From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, November 30, 2011 1:37 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 #294

Carleton Masters Swimming Newsletter #294                Wednesday, November 30^th, 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).

"Discipline is based on pride, on meticulous attention to details, and on mutual respect and confidence. Discipline must be a habit so ingrained that it is stronger than the excitement of the goal or the fear of failure." – Gary Ryan Blair

Masters Program Notes and Cancellations

• There are no further cancellations this term. 
• The Fall session ends Thu Dec 15^th, Fri Dec 16^th, or Sat Dec 17^th, depending on your group(s).
• We hope to hold some interim workouts between the end of the Fall term and the start of the Winter term.  Like last year, these would be “pay-as-you-go” workouts.  The schedule will be announced as soon as it is available.  Note, however, that the Athletics building is closed Dec 24^th, 25^th, 26^th, 31^st and Jan 1^st, so there will definitely be no workouts on those dates!
• If you are planning to swim in the Winter term (starting Tue Jan 3^rd), you should sign up fairly soon, as the most popular groups are filling up.  The Winter 6pm group is now full – wait list available.  The 7:30am group has about 10 spots left.

Carleton Masters Holiday Party: Sat Dec 10^th 6:30pm

Thanks once again to Don Wells (6pm Whitecaps) and Joanie Conrad (7:10pm Whitecaps), along with Sam and Ben (x-Safety Supervision) for hosting the Masters Christmas Potluck party.  It will be held on Sat Dec 10^th starting at 6:30pm at 376 Hamilton Avenue.  Please bring a dish to share, and BYOB.  Hope to see you there!  It’s always a great feed and fun to see your lane-mates with clothes on J !  Full details and map at: http://carletonmasters.tripod.com/christmas2011.pdf.

“Interesting” Fundraising Event

Thought some of you might be interested in the Sears Great Canadian Chill, Stopping Kids Cancer Cold.  This involves a dip in the Ottawa River at Britannia Beach on Jan 1^st!!  Details at: http://ottawa.thesearsgreatcanadianchill.ca/.  If you sign up, mark your referral as “swimmer”.  If we get a group together, we might be able to get the entry fee waived.

Swimmer Notes

Swimmer Updates:

- Thanks to Tony Revitt (8:30am Earlybirds) for putting on a “real” diving display this morning, in conjunction with the request for a (swim) diving clinic.  Great job!

- Congratulations to Lucie Boudreau (8:30am Earlybirds) for completing her first ever 100 fly in practice on Fri Nov 18^th!

- While no one from Carleton Masters completed the TriRudy award this year (http://www.trirudy.com), two of our members deserve recognition.  Rick Hellard (7:30am Earlybirds) was the M.C. at the recent TriRudy awards presentation, and I hear that he did a great job – well done, Rick!  Secondly, Sportstats, owned by Marc Roy and Isabelle Fradette (8:30am Earlybirds) received the Dave Maskell Builder’s award at the ceremony.  Congratulations, Isabelle!

- Now that Penny Estabrooks (8:30am Earlybirds) is back in the pool after toe surgery, lane-mate Theresa Wallace (8:30am Earlybirds) is off after arthroscopic surgery on both knees.  Theresa reports that while she is getting up and moving around, as required to prevent blood clots in her calves, it is painful and progress will be slow.  She expects to start therapy soon, and we hope to see her back in the pool in January.  All the best, Theresa!

- Romy Shaffenburg (6pm Whitecaps) is a member of choir Coro Vivo Ottawa.  They will be performing “Northern Lights” (a selection of Canadian music) on Fri Dec 2^nd and Sat Dec 3^rd at 7:30pm at the Orleans United Church, 1111 Orleans Blvd.  Full details at: http://www.corovivoottawa.ca/?q=northern-lights.

- Ursula Scott (7:30am Earlybirds) sings with the Orpheus Choral Group which is performing its Christmas concert for family and friends on Sat Dec 17^th at 7pm at the Riverside United Church, 3191 Riverside Drive, south of Walkley.  Admission is free but donations accepted.  Refreshments served afterwards.

