From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, June 08, 2011 12:17 PM

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

Subject: Carleton Masters Swimming Newsletter #280

Carleton Masters Swimming Newsletter #280                Wednesday, June 8^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).

Murphy's Law of Lockers - If there are only two people in a locker room, they will have adjacent lockers.

Masters Program Notes and Cancellations

• 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.
• Swimmers should notice an improved showering experience as many shower heads were replaced over the weekend!

Swimmer Notes

Swimmer Updates:

- Gi Wu (6pm Whitecaps) has sent a photo from his wedding to Yu Geng in China on May 15^th: http://carletonmasters.tripod.com/11photo/.  Thanks, Gi!

- Thanks also to Nicole Delisle (6pm Whitecaps) for her photos from the Winter end-of-term get-together at the Colonnade restaurant on Gilmour on Thu Apr 14th: http://carletonmasters.tripod.com/11photo/.

- Margaret Dibben King (8:30am Earlybirds) is back swimming after her knee replacement in late March.  In just her 4^th workout (and only two months post-surgery) she participated in the 200 time trial, and did it IM!  Well done!!

- Heather Guthrie (6pm Whitecaps) has been participating in the Million Metre Challenge (http://mymsc.ca/Million.jsp).  She recently reached 100,000m for which she received a certificate and swim cap.  Congratulations, Heather!  Anyone can participate – check it out!

- Katherine Venance (6pm Whitecaps) was on the organizing committee of the Geological Society of Canada’s annual conference held May 25-27^th at U of Ottawa (http://www.gacmacottawa2011.ca/committee.php).  She is pleased to report that it went well and is over – sounds like it was very hectic getting everything organized! 

- The Capital City Barbershop Men’s Chorus (Rod Haney [7:30am Earlybirds] is a member) is actively seeking new members. It is Ottawa's oldest men’s barbershop chorus now in its 56th year with some 60 active voices, and competes as one of the best in Ontario. It presents several concerts annually as well as "singing out" for charities. It also provides good fellowship for men. If you like to sing and want to do it in four part harmony from a repertoire of both old and current popular songs, then come out and sit in on one of the rehearsals to learn more. No musical training or experience is required, nor do you need to have a "major voice"...if you really like to sing we help to start you off, with excellent direction.  Every Monday night throughout the year - 7:30 to 10:00PM - at the Ron Kolbus Centre, Lakeside Gardens, Britannia Park - another great way to keep your breathing in shape for swimming (or is it vice-versa?). Check out the website http://capitalcitychorus.groupanizer.com.

- Blake Christie (Coach) is participating in the Alterna Do-It-For-Dad 10k on Jun 19^th

To raise funds for state of the art cancer research in Eastern Ontario.  You can sponsor him at: http://ottawacancer.akaraisin.com/DIFD2011/b6dd02264261447c816025b00caeab39?abcId=1662301&TV=1.

- 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:

- GABA Supplement could Enhance Muscle Recovery, Strength Gains and Fat Loss:  http://www.pponline.co.uk/encyc/gaba-supplementation-could-enhance-muscle-recovery-encourage-strength-gains-and-aid-in-fat-loss-40790

- Warming Up: The Latest on Stretching: http://www.pponline.co.uk/encyc/warming-up-the-latest-research-into-stretching-42328

- Are Women more Suited for Endurance than Men?: http://running.competitor.com/2011/05/injuries/running-doc-are-women-more-suited-for-endurance-than-men_28063

- Protein Drinks after Exercise Help Aging Muscles: http://www.sciencedaily.com/releases/2011/05/110525164103.htm

- The Complete Training System: http://www.trifuel.com/training/triathlon-training/the-complete-training-system

- Are We Reaching Our Limits?: http://thesportfactory.com/site/trainingnews/Part_I_Are_We_Reaching_Our_Limit.shtml

Swim Suits for Sale:  The suits range in brand, style, and colour.  A few pairs left: 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.  New: I have a few silicone caps for $2.  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. 

Mits sends his apologies for forgetting to turn the page on his calendar and missing his Sat Jun 4^th coaching!  Luckily Lynn was there and coached in his place.

Coach Nico (8:30am Earlybirds) will be coaching for Lynn on Fri Jun 24^th.

