Carleton Masters Swimming Newsletter #136                        Sunday, February 5^th, 2006

 

To:  Carleton Coaches (11 addresses)

 

Bcc: Those Registered for Fall 2005 / Winter 2006 and Alumni: High Intensity (17 addresses), 7:30am Earlybirds (33 addresses), 8:30am Earlybirds (19 addresses), 6pm Whitecaps "A" (50 addresses), 6pm Whitecaps "B" (38 addresses), Nightcaps (37 addresses), Masters "Alumni" (41 members).

 

 

High Intensity Cancellations and End; 6:30am Earlybirds Start; Coaching Substitutions

Please note that all Varsity / High Intensity workouts are cancelled from Thu Feb 9^th thru Mon am Feb 13^th inclusive.  Also Heather M will be coaching Whitecaps “A” on Thu Feb 9^th and Blake C will be coaching Earlybirds on Fri Feb 10^th.  The last Varsity / High Intensity workout of the season is on Wed am Feb 22^nd (a week earlier than originally announced due to a change in the Varsity schedule).  Danny F will coach Whitecaps “A” on Thu Feb 23^rd and Blake C will again coach Earlybirds on Fri Feb 24^th.  The 6:30am Earlybirds program starts on Mon Mar 6^th.  If there is enough interest, we could run $3 workouts on Wed Mar 1^st and Fri Mar 3^rd.  Please let me know if this would interest you.

 

Buy Great Toys and Support the Varsity Swim Team if you Purchase TODAY!

Veronica (Whitecaps “A”) sells Discovery toys through demonstration parties and on-line.  From now until February 5^th, 15% of any toys that you purchase will go towards the Varsity swim team.  The web site is: http://www.discoverytoyslink.com/esuite/home/giggey/.  These toys are educational and good for babies up to teenagers.  If you would like to arrange to meet with Veronica, or if you have any questions, you can contact her at: veronica_giggey@rogers.com. 

 

 

Jim Lee Update

Jim Lee (7:30am Earlybirds) suffered a stroke on Sat Jan 14^th.  After just over a week in hospital he has been home for a while.  Here’s the latest update from his wife, Deb.

  “Jim continues to do very well.  He starts at the Rehab by the General on Monday [Feb 6^th].  It is a bit of a challenge for him to not be exercising the way he would like to be.  He does go for a lot of walks.  He has to wait for his head to catch up with what his body is telling him to do.  He is in good spirits and especially enjoyed the Calvin and Hobbs book that Leona brought one day.  The flowers were especially appreciated from the swim team.” 

  Thanks to Rob T for sending the flowers!  I believe that visiting hours at the Rehab centre are 3-8pm. 

  Jim (age 50) has been asked to participate in some studies due to how well the TPA treatment worked for him.  He has also been asked to participate in the education program to get information on this drug out to the community.  This will involve public speaking, with which, as a minister, he has lots of experience!

 

 

Women’s Locker Update

As most women who swim at 6pm know, finding a locker at that time of day has been near to impossible over the past weeks.  Normally when this happens, I notify the Control Desk and Paul Armstrong (Athletics PR) and one of the staff goes in and cuts off the unauthorized locks and this problem goes away for months.  This time, there was no improvement even though we were assured the locks had been cut.  This problem is so bad that one swimmer has actually transferred to Nightcaps to avoid this hassle!  There are some lockers that could be moved in to the women’s change room temporarily, but the feeling is that it would make the locker room too crowded.  The feedback I’ve had is that a slightly more crowded locker room is much better than no available lockers!  Over the annual shutdown (end of April), some full lockers will be replaced by half lockers in an attempt to improve the situation.  Again, feedback I’ve received is that most prefer full lockers, especially in winter.  Note that you are permitted to bring your belongings on deck, and there are usually lockers available in the alternate needs if you want extra security (compared to leaving your belongings in the open on the deck).  On a positive note, as of the end of last week, the number of lockers available went up considerably, so maybe there was a delay in cutting off the unauthorized locks?  In any case, your comments on the locker room (locker availability, clogged drains, and any other issues), are greatly appreciated and can be sent to Paul Armstrong at: Paul_Armstrong@carleton.ca. 

