Carleton Masters Swimming Newsletter #106 Tuesday, December 21st, 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).

Winter Session Start Dates, Interim Workouts, Public Swim, Office Hours

Just a reminder that for the Winter session, Earlybirds and Whitecaps start on Mon Jan 3rd, Nightcaps on Tue Jan 4th, and High Intensity resumes on Wed Jan 5th. The Winter workout themes have been posted on the bulletin board and the web site.

For those planning to attend public swim before the session starts, note that the only public swim being held is from 11:45am-3:30pm, except that there is no swim at all on Dec 24, 25, 26, 31 or Jan 1st. See below for the interim workout schedule.

Note that the Athletics office will be closed all next week (Dec 27-31st). Thus if you want to speak to someone rather than registering on-line, you should do it this week in order to be registered before the Winter Session starts! (They are open this week 8:30am-4:30pm M-F, 520-4480.)

Note also that I'll be away at swim training camp in Florida with the Varsity team from Dec 26th to Jan 4th. (Mits has kindly agreed to coach the Jan 3rd Earlybirds workouts.)

End of Session Outing Thu Dec 16th

About 20 of us went to the Colonnade Restaurant for pizza to celebrate George's (Whitecaps "B") upcoming 80th birthday (Dec 22nd). Many thanks to George for paying for all the drinks! (And I thought we were supposed to do something for him, not vice versa!)

Photos!

Thanks to George (Whitecaps "B"; photographer) and Jose (Whitecaps "A"; scanner) we now have some photos from the Nov 27th swim meet and the Dec 11th party up on the web site. Here are the appropriate URLs:

Nov 27th Technosport Meet: http://carletonmasters.tripod.com/041127meet/

Dec 11th Christmas Potluck Party: http://carletonmasters.tripod.com/xmas04/

(Note that Tripod gives only a certain amount of free bandwidth, and after that prohibits access to the web page for the rest of the week or month. So if you encounter problems, try again in the New Year!)

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 were full for Fall (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 and the start of the Winter Session. 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 John (joint workout with Varsity team, free for High Intensity swimmers)

Tue Dec 21st 3:30-5:30pm: Coach John (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 John (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

Private Swim Lessons

I have a few new swim lesson times for the Winter term: Mon/Fri 9:45-10:45am (Jan-Apr) and Wed 8-9pm (Mar-Apr). I'm hoping to get some early evening times Mon/Wed/Fri 4-5pm, and will keep you posted. Full details are near the end of the newsletter.

Swimmer Notes

Thanks from Julie D-F: Thanks to all the 7:30am Earlybird ladies (Tamsin, Anita, Sandy, Dawn, Sarah D. and Sarah F., Jan, Lynn, Susan, Leona and Heather) for the thoughtful gift and kind wishes. I really enjoyed swimming with you all. Thanks to my lane-mates for putting up with my decreasing speed over the past few months. And thanks to everyone for your support and encouragement over the past 8 months. We'll be sure to let you know how things go and to send pictures of our newest family member and little swimmer.
Thanks.
Julie Deschenes-Furry

Ed Note: We'll all miss Julie and Jeffrey, but they will obviously have other priorities in 2005 with the imminent arrival of baby #1! They both completed this term with perfect attendance!

Moves: Best wishes and good luck to these Carleton swimmers who are leaving Ottawa:

Jean-Pierre (J-P) of the 7:30am Earlybirds is off to Queens University in January.

Mandie (8:30am Earlybirds) is moving to Nunavut!!

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.

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.

Asthma in Swimmers: The following article was mentioned on the TriRudy e-mail list. It claims that air around pools may harm children's lungs, but is not conclusive. See:

http://www.reuters.com/newsArticle.jhtml?type=healthNews&storyID=7102799

Tom M (x-Whitecaps "A") responded that he had severe asthma as a child and that swimming helped him to overcome it. I know that when I swam age group, there were quite a few kids who took up swimming to help their asthma. (My asthma didn't start until age 25.) If anyone knows of any other studies or anecdotes of interest, please do send them in.

