From: Lynn Marshall
To: Steve Baird ; Tim Kilby ; Mits Kachi (work) ; Lynn Marshall at Carleton ; Lynn Marshall ; Louise Hayes ; Kristi Dean (home) ; Heather McBurney (home) ; Claudia Cronin-Schlote ; Blake Christie ; Danny Finch
Sent: Sunday, December 12, 2004 2:35 PM
Subject: Carleton Masters Swimming Newsletter #105

 
Carleton Masters Swimming Newsletter #105                          Sunday, December 12th, 2004
 
To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Fall 2004 plus "Alumni":  High Intensity (21 members), 7:30am Earlybirds (42 addresses), 8:30am Earlybirds (21 addresses), 6pm Whitecaps (85 addresses), Nightcaps (29 addresses), Masters "Alumni" (9 members).

End of Session and Upcoming Workout Time Change 
The Fall session ends on Sat Dec 18th.  The morning workouts run as usual (8-9am or 9-10am).  Note that the High Intensity Group #3 workout on that date will be from 3:30-5:30pm (not 5-7pm).
 
 
End of Session Outing Thu Dec 16th
To celebrate the end of the Fall Session as well as our most "senior" Master, George's upcoming 80th birthday (Dec 22nd), all are invited to join us for dinner after the Thu Dec 16th Whitecaps workout (around 8pm) at a yet to be decided location.  Meet at the Tuck Shop around 7:45pm.
 
 
8:30am Earlybirds Get Together: Fri Dec 10th
We enjoyed a fun outing to Treats.  Many thanks to Margaret K for organizing this!
 
 
Carleton Masters Christmas Potluck Party: Sat Dec 11th
A very big thank you to Don Wells and Joanie Conrad (Whitecaps "A"), and Sam and Ben (Safety Supervision) for hosting a very large number of swimmers and coaches on Saturday evening.  A good and very filling time was had by all!
 
 
Winter Program Registration
Registration for Winter Masters Programs has started.  Everybody, except those registered in High Intensity (which runs until February), must register for the Winter term if they plan to continue swimming in January 2005.  Those currently registered in programs that are full (7:30am Earlybirds, 6pm Whitecaps, Safety Supervision) are strongly encouraged to register early to avoid disappointment! 
 
Note that the 6:30am Earlybirds will be starting up towards the end of February.  If you want to swim in one Masters group for Jan/Feb and then switch to the 6:30am Earlybirds when it starts, please contact the office (phone number and hours are below).  If you switch from 7:30am Earlybirds, 8:30am Earlybirds or Whitecaps, you pay the regular Jan-Apr free plus an additional charge of $10+GST (the normal program transfer fee).  If you switch from Nightcaps, you pay the regular Nightcaps fee plus an additional charge of $30+GST (this includes the program transfer fee, plus the extra cost of moving from a group offering 3 workouts per week to one offering 4 workouts per week). 
 
Details on the Masters programs offered are given both on our web site: http://carletonmasters.tripod.com and on the Athletics web site at: http://www.carleton.ca/athletics/programs/aquatics/b_aquafit.html (bottom of page).  You will be able to register on-line by following the links from: http://www.carleton.ca/athletics/, or you can drop by or call (520-4480) the 2nd floor Athletics office during business hours: 8:30am-4:30pm M-F.
 
 
Interim Workout Schedule
The following is the schedule of workouts to be held between the end of the Fall Session (Sat Dec 18th) and the start of the Winter Session (Mon Jan 3rd for regular Masters and Wed Jan 5th for High Intensity).  All workouts will go ahead.  Note that these workouts are open to those registered for Fall/Winter Masters with a valid membership card, only.  Please pay the coach on deck $3 at each workout you attend:
Mon Dec 20th 9:30-11:30am: Coach Lynn (joint workout with Varsity team, free for High Intensity swimmers)
Mon Dec 20th 3:30-5:30pm: Coach Lynn (joint workout with Varsity team, free for High Intensity swimmers)
Tue Dec 21st 3:30-5:30pm: Coach Lynn (joint workout with Varsity team, free for High Intensity swimmers)
Wed Dec 22nd 9:30-11:30am: Coach Lynn (joint workout with Varsity team, free for High Intensity swimmers)
Wed Dec 22nd 3:30-5:30pm: Coach Lynn (joint workout with Varsity team, free for High Intensity swimmers)
Thu Dec 23rd 3:30-5:30pm: Coach John (joint workout with Varsity team, free for High Intensity swimmers)
Mon Dec 27th 3:30-5:00pm: Coach Mits
Tue Dec 28th 3:30-5:00pm: Coach Mits
Thu Dec 30th 3:30-5:00pm: Coach Mits
 
