From: Lynn Marshall [lynnmarshall@sympatico.ca]
Sent: Wednesday, November 09, 2011 12:31 PM
To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia
Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; Nico Belisle;
'Tim Kilby'
Subject: Carleton Masters Swimming Newsletter #292
Carleton Masters Swimming Newsletter #292 Wednesday, November 9th, 2011
To:
Carleton Masters Coaches / Staff (9 addresses)
Bcc: Those Registered for Fall 2011 and
Alumni: 7:30am Earlybirds I (39 addresses), 8:30am Earlybirds
II (39 addresses), 6pm Whitecaps I (41 addresses), 7:10pm Whitecaps
II (22 addresses), 8:10pm Whitecaps III (18 addresses), Saturday Only (3
addresses), Masters “Alumni” (33 addresses).
Overheard
at the pool: "Fartlek: Swim like the Wind! It’s a gas!"
Masters
Program Notes and Cancellations
MSO
Registration
The first batch of registrations have been sent in.
However, it’s never too late to sign up for MSO to be eligible for competitions
– see details in the “Masters Swimming Competitions” section.
Swimmer Notes
Swimmer
Updates:
-
Colette Kenney (8:30am Earlybirds) passed her grading for her Taekwondo
3rd Dan (3rd level black belt) on Thu Nov 3rd.
Congratulations, Colette – what an awesome achievement!!
-
Awesome job by everyone at the 6pm Tue Nov 8th and 7:30am and 8:30am
Wed Nov 9th groups on the challenging pace time freestyle set.
While many of you surprised yourself with the fast times you were able to swim
and the faster than usual pace times that you were able to hold, I wanted to
acknowledge the 8:30am “fast” lane for doing the toughest pace times done in a
Carleton Masters workout in recent memory, and perhaps ever: Sean
Dawson, Mark Blenkinsop, and Tony Revitt did 2 x ( 1x100fs,
100ez@2:00, 2x100fs, 100ez@2:00, 3x100fs, 100ez@2:00 ) with the 100s free on
1:20 the first time, and 1:15 the second time. And then they did one more
100fs on 1:10 – and they all made the whole set!! Woo-hoo!
-
Heather Ireland (8:30am Earlybirds) had a good reason for missing the 50
time trials on Wed Oct 26th as she was becoming a Canadian
Citizen. Congratulations, Heather!
-
Date for your diary: The Masters Holiday Potluck Party is scheduled for the
evening of Sat Dec 10th at the home of Don Wells (6pm
Whitecaps) and Joanie Conrad (7:10pm Whitecaps). All Masters
swimmers and their families are invited. This is always a great feed and
a chance to see you lane-mates fully dressed! More details to follow.
News
Articles and Links:
-
Fitness and Aging: Use It and You Won’t Lose It (Thanks to Tamsin Douglas
7:30am Earlybirds): http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/fitness-and-aging-use-it---and-you-wont-lose-it-as-soon/article2209773/
-
Being Fat and Fit Beats being Unfit: http://www.pponline.co.uk/encyc/athlete-physiology-research-suggests-there-are-positive-health-implications-of-being-both-fat-and-fit-42069
-
The Best Amount of Competition for Kids is None at All!: http://www.ottawacitizen.com/life/Striking+right+balance/5623240/story.html
-
Sports Science Seeks to Engineer the Perfect Athlete: http://thesnapper.com/2011/09/29/sports-science-seeks-to-engineer-the-perfect-athlete/
-
Exercise Influences Stem Cells to Become Bone, Not Fat: http://www.sciencedaily.com/releases/2011/09/110901112531.htm
-
You Don’t Have to Swear off All Treats While Training [Ed Note: Thank
goodness!]: http://www.theglobeandmail.com/life/health/fitness/running/expert-advice/you-dont-have-to-swear-off-all-treats-while-training/article2151919/
-
Study Shows Why it’s Hard to Keep Weight Off: http://www.nytimes.com/2011/10/27/health/biological-changes-thwart-weight-loss-efforts-study-finds.html?_r=2&ref=nutrition
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.
Swim Caps for Sale: The money raised selling these caps goes towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario. Latex caps are 50c and silicone caps $2. Just ask Lynn if you’re interested in looking at these.