- Jamie Wildsmith’s (6pm Whitecaps) girlfriend, Audrey Prayal Brown, is a student swimming at Dalhousie this year.  It’s her first “serious” term of swimming.  Previously she swam in high school and did a few years of Masters swimming.  She’s gone from about 9k/wk with Masters up to 40k/wk at Dal.  To no one’s surprise she was having trouble adjusting to the Varsity workload.  In a meet in mid-November, she surprised everyone with her results:

· 100 breast 1:12.00: qualified for Olympic Trials, Nationals, and University Champs (ranked 6^th of the Canadian Varsity times so far this season)

· 50 breast 33.39: qualified for Senior Nationals and University Champs (not an Olympic event; ranked 9^th)

· 200 breast 2:38.72: qualified for University Champs (first 200 breast ever in a meet!; ranked 11^th)

· 50 free 27.13: (ranked 20^th)

What talent!  Jamie has promised to bring her to a workout when she’s in town.

- As many of you know, Debby Whately (6pm Whitecaps) is an avid paddler.  Her Dragon boat team is having a fundraiser selling Organic Free Trade Coffee.  They are selling one pound bags for $15. They have a medium dark roast in regular or decaf and you can get beans, regular grind or expresso grind.  If you are interested, please talk to Debby at workout or contact her via e-mail at: whately@cheo.on.ca.

- Penny Estabrooks (8:30am Earlybirds) is participating in a craft show Sun Dec 4^th 1-4pm at 94 Cameron Ave in Old Ottawa South.  In addition to Penny’s cards (http://www.pennye.ca/art/cards_Nov11.html), there will be crafters with placemats, jewelry, soap, loot bags, doggy treats, stocking stuffers, fudge, and more.

- Thanks to Robert Fabes (7:30am Earlybirds) and Lucie Boudreau (8:30am Earlybirds) for donating caps to the club!  If anyone else has any they don’t need, we’ll be happy to take them off your hands.  Caps with numbers on them are fine.  We sell the latex ones for 50c, and the silicone for $2, with profits going towards the club MSO registration fee.

News Articles and Links:

- Live Like a Clock: How Routine Aids Performance: http://running.competitor.com/2011/10/training/live-like-a-clock-how-routine-aids-performance_40840

- Curbing Holiday Weight Gain with Exercise: http://well.blogs.nytimes.com/2011/11/02/curbing-holiday-weight-gain-with-exercise/

- Regular Physical Activity Associated with Lower Risk of Depression in Old Age: http://www.sciencedaily.com/releases/2011/11/111101171042.htm

- What is 100% Effort in a Long Event?: http://running.competitor.com/2011/09/sports-science-update/sports-science-update-feedback-can-be-deceptive_36969

- Give your Workout a Caffeine Kick: http://www.active.com/nutrition/Articles/Give-Your-Workout-a-Caffeine-Kick.htm?cmp=291&memberid=89079251&lyrisid=23037117

- Don’t Skimp on the Warm-Up: http://running.competitor.com/2011/09/training/running-101-dont-skimp-on-the-warmup_37407

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 for Mits on Sat Nov 19^th.

The high school meet on Thu Dec 1^st will finish by 6pm, so 6pm Whitecaps will be in the deep end as usual.

The time trials scheduled for the Fall session are as follows:

Mon Oct 17^th 400 free or IM (all)

Tue/Wed Oct 25/26^th 2 x 50 choice (6pm/7:30am/8:30am)

Mon Nov 7^th 200 (all)

Thu/Fri Nov 24/25^th 1500/800 (all)

Tue/Wed Dec 6/7^th 100 (6pm/7:30am/8:30am)

Thu/Fri Dec 15/16^th relays (6pm/7:30am/8:30am)

And the two Fall fin days:

Tue/Wed Oct 18/19^th 6pm/7:30am/8:30am

Thu/Fri Dec 1/2^nd 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 1500 or 800 time trial on Thu Nov 24^th and Fri Nov 25^th.  There were lots of great swims and many improvements.  Two swimmers improved by 3min or more!  Amelia Zimmermann (6pm Whitecaps)  improved by 3:49, and Christian Cattan (7:30am Earlybirds) by 3:00.  Here’s the list of all those who improved, or were very close.  Well done, all!

