From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Friday, December 30, 2011 11:39 AM

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 #297

Carleton Masters Swimming Newsletter #297                    Friday, December 30^th, 2011

To:  Carleton Masters Coaches / Staff (9 addresses)

Bcc: Those Registered for Fall 2011 / Winter 2012 and Alumni: 7:30am Earlybirds I (36 addresses), 8:30am Earlybirds II (40 addresses), 6pm Whitecaps I (43 addresses), 7:10pm Whitecaps II (25 addresses), 8:10pm Whitecaps III (20 addresses), Saturday Only (3 addresses), Masters “Alumni” (34 addresses).

“Practice as if you are the worst, perform as if you are the best.”

Masters Program Notes and Cancellations

• Thanks to all who supported the interim workouts.  We had a good turnout!
• If you want to get in one more swim at Carleton this year, the pool is open for public swim 1:30-4:30pm today (Fri Dec 30^th).

· Note that the Carleton Athletics building is closed Sat Dec 31^st and Sun Jan 1^st.  Back to normal hours on Mon Jan 2^nd.

· There are no Masters Workouts (interim or regular) on Mon Jan 2^nd.

• The Winter session starts Tue Jan 3^rd, Wed Jan 4^th, or Sat Dec 7^th, depending on your group(s).
• If you have not yet registered, please do so at your earliest convenience to ensure that you get a spot!
• The 6pm group is full (wait list available); the 7:30am group has 6 spots left!

· The Winter workout themes, time trials, and fin days have been posted on the bulletin board and at: http://carletonmasters.tripod.com/mastplanwint12.pdf.

Crazy Dave (First Installment)

Dave Grynspan (6pm Whitecaps) has a sort-of “New Year’s Resolution” to contribute to the newsletter.  I’ll let him explain further…

Introduction:

   This begins a semi-regular installment chronicling the adventures and misadventures of my alter ego “Crazy Dave”.  Though bodily confined to the middle lanes by virtue of mid-level athleticism and skill Crazy Dave aspires to greater notoriety, for something more extreme. Thus He / I will – with  some regularity – advertise the attention seeking stunts and shenanigans of the would be Evel Knievel of the middle lane.

Installment 1. Crazy Dave Bikes Home in Blizzard

   On Tuesday (Dec 27^th) unfazed by weather reports of impending snowstorms with up to 20cm of snowfall Crazy Dave decided to bike to work and from there to swim practice and from there home. The first two legs of the journey were achieved easily as the snow hadn’t come yet. It was during practice that the snow began to fall and by the time practice was over there was a relatively brisk blizzard in progress. Undaunted, Crazy Dave, well bundled and concealed by a balaclava set out for home in Westboro. A bike trip that normally would take 15 minutes took more than 30 (almost 40). Bystanders at a bus shelter literally pointed and laughed. The street shoulders were piled with snow and the lanes were unclear; at one point an OC Transpo bus got a bit close for comfort. Still Crazy Dave persisted and survived to tell the tale.

Swimmer Notes

Swimmer Updates:

- Ross Cowie (x-Whitecaps) passed on the sad news that his father, “Big Bob” died earlier this month.  His funeral was held Fri Dec 16^th in Belleville.  Our condolences to Ross.

- One of Canada’s oldest Masters swimmers, Eugene Lehman, 98, of Pointe-Claire, passed away on Thu Dec 15^th.  He was a fixture at Masters meets for many years.  Eugene did not compete in his last few years due to a “leaky” heart valve.  However, among many other things, he taught mathematics to gifted children well into his “retirement” years.  Full details at: http://mymsc.ca/blogs/RobynSwimNews/entry/quebec_s_eugene_lehman_passes and http://www3.sympatico.ca/chberger/memor.htm.

- George Tombler (x-Whitecaps) reports that he and his wife, Poppy, are “under repairs, like old cars”.  George is being treated weekly for Chronic Lympocytic Leukemia (CLL) but feels fine.  He and Poppy are doing aquafitness classes at Brewer Park Pool and George is planning a comeback for the 2014 Worlds in Montreal, when he will be 90!

- Two of the three pairs of footwear left at the Christmas party have now found their way home.  However, I still have a pair of green tartan Sorel slippers.  Going once, going twice?  Please let me know if they are yours.

- 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.

- Carleton Athletics has a new on-line magazine: http://goravens.carleton.ca/go-ravens-news/flip-through-the-scoop-the-new-ravens-sports-and-lifestyle-magazine/.

