Carleton Masters Swimming Newsletter #110                   Sunday, February 20th, 2005
 
To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Fall/Winter 2004/2005 plus "Alumni":  High Intensity (23 members), 6:30am Earlybirds (11 addresses), 7:30am Earlybirds (40 addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps (91 addresses), Nightcaps (41 addresses), Masters "Alumni" (9 members).

 
Workout Notes
Workouts do run as usual during Carleton's reading week (Feb 21-25th).  Please note that on Sat Mar 12th there will be no Masters swim workouts (8-9am OR 9-10am) due to the annual Canoe show at Carleton. 
 
 
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 ended as of Thu Feb 10th.  Thanks to all those who participated!! 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. 
 
 
Winter Program Registration
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 on February 23rd. 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.
 
 
Swimmer Notes
 
New Grandmother!: Congratulations to Mariette (Whitecaps "B") on the birth of her first grandchild (a boy) born in Banff in early February. 
 
Need to find a Pool while Travelling?:  Swimmers Guide On-Line (SGOL) has lots of information on pools available for training throughout the world.  Check out: http://www.swimmersguide.com/default.htm.
 
Adult Coed Recreational Waterpolo:  The Adult Coed Recreational program winter session starts Sunday Feb 6th  at Ottawa U.  Check out all the details at http://www.titanswaterpolo.ca under Programs -> Adult Recreational. This program is primarily targeted at adults (women and men, age 17+) with no competitive water polo experience but will attempt to accommodate more experienced players as well if possible. There are usually about equal numbers of men and women ranging in age from 18 to 50. If you are reading this after Feb 6th then check the website and contact the coordinator to see if there is still room. Some sessions are Sunday 7:15-9:00pm and some are Sunday 8:15-10:00pm.
 
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.  Here's what's left: women's: 28, 30, 34, 36; men's 30, 32, 38.
 
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 7 weeks of the term.  Note that attendance is not taken on Saturday morning.  Congratulations to the 12 swimmers with perfect weekday attendance to date! 
 
7:30am Earlybirds (Jan 3-Feb 18th; 21 workouts; range 10-22; avg. 16.9)
Perfect: Leona, Tom S
Missed 2: Mary-Lou
Missed 4: Heather S
 
8:30am Earlybirds (Jan 3-Feb 18th; 21 workouts; range 11-16; avg. 13.3)
Perfect: Alan H, Margaret K
Missed 1: Penny, Renee
Missed 2: Susan N-Y
 
6pm Whitecaps "A" (Jan 3-Feb 17th; 21 workouts; range 18-36; avg. 26.0)
Perfect: Cam, Don W, Joanne D
Missed 1: Pat B
Missed 2: Jose, Pete L
Missed 4: Nicole D, Tim K
 
6pm Whitecaps "B" (Jan 3-Feb 17th; 21 workouts; range 11-25; avg. 19.0)
Perfect: Ursula
Missed 3: Francois P, Louise R
Missed 4: Marg E

8pm Nightcaps (Jan 6-Feb 17th [excludes Jan 4th]; 13 workouts; range 9-20; avg. 14.2)
Perfect: Anna P, Brad W, Jessica K, Tony P
Missed 1: Joanie C
Missed 3: Elizabeth P, Eric I, Victoria
Missed 4: Kerri H, Milos, Stacey T

High Intensity (Jan 5-Feb 20th; 16 workouts [11 workouts for HI2]; range 5-13; avg. 7.8 [excludes Varsity])
Missed 2: Andy J
Missed 3: Jamie, Sean
 
Masters Swimming Competitions
If you want to compete in the 2004-2005 Masters Swimming season, contact Lynn for full details.  Your MSO (Masters Swimming Ontario) registration is good until December 31st, 2005. 
 
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 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.  Register on-line at http://members.rogers.com/technosport/series/series.htm by Wed Mar 2nd.
 
Fri Apr 1 - Sun Apr 3rd Masters Provincial Championships, Sault-Ste-Marie.  Full details at: http://www.ulern.on.ca/soopolarmaster/
 
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.  Register on-line at http://members.rogers.com/technosport/series/series.htm by Wed Mar 30th.
 
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.  Register on-line at http://members.rogers.com/technosport/series/series.htmby Wed Apr 27th.
 
Fri May 20 - Mon May 23rd Masters National Championships, Etobicoke.  Full details at: http://www.cmsc2005.ca/
 
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.  Register on-line at http://members.rogers.com/technosport/series/series.htm by Wed May 18th.
 
July 22 - 31st World Masters Games, Edmonton.  Full details at: http://www.2005worldmasters.com/.
 
 
Race Results: (Please send in your results!!)
 
Sat Feb 5th: Winterlude Triathlon
In addition to Sheila K (Whitecaps "A") for finishing as 1st woman in 40-49 and overall in 52:36 for the 8k skate, 4.5k ski and 5k run, two 8:30am Earlybirds also participated.  (Full results at http://www.sportstats.ca.)  Congratulations to Colette K and Natalie A on their results:
Colette: 10th in women's 40-49 and 127th overall in 1:05.59
Natalie: 9th in women's 30-39 and 135th overall in 1:06.56
 
