Carleton Masters Swimming Newsletter #276                Friday, April 15^th, 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 (30 addresses), 8:15am Saturday Only (6 addresses), Masters “Alumni” (24 addresses).

 

 

"Perseverance is not a long race, it is many short races one after another." – Walter Elliott

 

 

Masters Program Notes and Cancellations

• The Winter session ended today, Fri Apr 15^th. 
• The pool will be closed Sat Apr 16^th – Sun May 1^st for annual maintenance.
• The Spring session starts Mon May 2^nd.
• Swimmers are reminded to avoid wearing / using scented products at the pool.  Some of our Masters swimmers are allergic to these products.

 

 

Masters Spring/Summer Programs

Here are the details on the Spring/Summer Masters programs (all open to members only).  Registration for both sessions started on Thu Mar 31^st (by phone or in person).  As always, register early to avoid disappointment, as some groups fill quickly (6pm and 7:30am are getting near capacity).  Note that the tentative pool space and coaches have been added below.

   Spring: Mon May 2^nd – Sat Jul 2^nd: (no workouts: Mon May 23^rd; Fri Jul 1^st)

7:30am Earlybirds I: MWF 7:30-8:30am; Cost: $70 + HST; Barcode: 3080 (Deep: Coach: Lynn)

8:30am Earlybirds II: MWF 8:30-9:30am; Cost: $70 + HST; Barcode: 3081 (Deep: Coach: Lynn)

6pm Whitecaps I: MTuTh 6:00-7:10pm; Cost: $80 + HST; Barcode: 3086 (Deep Monday; Shallow Tue/Thu: Coaches: Mon/Tue: Lynn; Thu: Mits)

7:10pm Whitecaps II: MTuTh 7:10-8:10pm; Cost: $73 + HST; Barcode: 3087 (Deep Monday; Shallow Tue/Thu: Coaches: Mon/Tue: Lynn; Thu: Mits)

Saturday Earlybirds: Sat 8:15-9:25am (10:15-11:25am on May 21^st and Jul 2^nd); Cost: $28 + HST; Barcode: 3083 (Shallow: Coaches: rotating schedule)

Child Safety Supervision: MTuTh 6:00-7:10pm; Cost: $70 (no HST); Barcode: 3085 (Baby Pool)

   Summer: Mon Jul 4^th – Sat Sept 3^rd: (no workouts: Mon Aug 1^st)

7:30am Earlybirds: MWF 7:30-8:30am; Cost: $73 + HST; Barcode: 3082 (Deep: Coach: Lynn)

6pm Whitecaps: MTuTh 6:00-7:10pm; Cost: $80 + HST; Barcode: 3088 (Shallow: Coaches: July/Sept: Lynn; August: Mits)

Saturday Earlybirds: Sat 10:15-11:25am; Cost: $28+ HST; Barcode: 3084 (Shallow: Coaches: rotating schedule)

(No Child Safety Supervision offered in Summer.)

 

 

Swimming during Pool Shutdown

As there will be no water in the pool from Sat Apr 16^th to Sun May 1^st, there will be no interim workouts at Carleton!  For those who wish to swim, there are many other pools available in the city.  Recommended pools (i.e. those that are fairly cool and with a large selection of adult swims) include Ottawa U, Plant and Champagne.  The closest city pool to Carleton is Brewer, though it’s usually a little warm for serious swimming.  The city pool schedules are at: http://www.ottawa.ca/residents/parks_recreation/swimming/schedules/index_en.html, and the Ottawa U pool schedule is at: http://www.geegees.ca/sites/all/themes/geegees/schedules/swimming_winter.php.

 

 

Carleton Athletics Maintenance Closures

For those of you who use facilities other than the pool at Carleton Athletics, here are the closure dates:

Fitness Centre and Locker Rooms: closed Apr 24^th to May 1^st

Ice House: closed Apr 24^th to May 8^th

 

 

Swimmer Notes

 

Swimmer Updates:

- Margaret Dibben King (8:30am Earlybirds) reports that she is doing very well after her knee replacement at the end of March.  She is home and starting physio.

- Romy Schaffenburg (6pm Whitecaps) is part of the Coro Vivo Choir that will be performing “Hooray for Hollywood: Greatest Hits from Broadway and Hollywood” on Sat May 7^th at 8pm at École Gisèle-Lalonde, 500 Millenium Boulevard, Orleans.  Full details at: http://www.corovivoottawa.ca/.

- Lois Frankel (7:30am Earlybirds; Industrial Design Prof) invites you to the 33^rd Industrial Design Graduation Exhibition Apr 16-19^th 10am-5pm in the Carleton Unicentre Galleria (4^th floor).  Full details at: http://id.carleton.ca/.

- Congratulations to Amir Banihashemi (8:30am Earlybirds; Systems and Computer Engineering Prof) on winning a lottery spot to attend the University’s Spring Conference in Gananoque.

