Carleton Masters Swimming Newsletter
#137
Sunday, February 19th,
2006
To: Carleton
Coaches (11 addresses)
Bcc:
Those Registered
for Fall 2005 / Winter 2006 and Alumni: High
Intensity (17 addresses), 7:30am Earlybirds (34 addresses), 8:30am Earlybirds
(19 addresses), 6pm Whitecaps "A" (50 addresses), 6pm Whitecaps "B"
(39 addresses), Nightcaps (37 addresses), Masters "Alumni" (41 members).
High Intensity
Cancellations and End; 6:30am Earlybirds Start; Coaching
Substitutions
The last Varsity / High
Intensity workout of the season is on Wed am
Feb 22nd (a week earlier than originally
announced due to a change in the Varsity schedule). Danny F will coach Whitecaps “A” on Thu Feb
23rd and Blake C will
coach Earlybirds on Fri Feb 24th.
The 6:30am Earlybirds program starts on Mon Mar
6th. If there is enough interest, we could run $3 workouts on
Wed Mar 1st and Fri Mar 3rd. Please let me know if
this would interest you. So far I have had very little interest in
these two $3 workouts, so unless I have 10 e-mails this week, they won’t
happen!
Jim Lee
Update
Jim Lee (7:30am Earlybirds) continues to
recover well after his stroke in mid-January. He is at the rehab centre at
the General but goes home most evenings and weekends. He enjoyed the visit
from Leona, Mary-Lou and Jan, as well as the flowers from Ursula and
Sean.
Toys to Support
the Varsity Swim Team
Thanks to Veronica (Whitecaps “A”) for
organizing this Varsity fundraiser and to those of you who bought toys.
While the fundraiser is over, you can still purchase toys at: http://www.discoverytoyslink.com/esuite/home/giggey/.
Women’s Locker
Update
Thanks to those of you who have sent
in comments on the women’s change room. Please continue to send in any
concerns to Paul Armstrong at: Paul_Armstrong@carleton.ca.
Swimmer
Notes
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
Benefit Concert
for Footsteps to
Susanne
Russell Wins 2005 |
| ||
|
| ||
In one of
triathlon's hot beds, winning the Ottawa Sports Award is not an easy task
and winning it just capped off a great year for the local
triathlete. "I felt very excited and honoured as there were so many
excellent athletes being recognized that evening, and also because there
are so many talented triathletes that I admire in our
community." |
|||
Support Cancer
Research and Coach Kristi: On July 21-23, 2006,
http://www.endcancer.ca/site/TR?px=1210135&s_redId=13435&fl=en_US&s_tafId=13970&pg=personal&fr_id=1160
BIG Swim for
Arthritis: This swim for arthritis (promoting
the benefits that swimming has for those with arthritis) is being held April
20-23, 2006 at pools across
X-Carleton
Swimmer in the News: Mike Scherman (x-Whitecaps “B”) recently
won the 100-mile Yukon Arctic Ultra
Marathon:
Vacation
Suggestion: Larry (8:30am Earlybirds) recently returned
from a vacation at the Atlantis Resort at
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
"
Nose Clips for
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.
Perfect
attendance foiled! Alan Hunt was the only 8:30am Earlybird
member with perfect attendance in the last newsletter. We were all
surprised and a bit worried when he missed last Wednesday. On Friday, he
told us his tale of woe… He kindly went outside to scrape the ice off his
wife’s car (he walks to Carleton). While he was doing that (dressed in a
light sweater), she took the dog for a walk and locked him out. It took
him 45min of wandering the neighbourhood to find her by which time it was too
late to get to the pool. He says that divorce papers have been filed…
J
Congratulations to the 11 swimmers with perfect weekday attendance
to date:
7:30am
Earlybirds
(Jan 4-Feb 17th; 20 workouts; range 10-22; avg:
15.7)
Perfect Attendance: Barb P, Leona
Missed 1 Workout: Francois A
8:30am Earlybirds
(Jan 4-Feb
17th; 20 workouts; range 8-18; avg:
14.4)
Missed 1 Workout: Alan H (see story above!)
6pm Whitecaps
“A” (Jan
3-Feb 16th; 20 workouts; range 23-38; avg:
27.8)
Perfect Attendance: Don W, Francois P, Gi, Joanne D, Pete
L
6pm Whitecaps
“B” (Jan
3-Feb 16th; 20 workouts; range 16-26; avg.
20.4)
Perfect Attendance: Christiane W,
Mariette
Missed 1 Workout: George, Suzanne L (sorry for missing
Suzanne’s perfect attendance last time!)
8pm
Nightcaps
(Jan 3-Feb 2nd; 10 workouts; range 11-22; avg. 17.2) – to be updated
next time
Perfect Attendance: Elizabeth P,
Jasmine
High
Intensity
(Jan 4-Feb 18th; 18 workouts (13 HI2; 17 HI3); range 2-13; avg: 7.0
[excluding Varsity])
Missed 1 Workout: 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
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
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
(
Sat Apr 8th
am
Technosport Sprint Meet (
Sat May 13th
am Technosport Sprint Meet
(
May 19-22nd, 2006
National Championships (
Sat Jun 3rd
am Technosport Distance Meet
(
Aug 4-11th,
2006 XI FINA World Masters
Championships,
Race
Results: (Please send
in your results!!)
