Carleton Masters Swimming Newsletter #278                Wednesday, May 11^th, 2011

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2010 / Winter/Spring 2011 and Alumni: 7:30am Earlybirds I (52 addresses), 8:30am Earlybirds II (32 addresses), 6pm Whitecaps I (47 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (20 addresses), Saturday Only (6 addresses), Masters “Alumni” (21 addresses).

 

 

“A person who aims at nothing is sure to hit it.”  – Anonymous  

 

 

Masters Program Notes and Cancellations

• There are no workouts Mon May 23^rd (Victoria Day). 
• For those registered for Saturday Earlybirds, there is workout Sat May 21^st 10:15-11:25am (note time change!)
• The Spring/Summer workout themes have been posted on the bulletin board and on the web site: http://carletonmasters.tripod.com/mastplansprsum11.pdf.
• The water was cooler than usual late last week and early this week due to a swim meet on Sunday.  It’s back to normal as of this morning!
• Please remember to put your equipment away after swimming.  Soft yellow kickboards and torpedo-shaped pull-buoys go in the wooden box.  All other kickboards and pull-buoys in the white racks.  Thank you!!
• There are still a few spaces available in all groups for Spring and Summer.  Details near the end of the newsletter.

 

 

Swimmer Notes

 

Swimmer Updates:

- Best wishes to Gi Wu (6pm Whitecaps) who is getting married in China on Sun May 15^th!  We look forward to details and pictures!!

- Congratulations to Susan Nevitt-Yelle (8:30am Earlybirds) who is one of the athletes featured on the new Sportstats vans: http://carletonmasters.tripod.com/11photo/.

- Margaret Dibben King (8:30am Earlybirds) reports that her post-knee replacement physiotherapy is going well.  She has started some water walking, and a little bit of swimming.  We hope to see her back at Masters soon!

- Rod Haney (7:30am Earlybirds) is a member of the Capital City Chorus, an Ottawa Barbershop Chorus.  Their spring concert is coming up: 7:30pm Fri May 27^th and 3pm Sat May 28^th at Woodroffe High School.  For more details see: http://capitalcitychorus.groupanizer.com/, or contact Rod at roderick.haney@sympatico.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

- 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:

- What's the Best Exercise? (Butterfly is nominated): http://www.nytimes.com/2011/04/17/magazine/mag-17exercise-t.html  Thanks to Lucie Boudreau (8:30am Earlybirds) for this one!

- Older and Stronger: Resistance Training can Increase Strength: http://www.sciencedaily.com/releases/2011/03/110331163539.htm

- Ironman Athletes: Stop Running Long on Sunday!: http://www.trifuel.com/training/run/ironman-athletes-stop-running-long-on-sunday

- Physically Active Moms-to-Be give Babies a Head start on Heart Health: http://www.sciencedaily.com/releases/2011/04/110407101406.htm

- Magill on Masters: Race Strategies: http://www.runningtimes.com/Article.aspx?ArticleID=22467

 

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: Mon/Tue: Lynn; Thur: Mits)

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

 

Here are the weekday attendance statistics for this term.  There are lots of you with perfect attendance so far.  Let’s see who can keep it up!

 

7:30am Earlybirds (May 2-11^th; 5 workouts; range: 21-28; average: 24.6):

Perfect Attendance: Angela D, Bruce B, Christian C, Christiane W, Francois J, Margaret K, Mike M, Nicole LS, Norine N, Ray A, Robert F, Susan H

 

8:30am Earlybirds (May 2-11^th; 5 workouts; range: 16-19; average: 17.6):

Perfect Attendance: Amir B, Colette K, Lucie B, Margie B, Marie-Odile J, Renee R, Siobhan M, Ursula S

 

6pm Whitecaps (May 2-10^th; 5 workouts; range: 13-22; average: 17.2):

Perfect Attendance: Don W, Heather G, Hilary M, Issac FM, Marg E, Pete L

 

7:10pm Whitecaps (May 2-10^th; 5 workouts; range: 10-18; average: 12.8):

Perfect Attendance: Ashley K, Jamie C, Lianna F

 

 

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-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 https://registration.swimming.ca/MeetInfo.aspx?meetid=9849

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) http://technosport.ca/series/open2k.htm

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) http://technosport.ca/series/open3k.htm

Wed-Sat Jul 27-30^th North America Outgames LCM, Vancouver http://vancouver2011outgames.com/swimming.html

Wed-Sat Aug 3-6^th US Masters Championships LCM, Auburn, AL http://www.usms.org/comp/lcnats11/

Sat Aug 6^th Technosport 4k Swim, Meech Lake (MSO registration not required) http://technosport.ca/series/open4k.htm

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

    http://www.mastersswimmingontario.ca/pdf/WellandMastersProvChampOWSAug7.pdf

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 30^th Deifenbooker 5k Run (226 participants)

Congratulations to Susan on her great run, and being so close to winning her age group!  Full results at: http://www.sportstats.ca.