Fall Session Summary

Here's the summary of the attendance and time trials for the Fall session. If you notice any errors or omissions, please do let me know.

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:

The term ended with just 3 swimmers with perfect weekday attendance!! (Mother Nature was not cooperative the last few weeks!) Congratulations to Jeffrey F, Julie D-F (7:30am Earlybirds) and Mits (High Intensity 1). There were 2 swimmers who missed just 1 workout: Penny (8:30am Earlybirds) and Chris Kelly (Nightcaps).

7:30am Earlybirds:

Sept 15-Dec 17th (40 workouts; range: 12-32; avg: 23.0)

Perfect Attendance: Jeffrey F, Julie D-F

Missed 3 Workouts: Matt

8:30am Earlybirds:

Sept 15-Dec 17th (40 workouts; range: 9-21; avg: 16.3)

Missed 1 Workout: Penny

Missed 3 Workouts: Francois A, Margaret K

Whitecaps "A":

Sept 14-Dec 16th (40 workouts; range: 15-34; avg: 26.6)

Missed 3 Workouts: Cam D, Lynn, Marie R

Whitecaps "B":

Sept 14-Dec 16th (40 workouts; range: 6-31; avg: 19.2)

Missed 2 Workouts: Lisa O, Ursula

Nightcaps:

Sept 14-Dec 16th (28 workouts; range: 10-27; avg: 18.9)

Missed 1 Workout: Chris Kelly

Missed 2 Workouts: Anna P

High Intensity:

Sept 13-Dec 11th (39 workouts; range: 7-15; avg: 10.2 [excluding Varsity])

Perfect Attendance: Mits

Time Trial and Relay Summary:

The information below on most improved and fastest swimmers is taken from the time trials done at the end of the Fall session, and includes the relay splits I have. Times done in competitions are not included. If your times are not listed here, just ask or e-mail me for details. (I have all time trial times since May 2001 in a spreadsheet.)

A whopping 21 women and 19 men improved in at least one event. The most improved is Chris Kelly (NC: 34.8/100m in 800fs -- that's over 4.5 minutes!). This is the second term in a row that Chris had been the most improved -- great job, Chris!!! (Note that his attendance is also very good -- the two are likely related :-) ! Others improving by over 10sec/100m were: Zivi (EB2: 11.7/100m in 800fs), Lisa O (WCB: 11.5/100m in 1500fs), Ken C (WCB:10.8/100m in 800fs), and Steve Morris (WCA: 10.1/100m in 1500fs). Terry H (WCA), Mike Stashin (EB1), Debbie L (EB1), Colette K (EB2), and Natalie A (EB2) also had very large improvements! Congratulations all!

The International Point Scores (link to web page below) are used to determine the best swims. There were 25 women (12 non-Varsity/Coach) and 29 men (14 non-Varsity/Coach) scoring 350 points or above in at least one event. The top non-Varsity/Coach performances were Sarah D (EB1) in 50br (550pts), followed very closely by Sue S (WCA) in 1500fs (548pts). Third for the women was Elaine Y with 465pts in 1500fs. On the men's side, Blair C (WCA) led with 683pts in 1500fs, followed by Aaron (WCA) with 636pts in 50fs, and Steve Morris (WCA) with 577pts in 50fs. Special mention to Bernie (EB1) for being under the official club records in all three backstroke events (50, 100, 200). Now he just has to swim in a "real" meet! Congratulations all!

The improvements in each event and the top 3 times for each event are also listed below, as are the results of the relays. Thanks to all who participated!

