From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, May 25, 2011 12:34 PM

To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; 'Tim Kilby'

Subject: Carleton Masters Swimming Newsletter #279

Carleton Masters Swimming Newsletter #279                Wednesday, May 25^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 (48 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (20 addresses), Saturday Only (6 addresses), Masters “Alumni” (21 addresses).

"The world is full of abundance and opportunity, but far too many people come to the fountain of life with a sieve instead of a tank car... a teaspoon instead of a steam shovel. They expect little and as a result they get little." – Ben Sweetland

Masters Program Notes and Cancellations

• Just another reminder to get your own equipment before workout and 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.
• There are no workouts Fri Jul 1^st. 
• The Spring session ends Sat Jul 2^nd.
• Note that workout is 10:15-11:25am on Sat Jul 2nd, and all through the Summer session.
• The Summer session starts Mon Jul 4^th.

Swimmer Notes

Swimmer Updates:

- Congratulations to Coach Blake Christie and his wife, Jennifer, on the birth of their first child, a boy: Roger Harris Christie born Thu May 12^th at 8:28pm.  Roger weighed in at 8lbs 9.5oz and is very healthy, and the whole family is doing well.

- Tamsin Douglas (7:30am Earlybirds) wrote an article that appeared in a recent Ottawa Citizen: Cycle Yoga into your Cross Training: http://www.ottawacitizen.com/health/Cycle+yoga+into+your+cross+training/4734406/story.html

- 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.

- Ursula Scott (8:30 Earlybirds) sings with the Orpheus Choral Group which is performing its spring concert "You're Gonna Rise Up Singing!" on Sat Jun 4th 7:30pm at St. Paul's High School, 2675 Draper Avenue.  Tickets are $15 in advance (children 12 and under free) or $20 at the door.  There are refreshments following the concert.  You can get tickets from Ursula (uscott@ncf.ca) or at the Leading Note, 370 Elgin Street.

- Jason Blechta, a former Carleton Varsity swimmer, who recently returned from Uganda where he was working with Engineers without Borders, is participating in the Ottawa Run to End Poverty on May 28-29^th (http://runtoendpoverty.ca/cities/ottawa/).  If you would like to sponsor him, see: http://runtoendpoverty.ca/runners/jasonblechta/.

- Ken Johnson (x-Carleton Masters) is participating in a 10k run to raise funds for “below the waist” cancers on Jun 11^th, and is looking for sponsors.  Go to: http://ot11.uncoverthecure.org click the green donate button and enter Ken’s name.

- 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.

- 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

News Articles:

- On Triathlons and IT Management: http://www.techrepublic.com/blog/tech-manager/on-triathlons-and-it-management/5763?tag=nl.e101

- Always Ready to Race: http://www.runningtimes.com/Article.aspx?ArticleID=22722

- Sports Nutrition Advice: http://www.pponline.co.uk/encyc/sports-nutrition-practical-advice-on-carbohydrates-hydration-and-antioxidants-42117

- Fidgeting Your Way to Fitness: http://well.blogs.nytimes.com/2011/05/11/fidgeting-your-way-to-fitness/

- Mitochondria: Can Affect Aging: http://www.sciencedaily.com/releases/2011/05/110510074433.htm

- Exercise Protects the Heart via Nitric Oxide: http://www.sciencedaily.com/releases/2011/05/110504103948.htm

- A new web site that may be of interest: http://www.femalefitnessforum.com/

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 2-25^th; 10 workouts; range: 17-28; average: 23.3):

Perfect Attendance: Christian C, Margaret K, Mike M, Robert F

8:30am Earlybirds (May 2-25^th; 10 workouts; range: 14-19; average: 17.1):

Perfect Attendance: Amir B, Marie-Odile J, Ursula S

6pm Whitecaps (May 2-24^th; 10 workouts; range: 13-23; average: 18.7):

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

7:10pm Whitecaps (May 2-24^th; 10 workouts; range: 8-18; average: 11.8):

Missed 1 Workout: Ashley K

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.

