar 13th Etobicoke
LCM 1500 Heart & Stroke Fundraiser Meet
http://www.mastersswimmingontario.ca/pdf/EOMACHeartswimMar2011.pdf
Sat Mar 19th
Dollard-des-Ormeaux (
Fri-Sun Mar 25-27th
http://www.mastersswimmingontario.ca/pdf/2011ProvPackage.pdf
April 8-14th and May
20-26th “Masters Dream Camps” in
Fri-Sun Apr 15-17th
Sat Apr 16th Downtown
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!!)
2010 Masters
Swimming
The final Top 20 Rankings for 2010
are out: http://www3.sympatico.ca/chberger/index7.html.
These list the top 20 Canadians in all Masters age groups in every event for
both SC (25m pools) and LC (50m pools) for the calendar year. Here’s a
list of the Carleton swimmers who made the list:
George
Tombler (x-6pm Whitecaps; 85-89) 4 events
LCM (rankings: 1, 2, 3, 4)
Angela
Davis (7:30am Earlybirds; 60-64): 7
events LCM (rankings: 3, 6, 9, 13, 14, 15, 20)
Lina
Vincent (6pm Whitecaps; 55-59): 6 events
SCM (rankings: 5, 6, 7, 10, 11s)
Sandy
Lawson (7:30am Earlybirds; 45-49): 3
events LCM (rankings: 15, 19, 20)
Lynn
Marshall (Coach; 45-49): 18 events SCM and
16 events LCM (rankings: 1s, 2s, 3s, 5, 6s, 7, 10s)
Nathan
Fudge (6pm Whitecaps; 30-34): 5 events
LCM (rankings: 3, 6, 8, 11, 15)
Mark
Blenkinsop (8:30am Earlybirds; 30-34): 1 event
SCM (ranking: 18)
Dec
16-18th
Sheila
Kealey (6pm Whitecaps) competed in the
open women’s category. Congratulations to her on her fantastic
results! Here’s how she did:
2nd: 10km
skate
3rd: 7.5km
classic
7th: B final winner for
1.2 skate sprint
Jan
6-9th Nordic World Ski Championships Trials,
Sheila
Kealey (6pm Whitecaps) again competed in
the open women’s category with very impressive
results!
11th: 10km
skate
14th: classic sprint
(1.2km)
17th: pursuit (7.5km
classic / 7.5km skate)
Sun Jan
9th Bracebridge Muskoka Masters Swim
Meet
Lynn
Marshall (Coach) went on a road trip to her
first meet of 2011 and her new 50-54 age group. She bought a new FINA
approved suit (complete with barcode) to avoid any questions about her suit in
the case of records. The suit had an amazing swim meet – it’s pretty good
at fly and free, and incredible at back and breast (at least compared to
800 free (9:23.45 world record; best
since 2006)
200 back (2:25.94 world record;
lifetime best)
400IM (5:14.65 world record; best
since 1995)
50 free (29.36 provincial record;
best since 2008)
50 breast (39.92 club record; best
since 1993)
100 back (1:10.79 national record;
lifetime best)
Including splits I ended up with a
total of 3 world, 6 national, 9 provincial and 12 club records for my 6
events. The updated club records are posted on the web
site.
Sun Jan
16th
Congratulations to Susan on making the podium despite the
snowy conditions. Full results at: http://www.runottawaclub.ca/wp-content/uploads/2010/03/Richmond-10k-Results-2011.pdf.
Susan
Nevitt-Yelle (7:30am Earlybirds; 40-49):
90th overall; 21st woman and 3rd in her age
group in 49:40
Sat Jan
22nd Technosport Masters Meet (U of
About ten Carleton swimmers are
planning to attend. Results next time!!
Ask the Coach
Updated from last
time:
Dear Coach: I’m
having problems with very dry skin after swimming. Any
recommendations? Itchy
Swimmer
Here are some
additional suggestions for those with dry
skin:
Siobhan
MacManus (x-Earlybirds
/ 6pm Whitecaps) suggests baby wash (e.g. Dove’s
Martin
Blumenauer (7:30am
Earlybirds) recommends putting coconut oil on your skin after your shower to
remove the chlorine.
Thanks to
Siobhan and Martin for the tips!
Dear
Coach:
I am getting ready for my first
triathlon this upcoming summer. I have done a try-a-tri in the past and really
enjoyed it and now feel inspired to try a real triathlon. I am not part of a
triathlon training group and feel a bit lost as to where to begin exactly in my
winter training schedule (how often to run, bike, etc?!). I know some of
the Masters swimmers are triathletes, so I was wondering if you knew of any
individuals I could be in touch with in search of friendly advice on how to get
started. Ideally, I'd like to join an informal/casual triathlon group that
shares training tips and schedules (if such a group exists!) and hopefully at no
(or a low) cost. If such a group only exists in my dreams, just someone to
discuss possible training methods with would be very helpful. Any help
would be much appreciated! New Triathlete
Dear N. Triathlete: Sounds
like you have a great plan and will have a lot of fun with this! Good
luck! I’d suggest that you sign up for the TriRudy daily newsletter (look
under “Reminders” below), and posting your question there. In addition,
perhaps some of our readers will also have some suggestions for you? I
know that several of you are training for Ironman length triathlons this
year!
Lynn’s
Private and
Semi-Private Masters Swim
Lessons
Jan/Feb:
Mon 9:45-10:45am: Feb 7, 14,
28
Fri 9:45-10:45am: ask for the next
available slot
Additional evening times/dates
likely available during reading week (week of Family Day) and during April
exams.
Prices:
Private: $52.50 per
hour, plus HST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus HST.
Reminders
Winter Masters
Programs
Below are the
details on the programs available for Winter 2011. Registration 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 7:30am and 6pm groups are full – waiting
list available.
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 (pro-rated prices available
after the first month or so):
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 (barcode: Winter: 2468)
Coach:
8:30am Earlybirds 2: 8:30-9:30am
MWF: $120 plus tax (barcode: Winter: 2469)
Coach:
6pm Whitecaps 1: 6:00-7:10pm MTuTh:
$132 plus tax (barcode: Winter: 2473)
Coach:
7:10pm Whitecaps 2: 7:10-8:10pm
MTuTh: $120 plus tax (barcode: Winter: 2474)
Coach:
8:10pm Whitecaps 3: 8:10-9:10pm
TuTh: $88 plus tax (barcode: Winter: 2475)
Coach: Mits; shallow
end
8:15am Saturday Earlybirds:
8:15-9:25am Sat: $40 plus tax (barcode: Winter: 2762)
Coach: rotating
schedule; shallow end
6pm Child Safety Supervision:
6:00-7:10pm MTuTh: $120 (barcode: 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
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