Carleton Masters Swimming Newsletter #128                   Tuesday, October 18th, 2005
 
To:  Carleton Coaches (11 addresses)
 
Bcc: Those Registered for Fall 2005 and Alumni: High Intensity (14 addresses), 7:30am Earlybirds (35 addresses), 8:30am Earlybirds (16 addresses), 6pm Whitecaps "A" (41 addresses),  6pm Whitecaps "B" (32 addresses), Nightcaps (25 addresses), Masters "Alumni" (42 members).
 
 
Fall Registration Continues
Welcome to all new and returning Carleton Masters swimmers.  If you are planning to swim in Fall 2005 and have not yet registered, details on the programs and prices are in the reminders section below.  There is still space in all groups, except 6am High Intensity.  Pro-rated prices are available about 1 month after the program starts.  Contact the Athletics Customer Service office for more details. 
 
 
Carleton Varsity vs Alumni Competition
Please pass along this information to any Carleton Varsity Swimming Alumni that you know of!  The annual Carleton Varsity vs Alumni meet will be held Sat Oct 29th 7-9pm at the Carleton pool, followed by a social.  Any Alumni who can make it should contact Owen at ojbrethet@yahoo.com ASAP.
 
 
Swimmer Notes   
 
Swimmer in the News:  The following article appeared in the Mon Sept 19th Ottawa Citizen: http://carletonmasters.tripod.com/starsoftheweek.jpg.  Congrats to Susanne R (High Intensity 3) on the publicity prior to her amazing race at the Age Group World Championships Olympic Distance Triathlon on Oct 9th (10th in her age group -- details below). 
 
Babies Visit Pool:  Jack (born Sept 1st, son of Sarah F, 7:30am Earlybirds) visited the pool on Wed Sept 28th with his Mom.  Jonas (also born Sept 1st, son of Fiona, Whitecaps "B") visited the pool on Thu Oct 6th with his whole family!
 
News from London:  John Waring (Whitecaps "A", x-Varsity Coach) and his wife, Caroline, have moved to London, ON.  John is swimming with the London Silver Dolphins Masters team. 
 
Masters Nordic Skiing Anyone?:  Nakkertok Masters welcomes those over 30 who would like to increase your ski fitness, upgrade your classic or skate skills, try your hand at ski racing or improve your race times. Come and train with our new energetic head coach, Mike Vieira!  While the program is not intended for beginning skiers, you needn’t be a skilled skier or have any race experience to join. 
Practice Times:
Thursdays 7:00 to 8:30 p.m. These sessions are underway now and are led by Mike. We meet at Mooney’s Bay, off Riverside Drive on the grass beside the main parking lot (directly in front of the Terry Fox facility).  Please bring classic ski walking poles if you have them (7 to 10 cms shorter than your regular poles) and a water bottle.  Thursday sessions include ski walking/striding/ bounding, plyometrics, hill work and core strength. 
Saturdays, beginning on Oct.15 at P8 in Gatineau Park.  
From Oct. 15, there will be Thursday and Saturday sessions until the end of March.
Program Fees: $150. plus a current Nakkertok membership. The fees are due Oct 10. For complete information about Nakkertok, please refer to the website at http://www.nakkertok.ca/ or contact Jo-Ann Holden (8:30am Earlybirds): jholden@magma.ca.
 
Men's Suit for Sale:  Men's Black Nylon Speedo briefs with Carleton Masters logo. Size 32, only worn once.  Asking $20.  Please contact jeffrey.furry@gmail.com.

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/November time frame.
 
 
Fall Session Information
This section will inform you ahead of time of any upcoming special sets / workouts.  Note that the workout themes are posted on the bulletin board and web site: http://carletonmasters.tripod.com.  If you have any questions, don't hesitate to ask your coach. 
 
Congratulations to the 20 swimmers with perfect weekday attendance to date.  (We don't take attendance on Saturday morning.) 
 
7:30am Earlybirds (Sept 14-Oct 14th; 13 workouts; range 15-24; avg: 20.8)
Perfect Attendance: Barb P, Blair G, Francois A, Gwen, Leona

8:30am Earlybirds (Sept 14-Oct 14th; 13 workouts; range 11-17; avg: 13.8)
Perfect Attendance: Alan H, Colette K, Penny
Whitecaps "A" (Sept 13-Oct 13th; 13 workouts; range 18-29; avg: 22.5)
Perfect Attendance: Cam, Don W, Steve Morton
 
Whitecaps "B" (Sept 13-Oct 11th; 12 workouts; range 18-24; avg: 21.3) [missing Oct 13th!]
Perfect Attendance: Christiane W, George, Katie S
 
Nightcaps (Sept 13-Oct 13th; 10 workouts; range 14-20; avg: 16.9)
Perfect Attendance: Anna P, Brad W, Elizabeth P, Tara R
 
High Intensity (Sept 13-Oct 14th; 13 workouts (10 HI 2); range 5-15; avg: 10.8 [excluding Varsity])
Perfect Attendance: Dave S, Francois A
 

Masters Swimming Competitions
You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Cost is $26 for a registration good until Dec 31/06.  Contact Lynn for details. 
 
Some preliminary information on upcoming meets for the season is given below.  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 Oct 22nd (Please note date change from Oct 15th!) Technosport Sprint Meet (U of Ottawa) 7:45am warm up, 8:30am start, 11am finish, followed by free breakfast.  Events: 50fly, 50bk, 100fs, 50br, 50fs, 100IM, 200FR.  Cost: $25 (unlimited events; can pay on the day).  Deadline: Wed Oct 12th (late entries accepted).  Register on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to confirm that your entry was received.
 