- Ross Cowie (x-Whitecaps) is the designer and seller of the Kitchen Cone.  Check out the web site at: http://www.kitchencone.com/.

- Jackie Lyons (6pm Whitecaps) and Ian Lorimer (7:30am Earlybirds) are participating in the Ride the Rideau, a 100km cycle ride on Sat Sept 10^th to raise funds for cancer research at the Ottawa Hospital.  Full details on the event at: http://www.ridetherideau.ca/.  If you’d like to sponsor either of them, here are the links: 

     Ian: http://my.e2rm.com/personalPage.aspx?registrationID=1076313&langPref=en-CA

     Jackie: http://my.e2rm.com/personalPage.aspx?registrationID=1071464&langPref=en-CA

- Natalie Aucoin (naucoin@magma.ca) and Isabelle Fradette (ifradette@eventsonline.ca), along with Colette Kenney and Susan Nevitt-Yelle (all 8:30am Earlybirds) have put together an all-girls team for the Ottawa Dragon Boat Festival (Jun 18-19^th).  The team, sponsored by Sportstats/Events Online and the Foolish Chicken restaurant, is called The Foolish Sport Chick DragonBoat Team.  Many other Carleton Masters have joined them.  We look forward to hearing how their training and racing goes!

- Charles McFarland (7:30am Earlybirds), co-founder of Ottawa Shakespeare Company, is directing Hamlet2011, playing Apr 26^th to May 7^th at the new Centrepointe Stage: see http://www.ottawashakespeare.ca.  A video trailer is available at: http://www.youtube.com/watch?v=1MHF9EY56Gg.

- Kristi Dean (Coach) is again participating in the Joe’s Team triathlon on Jul 9^th.  Her goal is to raise $2500 for cancer research.  If you’d like to read more about the triathlon see: http://www.JoesTeam.ca.  To sponsor Kristi, go to: http://pmhf3.akaraisin.com/joesteam2011/6e52ce957e3f4a63a0f29a6dbb48d72a?abcId=1304114&TV=1.

 

Bushtukah Spring Shopping Evening:

Triathletes and other athletes are invited to Bushtukah (203 Richmond Road) ‘s pre-season shopping event Sun Apr 17^th 5-9pm.

 

Ontario Health Study: 

Ontario residents age 18 and up are invited to participate in this study, aimed at giving researchers access to information that will help guide the development of prevention and treatment strategies for diseases like cancer, heart disease, diabetes, asthma, sleep disorders, depression and many others.  It takes about 20-30 minutes: https://ontariohealthstudy.ca/.

 

News Articles:

- Endurance Exercise Prevents Premature Aging: http://dailynews.mcmaster.ca/story.cfm?id=7216

- Supervised Weight Training Safe for Pregnant Women: http://www.sciencedaily.com/releases/2011/03/110325151651.htm

- Do all Student Athletes need Heart Screenings?: http://www.sciencedaily.com/releases/2011/03/110323103920.htm

- What the Circus can Teach us about Sports Injuries: http://well.blogs.nytimes.com/2011/03/30/what-the-circus-can-teach-us-about-sports-injuries/

- Marathon Runners can Suffer Allergic Reactions: http://www.sciencedaily.com/releases/2011/03/110317093438.htm

- Four Reasons to Think Twice about Eating Carbohydrates before Training: http://www.trifuel.com/training/health-nutrition/4-reasons-to-think-twice-about-eating-carbohydrates-before-a-workout

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  Just in: men’s polyester jammers: $40.  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.

 

 

Winter Session Information

 

Thanks to the 6pm Whitecaps for swimming in the shallow end on Tue Apr 12^th so that ROCS could have their end-of-term games in the deep end.

 

The last time trials of the term were the relays held Thu/Fri Apr 14^th/15^th (6pm Whitecaps/Earlybirds).  There were lots of good swims, despite not much rest!  Here’s who improved:

 

50fs

Sean Dawson (6pm Whitecaps) 0.9

Christiane Wilke (7:30am Earlybirds) 0.5

Rod Haney (7:30am Earlybirds) 0.2

Nathan Fudge (6pm Whitecaps) 0.1

 

50br

Heather Guthrie (6pm Whitecaps) 2.9

Zivi Weinstock (6pm Whitecaps) 0.9

 

50fl

Sean Dawson (6pm Whitecaps) 1.2

 

Winter Session Summary

First a big thank you to Mits Kachi (Whitecaps 2 and 3, and Saturday Coach), and to the other coaches this term: Blake Christie, Tim Kilby, Stephen Rothwell (pool staff), and Nico Belisle (pool staff / 8:30am Earlybirds).

 

Thanks also to all those who made it out for the end-of-term pizza at the Colonnade on Thu Apr 14^th – it was great to see so many alumni there!

