From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, August 10, 2011 8:01 PM

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

Subject: Carleton Masters Swimming Newsletter #285

Carleton Masters Swimming Newsletter #285                Wednesday, August 10^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 (49 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (19 addresses), Saturday Only (6 addresses), Masters “Alumni” (22 addresses).

“Every time I hear the dirty word 'exercise', I wash my mouth out with chocolate.” – Anonymous

Masters Program Notes and Cancellations

• The summer session ends on Thu Sept 1^st, Fri Sept 2^nd, or Sat Sept 3^rd, depending on the group(s) you’re in.
• The fall session starts Tue Sept 6^th.  Registration for Fall and Winter is underway.
• Details on the Fall/Winter programs is near the end of the newsletter.
• Please register early to ensure that you get your first choice of group!
• 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).  Pro-rated prices available.

Swimmer Notes

Swimmer Updates:

- Congratulations to Margaret Dibben King (8:30am Earlybirds) on reaching her huge milestone 80^th birthday on Mon Aug 8^th.  The 7:30am Earlybirds group enjoyed watching Margaret open her gift, plus singing Happy Birthday, and eating cake (especially, eating cake! ;-) ).  Many thanks to everyone who was there, and especially Lucie Boudreau (7:30am Earlybirds), Isla Paterson (7:30am Earlybirds), Natalie Aucoin (7:30am Earlybirds), and Penny Estabrooks (8:30am Earlybirds) for their efforts in organizing/cake baking, chauffeuring/gift selection, gift selection, and card making, respectively!  We wish Margaret all the best for her birthday week in the Moncton area (that involves sea-kayaking) – she went straight to the airport from the pool!

- Congratulations to Marilyn Adams (x-6pm Whitecaps Coach), who has been coaching with Special Olympics BC – Sunshine Coast, on her top swimmer, Stephanie Rogers, winning a silver and a bronze medal at the Special Olympics World Summer Games.  Here’s the profile that Special Olympics BC recently published on Marilyn: http://www.specialolympics.bc.ca/news/2011/08/03/meet-coach-marilyn-adams. 

- Jamie Chalmers (6pm Whitecaps) is currently the top 65-69 yr old male in the Canadian Rankings for LCM (50m pools): http://www3.sympatico.ca/chberger/ca11/cmc11m5j.htm.  Great job, Jamie!

- Thanks to Joanie Conrad (8:10pm Whitecaps) for passing on these great photos of the infinity pool on the Skypark of the Marina Bay Sands resort in Singapore.

- An article on Lynn Marshall (Coach)’s upcoming induction into the International Masters Swimming Hall of Fame is in this month’s Carleton Now e-magazine: http://carletonnow.carleton.ca/august-2011/swimmercoach-to-be-honoured-by-international-masters-swimming-hall-of-fame/.

- 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 and Links:

- Diana Nyad Abandons 103-mile (about 60hr) swim after 30hr due to shoulder problems, asthma, and choppy seas: http://www.latimes.com/health/boostershots/la-heb-diana-nyad-20110810,0,4550770.story

- Can you Imagine Treading Water for 18 Hours?!: http://www.cbc.ca/news/canada/windsor/story/2011/07/28/wdr-pilot-treads-water-before-rescued.html

- Two Die During/After Swim in New York City Triathlon: http://www.ajc.com/sports/2-nyc-triathletes-die-1086331.html

- So You Want to Get Faster at Ironman, Why?: http://lavamagazine.com/features/mind-games-so-you-want-to-get-faster#ixzz1Tux0Vvo8

- Some Exercise is Better than None: http://www.sciencedaily.com/releases/2011/08/110801161414.htm

- Why Sprinting Improves Endurance: http://www.drmirkin.com/public/ezine112909.html

- Why Muscles Weaken with Age: http://www.sciencedaily.com/releases/2011/08/110802125549.htm

- Lessons from Exercising in the Heat: http://well.blogs.nytimes.com/2011/06/29/lessons-from-exercising-in-the-heat/

- Six Lies you were Taught about Lactic Acid: http://running.competitor.com/2011/07/training/six-lies-you-were-taught-about-lactic-acid_29432

Swim Suits for Sale:  The suits range in brand, style, and colour.  Prices are $40 and less.  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. 

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)

Good job by all those who participated in the 100 and 50 time trials on Thu Jul 28^th / Fri Jul 29^th.  The biggest improvement by far was by Christian Cattan (7:30am Earlybirds) who improved his 100fs by 16.9 seconds!  Alan Jowett (7:30am Earlybirds) gets the consistency award for tying his only other 50bk time exactly.  Congratulations to Bruce Brown (7:30am Earlybirds), Christian, and Stephanie Le Saux-Farmer for improving in both their swims!  Note that the 6pm had a definite disadvantage as they were in the shallow end, so couldn’t dive in.  Here’s a list of all those who improved:

50fs

Christian Cattan (7:30am Earlybirds) 2.8

Stephanie Le Saux-Farmer (7:30am Earlybirds) 0.3

100fs

Christian Cattan (7:30am Earlybirds) 16.9

Bill Westcott (7:30am Earlybirds) 3.5

Stephanie Le Saux-Farmer (7:30am Earlybirds) 2.2

Margaret King (7:30am Earlybirds) 1.6

Susan Hulley (7:30am Earlybirds) 1.4

Bruce Brown (7:30am Earlybirds) 0.5

50bk

Bruce Brown (7:30am Earlybirds) 0.6

Jamie Chalmers (6pm Whitecaps) 0.5

50br

Bill Westcott (7:30am Earlybirds) 0.9

Thanks to the 7:30am Earlybirds for being accommodating with the last minute move to the shallow end (due to the deep end photo shoot) for the 200 time trials on Fri Aug 5^th.  Not being able to dive in was a disadvantage, and you have to feel sorry for Bruce Brown who missed his best 200fs time by 0.1 seconds – next time, Bruce!  There were still some great improvements, led by Susan Hulley with 15.3 seconds in 200fs.  Norine and Siobhan both improved by over 5 seconds.  And special mention to Stephanie who improved in her 50, 100, and 200!  Here’s the full list:

200fs

Susan Hulley 15.3

Siobhan MacManus 5.3

Isaac Fierro Marquez 1.1

Stephanie Le Saux-Farmer 0.2

200bk

Norine Naguib 5.9

There are now just 2 swimmers with perfect weekday attendance!  Let’s see if they can keep it up, despite this term being a popular holiday season!