 

 

Swimmer Notes   

 

Our Condolences:  Rob van Veen (x-Whitecaps “A”) sends in this note about his mother who had been battling cancer.  “I'm sorry to have to inform you that my mother passed away Monday morning [Jan 30^th] at 9:18 am. It was very beautiful. Mom was trying to say something to me ("I love you", I believe). I was holding her hand and praying for her. She was completely at peace, and she took her last breath between the time I started and the time I finished the prayer. I had been with her almost 24 hours a day every day except one since last Christmas. Elaine was there for two weeks and weekends. I can't imagine anything better.

   There will be memorial service at Yorkminster Park Baptist Church in Toronto at the corner of Yonge and Heath on Friday, February 17 at 2:00 pm.”

Little Angels:  This year's Keskinada Loppet will serve as a fund-raising event for the Little Angels and Bone Marrow Transplant Fund of the Ottawa Hospital. This fund assists bone marrow transplant patients who are in financial need. Sheila Kealey (Whitecaps) will be skiing the 53km skate event on Sunday (Feb 19), and collecting pledges for this effort. For more information on the fund and how to contribute, you can visit: http://www.xcottawa.ca/articles.php?id=384.  [Ed. Note: Sheila is an awesome skier.  This is a great way to show support one of our top athletes by helping a great cause!]

Xmas Party Lost and Found:  Did you go to the Masters Christmas party?  Have your hands or your child’s head been cold since then?  If so, perhaps you left your gloves (adult brown and white knitted pattern) or hat (kids’ two shades of blue jester toque) behind?  We’d like to get these items to their proper home.  Let Lynn know if these are yours!

 

53^rd Annual Ottawa Sports Awards:  The 53rd. Annual Ottawa Sports Awards evening was held Tue Jan 24^th at Algonquin College sponsored by The Ottawa Citizen Algonquin College, the City of Ottawa and Eventgraghics.  With almost 500 in attendance, Susan Russell (High Intensity), received the award for triathlon – her bio read… This elementary teacher and resident of Ottawa has had an outstanding breakout season as Ottawa’s best female triathlete. In 2005, she won the Ontario Championships and finished 10th in the Hawaiian Triathlon World Championships held this past October. This was the best placing by any Canadian female.

 

Vicki Keith Visits Ottawa:  Vicki Keith, owner of many marathon swimming World Records (she’s the one who swam most of the Great Lakes doing butterfly!), is visiting Ottawa on Feb 12^th.  She will be speaking at the Trinity Presbyterian Church, 110 McCurdy Drive in Kanata at 9 and 11 am, and will be available for a meet and greet following each service.

 

Reminders:  The lifeguards and coaches remind you to help clean up the equipment (kick boards and pull buoys) after your workout, and also please avoid hanging on the lane ropes as they break so easily.  Thanks!

 

Carleton Swim Suits:  Price is $70 for the women's suits ($55 for girl's) and $35 for the men's (cash or cheque payable to "Carleton University").  The men's suits range from size 28 to 38.  The women's suits range from girl's size 22 to women's size 40.  If you would like a suit, please e-mail me at least a day in advance to arrange a time (preferably when I am coaching) so that I can have the suits ready for you. 

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Winter Session Information

This is where the winter attendance stats are listed along with information on upcoming special workouts (e.g. time trials).  The regular workout themes are posted on the web site. 

 

Congratulations to the 17 swimmers with perfect weekday attendance to date:

 

7:30am Earlybirds (Jan 4-Feb 3^rd; 14 workouts; range 10-18; avg: 15.6)

Perfect Attendance: Barb P, Leona

 

8:30am Earlybirds (Jan 4-Feb 3^rd; 14 workouts; range 8-18; avg: 14.1)

Perfect Attendance: Alan H

 

6pm Whitecaps “A” (Jan 3-Feb 2^nd; 14 workouts; range 23-38; avg: 28.7)

Perfect Attendance: Don W, Francois P, Gi, Joanne D, Pete L

 

6pm Whitecaps “B” (Jan 3-17^th; 7 workouts; range 20-36; avg. 22.1) – to be updated next time

Perfect Attendance: Bill S, Christiane W, George, Jennifer S, Marg E, Mariette

 

8pm Nightcaps (Jan 3-Feb 2^nd; 10 workouts; range 11-22; avg. 17.2)

Perfect Attendance: Elizabeth P, Jasmine

 

High Intensity (Jan 4-Feb 4^th; 14 workouts (9 HI2; 12 HI3); range 2-13; avg: 6.8 [excluding Varsity])

Perfect Attendance: Francois A (HI2)

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.  Note that you must register with MSO at least 3 weeks before your first competition. 