 

Here's the summary of the attendance and time trials for the Winter session.  If you notice any errors or omissions, please do let me know.  Those of you who earned awards (perfect attendance, top 3 most improved overall, top 3 fastest overall, relay winners overall) will receive certificates early in the Spring term or by e-mail.

 

Attendance:

There were just two swimmers with perfect weekday attendance this term.  Congratulations to Lynn Brodsky (8:10pm Whitecaps) and Jamie Chalmers (7:10pm Whitecaps).  Both Lynn and Jamie also had perfect attendance in the Fall, so great job to you both!

    

7:30am Earlybirds (Jan 5-Apr 15^th, 43 workouts; range: 11-28; average: 21.9)

Missed 3 Workouts: Mike M

Missed 4 Workouts: Robert F

Missed 5 Workouts: Brad S, Carmel M, Ursula S

Missed 6 Workouts: Rod H

 

8:30am Earlybirds (Jan 5-Apr 15^th, 43 workouts; range: 9-21; average: 14.7)                                                

Missed 4 Workouts: Penny E

Missed 6 Workouts: Amir B, Susan H

 

6pm Whitecaps (Jan 4-Apr 14^th, 43 workouts; range: 12-28; average: 21.9)

Missed 4 Workouts: Don W

Missed 5 Workouts: Cam D, Debby W, Heather G

 

7:10pm Whitecaps (Jan 4-Apr 14^th, 43 workouts; range: 7-19; average: 12.6)

Perfect Attendance: Jamie C

 

8:10pm Whitecaps (Jan 4-Apr 14^th, 30 workouts; range: 7-18; average: 12.3)

Perfect Attendance: Lynn B

Missed 2 Workouts: Joanie C

Missed 3 Workouts: Veronica T

Missed 5 Workouts: Elaine C, Paul D

 

Time Trial and Relay Summary:

The information below on most improved and fastest swimmers is taken from the time trials done during the Winter session, and includes the relay splits from the end of term relays.  Times done in competitions are not included.  If your times are not listed here and you're curious, just e-mail me for details.  (I have all time trial times since May 2001.)

 

Twenty-seven women and twenty men improved in at least one event!  The most improved swimmer was Cindy Steele (6pm Whitecaps) who improved her 200fs by 30.5 seconds (19.8sec/100m).  Next was Mike Mopas (7:30am Earlybirds) who improved his 50br by 7.2 seconds (14.4sec/100m).  Next were three women, all improving by over 10sec/100m:  Lois Frankel (7:30am Earlybirds) improved her 100fs by 14.1sec.  Mary Ann Obertier (7:10pm Whitecaps) improved her 1500fs by 2:57 (11.8sec/100m) followed closely by Chelsea Sauve (8:10pm Whitecaps) who improved her 1500 by 2:54 (11.6sec.100m).  Rounding out the top 3 for the men were Jamie Chalmers (7:10pm Whitecaps) who improved his 50br by 4sec (8.0sec/100m), and Kevin Graham (7:30am Earlybirds) who improved his 50fs by 3.7 (7.4sec/100m).  Heather Guthrie (6pm Whitecaps) improved in six different events!  Brad Shapansky (7:30am Earlybirds), Margie Bailey (8:30am Earlybirds), and Mike all improved in four events.

 

The International Point Scores (link to web page below) are used to determine the best swims.  Eight women and thirteen men scored over 400 points in at least one event.  Top scorer was Sean Dawson (6pm Whiteaps) who earned 637 points for 26.1 in 50fs.  Next, Hilary March (6pm Whitecaps) outscored Nico Belisle (8:30am Earlybirds) by 1 point!  Hilary earned 605 for 30.4 in the women’s 50fs, while Nico got 604 for 26.7 in the men’s 50fs.  He was followed by Maureen Mahoney (6pm Whitecaps) with 554 for 5:18.3 in 400fs, and then by Nathan Fudge (6pm Whitecaps) with 537 for 28.0 in 50fs, and Freek Sluis (6pm Whitecaps) with 535 for 2:17.3 in 200fs.  Rounding out the top 3 for the women was Kelly Meaney (6pm Whitecaps) with 473 for 1:13.6 in 100fs.  She was followed closely by Lindsey Duck (7:10pm Whitecaps) with 470 for 33.6 in 50fs.  Nathan scored over 400 points in seven different events! 

  

All those improving and all those scoring over 400 points, as well as the top 3 improvements and the top 3 times for each event are listed below, as are the results of the relays. 

 

Many thanks to all of you who participated in the time trials! 

 

Key:

EB1 = 7:30am Earlybirds I, EB2 = 8:30am Earlybirds II, WC1 = 6pm Whitecaps I, WC2 = 7:10pm Whitecaps II, WC3 = 8:10pm Whitecaps III, V = Varsity Swimmer, WP = Varsity Waterpolo Player, VC = Varsity Swim Coach, WPC = Varsity Waterpolo Coach, MC = Masters Coach, ROC = ROCS, TR = trying Masters 

 

 

Most Improved Swimmers (best event for each person):

Only those who have swum Carleton Masters time trials in the same event at least twice are eligible.  This term there were 29 women and 20 men who improved in at least one event.)