Key:

VEB = 6:30am Earlybirds, EB1 = 7:30am Earlybirds, EB2 = 8:30am Earlybirds, NC = Nightcaps, WCA = Whitecaps "A", WCB = Whitecaps "B", HI = High Intensity, V = Varsity Swimmer, WP = Varsity Waterpolo Player, VC = Varsity Swim Coach, WPC = Varsity Waterpolo Coach, MC = Masters Coach, PS = Pool Staff (Varsity, Staff and Coaches are considered "exhibition" [X] in the standings below)

Most Improved Swimmers (best event for each person):

Note that only those who have swum time trials previously with Carleton Masters are eligible.

Women: (21)

1. Zivi 11.7/100m (EB1): 1500fs

2. Lisa O 11.5/100m (WCB): 800fs

3. Debbie L 9.1/100m (EB1): 800fs

4. Colette K 8.4/100m (EB2): 1500fs

5. Natalie A 7.9/100m (EB2): 1500fs

6. Violaine 6.6/100m (NC): 1500fs

7. Elaine Y 6.4/100m (WCA): 1500fs

8. Margie B 5.9/100m (WCA): 1500fs

X. Louise H 5.3/100m (V): 100fl

9. Jan G 4.9/100m (EB1): 800fs

10. Constanza 4.3/100m (WCB): 800fs

11. Laurie O 3.5/100m (EB2): 100fs

12. Sarah D 3.0/100m (EB1): 50fs

13. Tracey M 2.9/100m (NC): 1500fs

14. Anna P 2.7/100m (NC): 1500fs

15. Sarah F 2.4/100m (EB1): 50fs

16. Renee 1.2/100m (EB2): 50fs

17. Susan N-Y 0.9/100m (EB2): 1500fs

X. Barb P 0.6/100m (HI): 1500fs

18. Joanie 0.5/100m (WCA): 1500fs

19. Debby W 0.3/100m (WCA): 100fs

Men: (19)

1. Chris Kelly 34.8/100m (NC): 800fs

2. Ken C 10.8/100m (WCB): 800fs

3. Steve Morris 10.1/100m (WCA): 1500fs

4. Terry H 9.9/100m (WCA): 1500fs

5. Mike Stashin 9.3/100m (EB1): 1500fs

X. Tarek 6.5/100m (WCA): 1500fs

6. Chris H 5.4/100m (EB1): 1500fs

7. Eric T 4.0/100m (WCA): 100fs

8. Aaron M 3.3/100m (WCA): 1500fs

X. Brent C 3.0/100m (V): 50fl

9=. J-P T 2.5/100m (EB1): 1500fs

9=. Jose 2.5/100m (WCA): 1500fs

X. Andy J 2.2/100m (HI): 1500fs

11. Bernie 1.8/100m (EB1): 50fs

12=.Jamie 1.0/100m (HI): 50fs

X=. Mits 1.0/100m (HI): 1500fs

13=.Chris Kent 0.9/100m (EB2): 1500fs

X=. Mark B 0.9/100m (V): 1500fs

X. Tim K 0.5/100m (WCA): 1500fs

Fastest Swimmers (best event for each person):

All those scoring 350 or more points are shown.

Women: (25)

