Carleton Masters Swimming Newsletter #123                   Sunday, August 14th, 2005
 
To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Winter/Spring/Summer 2005 plus "Alumni": 6:30am Earlybirds (43 addresses), 7:30am Earlybirds (51 addresses), 8:30am Earlybirds (22 addresses), 6pm Whitecaps "A" (53 addresses),  6pm Whitecaps "B" (37 addresses), Nightcaps (29 addresses), Masters "Alumni" (36 members).

 
Summer Session Workout Reminders
Don't forget that for July/August only the Saturday swims are 10am-11am.  Also, there are no 8:30-9:30am MWF workouts until the Fall session.  The Summer session ends on Thu Sept 1st (Whitecaps) or Fri Sept 2nd (Earlybirds).  There will be no workouts Labour Day weekend (Sat or Mon).
 
 
Coaching Change
After many years of coaching Whitecaps "A", Blake Christie has received a promotion at Scouts Canada which will mean more evening work there, and thus he will not be returning as a coach this Fall.  A big thank you to Blake for his dedication over the years!  We will miss him.  Lynn will be coaching Whitecaps "A" starting in September.  The other regular Masters coaches will be the same as last year and have been added to the information below.
 
 
Fall Session Details and Registration
Full details on the new Membership categories and Fall/Winter Masters Programs are now posted on the Masters (http://carletonmasters.tripod.com) and Carleton (http://www.carleton.ca/athletics) web pages. Registration for Fall started Tue Aug 2nd.  Note that some groups will likely fill up, so please register early to avoid disappointment!!  You can register on-line (follow the links from Carleton Athletics above), or by phone or in person at the Customer Service Office (1st floor, 520-4480) 8:30am-4:30pm M-F, excluding holidays.  
Note that the swim only and early bird memberships have been eliminated, but the morning membership has been extended to include weekends, so will work for those who swim only in the mornings (including Saturday).  Due to the membership changes, the Masters prices have decreased for this Fall/Winter.  Staff/students, see the note in the "Reminders" section below on the "bump up" fee required if you want to join the members only Masters programs.  Full details on membership can be found at: http://www.carleton.ca/athletics/membership.html. 
Here's a summary of the Masters programs for Fall (session runs Tue Sept 13th - Sat Dec 17th, except Mon Oct 10th [Thanksgiving]).  Prices listed are for members (no Gold member discount):
7:30am Earlybirds (Coach: Lynn): 7:30-8:30am MWF + 8-9am OR 9-10am Sat ($120+GST)
8:30am Earlybirds (Coach: Lynn): 8:30-9:30am MWF + 8-9am OR 9-10am Sat ($120+GST)
Whitecaps (Coaches: Lynn & Mits): 6:00-7:10pm MTuTh + 8-9am OR 9-10am Sat ($120+GST)
Nightcaps (Coach: Louise): 8:00-9:00pm TuTh + 8-9am OR 9-10am Sat ($86+GST)
Child Safety Supervision: 6:00-7:10pm MTuTh + 9-10am Sat ($87, no GST)
High Intensity I (Coach: Lynn): 6:00-7:30am MWF ($180+GST: Note: price includes Jan/Feb) 1 spot left!
High Intensity II (Coach: Lynn): 7:30-9:30am TuTh ($180+GST: Note: price includes Jan/Feb)
High Intensity III (Coaches: Claudia & Tarek): 7:15-9:00pm M; 6:00-7:40pm W; 5:00-7:00pm Sat ($180+GST: Note: price includes Jan/Feb)
(Note the High Intensity groups train with the Varsity team and the slowest lane does 100s free on 1:45 and 100s non-free on 2:00.)
 