Nose
Clips for Sale:
Cost $5. Contact Lynn if you are interested.
Fall Session Information
The
usual pool allocations and coaches are as follows:
7:30am
Earlybirds: Deep End; Lynn
8:30am
Earlybirds: Deep End; Lynn
6pm
Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn
7:10pm
Whitecaps: Shallow End; Mits
8:10pm
Whitecaps: Shallow End; Mits
8:15am
Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)
Exceptions
will be mentioned here, if I have enough notice.
Lynn coached Sat Oct 29th
for Kristi, and Mits coached Sat Nov 5th for Lynn!
Mits will also coach for Kristi on Sat Nov 26th.
Thanks, Mits!
6pm
Whitecaps may be bumped to the shallow end on Thu Dec 1st, due to a
High School swim meet. Update when I have it.
The time trials scheduled for the Fall session are as
follows:
Mon Oct 17th 400 free or IM (all)
Tue/Wed Oct 25/26th 2 x 50 choice (6pm/7:30am/8:30am)
Mon Nov 7th 200 (all)
Thu/Fri Nov 24/25th 1500/800 (all)
Tue/Wed Dec 6/7th 100 (6pm/7:30am/8:30am)
Thu/Fri
Dec 15/16th relays (6pm/7:30am/8:30am)
And
the two Fall fin days:
Tue/Wed
Oct 18/19th 6pm/7:30am/8:30am
Thu/Fri
Dec 1/2nd 6pm/7:30am/8:30am
This
list is also available on the workout themes page: http://carletonmasters.tripod.com/mastplanfall11.pdf.
Thanks to all those who participated in the 200 time trial
on Mon Nov 7th. There were lots of improvements, some
huge! Christian Cattan
(7:30am Earlybirds) improved by 48.6 seconds, Amelia Zimmermann
(6pm Whitecaps) by 20.8 seconds, and Jamie Chalmers
(7:10pm Whitecaps) by 17.9 seconds, all in 200fs. A list of all those who
improved is given below. And kudos to those who did a 200 fly: Angela Davis
(7:30am Earlybirds), Madelayne DeGrace
(7:30am Earlybirds), and Mark Blenkinsop
(8:30am Earlybirds).
200fs
Christian
Cattan
(7:30am Earlybirds) 48.6
Amelia
Zimmermann
(6pm Whitecaps) 20.8
Jamie
Chalmers
(7:10pm Whitecaps) 17.9
Susan
Hulley
(7:30am Earlybirds) 8.4
Dmitry
Lysenko
(7:10pm Whitecaps) 7.7
Cindy
Steele
(6pm Whitecaps) 7.1
Fouad
Hejazi
(7:30am Earlybirds) 4.4
Meredith
Curren
(7:30am Earlybirds) 2.8
Andrea
Chandler
(8:30am Earlybirds) 2.1
Sara
Domina
(6pm Whitecaps) 2.1
Francois
Jacques
(7:30am Earlybirds) 1.3
Siobhan
MacManus
(7:30am Earlybirds) 1.1
Shauna
Ironside
(8:30am Earlybirds) 0.7
Gi
Wu
(6pm Whitecaps) 0.7
200br
Margaret
King
(7:30am Earlybirds) 2.2
200IM
Robert
Fabes
(7:30am Earlybirds) 5.0
Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance. There are still 7 swimmers with perfect attendance. Keep it up! (Please let me know of any errors or omissions.)
7:30am
Earlybirds
(Sept 7-Nov 9th; 27 workouts; range: 21-31; avg.: 25.4):
Perfect
Attendance: Angela D, Bruce B, Zoe P
Missed
1 Workout: Alan J, Chris M, Christian C, Ursula S
Missed
2 Workouts: Brad S
Missed
3 Workouts: Dave C, Ian L, Susan H
8:30am Earlybirds (Sept 7-Nov 9th; 27 workouts; range: 14-30;
avg.: 22.2):
Missed
1 Workout: Mark B, Natalie A
Missed
2 Workouts: Margaret DK
Missed
3 Workouts: Alan H, Colette K, Isla P
6pm
Whitecaps
(Sept 6-Nov 8th; 27 workouts; range: 18-32; avg.: 25.1):
Perfect
Attendance: Cam D, Don W, Nicole D
Missed
1 Workout: Deb Low
Missed
2 Workouts: Jamie W, Lee S
Missed
3 Workouts: Sean D
7:10pm
Whitecaps
(Sept 6-Nov 7th; 26 workouts; range: 6-15; avg.: 10.4):
Perfect
Attendance: Jamie C
8:10pm
Whitecaps
(Sept 6-Nov 3rd; 18 workouts; range: 5-12; avg.: 8.3):
Missed
2 Workouts: Veronica T
Missed
3 Workouts: Paul D
Masters
Swimming Competitions
You
must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2012 is now
open. Cost is $36. Please pay by cash or cheque payable to “Lynn
Marshall”. Your MSO membership will be good until Dec 31st,
2012. 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.
