Carleton Masters Swimming Newsletter #108                    Sunday, January 23rd, 2005
 
To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Fall/Winter 2004/2005 plus "Alumni":  High Intensity (23 members), 6:30am Earlybirds (6 addresses), 7:30am Earlybirds (40 addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps (90 addresses), Nightcaps (41 addresses), Masters "Alumni" (9 members).

 
Upcoming High Intensity Workout Cancellation
High Intensity 3 (evening) Group members, please note the following cancellation due to a Varsity swim meet: Sat Jan 29th 5-7pm.  (The Saturday morning Masters workouts run as usual on this date.)
 
 
High Intensity Program End and 6:30am Very Earlybirds Start
Participants in the High Intensity program please note that the High Intensity workouts for all three groups end as of Thu Feb 9th.  The 6:30am Very Earlybirds program (6:30-7:30am MWF, plus 8-9am OR 9-10am Sat) starts on Wed Feb 23rd and runs until Fri Apr 22nd.
 
 
Upcoming Masters Swimming Competitions
For those of you who participate in Masters competitions, the deadlines for entering two local meets are coming up very soon: Mon Jan 24th for Winterlude (Feb 12th), and Sat Jan 29th for Rideau Speedeaus (Feb 19th).  See details below.
 
 
Carleton Invitational Varsity Swim Meet: Jan 29th
The Carleton Varsity team will be hosting it's annual Invitational meet (this year Queens and Ottawa U will be attending) on Sat Jan 29th 5-9pm.  If anyone is interested in volunteering as a timer, let me know.  No previous experience necessary (a timer's clinic is held at 5pm).  Juice and cookies are served during the clinic, and pizza and munchies are provided after the meet.  Also, spectators are most welcome.
 
 
Winter Program Registration
The Winter session is now underway.  If you are planning to swim and haven't yet registered, please do so as soon as possible.  Whitecaps is now full, but there is room in all other programs. 
 
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 can 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.
 
 
Private Swim Lessons
I have a few new swim lesson times for the Winter term: Mon/Fri 9:45-10:45am (Jan-Apr), Wed 8-9pm (Mar-Apr), and some Mon/Wed/Fri 4-5pm (Mar-Apr).  Full details on cost, etc., are near the end of the newsletter.  Here is the current list of available sessions (assigned on a first-come-first-served basis):
Mon 9:45-10:45am: Jan 31, Mar 7-Apr 18
Mon 3:30-4:30pm Mar 14
Mon 4-5pm: Mar 7-Apr 18, except not Mar 14 or Apr 4
Wed 3:30-4:30pm: Mar 16
Wed 4-5pm: Apr 20
Wed 8-9pm: Mar 16-Apr 20
Fri 9:45-10:45am: Jan 21, Feb 4, Mar 4-18, Apr 8-22
Fri 3:30-4:30pm: Mar 18
Fri 4-5pm: Mar 11, Apr 15-22
 
 
Swimmer Notes
 
Birth Announcement:  Lucille Poisson (Nightcaps) had a baby boy, Mattias, on Dec 26th at 7:15pm.  He weighed in at 7lb 11oz.  Congratulations to Lucille and thanks to the Nightcaps (organized by Tony) for sending Lucille a card!
 
Birth Announcement:  Andrea Chandler and Derek Baas (both Whitecaps "B") are pleased to announce the birth of their second child.  Stuart Paul Chandler-Baas was born at 10:45 am on Fri Jan 21st, weighing about 7lb 2oz.  Mother and baby are doing well.  Father is a bit punch-drunk and brother Freddy (Safety Supervision; who will be 3 on March 7) is very excited but not exactly sure what to make of the situation.  
 
Not Quite There Yet:  I had an e-mail from Jeffrey Furry (7:30am Earlybirds) on Thursday saying that he and Julie Deschenes-Furry (7:30am Earlybirds) are still awaiting the arrival of their baby, but will let us know when they have news! 
 
Pregnancies:  Congratulations to Tamara and Dawn W (both 2nd lane of 7:30am Earlybirds) on their pregnancies.  Tamara is due in June and Dawn in July!
 
Book Launch:  Andrea Chandler (Whitecaps "B") has had a very eventful January.  In addition to baby #2 (see above), she also had a book launch at Carleton on Fri Jan 14th for her book "Shocking Mother Russia".  Details on her book can be found at: http://www.utppublishing.com/detail.asp?TitleID=2918.
 
Interesting Web Sites:  Thanks to Brad W (Nightcaps) and Francois A (Earlybirds/HI) for sending in these web sites.  Brad found this site with some freestyle technique tips to be useful: http://www.geocities.com/hotsprings/3257/swimming.html, and Francois enjoyed the many articles on Masters Athlete Physiology and Performance to be found at: http://home.hia.no/~stephens/, especially those on exercise physiology: http://home.hia.no/~stephens/exphys.htm.
 
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. 
 
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.   

 
Winter Session Information
The workout themes are posted on the web site (http://carletonmasters.tripod.com), as are some workout abbreviations that may be useful for new swimmers.  If you have any questions about the program, please ask your coach or me.
 