800fs:

Jamie Chalmers (7:10pm Whitecaps) 17

1500fs:

Amelia Zimmermann (6pm Whitecaps) 3:49

Christian Cattan (7:30am Earlybirds) 3:00

Paul Denys (8:10pm Whitecaps) 1:31

Veronica Tang (8:10pm Whitecaps) 1:05

Kevin Graham (7:30am Earlybirds) 1:05

Mike Mopas (7:30am Earlybirds) 1:02

Isabelle Fradette (8:30am Earlybirds) 57

Fouad Hejazi (7:30am Earlybirds) 48

Robert Fabes (7:30am Earlybirds) 47

Margaret King (7:30am Earlybirds) 36

Bruce Brown (7:30am Earlybirds) 18

Amir Banihashemi (8:30am Earlybirds) 10

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

Dylan Meuser (8:30am Earlybirds) 6

Sean Dawson (6pm Whitecaps) 6

Close:

Andrea Chandler (8:30am Earlybirds) +1 (800)

Mike Lau (6pm Whitecaps) +6

Zivi Weinstock (6pm Whitecaps) +7

Ian Lorimer (7:30am Earlybirds) +8

Alan Jowett (7:30am Earlybirds) +8

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are still 5 swimmers with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-Nov 30^th; 36 workouts; range: 17-31; avg.: 24.8):

Perfect Attendance: Angela D, Bruce B, Zoe P

Missed 1 Workout: Chris M

Missed 2 Workouts: Alan J, Christian C, Ursula S

8:30am Earlybirds (Sept 7-Nov 30^th; 36 workouts; range: 13-30; avg.: 21.8):

Missed 1 Workout: Mark B

Missed 2 Workouts: Margaret DK

Missed 3 Workouts: Colette K

6pm Whitecaps (Sept 6-Nov 29^th; 36 workouts; range: 18-32; avg.: 24.9):

Perfect Attendance: Cam D, Don W

Missed 1 Workout: Nicole D

Missed 2 Workouts: Deb Low, Lee S

Missed 3 Workouts: Jamie W, Sean D

7:10pm Whitecaps (Sept 6-Nov 29^th; 36 workouts; range: 6-15; avg.: 10.0):

Missed 1 Workout: Jamie C

8:10pm Whitecaps (Sept 6-Nov 29^th; 25 workouts; range: 5-12; avg.: 8.6):

Missed 3 Workouts: Paul D, Veronica T

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 31^st, 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.

Sat Dec 3^rd Montreal North SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=12025

Sun Dec 4^th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportdec42011.pdf

Sun Dec 11^th North York Pentathlon SCM Meet

http://www.mastersswimmingontario.ca/pdf/NorthYorkPentathlonDec2011.pdf

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

Sun Jan 1^st Great Canadian Chill, Britannia Beach http://ottawa.thesearsgreatcanadianchill.ca/

Jan 3-10^th and 10-17^th: MSO Training Camps, Margarita Island, Venezuela http://www.npconsultants.com/oannesathletics/

Sun Jan 22^nd Alderwood Yards Masters Meet http://www.mastersswimmingontario.ca/pdf/ATBJan222012.pdf

Sun Jan 29^th Technosport Meet SCM http://www.mastersswimmingontario.ca/pdf/technosportjan292012.pdf

Sun Feb 12^th Burlington Masters SCM Meet

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

Sun Feb 19^th Cornwall Masters SCM Meet (details TBA)

Sat Feb 25^th Nepean Masters LCM Winterlude Meet

http://www.mastersswimmingontario.ca/pdf/2012NepeanMastersWinterlude.pdf

Sun Mar 4^th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportmarch42012.pdf

Mar 8-18^th PP Travel and Training Swim Cruise psimard34@sympatico.ca

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

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

Apr 13-15^th Quebec Masters SCM Championships, Gatineau

https://registration.swimming.ca/MeetInfo.aspx?meetid=11438

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

Sun May 6^th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf

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

Jun 3-17^th 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 Nov 20^th Philadelphia Marathon (10069 finishers)

Congratulations to Mike L on an age-graded PB, and 4^th place age group finish (out of 486).  This was his second marathon in 6 weeks.  He’s hasn’t run this fast since 1990!  He’s improving so rapidly, that a life-time best could happen soon!  Well done, Mike!!  Full results at: http://results.active.com/pages/page.jsp?eventLinkageID=2467&year=2011.