 
$3 Interim Workouts
The Summer session ends Thu Sept 1st / Fri Sept 2nd.  The Fall session starts Tue Sept 13th / Wed Sept 14th.  Thus the following $3 interim workouts will be held.  Note that you must have a valid membership card and be registered with either Regular Masters or High Intensity Masters for Fall 2005 to attend these workouts.  You can attend as many or as few workouts as you like.  All workouts will be half pool, and no safety supervision is offered.  Please pay the coach on deck.  Please note that there are no workouts on Labour Day weekend, and only one evening interim workout is offered due to other pool bookings).
Tue Sept 6th 7:30-8:30am (unusual day for a morning workout! -- Tue evening is not available): Coach: Lynn
Wed Sept 7th 7:30-8:30am: Coach: Lynn
Thu Sept 8th 6:00-7:10pm: Coach: Mits
Fri Sept 9th 7:30-8:30am: Coach: Lynn
Sat Sept 10th 9-10am: Coach: Mits
Mon Sept 12th 7:30-8:30am (Mon evening is not available): Coach: Lynn
 
 
Competitions For All
While most Masters competitions are open only to those registered with Masters Swimming Ontario (MSO), there are some upcoming events open to everyone.  A 4k Meech Lake open water swim open to all swimmers and triathletes (but if you wear a wetsuit you are considered "exhibition"!) on August 20th, a "fun" 10k swim in Wakefield on August 21st, and a postal 1500m and 1 hour swim.  Details in the "Masters Swimming Competitions" section below.
 
 
End of Term Time Trials
The end of term time trials start this week.  Details below in the Summer Session section.
 
 
Lynn's FINA World Champs Summary
I attended twice, the first day of the swimming (Sun July 24th) and the second last day of the swimming (Sat July 30th).  Both times a group of 4 of us from Carleton Masters attended.  The first time it was Sean K (6:30am Earlybirds, our driver), Dave B (6:30am Earlybirds), Ursula (Whitecaps "B"), and me.  The second time it was Sean, Dave B, Francois A (Earlybirds), and myself.  Both days were absolutely fabulous, both as far as the weather and the entertainment (swimming)!  The first day we saw the swimming heats, some synchronized diving (women's 3m and men's 10m), and the swimming finals.  The second day we saw the swimming heats, the men's water polo medal games, and the swimming finals. 
   Those divers, especially the 10m specialists, have nerves of steel.  In every round the Chinese men would do an awesome dive, followed by an even more awesome dive by the Russian pair.
   The water polo was very exciting -- very close and very rough.  There was a goal difference of 2 for about 30 sec in the gold medal game.  Apart from that there was at most a 1 goal difference the entire time.  The Greece / Croatia game for bronze went into overtime (i.e. two extra 3 min periods, after the 4 regular 7 min periods) and was less than 10 seconds away from going to a shoot out when Greece scored to make it 11-10.  Serbia and Montenegro upset Hungary 8-7 in the gold medal game.  I believe that everyone in Montreal of Greek, Croatian, Serbian or Hungarian ancestry was in attendance -- it was LOUD!
   The swimming was very fun to watch -- both from the range of abilities (I wouldn't have been last in many of the events, including some of the men's! -- maybe if I move to a small tropical island, I can get citizenship and swim at the next World Champs?!), the range of styles (and some mistakes even by the elite), and the amazing swims of the top level athletes.  It was also great to see Canada do so well (a combination of the not quite so tough as usual competition, due to some swimmers taking a year off after the Olympics, and the home crowd advantage).  We saw Brittany Reimer miss a bronze by 0.07 in the 400 free, but then saw the Canadian men get an unexpected silver in the 4x100 free relay.  That was Canada's first medal at this level since 1998.  The guys (and the crowd) were understandably ecstatic!  There were 5 Canadian Records (CR) that day.  The second day we were there, Brittany got silver in the 800 free (another CR).  We also saw Roland Schoeman leave his competition in the dust in his 50 fly World Record (WR) in the semis on the first day, and then (our second day) saw Ian Crocker blow away Michael Phelps and the others in setting a 100 fly WR in the final.  We saw some good swimmers under perform.  We saw Michael Phelps disastrous 400 free where he died big time in the last half.  He was touted to race Grant Hackett for the gold and ended up 18th in the heats!  In the women's 50 breast heats, Jade Edminstone nearly hit the wall with her nose instead of her hands (you should finish with arms fully extended) and still had the fastest time.  In the semis she finished with her elbows still a bit bent, and got the Championship Record.  The last day (we weren't there) she got the WR, so she must have got it right!
   All in all, two expensive days ($300 in total, just for the tickets), but an amazing experience!
 