Sun
Nov 13th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVII.pdf
Sat
Nov 26th Coupe de Montreal SCM https://registration.swimming.ca/MeetInfo.aspx?meetid=11759
Sat
Dec 3rd (TBC) Montreal North SCM Meet
Sun
Dec 4th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportdec42011.pdf
Sun
Dec 11th North York Pentathlon SCM Meet
http://www.mastersswimmingontario.ca/pdf/NorthYorkPentathlonDec2011.pdf
Dec
11-17th British Virgin Islands Swim Trip http://www.swimvacation.com
Jan
3-10th and 10-17th: MSO Training Camps, Margarita Island,
Venezuela http://www.npconsultants.com/oannesathletics/
Sun
Jan 22nd Alderwood Yards Masters Meet http://www.mastersswimmingontario.ca/pdf/ATBJan222012.pdf
Sun
Jan 29th Technosport Meet SCM http://www.mastersswimmingontario.ca/pdf/technosportjan292012.pdf
Sun
Feb 12th Burlington Masters SCM Meet
http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf
Sun
Feb 19th Cornwall Masters SCM Meet (details TBA)
Sat
Feb 25th Nepean Masters LCM Winterlude Meet
http://www.mastersswimmingontario.ca/pdf/2012NepeanMastersWinterlude.pdf
Sun
Mar 4th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportmarch42012.pdf
Mar
8-18th PP Travel and Training Swim Cruise psimard34@sympatico.ca
Sun
Mar 11th Etobicoke Swim for Heart 1500 SCM (details TBA)
Mar
30th – Apr 1st Ontario Masters SCM Championships, Toronto
area (details TBA)
Apr
13-15th Quebec Masters SCM Championships, Gatineau
https://registration.swimming.ca/MeetInfo.aspx?meetid=11438
Sat
Apr 21st Downtown Swim Club LCM Meet, U of Toronto (details TBA)
Sun
May 6th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf
May
18-21st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/
Jun
3-17th FINA 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 Oct 9th
Fall Colours Marathon (87 participants)
Sorry
for missing Steve previously. Considering his training (or lack thereof!)
his results were impressive! Full results at: http://www.sportstats.ca.
Steve
Morton
(x-Whitecaps; 40-44): 30th overall; 24th man and 9th
in age group in 4:09:41.6
Thu Nov 3rd
High School Swim Meet at Carleton
Congratulations
to Amelia Zimmermann (6pm Whitecaps) on her performance. She won
both the 50fs (30 seconds) and 100fs (1:09) and was second in the 100IM!
And then she stayed at the pool to swim with Masters!
Sat Nov 5th
Brossard Masters Swim Meet
Jamie
C was Carleton’s only representative. Congratulations on one best and two
second bests! Full results at: http://mymsc.ca/ShowMeet.jsp?id=427.
Jamie
Chalmers
(7:10pm Whitecaps; 65-69): 1st: 50fs (35.20), 50bk (46.96),
50fl (57.08); 4th: 50br (57.37 PB)
Sat Nov 5th
Cookie 10k Run
(250 participants)
Great
job by Susan! As well as winning her age group, she finished ahead of all
the 30-39 year old women, too! Full results at: http://www.runottawaclub.ca/events/race-results/.