 

#	Name	Group	Gender	Event	Imp/100m
1	Cindy Steele	WC1	F	200fs	19.8
2	Lois Frankel	EB1	F	100fs	14.1
3	Mary Ann Obertier	WC2	F	1500fs	11.8
4	Chelsea Sauve	WC3	F	1500fs	11.6
5	Isabelle Fradette	EB2	F	100fs	8.1
6	Heather Guthrie	WC1	F	400fs	6.8
7	Margaret King	EB1	F	1500fs	5.4
8	Kelly Lynn Meaney	WC1	F	100fs	5.3
9	Katherine Venance	WC1	F	100fs	4.4
10	Elaine Cooper	WC3	F	50fs	4.2
11	Penny Estabrooks	EB2	F	400fs	3.6
12	Hilary March	WC1	F	50fl	3.4
13	Norine Naguib	EB2	F	1500fs	2.9
14	Margie Bailey	EB2	F	100fs	2.2
14	Maureen Mahoney	WC1	F	400fs	2.2
16	Sylvie Ouellet	WC1	F	200fs	2.1
17	Natalie Aucoin	EB2	F	50br	2.0
18	Melodie Guilbeault	WC3	F	50br	1.8
18	Tricia Gerrow	WC1	F	50fl	1.8
18	Zivi Weinstock	WC1	F	50br	1.8
21	Marina Rowbotham	WC1	F	100fs	1.6
22	Lynn Brodsky	WC3	F	50bk	1.4
23	Christiane Wilke	EB1	F	50fs	1.0
24	Debbie Lee	EB1	F	100fs	0.9
25	Jessica Kamps	EB1	F	50br	0.8
26	Robin Henderson	EB1	F	50fs	0.6
27	Lucette Laflamme	WC2	F	400fs	0.5
28	Meredith Curren	EB1	F	200fs	0.3
29	Jackie Lyons	WC1	F	1500fs	0.2
1	Mike Mopas	EB1	M	50br	14.4
2	Jamie Chalmers	WC2	M	50br	8.0
3	Kevin Graham	EB1	M	50fs	7.4
4	Rod Haney	EB1	M	1500fs	5.5
5	Amir Banihashemi	EB2	M	1500fs	3.7
6	Brad Shapansky	EB1	M	1500fs	3.6
7	Freek Sluis	WC1	M	50fl	3.6
8	Alan Jowett	EB1	M	200IM	3.5
9	Charles McFarland	EB1	M	50br	2.6
9	Gi Wu	WC2	M	50fl	2.6
11	Sean Dawson	WC1	M	50fl	2.4
12	Nathan Fudge	WC1	M	200fs	2.1
13	Jason MacDonald	EB1	M	50fs	2.0
13	Paul Scully	EB2	M	50fs	2.0
15	Mike Lau	WC1	M	400fs	1.7
16	Don Wells	WC1	M	100br	1.2
17	Sebastien Robillard-Cardinal	WC2	M	400fs	1.1
18	Martin Blumenauer	EB1	M	400fs	0.6
19	Ian Lorimer	EB1	M	200IM	0.6
20	Paul Denys	WC3	M	50fs	0.4

 

 

Fastest Swimmers (best event for each person):

All those scoring 400 or more points are shown.  This term there were 8 women and 13 men who made the list.

 

#	Name	Group	Gender	Event	Time	Points
1	Hilary March	WC1	F	50fs	30.4	605
2	Maureen Mahoney	WC1	F	400fs	5:18.3	554
3	Kelly Lynn Meaney	WC1	F	100fs	1:13.6	473
4	Lindsey Duck	WC2	F	50fs	33.6	470
5	Erin Kelly	WC1	F	50fs	34.5	438
6	Sheila Kealey	WC1	F	50fs	35.4	408
6	Tricia Gerrow	WC1	F	50fs	35.4	408
8	Veronica Tang	WC3	F	50fs	35.6	401
1	Sean Dawson	WC1	M	50fs	26.1	637
2	Nico Belisle	EB2	M	50fs	26.7	604
3	Nathan Fudge	WC1	M	50fs	28.0	537
4	Freek Sluis	WC1	M	200fs	2:17.3	535
5	Mark Blenkinsop	EB2	M	50fl	30.8	499
6	Don Wells	WC1	M	400IM	5:41.2	482
7	Tony Revitt	WC3	M	1500fs	20:30	472
8	Ian McLean	WC2	M	200fs	2:26.4	452
9	Dave Bourdon	WC1	M	50fs	30.0	448
10	Bill Westcott	WC1	M	50fs	30.3	436
11	Gi Wu	WC2	M	50fl	32.6	429
11	Jason MacDonald	EB1	M	50fs	30.5	429
13	Pete Lithgow	WC1	M	200fs	2:30.7	418

 

(For point scores, see: http://www.swimnews.com, click on "IPS Points" and enter the information requested; note that SCM = short course meters [25m pool].)