News Articles / Videos and Links:

- For those of you who had problems kicking underwater for 10m, here’s a video of someone kicking underwater for 50m in 23 seconds!  (Of course, he was disqualified as the maximum underwater distance is 15m, but impressive nonetheless.): http://www.youtube.com/watch?v=Vox9KOxC1ZA.

- 23.5 Hours: What is the Single Best Thing We can do for our Health (video): http://www.youtube.com/watch?v=aUaInS6HIGo&feature=player_embedded

- Tweaking a Gene Makes Muscles Twice as Strong: http://www.sciencedaily.com/releases/2011/11/111121104509.htm

- How Exercise Benefits the Brain: http://well.blogs.nytimes.com/2011/11/30/how-exercise-benefits-the-brain/?scp=1&sq=How%20Exercise%20Benefits%20the%20Brain&st=cse

- Depression may Slow Exercise Recovery: http://well.blogs.nytimes.com/2011/12/01/depression-may-slow-exercise-recovery/?ref=health

- How Muscle Fatigue Originates in the Head: http://www.sciencedaily.com/releases/2011/12/111205081643.htm

- Is Your Diet Holding you Back?: http://running.competitor.com/2011/12/nutrition/is-your-diet-holding-you-back-invisibly_43470

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 (plus a few brand new latex caps for $1) 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.

Winter Session Information

The usual pool allocations and coaches are as follows:

7:30-8:30am MWF Earlybirds: Deep End; Lynn

8:30-9:30am MWF Earlybirds: Deep End; Lynn

6:00-7:10pm MTuTh Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn

7:10-8:10pm MTuTh Whitecaps: Shallow End; Monday: Lynn; Tuesday/Thursday: Mits

8:10-9:10pm TuTh Whitecaps: Shallow End; Mits

8:15-9:25am Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)

Exceptions will be mentioned here, if I have enough notice.

Fin Days for the Winter session are:

6pm Tue Feb 7^th / 7:30am/8:30am Wed Feb 8^th

6pm Tue Mar 13^th / 7:30am/8:30am Wed Mar 14^th

Winter Time Trials are as follows:

All Mon Feb 13^th: 400 fs or IM

6pm Tue Feb 28^th / 7:30am/8:30am Wed Feb 29^th: 2 x 50 ch

6pm Thu Mar 8^th / 7:30am/8:30am Fri Mar 9^th: 100 ch

All Mon Mar 19^th: 200 ch

Tue Mar 27^th / 7:30am/8:30am Wed Mar 28^th: 1500 fs (800 fs for those over 2:15/100m)

6pm Thu Apr 12^th / 7:30am/8:30am Fri Apr 13^th: relays

Full schedule of workouts is available at: http://carletonmasters.tripod.com/mastplanwint12.pdf.

As the term progresses, weekday attendance statistics and time trial improvements will be listed here.

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.

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 22^nd Brockville Masters Meet http://www.mastersswimmingontario.ca/pdf/BrockvilleASMJan222012.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)

Sat Mar 17^th DDO St Patrick Masters Meet (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

http://www.mastersswimmingontario.ca/pdf/DSCAllOUTApril212012.pdf

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 Dec 11^th North York Pentathlon Meet

The results are now available for this meet: http://mymsc.ca/ShowMeet.jsp?id=435. As reported last time, Jamie Chalmers (7:10pm Whitecaps) was Carleton’s only representative.  Here are his results:

Jamie Chalmers (7:10pm Whitecaps; 65-69): 2^nd: 50fs (36.50); 3^rd: 50bk (47.69), 50br (1:00.31), 50fl (53.44), 100IM (1:50.62)

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 Dec 22^nd).

Ask the Coach

Dear Coach:  I can’t remember if I’ve signed up for the Winter session, do you know?  Forgetful Swimmer

Dear F. Swimmer:  I have class lists printed earlier this week, so I can certainly check.

Dear Coach:  I have an idea for a regular newsletter “column”.  Would you be interested in including it?  Crazy Dave

Dear C. Dave:  Yes, please!  I’d be happy to include anything that anyone else is interested in writing, as that makes the newsletter more interesting for everyone.

Lynn’s Private and Semi-Private Masters Swim Lessons

Winter Availability:

Mon and Fri 9:45-10:45am: mid-Jan to early Apr

Some evenings likely available the week of Feb 20^th and early April.  E-mail Lynn for more details.

Prices:
Private: $52.50 per hour, plus HST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus HST.

Reminders

Masters Winter Programs: 

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.

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