 

Some preliminary information on upcoming local and championship meets for the season is given below.  Full details on all Ontario Masters 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 11th pm  Nepean Winterlude Meet (Sportsplex; LC)  noon check in, 12:30pm warm up, 1:15pm start, 6:30pm estimated finish.  Events: 200 open, 100fl, 100bk, 50br, 50fs, 200 relay, break, 50fl, 50bk, 100fs, 100br, 400fs, 400 relay.  Cost: $25 (max 4 individual events and 2 relays).  Deadline: Wed Feb 1st for both registration and fees.  Full details and on-line registration (coming soon) at: http://www.nmsc.org/meets/wlude06i.htm. 

 

Sat Feb 18th  Rideau Speedeaus Meet (Ottawa U)  8:30am warm up, 9:15am start, 4pm estimated finish.  Events: 1500fs, 800fs, 50bk, 200IM, 100fs, 50fl, 100br, 400IM, 4x50FR, lunch break, pink flamingo relay, 200fs, 100bk, 100IM, 200br, 50fs, 200bk, 100fl, 50br, 400fs, 4x50MR.  Cost: $30 ($35 after Feb 13th) (max 6 events, plus relays).  Deadline: Sat Feb 4th (late entries may be accepted, space permitting).  Full details at: http://www.rideauspeedeaus.com. 

 

Sat Mar 11th am Technosport Arthur Inglis Invitational Sprint Meet (Ottawa U)  7:45am warm up, 8:30am start, 10:30am finish.  Events: 200fs, 50fl, 100bk, 50br, 50fs, 100br, 50bk, 200IM, 100fl, 100fs, 200MR.  Cost: $30 (unlimited events; can pay on the day).  Deadline: Wed Mar 1st. 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.

 

Fri Mar 31 - Sun Apr 2nd  Provincial Championships (St Catharines).  Full details at: http://www.eqadvantage.com/ontmastersprov/.  Entry deadline: Fri Mar 10^th.

 

Sat Apr 8th am  Technosport Sprint Meet (Ottawa U)

 

Sat May 13th am  Technosport Sprint Meet (Ottawa U; LC)

 

Sat Jun 3rd am  Technosport Distance Meet (Ottawa U; 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!!)

  

Sat Jan 7th Technosport Sprint Meet

Nine Carleton swimmers participated: George (WCB), Andrew (WCB), Bozena (WCB), Rob (7:30am), Lynn (Coach), Francois P (WCA), Katie (WCB), Vanessa (WCB -- her first Masters meet!), and Gi (WCA).  Official results are available at: http://ca.geocities.com/technosport@rogers.com/results/jan7_06.htm.  Here’s how everyone did:

Katie S (25-29, WCA): 1^st 50fs (37.33), 50bk (41.19 - PB), 100IM (1:32.50 - PB)

Vanessa (25-29, WCB): 1^st 100fs (1:23.81), 50br (50.58); 2^nd 50fs (37.39)

Lynn (45-49, Coach): 1^st 100bk (1:12.39 – national record), 200bk (2:31.42 – world record), 100fl (1:10.80 – national record)

Bozena (50-54, WCB): 1^st 100fs (1:40.98 - PB), 50bk (1:00.37), 50fl (51.51); 2^nd 50fs (43.84), 100bk (2:21.53), 100br (2:02.42 - PB), 100IM (1:52.28 - PB)

Gi (18-24, WCA): 1^st 50fs (32.39), 50bk (46.85), 50br (43.88), 50fl (38.54)

Francois P (35-39, WCA): 1^st 50bk (44.94 - PB); 2^nd 50br (44.64); 3^rd 50fs (35.04 - PB)

Rob T (50-54, 7:30am/NC): 2^nd 50fs (34.53), 50fl (39.41 – club record), 100IM (1:32.31)

Andrew P (55-59, WCB): 1^st 50br (43.56 – club record), 100br (1:36.79 – club record), 100IM (1:35.04 – club record)

George (80-84, WCB): 1^st 50bk (1:04.15), 50br (1:04.36)

Congratulations to Rob and Andrew on their club records!!

 

Sun Jan 15th 1000 Island Y Masters Almost Serious Meet (Brockville)  

Five Carleton swimmers participated (George, Andrew, Rob T, Gi and Lynn).  All swimmers posted good times and enjoyed the meet (and the food!).  Official times were already available before we left Brockville, and each swimmer received a certificate with their events and times.  Full results are available at: http://mymsc.ca/Competition.jsp.

