From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, July 13, 2011 11:43 AM

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

Subject: Carleton Masters Swimming Newsletter #283

Carleton Masters Swimming Newsletter #283                Wednesday, July 13^th, 2011

To:  Carleton Masters Coaches / Staff (8 addresses)

Bcc: Those Registered for Fall 2010 / Winter/Spring/Summer 2011 and Alumni: 7:30am Earlybirds I (57 addresses), 8:30am Earlybirds II (31 addresses), 6pm Whitecaps I (48 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (19 addresses), Saturday Only (6 addresses), Masters “Alumni” (22 addresses).

"You can tell how big a person is by how much it takes to discourage them." – Author Unknown

Masters Program Notes and Cancellations

• The Summer session is underway.
• The summer Earlybirds weekday morning group (7:30-8:30am MWF) is now full – contact Athletics to be put on the waiting list.
• There is space in the Whitecaps evening group (6:00-7:10pm MTuTh), and the Saturday Earlybirds group (10:15-11:25am).

Locker Room Doors Replacement

The locker room doors to the men’s and women’s change rooms are being replaced.  The plan is for the men’s doors to be replaced from Fri Jul 15^th to Thu Jul 21^st, and then the women’s from Fri Jul 22^nd to Thu Jul 28^th.  The exact dates could differ slightly, depending on how the work progresses.  During the work, the main locker doors will be not be available for use.  The men will use the back door across from squash court #1 (a handle will be put on this door).  The women will gain access via the alternate needs change room (the connecting door will be unlocked and covered by a curtain).  Your patience during this work is appreciated!

Swimmer Notes

Swimmer Updates:

- Lynn Marshall (Coach)’s cataract surgery went well.  I am looking forward to being allowed back in the pool (at least two more weeks)!  Ironically (as I will shortly be in the my swimming shape in years!), coinciding with the date of the first surgery, I received the exciting news that I’ve been selected as one of the class of 2011 to be inducted into the International Masters Swimming Hall of Fame.  This subset of the International Swimming Hall of Fame in Fort Lauderdale started in 2003, and only two or three each of male and female Masters Swimmers are selected annually.  I am the second Canadian to be inducted, after Bonnie Pronk of BC (2010).  The induction ceremony is in Jacksonville, FL on Fri Sept 16^th.  Here’s are the details: http://www.swimmingworldmagazine.com/lane9/news/27508.asp and http://carletonmasters.tripod.com/2011mastersPR.pdf.

- Greg Kealey (x-7:10/8:10pm Whitecaps) and founder of the Bytown Triathlon Club has been named the 2010 Elite Coach of the Year by Triathlon Canada.  In addition, Joanna Brown (x-Whitecaps), who won the bronze medal at the Junior World Championships in Budapest last summer, has been named the 2010 Junior Women’s Award Winner.  They will receive their awards in August in Kelowna.  Congratulations to you both!

- Congratulations to Natalie Aucoin (7:30am Earlybirds)’s 14-yr old daughter Brigitte Boland (GO Kingfish) for qualifying for Age Group Nationals with a smoking 50m fly of 30.96 (2^nd place) at the East Coast Long Course Championships this past weekend!

- Erika Heesen (x-Varsity) is participating in Oxfam Trailwalker Canada on Fri Jul 22^nd.  Her goal is to raise $625.  Sponsor Erika for Oxfam Trailwalker!

- Deb Ozarko (x-Whitecaps) is doing the Lake Placid Triathlon on Sun Jul 24^th and is raising funds for Farm Sanctuary.  You can sponsor her at: http://www.firstgiving.com/fundraiser/debozarko/help-me-get-through-ironman-lake-placid.

- Charles McFarland (7:30am Earlybirds), Jackie Lyons (6pm Whitecaps), Ian Lorimer (7:30am Earlybirds), and Steve Morton (x-Whitecaps) 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 any of them, here are the links: 

     Charles: link coming soon!

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

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

     Steve: http://my.e2rm.com/personalPage.aspx?registrationID=1166421&langPref=en-CA.

News Articles:

- Red Wine: Exercise in a Bottle?!: http://www.sciencedaily.com/releases/2011/06/110630131840.htm

- Riding the Tour de France with a Vegan Diet: http://www.ecorazzi.com/2011/07/01/tour-de-france-to-feature-first-vegan-cyclist/

- Why Exercise Makes us Feel Good (thanks to Tamsin Douglas [7:30am Earlybirds] for this link): http://well.blogs.nytimes.com/2011/07/06/why-exercise-makes-us-feel-good/

- Pain Tolerance in Sport: http://www.appliedsportpsych.org/Resource-Center/Athletes/Articles/paintolerance

- Moderate to Intense Exercise May Protect the Brain: http://www.sciencedaily.com/releases/2011/06/110608171442.htm

- Speed Development for Masters: http://www.pponline.co.uk/encyc/speed-training-for-veterans-how-to-combat-the-decline-of-speed-and-power-41391

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.

Summer Session Information

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

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

- 6pm Whitecaps: shallow end (Coaches: July/Sept: Lynn; August: Mits)

- 10:15am Saturday Earlybirds: shallow or deep end (Coaches: rotating schedule: see web site)

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

Thanks very much to Mits Kachi and Nico Bélisle for coaching for me due to my eye surgery this week and last!

Here are the time trials planned for the Summer session:

Tue/Wed July 19/20^th: 400 (all groups)

Thu/Fri July 28/29^th: 50 and 100 (all groups)

Fri Aug 5^th: 200 (Earlybirds)

Tue/Wed Aug 16/17^th: 800/1500 (all groups)

Thu/Fri Sept 1/2^nd: relays (all groups)

Up to this past Monday there are 11 swimmers with perfect attendance!  Let’s see who can keep it up, despite this term being a popular holiday season!