X. Lynn (WCA) 1500fs 19:01: 725 points

X. Heather Macd (V) 50fs 30.1: 673 points

X. Luz (V) 200fs 2:25.4: 641 points

X. Krista (V) 100br 1:23.4: 635 points

X. Jackie B (NC) 1500fs 20:13: 631 points

X. Barb P (HI) 1500fs 20:24: 618 points

X. Valerie T (V) 100fs 1:08.7: 600 points

X. Louise H (V) 50fs 32.8: 574 points

X. Erika F (V) 100fs 1:11.0: 553 points

1. Sarah D (EB1) 50br 40.7: 550 points

2. Sue S (WCA) 1500fs 21:25: 548 points

X. Dani S (V) 200fs 2:37.1: 530 points

X. Heather McB (WCA) 100IM 1:23.9: 494 points

3. Elaine Y (WCA) 1500fs 22:50: 465 points

X. Amy P (V) 100fs 1:18.0: 433 points

4. Jen L (EB2) 50bk 40.4: 423 points

5. Natalie A (EB2) 50fs 36.7: 403 points

6. Anhthu (HI) 1500fs 24:12: 397 points

7=. Debbie W (WCA) 1500fs 24:15: 394 points

7=. Jocelyn L (WCA) 1500fs 24:15: 394 points

9. Sarah F (EB1) 50fs 37.2: 388 points

10. Joanie (WCA) 1500fs 24:32: 381 points

11. Sandy L (EB1) 50fs 38.0: 365 points

12. Margie B (WCA) 1500fs 25:00: 361 points

X. Anita P (EB1) 100fs 1:24.0: 351 points

Men: (29)

X. Tarek (WCA) 50fs 25.6: 718 points

X=. Brent C (V) 100fs 56.8: 709 points

X=. Greg M (V) 100fs 56.8: 709 points

X. Keegan (V) 50br 32.3: 694 points

X. Trevor M (V) 100fs 57.6: 688 points

1. Blair C (WCA) 1500fs 17:51: 683 points

X. Brandon V (V) 50fs 26.7: 653 points

2. Aaron M (WCA) 50fs 27.0: 636 points

X. Jay B (V) 100fs 1:00.2: 621 points

3. Steve Morris (WCA) 50fs 28.1: 577 points

4. Jamie (HI) 1500fs 19:16: 570 points

X. Mark B (V) 50fs 28.3: 567 points

X. Niall (V) 50br 35.4: 558 points

5=. Chris H (EB1) 50fs 28.6: 553 points

X=. Tim K (WCA) 1500fs 19:30: 553 points

X. Nathan (V) 200br 2:50.8: 546 points

6. Matt T (EB1) 50fs 29.0: 534 points

X. Bob F (V) 1500fs 19:54: 526 points

7. Francois A (EB2) 200br 2:57.8: 493 points

8. Pete L (WCA) 1500fs 20:25: 492 points

9. David M (HI) 50fs 31.9: 415 points

10. Sebastien R-C (EB2) 50fs 32.0: 411 points

X. Andy J (HI) 50fs 32.5: 394 points

11. Eric T (WCA) 100fs 1:12.5: 382 points

X. Chris C (V) 100fs 1:12.9: 376 points

12. Tom S (EB1) 50fl 35.8: 366 points

X. Mits (MC) 1500fs 22:45: 365 points

13. Jeffrey F (EB1) 50fs 33.4: 364 points

14. Terry H (WCA) 1500fs 23:02: 352 points

(For point scores, see: http://www.swimnews.com, click on "IPS Calculator" and enter the information requested; note that SCM = short course meters [25m pool].)

Swimmers Who Improved in Each Event:

Minutes/seconds improved and sec/100m improvement are both listed.