 

Top 3 Swimmers Improving in Each Event:

Minutes and/or seconds improved and sec/100m improvement are both listed.  The numbers in parentheses below the event indicate the number of women and men, respectively, who improved in that event.  If the improvements are close, more than three swimmers may be shown.

 

#	Name	Group	Gender	Imp	Imp/100m
50fs
1	Elaine Cooper	WC3	F	2.1	4.2
2	Chelsea Sauve	WC3	F	0.5	1.0
2	Christiane Wilke	WC1	F	0.5	1.0
4	Isabelle Fradette	EB2	F	0.4	0.8
1	Kevin Graham	EB1	M	3.7	7.4
2	Brad Shapansky	EB1	M	1.5	3.0
3	Jason MacDonald	EB1	M	1.0	2.0
3	Paul Scully	EB2	M	1.0	2.0
(6/9)
100fs
1	Lois Frankel	EB1	F	14.1	14.1
2	Isabelle Fradette	EB2	F	8.1	8.1
3	Kelly Lynn Meaney	WC1	F	5.3	5.3
1	Brad Shapansky	EB1	M	0.7	0.7
(8/1)
200fs
1	Cindy Steele	WC1	F	39.5	19.8
2	Sylvie Ouellet	WC1	F	4.1	2.1
3	Natalie Aucoin	EB2	F	2.3	1.2
1	Mike Mopas	EB1	M	14.6	7.3
2	Brad Shapansky	EB1	M	5.7	2.9
3	Nathan Fudge	WC1	M	4.1	2.1
(8/4)
400fs
1	Heather Guthrie	WC1	F	27.0	6.8
2	Penny Estabrooks	EB2	F	14.3	3.6
3	Lois Frankel	EB1	F	12.4	3.1
1	Mike Lau	WC1	M	6.8	1.7
2	Sebastien Robillard-Cardinal	WC2	M	4.4	1.1
2	Paul Scully	EB2	M	4.2	1.1
(7/4)
1500fs
1	Mary Ann Obertier	WC2	F	177.0	11.8
2	Chelsea Sauve	WC3	F	174.0	11.6
3	Margaret King	EB1	F	81.0	5.4
1	Mike Mopas	EB1	M	204.0	13.6
2	Rod Haney	EB1	M	83.0	5.5
3	Kevin Graham	EB1	M	71.0	4.7
(7/9)
50bk
1	Lynn Brodsky	WC3	F	0.7	1.4
(1/0)
50br
1	Heather Guthrie	WC1	F	2.9	5.8
2	Natalie Aucoin	EB2	F	1.0	2.0
3	Melodie Guilbeault	WC3	F	0.9	1.8
3	Zivi Weinstock	WC1	F	0.9	1.8
1	Mike Mopas	EB1	M	7.2	14.4
2	Jamie Chalmers	WC2	M	4.0	8.0
3	Charles McFarland	EB1	M	1.3	2.6
7
100br
1	Don Wells	WC1	M	1.2	1.2
(0/1)
200br
1	Amir Banihashemi	EB2	M	5.5	2.8
(0/1)
50fl
1	Hilary March	WC1	F	1.7	3.4
2	Tricia Gerrow	WC1	F	0.9	1.8
3	Natalie Aucoin	EB2	F	0.5	1.0
1	Freek Sluis	WC1	M	1.8	3.6
2	Gi Wu	WC2	M	1.3	2.6
3	Sean Dawson	WC1	M	1.2	2.4
(3/4)
100fl
1	Freek Sluis	WC1	M	2.1	2.1
(0/1)
200IM
1	Alan Jowett	EB1	M	6.9	3.5
2	Ian Lorimer	EB1	M	1.1	0.6
(0/2)
400IM
1	Kelly Lynn Meaney	WC1	F	19.5	4.9
(1/0)

 

 

Fastest Three Times in Each Event:

The numbers in parentheses below the event indicate the number of female and male, respectively, time trials in that event (some swimmers may have done more than one time trial of the same event).  If times are really close, more than 3 swimmers are included.  Note that only those over 18:00 are shown for the 800.  Those under 18:00 should swim the 1500 instead!