 
Swimmer Notes  
 
Off to Winterpeg!:  Charles McFarland (7:30am Earlybirds), who has swum with Carleton Masters for many years, has moved to Winnipeg to take up an appointment as Managing Director of the Manitoba Theatre for Young People for the 2005-06 season (in the CanWest Global Performing Arts Centre in The Forks).  At his request, it's an interim position as he has directing commitments in Ottawa in December/January and again next spring, and there are job opportunities in Ottawa still 'ironing in the fire'.  Thus, we should see Charles again next May, if not before.  Charles sends his best wishes to the 7:30am swimmers, especially his lane-mates, and we wish him well in his new job!
 
New Pace Clock:  The new shallow end pace clock is here!
 
Shower before Workout:  The pool staff asks that you please shower before Masters.
 
Backstroke Flags:  7:30am Earlybird swimmers please note that in order to prepare for Sports Camp, the staff need to remove the deep end backstroke flags promptly at 7:30am.  Thus please be very careful if you are doing backstroke in your warm down!!
 
FINA Photos:  Thanks to Chad Clark (Whitecaps "B"/7:30am Earlybirds) for sending some photos from the FINA World Champs.  Chad was there Fri Jul 29th.  See http://carletonmasters.tripod.com/julyphotos/index.html.
 
FINA Rule Changes:  At the FINA Swimming Technical Congress held Thu Jul 21st, some new rules were approved:
- a dolphin kick is allowed prior to the breaststroke kick on breaststroke starts and turns
- swimmers may be completely submerged at the last stroke and finish (as well as the turn) on backstroke
- swimmers do not have to have their feet below the water surface on a backstroke start (but you still have to start in the water, and cannot hook your toes over the edge!)
These rules come into effect 60 days after approval (thus Sept 19th).  Details at: http://www.fina.org/montreal05_press_techrules.html.
As the Masters rules (http://www.fina.org/mastersrules_2.html) say that all FINA rules except for a list given there (e.g. breast kick permitted in fly) apply, I'd assume these will also apply to us, unless the Masters rules are also changed!
 
Local Kids Swim Teams:  For those of you with children age 6+ looking to get into pre-competitive or competitive swimming, here is information on two teams training at/near Carleton:
Ravens of Carleton Swimming: http://www.csca.org/rocs/, run by Claudia Cronin-Schlote (claudia.cronin-schlote@sympatico.ca) that trains at Carleton, and
Gefilte Fish Swim Club: http://www.anzai.com/gfscc, run by Tom Anzai (tom@anzai.com) that trains at the JCC and Brewer Pool.
Both clubs will have tryouts in early September.
 
Swimmer MP3 Player:  Those into the latest gadgets may be interested in this water-proof MP3 player that attaches to swimming goggles:
 
Prescription Goggles:  Sports Experts (Bayshore) still has some Speedo prescription goggles for $23.99 + tax.  However, they no longer have a good selection.  You may want to call ahead to see if they have your prescription.
 
Lake Superior Swim:  Jim Dreyer swam across Lake Superior on August 1st-3rd.  While not an official marathon swim (Jim was wearing a wet suit and had no support boat, but was pulling a dinghy of supplies), still a remarkable (and dare I say crazy!) feat, see: http://www.swimjimswim.org.
 
Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.
  
Carleton Swim Suits:  Carleton swim suits (in a range of sizes) will be available in the October time frame.
 
 
Summer Session Information
As we near the end of the summer term, the time trials are coming up.  Everyone will have a chance to do a timed 1500m swim on Tue Aug 16th/Wed Aug 17th, and then short distance time trials from Aug 18-31st.  The last day of the session (Thu Sept 1st/Fri Sept 2nd) will be a "fun" workout.
 