Susan Nevitt-Yelle (8:30am Earybirds; 40-49): 18th overall; 5th woman and 2nd (by 3.1 seconds!) in age group in 23:23.5

 

Sun May 8^th Etobicoke Masters Try-Meet

Lynn booked her flight and hotel before realizing that this was really a “tri” meet open only to Etobicoke, Burlington and Thornhill.  Luckily the organizers took pity on her and allowed her to compete.  As no one from Thornhill showed up in the end, it was a Tri meet, after all.  Full results at: http://mymsc.ca/ShowMeet.jsp?id=395.

Lynn Marshall (Coach, 50-54): 1st 100fs (1:02.75 Ontario Record); 200fl (2:28.08 World Record & PB)

Updated club records at: http://carletonmasters.tripod.com/110508Records.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, Records, etc.

Check out the MSC statistics including the National Records and top 20 (by gender and age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/#canada (last update May 10^th).

 

FINA Masters World Record Update

The FINA Masters World Records are made “official” twice per year: May 1^st and Nov 1^st.  The May 1^st, 2011 lists (SCM and LCM) are now available: http://www.fina.org/H2O/docs/masters/wrtop10/rec_SC_may11.pdf and

http://www.fina.org/H2O/docs/masters/wrtop10/rec_LC_may11.pdf.

 

 

Ask the Coach
 

Dear Coach:  Have you heard of any issues around hydration and asthma?  Do those with asthma have hydration needs different to others?  Just Wondering

 

Dear J. Wondering:  I hadn’t heard of this before, but this article might be of interest:

     Dehydration makes Exercise-Induced Asthma Worse:    

     http://www.sciencedaily.com/releases/1999/06/990607071643.htm

 

Dear Coach:  What’s with the lack of water pressure in the showers?  It seems to have changed since the shutdown?  Soapy Swimmer

 

Dear S. Swimmer:  The shower heads have been replaced with low-flow heads in the interest of environmental conservation.  We hope that you will appreciate the importance of this change.

 

Dear Coach:  I am doing my first Ironman Triathlon this summer.  In preparation, should I do my swimming in the pool, the lake, or both?  How many times per week should I swim?  How many times should I swim the full 3.8k distance before the race?  A Triathlete

 

Dear A. Triathlete:  It all depends what your goals are.  Do you just want to be sure that you can finish without worrying about your swim time, or do you want to do a good swim time?  I would think the second one (a good swim time), so my advice is based on that.

   In my opinion, it's very difficult to get a good workout in open water.  In other words, I think it's too easy to swim slowly (more slowly than you think you are swimming!) when you are in open water.  I think this is because, first of all, it's difficult to find other swimmer(s) who are your speed (and it's hard to push yourself when you are alone).  Secondly, without a pace clock (or coach!) and knowing exactly how fast you are swimming (like in a pool), it's easy to fool yourself into thinking you did a certain distance when it was actually less.  So, from the point of view of keeping very "swim-fit", I think pool training is better.

   That said, if you are at all nervous about open water or need to get used to a wet suit, then some open water training, just to build confidence is a good idea.  Practicing sighting (swimming in a straight line) is also a good idea.  If doing the full 3.8k before the event will also help you build your confidence, then, by all means do that once (or maybe twice -- I wouldn't recommend more than that, and not very close to the race, either).  However, in my opinion, swimming the full distance won't be too difficult for you, so interval training (like we do at Masters) will be more beneficial that a lot of long swims.

   I would think that swimming once per week in the lake and two or three times per week in the pool (e.g. with Masters) would be a good compromise.  As the race gets nearer, reduce the distance, and bring it down to a max of 3 swims per week.

 

Lynn’s Private and Semi-Private Masters Swim Lessons

 

May/June 2011:

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

Wed 6-7pm: May 25

Wed 7-8pm: May 25

Fri 9:45-10:45am: May 13, 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, 17, 24, 31

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

 

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

 
Reminders

 

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 Spring 6pm (6 spots left) and 7:30am (3 spots left) 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): CANCELLED

   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.)

 

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