Here are the attendance statistics for the first 3 weeks of the term.  Note that attendance is not taken on Saturday morning.  Congratulations to the 18 swimmers with perfect weekday attendance to date!  Also, while Francois A (7:30am Earlybirds, 8:30am Earlybirds, High Intensity 2) doesn't quite have perfect attendance in any of the three groups that he's registered in, he's very close and is listed below for all 3!
 
7:30am Earlybirds (Jan 3-21st; 9 workouts; range 10-22; avg. 16.2)
Missed 1: Jim L, Leona, Maritia, Matt T, Tom S, Vincent S
Missed 2: Charles M, Francois A, Heather S, Mary Lou, Sandy L, Tamsin

8:30am Earlybirds (Jan 3-21st; 9 workouts; range 11-15; avg. 13.1)
Perfect: Alan H, Margaret K, Penny, Renee, Susan N-Y
Missed 1: Francois A
Missed 2: Laurie O, Sebastien

6pm Whitecaps "A" (Jan 3-20th; 9 workouts; range 20-36; avg. 27.1)
Perfect: Cam, Don W, Joanne D, Jose, Pat B, Pete L
Missed 1: Marie R, Nicole D
Missed 2: Debby W, Jocelyn L, Nicole G

6pm Whitecaps "B" (Jan 3-20th; 9 workouts; range 13-25; avg. 19.7)
Perfect: Ursula
Missed 1: Chad, Jocelyn Z, Louise R
Missed 2: Brenda K, Francois P, Mariette

8pm Nightcaps (Jan 6-20th [excludes Jan 4th]; 5 workouts; range 9-20; avg. 14.4)
Perfect: Anna P, Brad W, Jessica K, Joanie C, Kerri H, Tony P
Missed 1: Stacey T
Missed 2: Elizabeth P, Eric I, Jennifer D, Kyle M, Melissa A-C

High Intensity (Jan 5-22nd; 8 workouts [5 workouts for HI2]; range 6-13; avg. 8.7 [excludes Varsity])
Missed 1: Andy J, Francois A
Missed 2: Anhthu, Jamie, Lila, Sean
 
 
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) -- cash or cheque payable to "Carleton Masters Swim Club".  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 Feb 12th Nepean Winterlude Meet, Nepean Sportsplex (Long Course = 50m pool).  Check-In 12noon.  Warm up: 12:30pm, Meet runs 1:15-6pm, followed by a social (with food).  Cost: $5/individual event (max 4), plus $2 club cost (to cover relays, mailing costs, etc.).  Events: 100bk, 100fl, 50br, 50fs, 400fs, 4x50 relay (free or medley), 15min break, 200IM, 100br, 100fs, 50bk, 50fl, 4x200 relay (free or medley).  Deadline: Mon Jan 24th (list of events, entry times, and cash or cheque payable to "Carleton Masters Swim Club").  Note that despite comments sent to the organizers over the removal of the 200 open event from this meet, no changes have been made to the events.
 
Sat Feb 19th Rideau Speedeaus Meet, U of Ottawa.  Warm up: 8:30am.  Meet runs 9:15am to approx. 4pm.  Events: 1500fs (max 4 heats), 800fs (max 4 heats), 50bk, 200IM,100fs, 50fl,100br, 400IM, 4x50FR, break, "pink flamingo" relay, 200fs, 100bk, 200br, 100IM, 50fs, 200bk, 100fl, 50br, 400fs, 4x50MR.  Cost: $35 (max 6 individual events, fee includes T-shirt).  Deadline: Sat Jan 29th (list of events, entry times, and cash or cheque payable to "Carleton Masters Swim Club").
 
Sat Mar 12th Technosport Arthur Inglis Invitational Meet, U of Ottawa.  Warm up: 7:45am.  Meet runs 8:30-10:30am followed by free breakfast.  Events: 200fs, 50fl, 100bk, 50br, 50fs, 100br, 50bk, 200IM, 100fl, 100fs, 4x50MR.  Cost $30 (unlimited events).  You can pay on the day.  Deadline: Mon Feb 28th (events and entry times).
 
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.  Warm up: 7:45am.  Meet runs 8:30-10:30am followed by free breakfast.  Events: relay, 400fs, 200IM, 100fl, 50bk, 200fs, 50br, 50fs, 100br, 100fs, 50fl, 100bk, relay.  Cost $25 (unlimited events).  You can pay on the day.  Deadline: Mon Mar 28th (events and entry times).
 
Sat May 7th Technosport Sprint Meet, U of Ottawa (Long Course = 50m pool).  Warm up: 7:45am.  Meet runs 8:30-10:30am followed by free breakfast.  Events: relay, 50fl, 100fs, 200IM, 100bk, 50fs, 100br, 50bk, 100fl, 50br, 200fs, relay.  Cost $25 (unlimited events).  You can pay on the day.  Deadline: Mon Apr 25th(events and entry times).
 
Fri May 20 - Mon May 23rd Masters National Championships, Etobicoke.  Details TBA.
 