Here are the attendance statistics for the Summer session.  Due to many being out of town on summer vacations, Francois A (Earlybirds) is the only swimmer remaining with perfect attendance!
 
6:30am Earlybirds (July 4-Aug 12th [17 workouts]; range: 9-20; avg: 12.8)
Missed 1 Workout: Francois A
Missed 2 Workouts: Darcia, Glenn C, Larry D, Sean K

7:30am Earlybirds (July 4-Aug 12th [17 workouts]; range: 14-21; avg: 16.7)
Perfect Attendance: Francois A
Missed 1 Workout: Tom S

Whitecaps "A" (July 4-Aug 11th [17 workouts]; range: 12-23; avg: 19.4)
Missed 1 Workout: Cam, Lynn
Missed 2 Workouts: Don W, Isabelle, Joanie, Joanne D, Jose, Maxim
 
Whitecaps "B" (July 4-Aug 11th [17 workouts]; range: 10-19; avg: 14.3)
Missed 1: Francois P
Missed 2: Gi
 
 
Masters Swimming Competitions
You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Contact Lynn for full details (cost is $26 for registration up to Dec 31/05).  
 
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 Aug 20th Technosport 4k Swim (Meech Lake).  Note this is not a sanctioned event and is open to everyone (MSO registration not required).  Check in / Warm up: 7:30am at Blanchet Beach.  Start: 8am.  Cost $30.  You can pay on the day.  Register on-line at: http://ca.geocities.com/technosport@rogers.com/series/series.htm (also e-mail technosport@rogers.com due to occasional on-line registration glitches) by Wed Aug 10th for reduced price (entries permitted until race day).
 
Sun Aug 21st  "Fun" Wakefield 10k Swim.  9am start.  Note this is not a sanctioned event and is open to everyone (MSO registration not required). A support boat is required for each participant but the organizers will help you secure one.  This is a fun swim (not a race).  For full details contact Sylvain Croteau and Suzanne Reid as soon as possible, at 819-827-3935, virus@videotron.ca.
 
Sun Sept 11th  Twentieth Annual Ontario Provincial Masters 5k Swim Championships, St Marys (near Stratford).  Details and entry form at: http://soloswims.com/st-marys.htm.  Entry deadline: Sun Aug 28th.
 
Mon Sept 12th  Deadline to enter postal (actually postal or e-mail) 1500m, 1 hour, and 1 hour relay (4-16 swimmers) swims in association with Latin Caribbean Championships (MSO Registration not required).  Details at: http://www.latycar.org/english/postal.htm.  Swims can be done any time in 2005, up to the deadline.  Note that entry is free, but swims must be done no more than 2 per lane, swimming straight (not in a circle), and split times are needed for each 100m, along with signatures of timer and starter/referee.
 
Oct 10 - 15th Latin Caribbean Championships (open to all North American Swimmers), Sao Paola, Brazil.  Full details at: http://www.latycar.org. 
 
Aug 4-11th, 2006  XI FINA World Masters Championships, Stanford, California, USA.  Details at: http://www.2006finamasters.org.
 
 
Race Results: (Please send in your results!!)
Sun Jul 31st, Deep River Triathlon (1k/26.5k/8k; 78 competitors)
Results are posted at: http://www.sportstats.ca.  Congratulations John!
John B (6:30am Earlybirds): 21st overall, 20th man and 9th in men's 30-39 in 1:44:05
 
Sun Jul 31st, K-Town Long Course Triathlon, Kingston (2k/56.5k/15k; 158 competitors)
Results are posted at: http://www.sportstats.ca.  Congratulations to those who raced!
Susanne R (6:30am Earlybirds): 11th overall, 1st woman and 1st in elite women in 3:11:13
J-P T (x-7:30am Earlybirds): 12th overall, 11th man and 2nd in men's 25-29 in 3:11:26
Debbie G (x-Whitecaps "B"): 124th overall, and 5th in women's 30-34 in 4:08:48
Jocelyn L (Whitecaps "A", 7:30am Earlybirds): 139th overall, and 8th in women's 30-34 in 4:22:37
 