 
Canadian Masters Rankings
Did you know that all swims done at Masters meets each calendar year are put together into Top 20 rankings for each age group?  You can check them out (along with the Canadian records) at: http://www3.sympatico.ca/chberger/#canada

 
Swimmer Notes
 
Carpool Wanted:  Melissa (Whitecaps "B") is looking for someone who heads to/near the Mooney's Bay area after Whitecaps workouts on Mon and Thu as it's getting too cold to wait for the bus after workout.  If anyone can help, she's happy to contribute gas money.  If you can help, please contact Melissa at: mupfold@hotmail.com
 
Apartment for Rent in Sandy Hill:  Quiet triplex, large, 1 bedroom, den, bright, hardwood floors, parking. 3
blocks from the University of Ottawa and the transitway. Available May 1st $885 plus hydro.  Contact Tarek Raafat (Whitecaps "A" / Varsity Coach): e-mail: tarek.raafat@rogers.com; phone: 298-2603. 
 
Tour of Tarek's New House: Sun Dec 19th 3-6pm for those curious: Apartment #1, 279 Somerset St. East, Sandy Hill (off King Edward) If you get lost call 237-6039 or his cell 298-2603.
 
Carleton Swim Suits:  Some polyester TYR Carleton suits are still available.  Men's suits are $24.50 and women's are $47.  They will be sold on a first-come-first-served basis, so let me know if you are interested, along with your suit size. 
 
Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.
 
Heartwood House Fundraiser:  Nightcaps coach Louise will shortly be selling tickets to Heartwood House's annual fundraising concert featuring the Barra MacNeils and the Sue Fay Healy Irish Dancers which will be held at Centrepointe Theatre on Thursday March 17, 2005 at 7:30pm.  Tickets are $40 and the seats being sold are the best in the House.  Heartwood House, located at 153 Chapel street houses various non-profit organizations, including Frontier College (a literacy organization, where Louise works).  Anyone interested in tickets (they make great Christmas gifts!) can e-mail her at lfhayes5@yahoo.com or talk to her on deck.

 
Fall Session Information
As the Fall session continues, you will find information on upcoming events at workout, as well as the weekday attendance statistics.  This week is the last week of the Fall Session.  Congratulations to all who swam the 800/1500 time trial!  You still have an opportunity to swim some short distance time trials and the last week day of the session will be a "fun" day.  Ask your coach for more details. 
 
Note that if you are registered with MSO, your workout time trials may be submitted to the Okanagan Masters Swim Club's Fall Fax Meet.  Cost is $5, and you can swim a maximum of 5 events (done during workouts before Dec 22nd).  Please let me know if you are interested!

Attendance:
We now have just 5 swimmers with perfect weekday attendance!!  (Bronson being closed on Wed Dec 1st at 7am due to Bush leaving town played havoc with those in the 7:30am group that morning, and the winter weather on Tue Dec 7th kept many of the evening swimmers away.)
 
7:30am Earlybirds:
Sept 15-Dec 10th (37 workouts; range: 13-32; avg: 23.5)
Perfect Attendance: Jeffrey F, Julie F
Missed 2 Workouts: Matt
 
8:30am Earlybirds:
Sept 15-Dec 10th (37 workouts; range: 12-21; avg: 16.8)
Perfect Attendance: Esther, Penny
Missed 1 Workout: Margaret K
Missed 2 Workouts: Francois A
 
Whitecaps "A":
Sept 14-Dec 9th (37 workouts; range: 15-34; avg: 27.1)
Missed 2 Workouts: Cam D
 
Whitecaps "B":
Sept 14-Dec 9th (37 workouts; range: 6-31; avg: 19.5)
Missed 2 Workouts: Lisa O, Ursula
 
Nightcaps:
Sept 14-Dec 9th (26 workouts; range: 7-27; avg: 18.5)
Missed 1 Workout: Chris Kelly
Missed 2 Workouts: Anna P
 
High Intensity:
Sept 13-Dec 11th (36 workouts; range: 7-15; avg: 10.4 [excluding Varsity])
Perfect Attendance: Mits
 
Masters Swimming Competitions
If you want to compete in the 2004-2005 Masters Swimming season, you can still do so with payment of a $1 late fee on top of the $25 cost to register with MSO (Masters Swimming Ontario).  Contact Lynn for full details.  Your registration is good until December 31st, 2005.  Any questions, just ask!
 