Sat May 28th Technosport Distance Meet, U of Ottawa (Long Course = 50m pool).  Warm up: 7:45am.  Meet runs 8:30-10:30am followed by free breakfast.  Events: relay, 800fs OR 1500fs, relay.  Cost $25 (unlimited events).  You can pay on the day.  Deadline: Mon May 16th (events and entry times).
 
July 22 - 31st World Masters Games, Edmonton.  Details TBA.
 
 
Race Results: (Please send in your results!!)
 
Wed Jan 19th: Ottawa Sports Awards
Congratulations to Jamie Stephenson (High Intensity 1) and Rudy Hollywood (x-Whitecaps/Earlybirds) for the recognition they received at the Ottawa Sports Awards last week.  Jamie, who excels not only at swimming, but at cycling and running, received the Triathlon award, and Rudy received the contribution to sport award for his support of Triathlon in Ottawa!
 
Sat Jan 22nd: Technosport Swim Meet
Eight Carleton swimmers participated in this fun meet held at U of Ottawa.  Congratulations to Bill C (Whitecaps "B") and Sebastien (8:30am Earlybirds) on their great performances in their first swim meet!  Congratulations also to Francois A (Earlybirds/HI) who did 3 PBs in 3 races, setting 2 club records (men's 45-49 100fs in 1:05 and 100br in 1:20) and just missing a 3rd in 200IM.  Bozena (Whitecaps "B") and Esther (8:30am Earlybirds) also improved times in many of their races.  George (Whitecaps "B"), Jose (Whitecaps "A"), and Lynn (Whitecaps "A") didn't improve their times, but they were close!  Full results next time.
 
 
Ask the Coach
 
Dear Coach:  Can you please pass along the following feedback: Thank you so much for putting shelves in the shower stalls!! They are great!  Happy Swimmer
 
Dear H. Swimmer:  Thanks for the positive feedback, and done.  I also noticed that some of the old orange hair dryers have been installed.  I trust these are working better than the new hand held dryers. 
 
Dear Coach:  I have some Aquasport (Montreal) mask-type goggles that are getting old and starting to leak.  Do you know of anywhere in Ottawa where I can buy this style of large goggles?  Need New Goggles
 
Dear N.N. Goggles:  I don't, but perhaps some of our readers can help? 
 
Dear Coach:  Sometimes, due to my schedule, I arrive late at workout.  What should I do to cause the least disruption among my lane mates?  Very Busy Swimmer
 
Dear V.B. Swimmer:  If your lane mates are still warming up, start with about 200 freestyle and then jump ahead and join in with the others.  If they are already on the main set, then join in at the back of the lane and swim easy until you have warmed up, following the same pace times as everyone else.
 
Dear Coach:  If I'm having a bad (swimming) day and not keeping up with my lane mates should I stick with the same workout and adjust the pace times or what?  Tired Swimmer
 
Dear T. Swimmer:  If you're having a really bad day, you may be better off in a slower lane.  In that case, ask your coach if it's possible to move to another lane.  However, normally, you're likely to be close to the times, but struggling with little to no rest on a bad day.  In that case, feel free to skip a 50 now and then but swim with your lane mates for the set (i.e. don't change the pace times).  It's much better if everyone in the lane is following the same pace times.
 
Dear Coach:  What's the difference between Whitecaps "A" and Whitecaps "B"?  A Newbie
 
Dear A. Newbie:  The 6pm Whitecaps group has the whole pool (12 lanes) whereas the other Masters groups have just half the pool (6 lanes).  Thus at 6pm, the group is divided into 2 groups of 6 lanes each, with a different coach for each half.  The split is done based on speed with the faster 6 lanes forming the "A" group (coached by Blake) and the slower 6 lanes forming the "B" group (coached by Mits).
 
Dear Coach:  I have three questions about backstroke.  First, what is the purpose of the "salute" drill?  Secondly, why should I keep my arm straight when it's above the water and doesn't the salute drill discourage that?  And thirdly, what should the underwater arm movement be like in backstroke?  Learning Backstroke
 
Dear L. Backstroke:  The purpose of the salute drill is to encourage a swimmer's arms to enter the water at 11 o'clock and 1 o'clock (as opposed to 12 o'clock).  Keeping the arm straight on the recovery helps with the body roll -- it's easier to bring the shoulder under the chin and stretch the arm and shoulder up towards the ceiling with a straight arm.  You're right that the arm isn't straight during the salute drill.  You should definitely also do drills with the arm straight.  The underwater movement in backstroke has three phases, just like freestyle, and should be done with a bent arm (not straight).  Phase 1: catch the water (bring the hand down so that the forearm is perpendicular to the water); Phase 2: pull (push with the hand and forearm using arm and back muscles); Phase 3: finish (straighten your arm, and then flick your wrist pushing the water behind you down towards your heel).  Ask your coach for more tips, if this isn't clear!
 
 
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)
Mon/Wed/Fri 4-5pm (Mar-Apr)
 
Prices for private lessons 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!