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)

Congratulations to all those who participated in the 200 time trial on Tue May 31^st and Wed Jun 1^st.  The heat affected some, but there were still many improvements.  Congratulations to the three men who improved by more than 10 seconds (all in 200 free): Gi Wu (6pm Whitecaps) 17.1 (he hadn’t done a 200fs in a long time!); Isaac Fierro Marquez (6pm Whitecaps) 12.2; and Mike Mopas (7:30am Earlybirds) 11.5.  The most improved woman was Andrea Chandler (8:30am Earlybirds) who improved her 200 free by 8.2.  Special kudos to Jim Lee (7:30am Earlybirds) for being the only swimmer to improve in non-free (he did IM).  Below is the list of all those who improved, plus three who were oh-so-close!

200fs (13 swimmers):

Gi Wu (6pm Whitecaps) 17.1

Isaac Fierro Marquez (6pm Whitecaps) 12.2

Mike Mopas (7:30am Earlybirds) 11.5

Andrea Chandler (8:30am Earlybirds) 8.2

Dmitry Lysenko (6pm Whitecaps) 7.1

Mike Lau (6pm Whitecaps) 6.3

Heather Guthrie (6pm Whitecaps) 6.0

Amanda Gray (6pm Whitecaps) 2.3

Nico Belisle (8:30am Earlybirds) 2.3

Marie-Odile Junker (8:30am Earlybirds) 2.0

Paul Kane (7:10pm Whitecaps) 1.5

Bruce Brown (7:30am Earlybirds) 1.0

Margie Bailey (8:30am Earlybirds) 0.6

200IM (1 swimmer):

Jim Lee (7:30am Earlybirds) 0.5

Oh-So-Close to improving:

Ian Lorimer (7:30am Earlybirds) IM +0.2

Dave Bourdon (7:30am Earlybirds) fs +0.3

Susan Nevitt-Yelle (8:30am Earlybirds) IM +0.7

The 400 (free or IM) time trial was held Mon Jun 6^th.  Well done by all who participated.  (You will notice that the time trials are now coming fast and furious as it’s such a short term!)  There were some great improvements in the 400 free, in particular Cindy Steele (6pm Whitecaps) improved by 1:40.8 (100.8 seconds)!  Other huge improvements were made by Mindy Finkelstein and Jamie Chalmers (both 7:10pm Whitecaps), and by Isaac Fierro Marquez (6pm Whitecaps) and Mike Mopas (7:30am Earlybirds).  Isaac and Mike M were also two of the most improved in the 200 free (above) – great job!  Below is a list of all those who improved or came very close.  Special kudos to Angela Davis (7:30am Earlybirds) and Chris Kent (8:30am Earlybirds) for being the only two brave souls to do a 400IM!

400fs (11 swimmers):

Cindy Steele (6pm Whitecaps) 1:40.8

Mindy Finkelstein (7:10pm Whitecaps) 49.0

Jamie Chalmers (7:10pm Whitecaps) 44.7

Isaac Fierro Marquez (7:10pm Whitecaps) 33.1

Mike Mopas (7:30am Earlybirds) 27.3

Jean Knowles (7:10pm Whitecaps) 11.1

Kevin Graham (7:30am Earlybirds) 9.3

Susan Hulley (7:30am Earlybirds) 5.8

Margie Bailey (8:30am Earlybirds) 4.9

Robert Fabes (7:30am Earlybirds) 4.9

Margaret King (7:30am Earlybirds) 1.5

And the “nearly improved”s (6 swimmers):

Amir Banihashemi (8:30am Earlybirds) fs +0.3

Ray Anderson (7:30am Earlybirds) fs +0.5

Natalie Aucoin (8:30am Earlybirds) fs +0.6

Siobhan MacManus (8:30am Earlybirds) fs +0.8

Katherine Venance (6pm Whitecaps) fs +0.8

Nathan Fudge (6pm Whitecaps) fs +0.9

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-June 8^th; 16 workouts; range: 15-28; average: 22.5):

Perfect Attendance: Margaret K, Robert F

Missed 1 Workout: Bruce B, Madelayne DG, Mike M

Missed 2 Workouts: Jim L, Nicole LS

8:30am Earlybirds (May 2-June 8^th; 16 workouts; range: 14-20; average: 17.2):

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

Missed 1 Workout: Alan H, Renee R, Siobhan M

Missed 2 Workouts: Isla P, Margie B, Susan N-Y

6pm Whitecaps (May 2-June 7^th; 16 workouts; range: 13-23; average: 18.9):

Perfect Attendance: Heather G, Issac FM, Marg E

Missed 1 Workout: Pete L

Missed 2 Workouts: Hilary M

7:10pm Whitecaps (May 2-June 7^th; 16 workouts; range: 7-18; average: 11.3):

Missed 2 Workouts: 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.