Here's a summary of upcoming local, nearby and championship meets.  Details on Ontario competitions can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.  For Quebec competitions see http://www.fnq.qc.ca/calendrier.html (Masters meets are shaded yellow). 
 
Sat Jan 22nd Technosport Sprint Meet, U of Ottawa.  Details TBA.  Deadline Mon Jan 10th.
 
Sat Feb 12th Nepean Winterlude Meet, Nepean Sportsplex.  Details TBA.
 
Sat Feb 19th Rideau Speedeaus Meet, U of Ottawa.  Details TBA.
 
Sat Mar 12th Technosport Sprint Meet, U of Ottawa.  Details TBA.
 
Fri Apr 1 - Sun Apr 3rd Masters Provincial Championships, Sault-Ste-Marie.  Details TBA
 
Sat Apr 9th Technosport Sprint Meet, U of Ottawa.  Details TBA.
 
Sat May 7th Technosport Sprint Meet, U of Ottawa.  Details TBA.
 
Fri May 20 - Mon May 23rd Masters National Championships, Etobicoke.  Details TBA.
 
Sat June 4th Technosport Distance Meet, U of Ottawa.  Details TBA.
 
July 22 - 31st World Masters Games, Edmonton.  Details TBA.
 
 
Race Results: (Please send in your results!!  My apologies if I missed anyone.)
 
Sun Nov 14th Kingston Masters Meet
In addition to the 4 Carleton swimmers listed last time, Danny F (sub coach / Whitecaps "A") also competed (swimming for Technosport):
Danny F (Men's 35-39) 1st 100fs, 100bk, 50br, 100br, 100fl, 100IM; 2nd 50fl (PB in 100br)
 
Sat Nov 27th Technosport Masters Meet
11 Carleton swimmers participated, including Jim W (8:30am Earlybirds) who was swimming for Technosport.  Results (with a few mistakes and the relays are not included) are at:
Here's how everyone did: 
Esther (18-24, 8:30am Earlybirds) 1st 100bk; 2nd 50fs, 100br; 3rd 100fs (PBs in 50fs and 100br)
Jess R (30-34, Nightcaps) 1st 400fs, 100bk, 200IM
Anhthu (35-39, High Intensity 1) 3rd 50fs, 100br, 200IM; 4th 100fs
Lynn (40-44, Whitecaps "A") 1st 50bk, 100bk, 100fl, 100IM, 200IM
Bozena (50-54, Whitecaps "B") 1st 50fs, 100fs, 400fs, 200IM; 2nd 100br (PBs in 100fs and 100br)
Mits (30-34, High Intensity 1) 2nd 50fs, 100fs; 3rd 100br
Mike R (30-34, High Intensity 1 / Whitecaps "A") 1st 200fs, 100br, 200IM (club record)
Jose (45-49, Whitecaps "A") 2nd 50fs; 3rd 100fs
Francois A (45-49, 8:30am EB / HI 2) 1st 100fs, 400fs (club record), 100br, 200br, 200IM (PB in 400fs)
Jim W (50-54, 8:30am Earlybirds) 1st 50fs, 100fs, 200fs, 400fs
George (80-84, Whitecaps "B") 1st 50fs, 100bk, 100br
Two club records were set: Francois A (men's 45-49) 400fs 5:10.13, taking 4 seconds off his own record, and Mike R (men's 30-34) 200IM 2:25.31, taking 2.5 seconds off Don W (Whitecaps "A")'s record from 1992!  Congratulations all!
 
Sat Nov 27th Coupe de Montreal
Congratulations to Danny F who participated in this invitational meet and won all six of his events: 100fs, 100bk, 50br, 100br, 100fl, 100IM
 
Sat Dec 4th Technosport Masters Distance Meet
Congratulations to Bozena (Whitecaps "B") who completed 800m free in 16:05.75, a new club record for women's 50-54.  The latest club records will be posted on the web site and bulletin board within a couple of days.  Danny F also completed in this meet and as he enjoys pain, he swam 400m fly and 1500m breast!
 