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

http://www.mastersswimmingontario.ca/pdf/LSDSunsetOutdoorLCJuly92011.pdf

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

http://www.mastersswimmingontario.ca/pdf/BrGroveows2011.pdf

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

http://www.mastersswimmingontario.ca/pdf/LOSTOWSAug132011.pdf

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

Nov 8-15th Pan American Masters Championships, Rio de Janeiro, Brazil http://www.panamericanmaster2011.org/?language=en

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

Fri-Sun May 20-23^rd Canadian Masters Swimming Championships SCM Claude Robillard, Montreal (1113 participants!)

Five Carleton swimmers participated.  Bill Westcott (6pm Whitecaps) was there coaching the Nepean Masters – congratulations to him as all his swimmers did well!  Hilary and Jamie were swimming for Carleton Masters.  Robin swam for Ottawa Y Masters, and Larry for Technosport.  Congratulations to you all on your great swims.  Full results (except that the 1500 is still missing) at: http://www.camonatation.org/resultats/maitre2011/index_us.html.  The updated Carleton Masters Club Records are at: http://carletonmasters.tripod.com/110523Records.pdf.  Here’s how they did:

Hilary March (6pm Whitecaps; 30-34): 2^nd: 100fs: 1:03.54; 3rd: 50fs: 29.33 – both season bests!

Robin Henderson (7:30am Earlybirds; 50-54): 15th: 800fs: 14:01.69 (PB); 19th: 400fs: 7:03.49; and 27:24 for the 1500 (still don’t have the exact time or place!)

Jamie Chalmers (7:10pm Whitecaps; 65-69): 4th: 100bk: 1:44.58; 5th: 100IM: 1:51.95 (PB); 6th: 50bk: 48.97; 8th: 200IM: 4:17.65; 9th: 50fs: 35.42; 9th: 200bk: 4:02.82 (Club Record & PB); 11th: 100fs: 1:26.07 (Club Record & PB); 11th: 50fl: 52.05 (PB)

Larry Durr (7:30am Earlybirds; 70-74): 1st: 50br: 45.73; 1st: 100br: 1:42.99; 1st: 200br: 3:50.96; 2nd: 50bk: 42.28; 2nd: 100bk: 1:35.48; 3rd: 200fs: 3:04.98; Relays: 1st: 280+: 4x100 mixed fs: 6:12.72; 3rd: 240+ 4x100 medley: 5:52.74; 4th: 240+ 4x50 fs: 2:10.30; 4^th: 240+ 4x50 mixed medley: 2:43.73; 7th: 240+ 4x50 mixed fs: 2:36.82; 7th: 240+ 4x50 medley: 2:56.41

Sat May 21^st Earlybird Triathlon, Carleton University

Well done, Ashley and Mike!  Full results at: http://www.sportstats.ca. 

Long Triathlon (500m/35.4k/5k; 85 participants):

Mike Sims (x-6pm Whitecaps; 45-49): 18^th overall; 17^th male and 2^nd in age group in 1:39:01

Sprint Triathlon (500m/23.6k/5k; 208 participants):

Ashley Kotarba (7:10pm Whitecaps; 25-29): 195^th overall; 92^nd woman and 15^th in age group in 2:08:41

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 11^th).

Ask the Coach

Dear Coach:  I don’t like the feeling of water in my ears when I swim.  What do you think of wearing earplugs?  Head Shaking Swimmer

Dear H.S. Swimmer:  While I've only ever worn ear plugs while swimming for a few days after an ear infection, there are quite a few swimmers who wear them regularly, for the same reason you want to try them.  If someone has serious ear issues which mean that they cannot let any water in their ears, then they need to find very tight fitting ear plugs that block all water.  However, most swimmers can make do with just about any type of ear plug.  Some like the plastic ones with ridges or the rubber ones.  However, wax ones don't stay in well.  If they fit well, a cap is not required, but some do like to put a cap on top.

Lynn’s Private and Semi-Private Masters Swim Lessons

May/June 2011:

Wed 7-8pm: May 25

July/August 2011:

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).  Pro-rated prices are now available for Spring.

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