Mike Lau (6pm Whitecaps, 50-54): 238^th overall, 210^th man and 4^th in age group in 2:58:52 (2:58:32)

Thu Nov 24^th Berwick Run for the Diamonds, Pennslyvania (1579 finishers)

Rick Hellard (7:30am Earlybirds) participated in this 9 mile US Thanksgiving run.  It’s a very competitive race as the prizes really are diamonds!  Unfortunately, no diamond for Rick this time.  Here’s his race report: http://www.zone3sports.com/race%20reports/race%20report--run%20for%20the%20diamonds%202012.html.  Full results at: http://runfordiamonds.com/results/2011.html.

Rick Hellard (7:30am Earlybirds, 45-49): 41^st overall, and 4^th in age group in 53:32

Sat Nov 26^th Coupe de Montreal Masters Meet

Lynn M was Carleton’s only representative, but she didn’t have a great meet.  Full results at: http://mymsc.ca/ShowMeet.jsp?id=431. 

Lynn Marshall (Coach, 50-54): 1^st: 400fs (5:27.32; going for 200 split 2:13.76), 100br (1:28.33), 100fl (1:10.35), 100IM (1:13.92)

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 Nov 22^nd).

Ask the Coach

Dear Coach:  Can you please remind everyone about lane etiquette during workout?  Experienced Swimmer

Dear E. Swimmer:  Sure!  First, the idea behind a Masters workout is that you and your lane-mates swim together.  Thus, if you arrive late, join in with everyone else.  (And if you have to leave early, do a short warm down without getting in anyone’s way.)  During the warm-up, it’s best if everyone stays approximately together.  Thus, if you get way ahead swim a little extra.  If you get way behind, skip a 50 and join back in.  Similarly, during the main set, everyone should stay together.  If you are finding the pace too easy or too difficult, talk to your coach about whether there’s a better lane for you.  Another thing that’s important is to avoid collisions in your lane.  Thus when you push off the wall, you should be on the far side of the “cross” on the wall, so that you can push off the wall parallel to the lane rope (not at an angle).  Therefore, just before your turn, you should cross over towards the other side of the lane.  If you are passing someone, you must ensure that it is safe to do so, and you must pass without bumping into swimmers coming the other way.  Everyone in the lane should be aware of where all the other swimmers are, so tapping someone’s toes to let them know that you are about to pass should not be necessary.  However, if you believe that the person you are passing doesn’t know that you’re there, you may tap.  Any other lane etiquette questions, just ask!

Dear Coach:   When do I do the 50 (or 100) easy during the main set?  Learning Your Notation

Dear L.Y. Notation: When I write a “grid” on the board, you normally complete each line on the board, before moving on to the next one.  Thus if the set was written as:

4 x 100 fs

50 ch ez

That would mean that you do 100fs, 100fs, 100fs, 100fs, 50 ch ez, and then back to the top and repeat as time permits.  If I wanted you to do 50 easy after each 100, then it would be written:

100fs

50 ch ez

Hope that helps!

Dear Coach:  How to I know when to stop during the main set?  And how long do I stop for?  Still Learning the Ropes

Dear S.L.t. Ropes:  You should stop every time you complete a repeat, i.e. one swim.  In the example above, you would stop after each 100, and after each 50.  (If I wanted you do swim 400m without stopping, I would write 400, not 4x100.)  And you stop until your pace time is up, and then you start again.  Let’s say that your lane’s 100fs pace time is 2:30.  Then, if you started on the red top (on the pace clock) and finished on the red top again, you would have taken 2:00 to swim the 100.  You would thus wait 30 seconds, and start the next one on the red 30. 

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

Mon Dec 5th: 9:45-10:45am

Fri Dec 9th: 9:45-10:45am

Tue Dec 13th: 8:15-9:15pm

Sun Dec 18th: 8:00-9:00am

Sun Dec 18th: 9:00-10:00am

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 6^th to Sat Dec 17^th (no workouts Mon Oct 10^th)

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 (One spot now 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 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; 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 (Full for Winter: wait list available)

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