Sat Aug 6th, 5 Peaks Trail Running Series Camp Fortune, Gatineau Park (5.5k & 10.5k)
Results are posted at: http://www.sportstats.ca.  Congratulations to the Carleton swimmers who participated!
5.5k
Sandy L (7:30am Earlybirds) 18th overall, 6th woman and 1st in women's 40-49 in 47:33.2
Tamsin (x-7:30am Earlybirds) 20th overall, 8th woman and 2nd in women's 40-49 in 49:45.3
10.5k
Heather A (6:30am Earlybirds) 58th overall, 17th woman and 3rd in women's 40-49 in 2:40.00
 
Sun Aug 7th, Cayuga Lake Triathlon, Trumansburg, NY (1.5k/40k/10k)
Tom M (Whitecaps "A") attended this race (which he recommends, if you can avoid being kicked by the breaststrokers, see report below).  Info at: http://www.ithacatriathlonclub.org/race/default.html, and results at:
Tom placed 7th overall and 1st in men's 45-49 in 2:15:19 -- congrats, Tom!
Here's Tom's race report from Tri-Rudy:
   Another Great race venue and its sooooo close.
   I attended Cayuga Lake Tri last weekend with a good friend and great triathlete Geoffrey Prud'Homme. We booked a hotel in the college town of Ithica.
   The event is held at Taughannock Falls State Park along the Gorge Trial which features a 215 foot single drop waterfall that is higher than Niagara Falls!
   Ithica has a small yet very vibrant downtown which is set at the base of Cornell University and Ithica State College. The surrounding hills give you a real sense of the course, not much flat stuff but surprisingly few hard climbs and descents.
   The swim is in Lake Cayuga which is quite a large lake. The water was 77F and just cool enough to allow wetsuits (USAT allows wetsuits up to 78F). With a short transition you mount your bike and head out.
   The bike, (out and back) in the first 200 m you climb a hill that is about as tough and as long as Fortune. After that the (Olympic distance) course was all long low grade hills. If you have the time to look around you will see that you are riding in the wine district. The hills were covered in vineyards. As this is the scenic HYWY you also get great views of Lake Cayuga and the huge pastoral hills that surround it. There is one big descent that has a bit of a tough corner but not too tough (I took it at 50kmp and had plenty of room).
   The run is a bit different as you almost never run on any pavement. The run is mostly on grass lawn as you would find in a park and crushed shale trails. The trail is an out and back two loop affair held mostly in the Taughannock Falls gorge trail. This trail is truly spectacular. The walls of the gorge rise very abruptly from the trail for several hundred feet. If you look up for any length of time you will get dizzy. No sun on this run as it only gets sun from about noon on. The trail is marked as flat however when you run the loop twice after a 40k bike you would disagree. None the less it was not too difficult.
   All in all this was a great event and well worth the effort. Ithica NY is only about 3 1/2 hours from Ottawa as I would drive or 4 hrs with prudent driving. Follow HYWY 81 from the US/CDN border through Syracuse then turn right in Cortland.
   Put this one on the race calendar for next year.

Sat Aug 13th, Sharbot Lake Triathlon (1.5k/42k/10k; 95 competitors)
Results are posted at http://www.sportstats.ca.  Congratulations to all on their fast races!
Marc B (x-6:30am Earlybirds): 4th overall and 1st in men's 40-49 in 2:11:51
Tom M (Whitecaps "A"): 5th overall and 2nd in men's 40-49 in 2:12:27
Susanne R (6:30am Earlybirds): 6th overall, 1st woman and 1st in women's 20-29 in 2:12:44
Rich I (Whitecaps "A"): 9th overall and 5th in men's 30-39 in 2:14:46
Chad C (7:30am Earlybirds / Whitecaps): 15th overall and 7th in men's 30-39 in 2:22:06
Rudy (x-Earlybirds / Whitecaps): 28th overall and 4th in men's 50-59 in 2:36:21
Pat B (Whitecaps "A"): 48th overall and 15th in men's 40-49 in 2:41:05
 
 
Ask the Coach
 
Dear Coach:  Who will be coaching the Masters groups this Fall?  I don't believe this information has been announced yet.  Curious Swimmer
 
Dear C. Swimmer:  Thanks for asking.  Full details are at the top of this newsletter.
 