 
Ask the Coach
 
Dear Coach:  I was looking at the information for the Nepean Winterlude meet (Feb 12th, 2005) at:
http://www.nmsc.org/meets/wlude05i.htm and noticed that there is no 200 open this year and that the 400fs is limited to 32 entrants.  This is not good!   A Distance Swimmer
 
Dear A.D. Swimmer:  Thanks for letting us know.  If anyone else is unhappy about this, I suggest that they contact the organizers through Trevor Holt .
 
Dear Coach:  I'd like to participate in the $3 swims but I have a morning only membership.  Is there anything I can do?  Morning Swimmer
 
Dear M. Swimmer:  The $3 workouts are all taking place on days when the facility is open reduced hours.  On those days Earlybird Members and Morning Members are allowed to use the facility all day, so there's no problem at all!  See: http://www.carleton.ca/athletics/facilities.html#hours
 
Dear Coach:  What do you know about bone density and swimming?  Curious about Osteoporosis
 
Dear C.a. Osteoporosis:  Personally, this isn't an area that I know much about beyond hearing that exercise must be weight bearing to help with bone density.  However, I did a little research on the web and the following may be of interest:
Traditionally, it's reported that as swimming is not a weight bearing activity, it does not help improve bone density, e.g.: http://www.spma.net/swimosteo.htm
However, there are some other articles I found, that may also be of interest.  One article talks about two studies, one where male swimmers do have increased bone density and another indicating that too much weight bearing exercise can have a negative effect: http://www.findarticles.com/p/articles/mi_m0887/is_n12_v8/ai_8353197
Another states that the importance of weight-bearing exercise may be overstated: http://www.washingtonpost.com/wp-dyn/articles/A16772-2004Jul26.html
And, finally, another indicates that "aged mice"(?!) who swim 40min per day 5 days per week, do have increased bone density (especially the females): http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?cmd=Retrieve&db=PubMed&list_uids=9861483&dopt=Abstract (ensure you enter this URL all on one line).
If anyone knowledgeable in this area would like to comment on this topic or these articles, please do, and I'll include your information next time.

Dear Coach:  What's the reasoning behind the new taps in the change rooms and why are the women's taps always cold?  I liked the Old Taps Better
 
Dear I.l.t.O.T. Better:  The sensor activated taps are the new standard for Carleton, and all the taps on campus will eventually change over to this type.  As they are no longer useful for water bottle filling, maintenance is again going to revisit the problems with 2 of the 3 drinking fountains on the pool deck.  As for the women's taps, it turns out that unless all the taps are on, the water never gets warm.  This problem is being investigated and if it cannot be fixed, conventional taps may be reinstalled.
 
 
Private and Semi-Private Masters Swim Lessons
 
Schedule for Fall/Winter:
Tue/Thu 7:15-8:00pm (fully booked through April, 2005)
Extra Lessons added for Fall 2004: (fully booked)
Mon/Wed/Fri 4-5pm: Nov 29 to Dec 17
Extra Lessons will be added for Winter 2005 -- let me know if you are interested!
 
Prices for private lessons (up to December 2004) for Carleton Members are $36.75 for 1 hour, $68.25 for 2, $94.50 for 3, $117.60 for 4 and $138.60 for 5 hours, all plus GST.  Private lessons are also available to non-Members at a higher cost ($52.50, $89.25, $120.75, $149.10 and $170.10, all plus GST, for 1-5 hours, respectively).

For those who want to take semi-private lessons (2-3 students), the cost per student for Carleton Members is $22.05 for 1 hour, $40.95 for 2, $56.70 for 3, $70.56 for 4, and $83.16 for 5 hours, all plus GST.  Semi-private lessons for non-Members cost (per person) $31.50 for 1 hour, $53.55 for 2, $72.45 for 3, $89.46 for 4, and $102.06 for 5 hours, all plus GST. 

Contact Lynn for availability and bookings.

Reminders
 
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 the week’s workouts on Sunday.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts will be different from the workouts your coach gives you!)

Weekly Social Events: All swimmers are invited to join us for:
Thursday Dinner (after Whitecaps workout): Meet by the Tuck Shop around 7:45pm
Thursday Drinks (after Nightcaps workout): Meet by the Tuck Shop around 9:30pm
Saturday Brunch (after 9-10am workout): Meet by the Tuck Shop around 10:30am

Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
General Information: Program information, old newsletters and the Carleton Masters records 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!