 

#	Name	Group	Gender	Time
50fs
1	Hilary March	WC1	F	30.4
2	Lindsey Duck	WC2	F	33.6
3	Erin Kelly	WC1	F	34.5
1	Sean Dawson	WC1	M	26.1
2	Nico Belisle	EB2	M	26.7
3	Nathan Fudge	WC1	M	28.0
(73/49)
100fs
1	Kelly Lynn Meaney	WC1	F	1:13.6
2	Margie Bailey	EB2	F	1:20.3
3	Jessica Kamps	EB1	F	1:21.6
1	Dave Bourdon	WC1	M	1:12.4
2	Francois Jacques	EB1	M	1:14.2
3	Ian Lorimer	EB1	M	1:15.4
(19/10)
200fs
1	Hilary March	WC1	F	2:39.0
2	Natalie Aucoin	EB2	F	2:52.6
3	Erin Kelly	WC1	F	2:54.6
4	Sandy Lawson	EB1	F	2:54.8
1	Nico Belisle	EB2	M	2:11.2
2	Freek Sluis	WC1	M	2:17.3
3	Nathan Fudge	WC1	M	2:19.4
(27/21)
400fs
1	Hilary March	WC1	F	5:14.8
2	Maureen Mahoney	WC1	F	5:18.3
3	Lindsey Duck	WC2	F	5:48.8
1	Freek Sluis	WC1	M	4:59.9
2	Nathan Fudge	WC1	M	5:14.2
3	Mark Blenkinsop	EB2	M	5:19.6
(31/28)
800fs
1	Melodie Guilbeault	WC3	F	18:40
2	Susan Hulley	EB2	F	18:42
3	Lois Frankel	EB1	F	24:32
1	Jamie Chalmers	WC2	M	20:33
(4/1)
1500fs
1	Norine Naguib	EB2	F	24:13
2	Joanie Conrad	WC3	F	24:41
3	Margie Bailey	EB2	F	24:52
1	Sean Dawson	WC1	M	18:50
2	Nico Belisle	EB2	M	19:13
3	Tony Revitt	WC3	M	20:30
(29/28)
50bk
1	Tricia Gerrow	WC1	F	41.5
2	Madelayne DeGrace	EB1	F	44.3
3	Sheila Kealey	WC1	F	44.6
1	Nico Belisle	EB2	M	31.1
2	Freek Sluis	WC1	M	32.0
3	Nathan Fudge	WC1	M	34.5
(22/19)
100bk
1	Erin Kelly	WC1	F	1:27.9
2	Madelayne DeGrace	EB1	F	1:36.4
3	Margaret Dibben King	EB2	F	4:04.6
(3/0)
200bk
1	Dave Bourdon	WC1	M	2:58.4
(0/1)
50br
1	Lindsey Duck	WC2	F	42.4
2	Margie Bailey	EB2	F	47.1
3	Veronica Tang	WC3	F	48.3
3	Margaret King	EB1	F	48.3
5	Heather Guthrie	WC1	F	48.4
1	Nathan Fudge	WC1	M	37.8
2	Don Wells	WC1	M	39.5
3	Bill Westcott	WC1	M	39.8
(29/22)
100br
1	Margaret King	EB1	F	1:44.3
1	Nathan Fudge	WC1	M	1:21.4
2	Don Wells	WC1	M	1:24.8
3	Zi Zhang	WC1	M	1:34.8
(1/4)
200br
1	Zivi Weinstock	WC1	F	4:08.6
2	Christiane Wilke	EB1	F	4:37.9
3	Lois Frankel	EB1	F	5:25.8
1	Amir Banihashemi	EB2	M	3:31.1
2	Sean Kelly	EB2	M	3:32.4
3	Zi Zhang	WC1	M	3:34.1
(3/3)
50fl
1	Hilary March	WC1	F	34.5
2	Erin Kelly	WC1	F	37.4
3	Tricia Gerrow	WC1	F	37.6
1	Sean Dawson	WC1	M	29.9
2	Freek Sluis	WC1	M	30.7
3	Mark Blenkinsop	EB2	M	30.8
(20/10)
100fl
1	Maureen Mahoney	WC1	F	1:19.7
1	Freek Sluis	WC1	M	1:08.9
2	Mark Blenkinsop	EB2	M	1:12.6
(1/2)
100IM
1	Hilary March	WC1	F	1:19.9
2	Shauna Ironside	EB2	F	1:30.1
3	Tricia Gerrow	WC1	F	1:30.5
1	Pete Lithgow	WC1	M	1:18.4
2	Mike Lau	WC1	M	1:25.4
3	Robert Fabes	EB1	M	1:30.1
(10/5)
200IM
1	Shauna Ironside	EB2	F	3:15.6
2	Madelayne DeGrace	EB1	F	3:27.0
3	Angela Davis	EB1	F	4:37.9
1	Mark Blenkinsop	EB2	M	2:45.6
2	Alan Jowett	EB1	M	3:16.4
3	Robert Fabes	EB1	M	3:20.7
(3/5)
400IM
1	Kelly Lynn Meaney	WC1	F	7:01.3
2	Angela Davis	EB1	F	9:37.2
1	Don Wells	WC1	M	5:41.2
2	Gi Wu	WC2	M	6:28.8
(2/2)

 

 

Fun Relays (Thu Apr 14^th / Fri Apr 15^th)
As always, you can blame the coach for making up unfair teams if you didn’t win!   