Gi (men’s 20-24, WCA): 1^st: 50fs, 50br, 100br, 100IM

Rob T (men’s 50-54, 7:30am/NC): 3^rd: 50fs, 100fs, 50br, 100IM

Andrew P (men’s 55-59, WCB): 1^st: 50fl (40.40 – club record), 100IM (1:32.16 – club record); 2^nd: 50br, 100br (1:34.59 – club record)

George (men’s 80-84, WCB): 1^st: 200fs (4:20.94 – club record), 50bk, 50br, 100br

Lynn (women’s 45-49, Coach): 1^st: 100fs (1:04.01 – Ontario record), 50bk (35.90 – Ontario record), 100br, 50fl (32.48 – Ontario record), 200fl (2:30.45 – Canadian record), 100IM (1:15.28 – club record)

Congrats to George and Andrew on their club records!

 

Fri Jan 27^th – Sat Dec 28^th Pointe Claire Masters Swim Meet (Montreal)

Rob T (50-54; 7:30am / NC) participated in this meet: 100fs (1:18.34 – club record), 200IM (3:43.88), 50fl (40.51), 50fs (33.72), 100IM (1:27.52 – club record).  Congratulations to Rob on his 2 club records!  He reports that it was a fun meet, but that he has sworn off 200m events for the rest of the season or until he builds more stamina!!  It was suggested by one of the swimmers that the D'Ollard meet in March is a good one to attend.  There is also the La Salle meet in February.

 

Sat Jan 28th Technosport Distance Meet

Four Carleton swimmers participated: Susanne R (High Intensity), Bozena (Whitecaps “B”), George (Whitecaps “B”) and Lynn.  A photo can be seen at: http://carletonmasters.tripod.com/aphoto.html.  Here’s how we did:

Susanne R (25-29, HI): 2^nd 1500fs (19:45.09)

Lynn (45-49, Coach): 1^st 400IM (5:19.13 – world record), 1500fs (17:49.34 – world record)

Bozena (50-54, WCB): 1^st 1500fs (30:59.70 – club record, PB)

George (80-84, WCB): 1^st 800fs (18:57.94 – club record)

Congrats to George and Bozena on their club records.  Bozena took about 2.5 minutes off her old 1500m time!

Here is George’s meet report:

   This being a long distance swim meet - 400 I.M., 800 Free and 1500 Free - it was attended by few hardy souls, including four very enthusiastic swimmers from Carleton: Bozena, Lynn, young Susanne and old George.  Although Lynn didn't mention anything, George sensed that Lynn was poised for some sort of a record in the 400 I.M. With this in mind George surreptitiously checked out the current records: 5:51.58 for the Canadian and 5:28.91 for the World record.

   When the race started, Bozena and George, with stop watch (actually George's Timex), pencil and paper in hand started timing Lynn's splits.  Lynn started in her usual furious pace doing the 100 Fly in 1:12.47; at the end of the backstroke the time was 2:36.01, while at the end of the Breaststroke with only 100 meters of free style to go, the time was 4:10.38; At this point the unofficial timers of B. and G. knew that Lynn was going to do it, and by George, she did it in 5:19.56, almost 10 full seconds under the old World Record.!! [Ed. Note: No fair that you knew before I did!]

   Now one would assume that such an accomplishment would be enough for any ordinary mortal; but not for Lynn. Later she proceeded to establish another world record in the 1500 meters. Unfortunately the unofficial timers of B. and G. were still basking under the reflected glory from the 400 IM effort and had no presence of mind to compose themselves and do more timing; with think that Lynn was averaging about 1:12 per 100 meters.

   After all this, everything else was a bit anticlimactic; still for the record Bozena bravely swam the 1500 in a very respectable time, young Susanne looked great in the same event, while George managed to finish the 800 meters slightly under 19 minutes.  By the way the records for this event in George's age group is 14:46 for the Canadian and 13:29 for the world record. Obviously George has a lot to learn or else wait until he matures a bit more before he makes an attempt at records.

 

Sun Feb 5^th Canadian Indoor Rowing Championships, Toronto

George (Whitecaps “B”) is participating in this event today.  Results next time!  Full details at: http://www.cdnindoorrowing.org.  

 

 

Ask the Coach

 

Dear Coach:  It seems that the swipe machine at the Control Desk is faulty as almost all students need to swipe twice before it works.  This causes a huge line up at peak times.  Can anything be done?  Frustrated Swimmer

 

Dear F. Swimmer:  This was reported to Paul Armstrong and they agreed that the machine wasn’t working well and swapped it with the back-up machine the same day.  Things seem to be working much better now!  Thanks for letting us know about this problem.