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!)

Full results (including the 1500, finally!) at: http://www.camonatation.org/resultats/maitre2011/index_us.html.  Here’s the missing result from last time:

Robin Henderson (7:30am Earlybirds; 50-54): 13^th: 1500fs: 27:25.71

   And here’s an extract from the final point standings (122 teams in total):

1^st: Technosport: 3033.5

8^th: Nepean: 765.5

Tied for 68^th: Ottawa Y: 69

Tied for 83^rd: Carleton: 42

Sat-Sun May 28-29^th Cabot Trail Relay (70 teams)

Full details and results at: http://www.cabottrailrelay.com/.  Colette Kenney and Natalie Aucoin (both 8:30am Earlybirds) participated in this race.  Natalie was part of team “The Acadiens” which placed 52^nd overall.  She did leg #10 (1:33:38 tied for 52^nd).  Colette was part of team “Smokey Mountain Daredevils” that placed 59^th overall.  She did leg #9 and placed 51^st in 1:40:39.

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

If I missed anyone, do let me know!  First, Debby Whately (x-6pm Whitecaps) volunteered the whole weekend – many thanks to her for doing this yet again.

2K Family Run (2727 participants)

Raphaelle McConnery (Kristi’s daughter; 9-10): 1585^th overall; 821^st female; and 101^st in age group in 17:52.5 (14:03.6)

Emma McConnery (Kristi’s daughter; 11-13): 1606^th overall; 833^rd female and 100^th in age group in 17:59.2 (14:10.5)

Kristi Dean (Coach; 35-39): 1636^th overall; 849^th female and 89^th in age group in 18:06.5 (14:18.4)

Jim McConnery (Kristi’s husband; 40-44): 1643^rd overall; 789^th male and 94^th in age group in 18:08.2 (14:19.3)

Half-Marathon (9331 participants)

Michael Lau (6pm Whitecaps; 45-49): 79^th overall; 77^th male and 8^th in age group in 1:25:50.4 (1:25:44.7)

Brad Shapansky (7:30am Earlybirds; 45-49): 129^th overall; 123^rd male and 16^th in age group in 1:28:49.6 (1:28:43.6)

Kevin Graham (7:30am Earlybirds; 35-39): 1029^th overall; 849^th male and 150^th in age group in 1:45:13.5 (1:43:50.6)

Susan Nevitt-Yelle (8:30am Earlybirds; 45-49): 1477^th overall; 324^th female and 29^th in age group in 1:49:20.2 (1:47:43.1)

Lisa Hans (x-Whitecaps; 45-49): 4073^rd overall; 1541^st female and 160^th in age group in 2:06:14.7 (2:02:56.6)

Marathon (4201 participants)

Christian Cattan (7:30am Earlybirds; 30-34): 2601^st overall; 1943^rd male; 274^th in age group in 4:23:26.1 (4:21.58.2)

Robert Fabes (7:30am Earlybirds; 45-49): 2957^th overall; 2143^rd male; 325^th in age group in 4:33:45.4 (4:31:04.9)

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 25^th).

Ask the Coach

Dear Coach:  To swim faster, should I speed up my stroke rate or apply more power on each stroke?  Descending Swimmer

Dear D. Swimmer:  While a slight increase in the stroke cadence is ok, the best way to swim faster is by applying more power to each stroke.

Dear Coach:  Why are some people better kickers than others?  There doesn’t seem to be a particular body type that applies to all good kickers.  Curious Kicker

Dear C. Kicker:  To kick fast requires a good leg position, in particular, flexible ankles.  For freestyle kick, you need to be able to turn the feet in and for breaststroke to turn the feet out.  In addition, powerful legs and the ability to maintain the effort without fatiguing are also necessary.  However, if you are not a good kicker, don’t despair, as there are lots of good swimmers out there who are not particularly good kickers!

Lynn’s Private and Semi-Private Masters Swim Lessons

July/August 2011:

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

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

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

Thu 7:15-8:15pm: July 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