4x50m Free Relay
6:00pm WC1
1. 2:22.5: Team 3: Don W, Francois P, Hilary M, Joanne D

2. 2:25.9: Team 4: Debby W, Heather G, Nathan F, Jackie L

3. 2:26.6: Team 2: Nicole D, Cam D, Erin K, Pete L

4. 2:27.2: Team 5: Sheila K, Zivi W, Sean D, Jose V

5. 2:37.2: Team 1: Tricia G, Bill W, Cheri R, Eric B  

 

7:30am EB1
1=. 2:49.4: Team 1: Tamsin D, Angela D, Madelayne DG, Tamsin D

1=. 2:49.4: Team 2: Rod H, Christiane W, Alan J, Margaret K

3. 3:15.7: Team 3: Bruce B, Ursula S, Carmel M, Mike M

8:30am EB2
1. 2:40.0: Team 1: Renee R, Amir B, Natalie A, Sean K

2. 2:43.4: Team 2: Nico B, Shauna I, Norine N, Penny E

Overall

1. 2:22.5: WC1 Team 3: Don W, Francois P, Hilary M, Joanne D

2. 2:25.9: WC1 Team 4: Debby W, Heather G, Nathan F, Jackie L

3. 2:26.6: WC1 Team 2: Nicole D, Cam D, Erin K, Pete L

4. 2:27.2: WC1 Team 5: Sheila K, Zivi W, Sean D, Jose V

5. 2:37.2: WC1 Team 1: Tricia G, Bill W, Cheri R, Eric B

6. 2:40.0: EB2 Team 1: Renee R, Amir B, Natalie A, Sean K

7. 2:43.4: EB2 Team 2: Nico B, Shauna I, Norine N, Penny E 

8=. 2:49.4: EB1 Team 1: Tamsin D, Angela D, Madelayne DG, Tamsin D

8=. 2:49.4: EB1 Team 2: Rod H, Christiane W, Alan J, Margaret K

10. 3:15.7: EB1 Team 3: Bruce B, Ursula S, Carmel M, Mike M

4x50m Medley Relay
6pm WC1
1. 2:39.9: Team 3: Don W, Francois P, Hilary M, Joanne D

2=. 2:47.6: Team 5: Sheila K, Zivi W, Sean D, Jose V

2=. 2:47.6: Team 2: Nicole D, Cam D, Erin K, Pete L

4. 2:50.6: Team 4: Debby W, Heather G, Nathan F, Jackie L

5. 2:55.1: Team 1: Tricia G, Bill W, Cheri R, Eric B  

 

7:30am EB1
1. 3:20.5: Team 2: Rod H, Christiane W, Alan J, Margaret K

2. 3:21.3: Team 3: Bruce B, Ursula S, Carmel M, Mike M

3. 3:22.5: Team 1: Madelayne DG, Tamsin D, Angela D, Madelayne DG

 

8:30am EB2
1. 2:54.6: Team 2: Nico B, Shauna I, Norine N, Penny E

2. 2:59.1: Team 1: Renee R, Amir B, Natalie A, Sean K

Overall

1. 2:39.9: WC1 Team 3: Don W, Francois P, Hilary M, Joanne D

2=. 2:47.6: WC1 Team 5: Sheila K, Zivi W, Sean D, Jose V

2=. 2:47.6: WC1 Team 2: Nicole D, Cam D, Erin K, Pete L

4. 2:50.6: WC1 Team 4: Debby W, Heather G, Nathan F, Jackie L

5. 2:54.6: EB2 Team 2: Nico B, Shauna I, Norine N, Penny E

6. 2:55.1: WC1 Team 1: Tricia G, Bill W, Cheri R, Eric B

7. 2:59.1: EB2 Team 1: Renee R, Amir B, Natalie A, Sean K

8. 3:20.5: Team 2: Rod H, Christiane W, Alan J, Margaret K

9. 3:21.3: Team 3: Bruce B, Ursula S, Carmel M, Mike M

10. 3:22.5: Team 1: Madelayne DG, Tamsin D, Angela D, Madelayne DG

  

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 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 nearby 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.