 

Dear Coach:  I keep getting leg cramps during workout.  I do my stretching, drink water and eat bananas.  What else can I do?  Cramping Swimmer

 

Dear C. Swimmer:  It sounds like you are doing all the right things.  You may want to try bringing a sports drink to the pool and drink lots in the half hour or so before your workout starts.  The other thing, as leg cramps tend to recur, is to stop before the cramp sets in and stretch or switch strokes.  Maybe some of our readers have some other suggestions? 

 

Dear Coach:  Some members of my lane don't swim the whole workout.  They regularly skip 50s.  This bothers me although I'm not sure if it should since it's not slowing me down any.  I think that they could maybe get a better workout if they chose a slower lane. After all, if the coach wanted us to sprint so hard that we had to take an extra minute rest, it would be in the workout.  Am I right to be annoyed?  If swimmers find the pace times regularly too fast to keep up with the workout, what should they do?  Workout Monitor Swimmer

Dear W.M. Swimmer:  It is sometimes necessary for swimmers to stop due to goggle issues, cramps, bathroom breaks, health issues, etc.  However, if swimmers are finding the pace times too fast all the time (not just on a bad day), they should talk to the coach about alternatives.  The main thing is for those who stop to not interfere with those who are doing the full workout.  If you need to take a break for whatever reason, join back in at the end of the lane, without drafting those who have been swimming.  If the lane you are in is not working out for you (too fast, too slow, etc.), ensure that you talk to your coach!  If you do need to take a break due to feeling tired as opposed to anything urgent, try to wait until the end of a repeat, so that you don’t throw off your lane-mates.

 

Dear Coach:  How can I get faster?  New Swimmer

 

Dear N. Swimmer:  This is a short question that has a fairly long answer.  Getting faster at swimming involves a lot of factors.  For a very new swimmer, becoming comfortable in the water is key as any anxiety affects the breathing.  Once you are comfortable in the water, it then becomes a combination of technique and training.  Ask your coach to give you some technique tips to work on.  Also, ensure that you are doing the workout as written.  It is very important to vary your speed and take the appropriate rest.  If you always swim at the same speed with the same amount of rest after the same distance of swimming, you won’t see much improvement.  The improvement comes from forcing your body to adjust to different stresses (distance, rest, intensity, etc.).  Of course, you also have to be aware of your current limitations due to illness, injury, and any health conditions you may have.

 

Dear Coach:  I am planning an cycle endurance race in the summer (one week of daily racing).  What can I do in the pool to help?  Crazy Cyclist

 

Dear C. Cyclist:  In this case, different from the swimmer above, you want to focus your efforts on endurance rather than overall speed.  Doing other sports (and not just cycling) will help alleviate the boredom factor of just cycling all the time.  Obviously, your swim technique is less important (as long as you are not injuring yourself through poor technique).  Your focus in the pool (as on the bike) will be on endurance.  You may want to supplement your Masters swimming with a long swim once per week where you focus on getting a certain distance done in a certain time (without stopping).

 

 

Private and Semi-Private Masters Swim Lessons

Winter Availability:

Mon 9:45-10:45am: Feb-Apr

Mon 3-4pm: Feb-Apr

Mon 4-5pm: Apr 17

Wed 8-9pm: Mar-Apr

Fri 9:45-10:45am: Feb-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 

 

Winter Term Registration: If you have not yet done so, please register for the Winter term as soon as possible, to ensure that the coaches have up-to-date class lists.  You can register on-line 24 hrs/day at http://www.carleton.ca/athletics, or by phone (520-4480) or in person (main floor) from 8:30am-4:30pm M-F.  Note that those registered in the current High Intensity groups are paid up until February.  All other groups require re-registration for January.  Whitecaps is full for the Winter term, but all other groups have space.  You can also register now for the 6:30am Earlybirds (starting in March).  The workout themes for Winter 2006 are posted on the web site: http://carletonmasters.tripod.com.

 

Web Site Links and Newsletter Archive: Some swimmers reported that they had problems viewing some of the recent photos.  It's sometimes easier to access the web site pages, by going to the main page (http://carletonmasters.tripod.com) and then clicking on the link of interest (e.g. recent photos). 

Also, if your copy of the newsletter does not arrive or is accidentally deleted, you can view all the old newsletters on the web site.

 

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!

Lynn

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

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