Women Men

50fs 1. Sarah D 1.5 (3.0/100m) EB1 X. Tarek 1.1 (2.2/100m) WCA

2. Sarah F 1.2 (2.4/100m) EB1 1. Bernie 0.9 (1.8/100m) EB1

3. Renee 0.6 (1.2/100m) EB2 X. Andy J 0.7 (1.4/100m) HI

4. Natalie A 0.4 (0.8/100m) EB2 2. Jamie 0.5 (1.0/100m) HI

X. Brent C 0.3 (0.6/100m) V

3. J-P T 0.2 (0.4/100m) EB1

4. Steve Morris 0.1 (0.2/100m) WCA

100fs 1. Natalie A 3.6 (3.6/100m) EB2 1. Eric T 4.0 (4.0/100m) WCA

2. Laurie O 3.5 (3.5/100m) EB2

3. Jan G 3.0 (3.0/100m) EB1

4. Susan N-Y 0.2 (0.2/100m) EB2

800fs 1. Lisa O 1:32 (11.5/100m) WCB 1.Chris Kelly 4:38 (34.8/100m) NC

2. Debbie L 1:13 (9.1/100m) EB1 2. Ken C 1:26 (10.8/100m) WCB

3. Jan G :39 (4.9/100m) EB1

1500fs 1. Zivi 2:55 (11.7/100m) EB1 1.Steve Morris 2:32 (10.1/100m) WCA

2. Colette K 2:06 (8.4/100m) EB2 2. Terry H 2:28 (9.9/100m) WCA

3. Natalie A 1:58 (7.9/100m) EB2 3.Mike Stashin 2:20 (9.3/100m) EB1

4. Violaine 1:39 (6.6/100m) NC X. Tarek 1:38 (6.5/100m) WCA

5. Elaine Y 1:36 (6.4/100m) WCA 4. Chris H 1:21 (5.4/100m) EB1

6. Margie B 1:29 (5.9/100m) WCA 5. Aaron M 49 (3.3/100m) WCA

7. Tracey M 44 (2.9/100m) NC 6. J-P T 38 (2.5/100m) EB1

8. Anna P 41 (2.7/100m) NC 7. Jose 37 (2.5/100m) WCA

9. Susan N-Y 14 (0.9/100m) EB2 X. Andy J 33 (2.2/100m) HI

10.Sarah F 13 (0.9/100m) EB1 X. Mits 15 (1.0/100m) HI

X. Barb P 9 (0.6/100m) HI X=.Mark B 14 (0.9/100m) V

11.Joanie 7 (0.5/100m) WCA 8=.Chris Kent 14 (0.9/100m) EB2

12.Debby W 5 (0.3/100m) WCA X. Tim K 8 (0.5/100m) WCA

50bk 1. Bernie 0.3 (0.6/100m) EB1

50fl X. Brent C 1.5 (3.0/100m) V

50fl X. Louise H 5.3 (5.3/100m) V

100IM 1. Natalie A 1.8 (1.8/100m) EB2

Fastest Three Times in Each Event:

The numbers in parentheses below the event indicate the number of women and men, respectively, who swam at least one time trial in that event. If times are really close, more swimmers are included.

Women Men

50fs X. 30.1 Heather Macd (V) X. 25.6 Tarek (WCA)

(17/23) X. 32.8 Louise H (V) X. 26.2 Keegan (V)

1. 34.4 Sarah D (EB1) X. 26.7 Brandon V (V)

2=. 36.7 Jen L (EB2) 1. 27.0 Aaron M (WCA)

2=. 36.7 Natalie A (EB2) X. 27.4 Brent C (V)

2. 28.1 Steve Morris (WCA)

X. 28.3 Mark B (V)

3. 28.5 Jamie (HI)

4. 28.6 Chris H (EB1)

100fs X. 1:08.7 Valerie (V) X=. 56.8 Greg M (V)

(26/12) X. 1:11.0 Erika F (V) X=. 56.8 Brent C (VC)

X. 1:18.0 Amy P (V) X. 57.6 Trevor M (V)

1. 1:20.0 Jen L (EB2) X. 1:00.2 Jay B (V)

2. 1:21.8 Natalie A (EB2) 1. 1:12.5 Eric T (WCA)

X. 1:24.0 Anita P (EB1) X. 1:12.9 Chris C (V)

3. 1:24.2 Tamara (EB1) 2. 1:20.4 Jose V (WCA)

3. 1:21.5 Dave S (HI)

4. 1:21.8 Jeffrey F (EB1)

200fs X. 2:25.4 Luz (V) X. 2:12.0 Brandon V (V)

(12/6) X. 2:37.1 Dani S (V) X. 2:24.1 Mark B (V)

1. 3:00.7 Anhthu (HI) 1. 2:48.9 Tom S (EB1)

2. 3:06.2 Sarah D (EB1) 2. 3:00.4 Sebastien R-C (EB2)

3. 3:10.7 Sarah F (EB1) 3. 3:09.6 Jeffrey F (EB1)

400fs X. 4:37.3 Keegan (V)

(0/2) 1. 4:54.2 Jamie (HI)