7:30am Earlybirds (July 4-August 10^th; 16 workouts; range: 19-32; average: 25.1):

Perfect Attendance: Nicole LS, Susan H

Missed 1 Workout: Alan J

Missed 2 Workouts: Bruce B, Christian C, Fouad H, Madelayne DG, Siobhan M

6pm Whitecaps (July 4-August 9^th; 16 workouts; range: 8-22; average: 14.8):

Missed 1 Workout: Jamie C

Missed 3 Workouts: Nicole D

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.  For those who like to plan ahead, the MSO fees will remain the same for next year (2011-2012), but will very likely increase by at least $5 the following year, due to additional fees being requested by Masters Swimming Canada (MSC) for each MSO swimmer.

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 Aug 13^th Technosport 4k Swim, Meech Lake (MSO registration not required)

http://technosport.ca/series/open4k.htm

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 SCM (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)

Sun May 6^th Thornhill Masters SCM Meet (details TBA)

May 18-21^st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/

Jun 3-17^thFINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/;

    qualifying times: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082

Summer 2014 FINA World Aquatic Championships, Montreal (details TBA)

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

Sun Jul 31^st Kingston Triathlon, Short Course Triathlon (750m/32k/7.2k; 244 participants)

Great job by Brad and Maureen (did I miss anyone else?)!  Full results at: http://www.sportstats.ca. 

Brad Shapansky (6pm Whitecaps; 45-49): 25^th overall and 2^nd in age group in 1:41:20.5

Maureen Mahoney (7:10pm Whitecaps; 30-34): 27^th overall and 2^nd in age group in 1:41:54.6

Wed Aug 3^rd to Sat Aug 6^th Dragon Boat National Team World Championships, Tampa, FL

Through a combination of Twitter (@idbf_worlds) and some photos from the first day that someone kindly posted (http://www.dragonboatwest.net/index.php?topic=6712.0), I think I have managed to figure out the results of the Canadian Grand Dragon (Senior B) Mixed Team, of which Debby Whately (6pm Whitecaps) is a member.  And the answer is that they were awesome, winning all their races!!!

Wed Aug 3^rd: 2000m: 1^st: 9:52

Thu Aug 4^th: 1000m: 1^st in both races (sum of times decides the winner): 4:03 and 4:04

Fri Aug 5^th: 200m: 1^st in all 3 races (sum of best two times decides the winner): 47.1, 47.3, and 47.9

Sat Aug 6^th: 500m: 1^st in their heat, thus straight to the final which they won: 2:00.8

Congratulations, Debby – well done!

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 30^th).

Ask the Coach

Dear Coach:  Do those who purchase a 1-year membership get free parking again this year (i.e. before 9am, after 4pm, and on weekends)?  I Like My Parking Pass

Dear I.L.M.P. Pass: Yes, there is no change to the parking passes for this year.

Dear Coach:  What can I do outside the pool to get faster in the pool?  Want to Improve Quickly

Dear W.t.I. Quickly:  In general, to get better at swimming, you should swim!  Unless you are training at least 4-5 times per week, it’s likely better to increase your swimming first.  Next I would recommend adding weight training.  Weight training is especially good for swimmers as swimming doesn’t help much with bone density.  Here are some suggestions: http://swimming.about.com/cs/drylandexercise/a/swim_weight.htm. 

Dear Coach:  Which will be faster, racing in a 25m pool or in a 50m pool?  Just Wondering

Dear J. Wondering:  Your times in a 25m pool should be significantly faster.  However, how much depends a little on your turns and your height.  In theory, taller people with better turns will have the biggest difference.  It also depends on the stroke – fly has the least difference and breast the most.  You can use the IPS (International Point Scores) table to predict your times LCM (50m pool) or SCM (25m pool) if you have a time for the other pool length: http://swimnews.com/ipspoints.  Enter your time and get the corresponding number of points, then change to the other pool length and get the corresponding time.

Lynn’s Private and Semi-Private Masters Swim Lessons

August Availability:

Thu 7:15-8:15pm: Aug 18

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)

Masters Fall/Winter Programs:  Here are the details on the Fall/Winter Masters program. 

Registration for both Fall and Winter has started.  Please register early to ensure that you get into the group you want!  You must be a Carleton Athletics member, and Masters program registration must be done by phone or in person (not on-line).  The only change from last year is that Child Safety Supervision will not be offered.

Fall Session: Tue Sept 6^th to Sat Dec 17^th (no workouts Mon Oct 10^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3538; $126+HST

Earlybirds 2 (8:30-9:30am MWF): Barcode 3539; $126+HST

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST

Winter Session: Tue Jan 3^rd to Fri Apr 13^th (no workouts Mon Feb 20^th, Fri Apr 6^th, Mon Apr 9^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3541; $126+HST

Earlybirds 2 (8:30-9:30am MWF): Barcode 3542; $126+HST

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST

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