Carleton Masters Swimming Newsletter #277                Wednesday, April 27^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).

 

 

“What I lack in natural ability, I make up for in discipline." – Anonymous

 

 

Masters Program Notes and Cancellations

• The Carleton Pool is closed Sat Apr 16^th – Sun May 1^st for annual maintenance.
• The Spring session starts Mon May 2^nd.
• The Spring/Summer workout themes have been posted on the bulletin board and on the web site: http://carletonmasters.tripod.com/mastplansprsum11.pdf
• 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 is available (by phone or in person).  Note that the 6pm and 7:30am groups are nearing capacity.

   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 (Shallow Monday; Deep Tue/Thu: Coaches: Mon/Tue: Lynn; Thu: Mits)

7:10pm Whitecaps II: MTuTh 7:10-8:10pm; Cost: $73 + HST; Barcode: 3087 (Shallow Monday; Deep 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:

- 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/.

- 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

- 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.

 

News Articles:

- How Sports may Focus the Brain: http://well.blogs.nytimes.com/2011/03/23/how-sports-may-focus-the-brain/

- How to Lose Weight and Maintain Performance: http://www.runningtimes.com/Article.aspx?ArticleID=22318

- Caffeine: Triathletes' New Best Friend?: http://triathlete-europe.competitor.com/2011/03/23/caffeine-triathletes-friend/

- How Ten Years of Sports Psychology can be Incorporated in Your Training Programme: http://www.pponline.co.uk/encyc/sports-psychology-the-role-of-emotion-regulation-music-and-the-coach-athlete-relationship-42118

- Maintaining Fitness when Life gets in the Way: http://www.runningtimes.com/Article.aspx?ArticleID=21663

- Magill on Masters: The Need for Speed: http://www.runningtimes.com/Article.aspx?ArticleID=22042

 

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.

 

 

Spring Session Information

The normal pool space (and coaches) for the Spring groups are as follows:

- 7:30am and 8:30am Earlybirds: deep end (Coach: Lynn)

- 6pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coaches: Monday/Tuesday: Lynn; Thursday: Mits)

- 7:10pm Whitecaps: shallow Monday: shallow end; Tuesday/Thursday: deep end (Coaches: Monday/Tuesday: Lynn; Thursday: Mits)

- 8:15am Saturday Earlybirds (10:15am May 21^st and July 2^nd): shallow end (Coaches: rotating schedule: see web site)

Exceptions will be listed in the newsletter, if I have sufficient notice. 

 

Here are the time trials planned for the Spring session:

Tue/Wed May 31st/June 1st: 200 (all groups)

Mon June 6th 400 (all groups)

Mon Jun 13th 800/1500 (all groups)

Tue/Wed Jun 21/22nd 100 and 50 (all groups)

Wed June 29th relays (Earlybirds)

 

Once the term is underway, the weekday attendance statistics will be included here.

      

 

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.

 

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

CANCELLED: Early May Cornwall Masters Meet

Sun May 8^th Etobicoke Meet http://www.mastersswimmingontario.ca/pdf/EOMACTryMeetMay82011.pdf

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)

Sat Jul 9^th London ON Outdoor LCM Meet (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!!)

 

Sat Apr 16^th Paris Mountain Triathlon, Greenville, South Carolina

Colette Kenney, Isabelle Fradette, and Susan Nevitt-Yelle (all 8:30am Earlybirds) were planning to do this race during their trip to the Carolinas, but due to the bad weather it was postponed until August: http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=1736.  An excuse for another trip??

 

Sun Apr 17^th Ironman 70.3 New Orleans, Louisiana

Due to the poor weather, the triathlon was changed to a duathlon (i.e. the swim was cancelled).  At least Lucie still got to race – and she did very well!!  Full results are at: http://ironmanneworleans.com/results/?y=2011&rid=344.

Lucie Boudreau (8:30am Earlybirds; 55-59): 949^th overall and 3^rd in age group in 5:02:17

   It was a super close race for the top 3 in the category: 5:00:04, 5:01:09 and 5:02:17 (4^th was over 5:30)!

 

Mon Apr 18^th Boston Marathon, Boston, Massachusetts

Carleton had two swimmers participating and the windy conditions were helpful in this case (as it was mostly a tail wind).  The top two runners were under the marathon world record (but are not eligible for records due to it being a point to point, downhill course).  Full results at: http://raceday.baa.org/searchable-results.html.  Great job, guys!

Mike Lau (6pm Whitecaps; 45-49): 1354^th overall and 105^th in age group is 2:59:03 (best time in 21 years, and last before Mike ages up to the 50-54 age group!)

Eric Biklo (6pm Whitecaps; 50-54): 4536^th overall and 234^th in age group in 3:19:12 (a great effort, considering the injuries that limited Eric’s training!)

 

Sat Apr 23^rd Fundy Masters Easter Beater Meet, St John, New Brunswick

Just one Carleton swimmer participated.  Official results are not yet available, but here’s how she did:

Lynn Marshall (Coach; 50-54): 100fs (1:04.18 Provincial Record); 200fs (2:13.21 National Record); 100br (1:27.39 Club Record); 100fl (1:10.17 National Record); 200IM (2:33.09 National Record)

  The updated club records can be found at: http://carletonmasters.tripod.com/110423Records.pdf

 

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

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

 

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/#canada

 (last update Apr 27^th). 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.

 

Record Update

Adding to Lynn’s grey hair, the Halifax pool was measured on the 60^th day (the deadline).  Luckily it passed (50.015m), and FINA accepted the “just in time” certificate and the records have been ratified: http://www.fina.org/H2O/index.php?option=com_wrapper&view=wrapper&Itemid=637.

 

 

Ask the Coach
 

Dear Coach:  I can’t decide which group to sign up for.  What would you recommend?  Undecided Swimmer

 

Dear U. Swimmer:  For most people, I recommend the group that best fits your schedule.  If the workout doesn’t fit well into your schedule, you won’t make it out regularly and will get less out of the program.  If you are super speedy or not-so-fast or have a strong preference between the deep end / shallow end, that could play into the decision.  Talk to your coach for more information if you fall into those categories!

 

Lynn’s Private and Semi-Private Masters Swim Lessons

 

May/June 2011:

Mon 9:45-10:45am: May 16, 30; June 6, 13, 20

Wed 6-7pm: May 11, 25; June 8

Wed 7-8pm: May 4, 11, 18, 25; June 1, 8, 15

Fri 9:45-10:45am: May 13, 20, 27; June 3, 17

 

July/August 2011:

Mon 7:15-8:15pm: July 4, 18, 25

Tue 7:15-8:15pm: July 19, 26

Wed 6-7pm: July 20, 27; August 3, 10, 17, 24, 31

Wed 7-8pm: July 20, 27; August 3, 10, 17, 24, 31

Thu 7:15-8:15pm: July 21, 28

Fri 9:45-10:45am: May 13, 20, 27; June 3, 17

 

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