800fs 1. 13:27 Constanza (WCB) 1. 16:38 Ken C (WCB)

(20/3) 2. 14:02 Lisa O (WCB) 2. 16:43 Chris Kelly (NC)

3. 14:16 Jill P (WCB) 3. 16:45 Mark Hynes (NC)

4. 14:17 Jackie L (WCB)

1500fs X. 19:01 Lynn (WCA) 1. 17:51 Blair C (WCA)

(36/36) X. 20:13 Jackie B (NC) X. 18:14 Brandon V (V)

X. 20:24 Barb P (HI) X. 18:34 Trevor M (V)

X. 20:38 Heather Macd (V) X. 18:52 Greg M (V)

1. 21:25 Sue S (WCA) X. 18:54 Jay B (V)

X. 21:39 Valerie (V) 2. 19:16 Jamie (HI)

X. 21:48 Louise H (V) X. 19:30 Tim K (WCA)

2. 22:50 Elaine Y (WCA) X. 19:31 Mark B (V)

3. 23:46 Jen L (EB2) X. 19:32 Tarek (WCA)

X. 19:54 Bob (V)

3. 20:25 Pete L (WCA)

4. 20:30 Steve Morris (WCA)

50bk X. 35.8 Heather Macd (V) 1. 34.9 Don W (WCA)

(9/6) X. 37.8 Erika F (V) 2. 35.5 Jamie (HI)

1. 40.4 Jen L (EB2) 3. 39.5 Chris H (EB1)

2. 45.3 Dawn (EB1)

3. 46.2 Anhthu (HI)

100bk X. 1:19.7 Valerie (V) 1. 1:33.5 Bernie (EB1)

(1/2) X. 1:37.0 Kristin (V) 2. 1:50.3 Jim L (EB1)

200bk 1. 3:25.5 Bernie (EB1)

(0/1)

50br 1. 40.7 Sarah D (EB1) X. 32.3 Keegan (V)

(5/5) 2. 46.4 Elaine Y (WCA) X. 35.4 Niall (V)

3. 51.3 Sarah F (EB1) X. 37.4 Brandon V (V)

1. 46.0 Chris Kent (EB2)

2. 46.6 J-P T (EB1)

100br X. 1:23.4 Krista (V) X. 1:15.1 Keegan (V)

(2/3) 1. 1:54.0 Susan M (EB1) 1. 1:20.9 Matt T (EB1)

2. 1:39.9 J-P T (EB1)

200br 1. 3:55.6 Susan M (EB1) X. 2:50.8 Nathan (V)

(1/3) 1. 2:57.8 Francois A (EB2)

2. 3:26.5 J-P T (EB1)

50fl X. 34.3 Valerie (V) X. 31.6 Brent C (V)

(4/6) X. 35.2 Louise H (V) 1. 33.6 Matt T (EB1)

1. 46.6 Natalie A (EB2) 2. 34.7 Francois A (EB2)

2. 48.4 Esther (EB2) 3. 34.8 Chris H (EB1)

100fl X. 1:16.6 Louise H (V) 1. 1:25.1 Tom S (EB1)

(1/1)

100IM X. 1:23.9 Heather McB (WCA) 1. 1:12.4 Aaron M (WCA)

(5/2) 1. 1:29.0 Elaine Y (WCA) 2. 1:40.6 Jose (WCA)

2. 1:36.1 Natalie A (EB2)

3. 1:43.2 Renee (EB2)

200IM X. 2:43.5 Heather Macd (V) X. 2:26.6 Brandon V (V)

(1/4) X. 2:27.2 Tarek (WCA)

X. 2:29.1 Brent C (V)

1. 3:01.6 Chris H (EB1)

Fun Relays (Fri Dec 17th)

Remember that if your team didn't do as well as you hoped, it's my fault as I did a particularly poor job of putting together fair teams this term!!