7:30am Earlybirds (July 4-13^th; 4 workouts; range: 22-32; average: 27.5):

Perfect Attendance: Alan J, Bruce B, Jose V, Madelayne DG, Nicole LS, Siobhan M, Susan H

6pm Whitecaps (July 4-12^th; 4 workouts; range: 12-20; average: 16.5):

Perfect Attendance: Ahmed D, Nicole D, Pete L, Romy S

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 still available.  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 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

Sat-Sun Jul 29-30^th Synergyfest Masters Meet LCM, Cleveland, OH https://synergyfest.org/Aquatics.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 8-15^th Pan American Masters Championships, Rio de Janeiro, Brazil http://www.panamericanmaster2011.org/?language=en

Sun Nov 13^th Etobicoke Masters Meet (details TBA)

Dec 11-17^th British Virgin Islands Swim Trip http://www.swimvacation.com

Sun Jan 22^nd Alderwood Yards Masters Meet (details TBA)

Sun Feb 12^th, 2012 Burlington Masters Meet

http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf

Sun Mar 11^th Etobicoke Swim for Heart 1500 (details TBA)

Mar 30^th – Apr 1^st Ontario Masters Championships, Toronto area (details TBA)

Sat Apr 21^st Downtown Swim Club LCM Meet, U of Toronto (details TBA)

Jun 3-17^th, 2012 FINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/

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

Fri-Sun Jul 1-3^rd National Dragon Boat Championships, Welland

Debby Whately (6pm Whitecaps) had a very busy weekend.  She was competing with the Cascades Women in both the Premier and Senior divisions, and also with the National Mixed Grand Dragon team.  On Friday she was in four races (two 500m, one 1k, one 2k).  On Saturday she raced six times (one 200m, four 500m, one 2k), and then another four on Sunday (four 200m races).  This was a qualifier for the Club Team World Championships next year in Hong Kong, and the Cascades women came through to qualify both the Senior team (easily – they were first overall for the weekend!), and, surprisingly after some excellent races, the Premier team.  So, a fantastic, but tiring weekend, for Debby with great results: the Senior Women National title, and both teams qualifying for Hong Kong!  Congratulations, Debby!!

   The Dragon Boat World Championships alternate between a National team championship and a Club team championship each year.  This year Debby will be competing with the National Mixed Grand Dragon team at Worlds in Tampa, Florida in early August.  We wish you the best of luck!

Sat Jul 2^nd 5 Mile Kilt Run, Perth (1097 participants)

Congratulations to Susan and her husband on their races!  Full results at: http://rrresults.com/results2.php?race=314.  Age group winners at: http://www.perthkiltrun.ca/. 

Susan Nevitt-Yelle (7:30am Earlybirds; 40-59): 79^th overall; 11^th woman; 7^th in age category and 1^st 48 year old in 39:24

Jean Denis Yelle (Susan’s husband; 40-59): 361^st overall; 240^th man; 137^th in age category

Sat Jul 9^th London ON LCM Masters Meet

Jamie was Carleton’s only participant, and he did personal best long course times in 3 of 4 events – well done!  Official results are not yet available, but here’s how he did:

Jamie Chalmers (6pm Whitecaps; 65-69): 1^st: 200IM (4:24.82 PB); 2^nd: 50br (1:01.41); 100br (2:20.05 PB); 50fl (53.87 PB)

Sun Jul 10^th Carleton Place Graham Beasley Olympic Distance Triathlon (1500m/40k/10k; 72 participants)

Congrats to Maureen and Robert.  Robert was the 3^rd man out of the water in just his second triathlon!!  Full results at: http://www.sportstats.ca. 

Maureen Mahoney (x-Whitecaps; 30-34): 15^th overall; 3^rd woman; and 1^st in age group in 2:32:45

Robert Fabes (7:30am Earlybirds; 50-54): 54^th overall; 45^th man; and 7^th in age group in 3:00:07

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 Jul 12^th).

Ask the Coach

Dear Coach:  Here are a few tips that work for me with regards to cramping during swim workout.  Cramps can be caused by a magnesium deficiency – a calcium/magnesium supplement may help.  I used to drink 3 bottles of beer a day.  The day I stopped, the cramps stopped!  (Your mileage may vary.)   Jamie Chalmers (6pm Whitecaps)

Dear Jamie:  Thanks for your input!

Dear Coach:  At what tempo should I swim breaststroke?  Improving My Breaststroke

Dear I.M. Breaststroke:  Ideally there should be a glide phase in the breaststroke.  The glide phase is longer in longer swims (i.e. glide less when swimming 50 compared to 200).  That said, everyone is different.  If your breaststroke kick is not very effective, reducing the glide so that you can increase the tempo and use the arms more may help.

Dear Coach:  I get a sharp knife-like pain across my toes when I extend them, for example when doing flutter kick.  Any idea what this could be?  Toe Painful To Swim

Dear T.P.T. Swim: This sounds like some sort of nerve pain.  That’s exactly the type of pain I have with Morton’s Neuroma, which is easily alleviated with metatarsal pads (orthotics) in my footwear.  However, my pain was worst when flexing my toes while walking.  I’d recommend seeing a pedorthist.  Ryan at http://solefitorthotics.com/ is great!

Lynn’s Private and Semi-Private Masters Swim Lessons

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

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 Summer Programs:  Here are the details on the Summer Masters programs (all open to members only). 

   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): Full (waitlist available)

- 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/Deep: Coaches: rotating schedule)

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