Dear Coach:  Can you review the arm timing in backstroke again and suggest a good drill to work on it?  Improving Backstroker
 
Dear I. Backstroker:  Just like in freestyle, you want to always have one arm in the water at shoulder level or above at all times in the stroke.  Thus your upper arm [starting above your head] should not start moving until the lower arm [starting at your side] is pointing straight up (i.e. the lower arm must start to move before the upper arm).  A good drill is to do a 3/4 catch up stroke, i.e. stop the lower arm when it is pointing straight up to the ceiling (with the other one still above your head) and then start both arms together and stop at the same point in the next stroke.
 
Dear Coach:  Is it ok to do IM for choice sets?  I Like IM
 
Dear I.L. IM:  Unless otherwise stated, it is fine to do IM.  If it's not immediately obvious how to do IM (e.g. if there are distances that aren't a multiple of 100), just ask!
 
 
Private and Semi-Private Masters Swim Lessons
Fall/Winter Schedule (Sept-Apr):
Mon 9:45-10:45am: Dec-Apr
Mon 3-4pm
Mon 4-5pm: Dec-Apr
Wed 8-9pm: Dec-Apr
Fri 9:45-10:45am
Sat 7-8pm: Sept 17, 24th, Oct 1, 8, 22nd
Sat Sept 24th: 1-2pm, 2-3pm, and 3-4pm
Sat Oct 22nd: 1-2pm, 2-3pm, and 3-4pm
2005-2006 Prices:
Private:
Non-Members: $55 for 1 hour, $100 for 2, $140 for 3, and $180 for 4 hours, all plus GST.
(Carleton Members get a 25% discount on the above prices.)
Semi-Private (2-3 swimmers; per swimmer):
Non-Members: $35 for 1 hour, $65 for 2, $90 for 3, and $115 for 4 hours, all plus GST.
(Carleton Members get a 25% discount on the above prices.)
Contact Lynn for bookings.
 
 
Reminders
 
Spring/Summer Sessions
The Summer Masters sessions started on Mon Jul 4th.  Details and prices are on the Masters web site: http://carletonmasters.tripod.com, and on the Carleton Athletics web site: http://www.carleton.ca/athletics.  Note that we have separated registration for May/June and July/August this year so that you can more easily join Masters for just May/June, just July/August, or switch groups between May-June and July-August.  Please note the new Saturday morning time for July/August is 10-11am only.  You can register on-line for the programs (http://www.carleton.ca/athletics), but memberships must be purchased through the Athletics office, now on the main floor (520-4480 8:30am-4:30pm M-F), next to the new Control Centre. 
 
Faculty/Staff/Students Please Note September Membership Change
As announced in the July 11th "Today @ Carleton" (see: http://www.carleton.ca/newsnet/), faculty, staff and students will not be considered Full Athletics Members starting in September, 2005.  While faculty, staff and students will continue to be admitted free of charge to public swims and the weight room upon showing their staff/student card, they must pay full price (the non-member rate) for all programs unless they pay a "bump up" fee of $50/term for a "Gold Membership" which will give a 25% discount on most programs, and access to members only programs.  As the Masters programs are members only programs, any faculty, staff or students who wish to swim with Masters must pay this "bump up" fee of $50/term.  The Gold Membership will also give access to the cardio room.  Faculty, staff and students who do not want to purchase a Gold Membership can get a cardio room pass for $25/term. 
 
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 on alternate Sundays.  (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
Saturday Brunch (after 10-11am workout): Meet by the Tuck Shop around 11:30am

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!