Sat Feb 12th: Nepean Winterlude Meet
Ten Carleton swimmers participated: George, Bill C, Jill P (Whitecaps "B"), Jocelyn, Jose, Aaron (Whitecaps "A"), Esther, Sebastien (8:30am Earlybirds), Violaine (6:30am Earlybirds), and Mits (High Intensity).  The 4x200free relay team of Jocelyn, Bill, Jose and Aaron set a club record!  Carleton place 5th overall out of 19 team.  Everyone had at least one individual finish in the top 3, and our relays were undefeated!  Here's how everyone placed (full results at: http://www.nmsc.org/meets/wlude05.htm):
Esther (8:30am Earlybirds, 25-29): 2nd: 50br, 50fl (PB); 4th: 200IM; 7th: 50fs (PB) (5th in age group)
Jill P (Whitecaps "B", 25-29): 2nd: 50bk; 3rd: 50br; 6th: 50fs; 7th: 100fs (6th in age group)
Jocelyn L (Whitecaps "A", 30-34): 2nd: 100fs, 50bk, 100bk (6th in age group)
Violaine (6:30am Earlybirds, 45-49): 1st: 100br; 2nd: 400fs, 50br, 200IM (2nd in age group)
Sebastien (8:30am Earlybirds, 25-29): 3rd: 100fs (PB), 100bk; 4th: 50fs (3rd in age group)
Aaron (Whitecaps "A", 25-29): 1st: 50fl; 2nd: 50fs (4th in age group)
Mits (High Intensity, 30-34): 1st: 100fs, 50br; 2nd: 50fs (1st in age group)
Bill C (Whitecaps "B", 40-44): 3rd: 100br; 7th: 100fs, 50br; 9th: 50fs (all PBs!) (13th in age group)
Jose (Whitecaps "A", 50-54): 1st: 100fs (5th in age group)
George (Whitecaps "B", 80-84): 1st: 50br, 100br; 2nd: 50bk (2nd in age group)
Relays:
4x50 medley relay; Mixed 100+; 1st: Jill, Mits, Esther, Sebastien
4x200 free relay; Men 120+ (with apologies to Jocelyn -- relay must have 2 women to be considered mixed!)
1st: Jocelyn, Bill, Jose, Aaron (club record)
 
Sat Feb 19th: Rideau Speedeaus Meet
Five Carleton swimmers participated: Bill C (Whitecaps "B"), Aaron, Lynn (Whitecaps "A"), Chris H, Francois A (7:30am Earlybirds).  Full results are not yet available (next time!), but unofficially Francois A set 3 club records for men 45-49 in 200fs, 1500fs and 200br.  Congrats, Francois!  Everyone else swam well, too, and we should be getting lots of ribbons!
 
Sat Feb 19th - Sun Feb 20th: Keskinada Ski Loppet
I only have some Saturday's results so far (thanks, Penny!).  Sheila K (Whitecaps "A"), Jose (Whitecaps "A"), and Natalie A (8:30am Earlybirds) are participating today.  Anyone else?  Full details at: http://www.keskinada.com and results only at: http://www.sportstats.ca.  Congratulations to Jo-Ann and Colette on their results in Saturday's Classic ski races:
25km Classic:
Jo-Ann H (8:30am Earlybirds): 290th overall, 87th woman and 15th in her age group in 2:24:41.9
50km Classic:
Colette K (8:30am Earlybirds): 281st overall; 37th woman and 12th in her age group in 4:46.49.0
 
 
Ask the Coach
 
Dear Coach:  I'm trying to improve my flip turns.  What are my arms supposed to do?  An Improving Swimmer
 
Dear A.I. Swimmer:  You should start your flip turn with both arms at your sides.  You bring your arms up towards your head as you flip (the arms provide much of the propulsion for the flip).  Once you are on your back, you just continue to raise your arms until they are straight above your head in a streamlined position for the push off the wall.  (You should avoid multiple "swings" with the arms -- one strong pull up is all that's needed.)  Ask your coach for help if you need more pointers on your flip turns!
 
Dear Coach:  Is it really necessary to do hypoxic breathing and, if so, any tips on how to do it?  I always breath every 2 strokes (i.e. every cycle).  A Freestyler
 
Dear A. Freestyler:  Breathing every cycle and always on the same side makes it nearly impossible to keep your stroke symmetrical and will eventually lead to shoulder problems (I speak from personal experience here :-) !  If you are racing very long distances or doing very long time trials, breathing every 2 (once per cycle) isn't a terribly bad thing (oxygen needs begin to outweigh the need for symmetry here).  However, you must find a way to breath the same number of times on each side during the majority of your training.  If you don't like breathing every 3 or 5, you can continue to breath every 2 or 4, but alternate the side you breath on each length or each 50.  As for hypoxic breathing, this is a very good exercise unless you have severe lung/heart problems in which holding your breath is inadvisable.  If you start to feel light-headed or feel a headache coming on then stop the hypoxic breathing immediately (this is rare unless you are holding your breath for a very long time!).  Generally we do hypoxic breathing on freestyle pull, as less oxygen is needed when using only your arms.  Breathing infrequently ensures that you are relaxed in the water (it will be very difficult if you are tense!) and allows you to see how much smoother your stroke is when you're not breathing.  It also allows you to see more of what your arms are doing underwater, compared to when you're breathing a lot.  When you are doing a hypoxic breathing pattern, you want to hold your breath until about the last 3 strokes of the cycle (e.g. if breathing every 7, hold your breath for 4 and breath out for the last 3, etc.). 
 
Private and Semi-Private Masters Swim Lessons
 
Available Lesson Slots:
Mon 9:45-10:45am: Mar 7-Apr 18
Mon 3:30-4:30pm Mar 14
Mon 4-5pm: Apr 11, Apr 18
Wed 3:30-4:30pm: Mar 16
Wed 4-5pm: Apr 20
Wed 8-9pm: Mar 16-Apr 20
Fri 9:45-10:45am: Mar 4-18, Apr 8-22
Fri 3:30-4:30pm: Mar 18
Fri 4-5pm: Mar 11, Apr 15, Apr 22
 
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!