Relays:

4 x 50 Freestyle Relay

6am Varsity/High Intensity (HI):

1. 2:00.6 6:00 Team 3 Niall, David M, Jamie, Niall

2. 2:01.8 6:00 Team 1 Andy J, Louise H, Heather Macdonald, Keegan
3. 2:02.3 6:00 Team 2 Anhthu, Mark B, Brent C, Brandon V

7:30am Earlybirds (EB1):

1. 2:16.3 7:30 Team 2 Bernie, Sarah D, Chris H, Sandy L

2. 2:23.0 7:30 Team 3 Sarah F, Tamsin, Vincent, Matt T
3. 2:27.2 7:30 Team 1 Jeffrey F, Dawn, J-P, Tom S

8:30am Earlybirds (EB2):

1. 2:42.3 8:30 Team 2 Alan H, Esther, Sebastien, Chris Kent

2. 2:48.8 8:30 Team 3 Colette K, Katie N-Y, Susan N-Y, Francois A
3. 2:59.1 8:30 Team 1 Penny, Renee, Natalie A, Jen L

Overall:

X. 2:00.6 6:00 Team 3 Niall, David M, Jamie, Niall (2 Varsity Swimmers)

X. 2:01.8 6:00 Team 1 Andy J, Louise H, Heather Macd, Keegan (3 Varsity Swimmers)
X. 2:02.3 6:00 Team 2 Anhthu, Mark B, Brent C, Brandon V (3 Varsity Swimmers)

1. 2:16.3 7:30 Team 2 Bernie, Sarah D, Chris H, Sandy L

2. 2:23.0 7:30 Team 3 Sarah F, Tamsin, Vincent, Matt T
3. 2:27.2 7:30 Team 1 Jeffrey F, Dawn, J-P, Tom S

4. 2:42.3 8:30 Team 2 Alan H, Esther, Sebastien, Chris Kent

5. 2:48.8 8:30 Team 3 Colette K, Katie N-Y, Susan N-Y, Francois A
6. 2:59.1 8:30 Team 1 Penny, Renee, Natalie A, Jen L

4 x 50 Medley Relay

6am Varsity/High Intensity (HI):
1. 2:15.2 6:00 Team 3 Jamie, Niall, David M, Jamie

2. 2:15.8 6:00 Team 1 Heather Macdonald, Keegan, Louise H, Andy J
3. 2:24.0 6:00 Team 2 Anhthu, Brandon V, Brent C, Mark B

7:30am Earlybirds (EB1):

1. 2:35.8 7:30 Team 2 Bernie, Sarah D, Chris H, Sandy L
2. 2:42.9 7:30 Team 1 Dawn, J-P, Tom S, Jeffrey F
3. 2:50.8 7:30 Team 3 Tamsin, Sarah F, Matt T, Vincent

8:30am Earlybirds (EB2):

1. 3:02.7 8:30 Team 2 Alan H, Chris Kent, Esther, Sebastien
2. 3:09.4 8:30 Team 3 Susan N-Y, Colette K, Francois A, Katie N-Y

3. 3:11.8 8:30 Team 1 Jen L, Penny, Natalie A, Renee

Overall:

X. 2:15.2 6:00 Team 3 Jamie, Niall, David M, Jamie (2 Varsity Swimmers)

X. 2:15.8 6:00 Team 1 Heather Macd, Keegan, Louise H, Andy J (3 Varsity Swimmers)
X. 2:24.0 6:00 Team 2 Anhthu, Brandon V, Brent C, Mark B (3 Varsity Swimmers)

1. 2:35.8 7:30 Team 2 Bernie, Sarah D, Chris H, Sandy L
2. 2:42.9 7:30 Team 1 Dawn, J-P, Tom S, Jeffrey F
3. 2:50.8 7:30 Team 3 Tamsin, Sarah F, Matt T, Vincent

4. 3:02.7 8:30 Team 2 Alan H, Chris Kent, Esther, Sebastien
5. 3:09.4 8:30 Team 3 Susan N-Y, Colette K, Francois A, Katie N-Y