 

Fri-Sun Apr 15-17^th Quebec Provincials SCM Trois-Rivieres https://registration.swimming.ca/MeetInfo.aspx?meetid=9888

Sat Apr 16^th Downtown Toronto LCM Meet http://www.mastersswimmingontario.ca/pdf/AllOUTSwim2011.pdf

CANCELLED: Sat Apr 30^th Technosport Invitational Meet (U of Ottawa)

CANCELLED: Early May Cornwall Masters Meet

Fri-Mon May 20-23^rd Canadian Nationals SCM Montreal (Claude Robillard) http://cmsc2011.ca/cmsc2011.pdf 

May 20-26^th “Masters Dream Camps” in Athens http://blog.mastersdreamcamp.com

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

Fri-Sun Jun 24-26^th Colonies Zone LCM Championships, Middlebury, Vermont http://www.middleburymuffintops.org/

Sat Jun 25^th Technosport 2k Swim, Meech Lake (MSO registration not required; details TBA)

Jul 13-16^th SwimVacation Maine Lakes Experience Open Water Camp

    http://www.swimvacation.com/SwimVacation/Home.html

Sat Jul 16^th Bring on the Bay 3k Open Water Swim (MSO registration not required) http://www.bringonthebay.com/

Sat Jul 16^th Bright’s Grove 1.5 and 3k Open Water Swims (details TBA)

Sat Jul 23^rd Technosport 3k Swim, Meech Lake (MSO registration not required; details TBA)

Sat Aug 6^th Technosport 4k Swim, Meech Lake (MSO registration not required; details TBA)

Sun Aug 7^th Welland 3, 5, and 10k Provincial Championships Open Water Swims (details TBA)

Sat Aug 13^th Brock (St Catharines) LOST Open Water Swim (details TBA)

Sat Oct 22^nd Swim Ottawa Masters Meet (details TBA)

 

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

 

Masters Swimming Canada Top 20

Check out the top 20 (by gender and age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/index7.html (last update Mar 31^st – don’t expect to see the Provincials included for a while due to the proliferation of meets this time of year!).  Note that Christian Berger (MSC Statistician) aims to maximize the number of times for each person by including splits.  If you see “S” next to an event, it’s a split.  (Also “R” = relay; “I” = IM ‘split’ taken by dividing an IM time in half or quarters, and “BR” etc for a free time that was done another stroke, e.g. BReaststroke.)  The stats will get updated throughout the year.

 

Dec 15^th, 2010 – Mar 24^th, 2011 100 Runs in 100 Days Challenge

Mike Sims (6pm Whitecaps) and his wife Liz Burges-Sims (x-Whitecaps/Earlybirds) participated in this challenge.  Full results at: http://training.slowtwitch.com/challenge/frequency/67 (but you need a slowtwitch account – see notes below).  Mike tied for 12^th with 106 runs, and Liz was 57^th with 89 runs!  Very well done to you both, especially considering the two little ones!

 

Fri Mar 25^th-Sun Mar 27^th Masters Swimming Ontario Championships, Nepean Sportsplex

Details were reported last time.  For those who are interested, as well as being posted at: http://nmsc.org/swimmeet/results/prov11/, results are now also up on the MyMSC web page: http://mymsc.ca/ShowMeet.jsp?id=390.

 

Sun Apr 10^th Ironman 70.3 Galveston, Texas

Congratulations to Margie Bailey on placing an amazing 2^nd in her age group (despite aging up next year!).  Excellent work!!  Full results at: http://ironmanlonestar.com/results/?y=2011&rid=343.

Margie Bailey (8:30am Earlybirds): 189^th overall and 2^nd in age group in 5:00:20

 

Sat-Sun May 28-29^th Ottawa Race Weekend

If you are participating in any of these races, please let Lynn know!

 

Lynn’s Record Update

The official results of the Mar 13^th Etobicoke meet have been posted: http://mymsc.ca/ShowMeet.jsp?id=385, and the records have been accepted by FINA: http://www.fina.org/H2O/index.php?option=com_wrapper&view=wrapper&Itemid=637.

   Still waiting on the Halifax pool length certificate – the 60 days will be up Apr 20^th!

 

 

Ask the Coach
 

Dear Coach:  What cadence should I swim my freestyle at?  Improving My Freestyle

 

Dear I.M. Freestyle:  Unlike in cycling where a particular cadence is considered desirable for all, things vary a lot more in the pool.  The cadence that works for each swimmer is quite variable.  It depends on you power, length of your arms, kick, etc.  A better measure is the number of strokes it takes you to swim a length, but this is also quite variable.  You should be between about 15 and 25 strokes per length.  Not many good swimmers take more that 20 strokes per length!

 

Dear Coach:  I have a bad cut on my leg that required stitches.  When do you think I can get back in the pool?  Clumsy Swimmer

 

Dear C. Swimmer: Unless you can figure out a way to keep the cut completely dry, I would recommend waiting until it’s mostly healed and the stitches are out.  Getting a cut wet will impede healing and increase the scarring.

 

Lynn’s Private and Semi-Private Masters Swim Lessons

 

Spring/Summer:

Schedule coming soon.  E-mail Lynn for details.

 

Prices:
Private: $52.50 per hour, plus HST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus HST.

 
Reminders

 

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 at a time.  (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!)
 
Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.  Another good resource, recommended by Mike Sims (6pm Whitecaps), is http://www.slowtwitch.com/.  Lots of free triathlon advice, a training log and challenges like the 100 runs in 100 days!
 
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