Susan Nevitt-Yelle (8:30am Earlybirds; 40-49): 38th
overall, 5th woman and 1st in age group in 46:16
Sat Nov 5th
ITU Long Distance Worlds, Las Vegas (120k bike/30k run; 27 elite women)
The
swim was cancelled due to the cold weather, so it was a bike/run
duathlon. Great job by Margie!! Full results at: http://www.triathlon.org/results/results/2011_henderson_itu_long_distance_triathlon_world_championships/6224/.
Margie
Bailey
(x-8:30am Earlybirds; Elite Women) 15th overall; 3rd
Canadian in 6:15:28
(First
Canadian and 7th overall was another Ottawa athlete: Tenille Hoogland
in 5:55:54.)
Sun Nov 6th
New York Marathon (about
55,000 participants)
Well
done, Isabelle! What a lot of runners! Isabelle reports that she
was still running in a pack at half way! Full results at: http://www.ingnycmarathon.org/Results.htm.
Isabelle
Fradette
(8:30am Earlybirds; 40-44) 23061st overall, 6080th woman,
and 1192nd in age group in 4:21:23
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 Oct 28th).
Ask
the Coach
Dear
Coach: People
keep asking you the same questions year after year, so I’ve put together a
Frequently Asked Questions list (FAQ) for the web site. Steve Morton
(x-Whitecaps)
Dear
Steve: Thanks very much! It’s posted at: http://carletonmasters.tripod.com/swim_faq.html.
However, I don’t mind answering the same questions each year, as a review of
the basics is good for all of us!
Dear
Coach:
As Masters swimmers are permitted to use a breaststroke kick in butterfly
(unlike age group swimmers), can we also do breaststroke kick on the
turns? Curious Swimmer
Dear
C. Swimmer: I wasn’t sure on this one, so I contacted Pat Niblett
(Technosport and Masters Official), who pointed me to this rule:
“Rule MSW 8.3
All
up and down movements of the legs must be simultaneous. The legs or the
feet need not be on the same level, but they shall not alternate in relation to
each other. A breaststroke kick is permitted for butterfly. Only
one breaststroke kick is permitted per arm pull except that a single
breaststroke kick is permitted prior to the turn and the finish without an arm
pull. After the start and after each turn a single breaststroke kick is permitted
prior to the first arm pull.”
Note that you can do as many dolphin kicks per stroke as you like (i.e. it’s
perfectly legal to do dolphin kick without moving your arms at all for an
entire fly race), but only one breaststroke kick, so the same rule applies to
the turn. Note also that the usual fly turn rule applies in that you
cannot stay underwater for more than 15m off each wall.
Dear
Coach:
Last week’s focus was “efficient kick”. What is an efficient kick?
Improving Swimmer
Dear I. Swimmer: For fly, back and free, you want to keep your legs in or close to the “shadow” of your body (i.e. your feet should stay mostly in the water that your body is displacing). You should also kick with pointed / pigeon toes, and avoid any “stair climbing” type motion. For breast, it’s the same idea except that the legs do go outside the body. You want to have only a small amount of bend at the hips to avoid “stair climbing”. When gliding, point the toes and raise the legs towards the surface to decrease drag.
Lynn’s Private and Semi-Private Masters Swim
Lessons
Fall
Availability:
Mon
9:45-10:45am: Dec 5, 12
Fri
9:45-10:45am: Dec 9, 16
Some
evenings/weekends likely available in December, dates coming soon!
Prices:
Private: $52.50 per hour,
plus HST.
Semi-Private
(2-3 swimmers; per swimmer): $34 per hour, plus HST.
Reminders
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 6th to Sat Dec 17th (no workouts Mon Oct 10th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3538; $126+HST; Coach: Lynn (Full for Fall: wait list available)
Earlybirds
2 (8:30-9:30am MWF): Barcode 3539; $126+HST; Coach: Lynn (Full for Fall: wait list available)
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST; Coach: Lynn (Full for Fall: wait list available)
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST; Coaches: rotating
schedule, see web site
Winter
Session:
Tue Jan 3rd to Fri Apr 13th (no workouts Mon Feb 20th,
Fri Apr 6th, Mon Apr 9th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3541; $126+HST; Coach: Lynn
Earlybirds
2 (8:30-9:30am MWF): Barcode 3542; $126+HST; Coach: Lynn
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST; Coach: Lynn (One spot left!)
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST; Coaches: rotating
schedule, see web site
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 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