6. 3:11.8 8:30 Team 1 Jen L, Penny, Natalie A, Renee

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 (cash or cheque payable to "Carleton Masters Swim Club"). 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

Fri Apr 15 - Sun Apr 17th Quebec Masters Provincial Championships, Trois-Rivieres. Contact: christian@gene-alliance.ca

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 Dec 12th Florida Gulf Beaches Half Marathon

Congratulations to Renee (8:30am Earlybirds) and Claire (x-8:30am Earlybirds) who participated in this event in Clearwater, Florida and finished together in 2:18:16 (217th and 218th). I'm sure being back in Ottawa is a shock to the system!

Ask the Coach

Dear Coach: In addition to your comments about the lack of working drinking fountains on deck, we also need access to drinking water in the locker rooms. I think we should persuade the powers that be to abandon the technologically inefficient faucets; they are either cold or scalding, and it is impossible to get a sufficiently sustained flow to even was hands. Bring back user control! Unsatisfied with the New Taps

Dear U.w.t.N. Taps: I have passed along your comments to management!

Dear Coach: I recently borrowed some swimming videos from the library to help with stroke technique. Can you recommend any videos in particular that are good for this? Has the Masters team ever held a "video night" where we can get together to watch swimming videos? Is this part of the annual swim clinic? I Want to Swim Better

Dear I.W.t.S. Better: Perhaps our readers can suggest some good videos? (I must admit that I don't even own a VCR!) Total Immersion has some good drills on their videos (http://www.totalimmersion.net). It's also a good learning experience to watch any elite swimming competitions shown on TV (like the Olympics). We've never held a video night. At the annual swim clinic (usually held in the June time-frame), we use an underwater video camera to tape the participants strokes and then review the video in a classroom session, giving individual feedback.

Dear Coach: Should I do backstroke kick with or without a kickboard? A Kicker

Dear A. Kicker: Generally backstroke kick should always be done without a kickboard with your arms in a streamlined position. However, if you are doing something like 100IM kick, where you need the board on the other strokes, you should hold the kickboard in one hand so that it is above the water -- sticking up towards the ceiling (and your arms are still in a streamlined position).

Dear Coach: Can you remind me again of the difference between build, fade, descend and ascend in a swim set? New Swimmer

Dear N. Swimmer: Certainly! If you are given something like 3 x 100 desc 1->3, that means each of the three 100s is faster than the previous one. (You are descending the time while ascending the effort level.) Ascend is the opposite of descend (i.e. get slower on each repeat). If you are given 200 build, that means increase your speed throughout the 200m swim. Fade is the opposite of build (i.e. gradually get slower). If you are asked to build through a set (e.g. 50, 100, 150, 200 building through the set), that means that the 50 is moderate, the 100 a little harder, the 150 harder again, and the 200 hardest. Here you keep the intensity constant within each repeat. Fade through a set is the opposite (in our example above the 50 would be the hardest).

Dear Coach: What is the proper etiquette if I'm not able to keep up with my lane-mates all the time? Struggling Some Days

Dear S.S. Days: During the main set of a workout, it's important that everyone swims together. If you are having a bad day and not quite making the pace times, skip a 50 when you get lapped and join back in at the end of the lane. Try not to interfere with those who are making the times. If this happens a lot, ask your coach if you'd be better off in a different lane.

Dear Coach: On choice days my lane-mates love breaststroke, but I much prefer backstroke. Do we have to all do the same stroke? A Rebel

Dear A. Rebel: When we do choice, there's no need for everyone to do the same stroke, as long as everyone swims together and goes on the same pace times (as per the above etiquette questions).

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 Winter 2005 -- let me know if you are interested!

Mon/Fri 9:45-10:45am (Jan-Apr)

Wed 8-9pm (Mar-Apr)

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!

Lynn

lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)

Club website: http://carletonmasters.tripod.com