Sun Nov 13th  Kingston Masters Meet (Kingston Military Sports Centre).  Registration: 9am; Warm-Up: 10am; Meet starts 11am.  Events: 100fl, 50br, 100bk, 50fs, 100IM, 200XMR, break, 200fl, 200bk, 200br, 200fs, 200IM (only one 200 per person!), 50fl, 100br, 50bk, 100fs, 200XFR, water slide, social.  Cost: $25 (can pay on-line or by mail). Deadline: Fri Nov 11th.  Full details at: www.ohm.you-name-it.ca.
 
Sat Nov 26th  Technosport Sprint Meet (U of Ottawa) 7:45am warm up, 8:30am start, 11am finish, followed by free breakfast.  Events: 400fs, 100fl, 200fs, 100bk, 100fs, 100br, 50fs, 200IM, 200MR.  Cost: $25 (unlimited events; can pay on the day).  Deadline: Wed Nov 16th.  Register on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to confirm that your entry was received.
 
Sat Dec 3rd  Technosport Distance Meet (U of Ottawa) 7:45am warm up, 8:30am start, 11am finish, followed by free breakfast.  Events: 800fs, 1500fs.  Cost: $25 (unlimited events; can pay on the day).  Deadline: Wed Nov 23rd.  Register on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to confirm that your entry was received.
 
Sat Jan 7th am Technosport Sprint Meet (Ottawa U)  
 
Sat Jan 15th  1000 Island Y Masters Meet (Brockville)  
 
Sat Jan 28th am Technosport Distance Meet (Ottawa U)
 
Sat Feb 11th pm  Nepean Winterlude Meet (Sportsplex; LC)
 
Sat Mar 11th am Technosport Sprint Meet (Ottawa U)
 
Fri Mar 31 - Sun Apr 2nd  Provincial Championships (St Catharines)
 
Sat Apr 8th am  Technosport Sprint Meet (Ottawa U)
 
Sat May 13th am  Technosport Sprint Meet (Ottawa U; maybe LC)
 
Sat Jun 3rd am  Technosport Distance Meet (Ottawa U; maybe LC)
 
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 Oct 2nd Wineglass Marathon, Corning, NY
Congratulations to Susan N-Y (8:30am Earlybirds) who completed this marathon in 3:47:53 (a PB by 7min) and finished 162nd overall and 7th in the women's 40-44 age group.  Full details at: http://www.wineglassmarathon.com/.
 
Sun Oct 9th World Age Group Olympic Distance Triathlon Championships, Hawaii
Congratulations to Susanne R (High Intensity 3) who placed an amazing 10th (out of 104) in the women's 25-29 age group (the most competitive age group of all) in 2:14:21.  Awesome job, Susanne!!!  Full results at: http://www2.triathlon.org/age-group/W05AG.HTML.
 
 
Ask the Coach
 
Dear Coach:  It's getting to that time of year when my ears hurt when I go outside after swimming (from the cold air).  What can I do to prevent that?  Sore Ears
 
Dear S. Ears:  Ensure that you have removed the water from your ears (by jumping up and down or using ear drops), and cover your head and ears before going outside with a hat and scarf.
 
Dear Coach:  Any idea where I can buy UltraSwim (Anti-chlorine) shampoo?  Need New Shampoo
 
Dear N.N. Shampoo:  I'm not sure, but I'm sure one of the swimmers can help?!
 
Dear Coach:  What should I do if I catch up to the person in front of me during a swim?  Busy Lane Swimmer
 
Dear B.L. Swimmer:  Ideally you want to start with everyone in your lane 5 seconds apart, or even 10 seconds if there is room.  If the distance between swimmers becomes less than 5 seconds, the people behind are drafting and thus do less work than the swimmer in front.  As it is bad swim etiquette to swim right behind someone, if you catch up to someone you should pass them.  If there isn't time to pass them, then you should go ahead on the next repeat.  Never leave less than 5 seconds behind someone, as it nearly guarantees you will be drafting.  Also make sure that you note exactly when you leave and when you finish each swim so that you always know your times.  This is the only way you can tell if you are descending / ascending (etc., as per the workout) and the only way you know if you are improving or not!
 
 
Private and Semi-Private Masters Swim Lessons
Fall/Winter Availability:
Mon 9:45-10:45am: Dec-Apr
Mon 3-4pm: Oct-Apr
Mon 4-5pm: Jan 9, Feb 6, Apr 17
Wed 8-9pm: Dec-Apr
Fri 9:45-10:45am: Nov 4, Dec 16, Jan-Apr
 
2005-2006 Prices:
Private:
Non-Members: $55 for 1 hour, $100 for 2, $140 for 3, and $180 for 4 hours, all plus GST.
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 
 
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. 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 compared to last year.  Staff/students, see the note below on the "bump up" fee required if you want to join the Masters programs (members only).  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 until 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) [Full -- contact me to be put on waiting list]
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.)
 
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 Control Desk around 7:45pm
Thursday Drinks (after Nightcaps workout): Meet by the Control Desk around 9:30pm
Saturday Brunch (after 9-10am workout): Meet by the Control Desk 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, photos, old newsletters and the Carleton Masters records, among other things, 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!