Sun Feb
5th Canadian Indoor Rowing Championships,
George (Whitecaps
“B”) participated in this event and handily won his age group! Full
details at: http://www.cdnindoorrowing.org.
Check out his race report…
George’s Race
Report:
On Sunday February 5, 2006,
following a suggestion and encouraged by Francois Audet, I took part in the
Canadian Indoor Rowing Championships, held in the CBC building in downtown
For this occasion the organizers had
set up about 20 of these machines in the lobby of the CBC building for warming
up and cool down, and another 30 or so arranged in the form of a triangle in the
spacious atrium of the building. The machines were hooked up to a number of TV
screens on which little boats were projected indicating the relative position of
the competitors. The spectators, and there were lots of them, were very close to
the action creating quite a congenial atmosphere.
There were no dressing rooms (nor
showers), so one had to wear one's racing outfit under the street clothes and
simply undress on the spot. For the occasion I had on my grandson's black
spandex shorts, the kind that fits snugly around one's thighs, making one look
more robust than one really is ; for a top I had a black T-shirt I bought in
Greece with a bunch of stylized (and obviously nude) runners stenciled in front;
sone one described it as the Johnny Cash look, sans the
guitar.
The whole thing is run like a swim
meet with the participants arranged according to age in five year intervals. I
was in the 80 plus category, and as usual the only entry so I had to
race with some youngsters, actually 70+. On my left was Frank; he said he
was doing this for 25 years, and he was a bit taken aback to learn that I
was doing for only two weeks.
Needless to say that my boat was
left quickly behind and eventually it was the only one left on the screen; at
this point all eyes were focused on my boat; spectators and competitors alike
started chanting encouragement calling out how many meters were left to the
finish line. Finally when my boat crossed the line there was a great
applause and perhaps some relief; my time for the 2000 meters was 9min and
45secs, better than I have ever done, but short of the record of 9min 20 sec
held by another old but obviously more vigorous chap from
BC.
Anyway on this day I was good enough
for first place and a gold medal, which was placed around my neck in an official
presentation with the CBC cameras rolling. I haven't seen the film
yet so obviously was considered not newsworthy.
I must say I found the whole thing
very efficient; we got there at 8 o'clock, raced at 9, had my medal by 10, home
by 11 with a well deserved glass of beer.
I would like to take this
opportunity to thank Francois for getting me into this; I think rowing is a
marvelous exercise, very compatible, even complimentary to
swimming. I think we should consider a
team for next year.
Sat Feb 11th
Six Carleton
Masters participated in this event. Despite the meet being long course
(50m pool, which should be slower than a 25m pool), both
Gi and
Sean set club
records in 200m breaststroke! Congrats, guys! Not quite complete
results are available at: http://www.nmsc.org/meets/wlude06.php
(these still don’t have the 200 open broken down into the correct
strokes). And, thanks to Gi, a group photo is available at: http://carletonmasters.tripod.com/aphoto.html.
George’s race report is below – many thanks to George for writing
this!
Good job everyone – here’s how they all
did:
Kelly
R (Whitecaps “A”; Women’s 25-29)
1st 100fs (1:09.77), 200fs (2:36.33), 400fs (5:30.16), 50br
(42.40)
Bozena (Whitecaps
“B”, Women’s 50-54) 2nd 50fl (50.82); 3rd 50br (56.89);
4th 100br (2:07.28); 7th 50fs
(44.71)
Gi (Whitecaps
“A”, Men’s 20-24) 1st 200br (3:28.80 – Club Record), 50fl (36.59);
2nd 50fs (31.01), 100fs (1:13.38)
Dave
B (7:30am Earlybirds, Men’s 35-39)
2nd 100bk (1:23.71); 4th 100fs (1:10.12); 7th
50fs (31.84)
Sean
K (High Intensity, Men’s 50-54)
1st 50bk (45.87); 2nd 100br (1:38.29); 3rd 50br
(43.11), 200br (3:38.34 – Club Record)
George (Whitecaps
“B”, Men’s 80-84) 1st 200fs (4:25.78), 50bk (1:04.59), 100bk
(2:20.65), 50br (1:04.67)
For the record, a Carleton
swimmer competing for another team, and an x-Carleton swimmer are also listed –
congrats also to Larry and Bernie:
Larry
D (8:30am Earlybirds, Men’s 65-69
swimming for Ottawa Y Masters) 1st 50bk (41.41), 50br (43.75);
2nd 200? 3:39.96
Bernie (x-7:30am
Earlybirds, Men’s 55-59 swimming for Stittsville) 1st 50bk (43.81);
3rd 50fs (35.94), 50br (43.38); 4th 50fl
(44.76)
George’s Race
Report:
Here are my personal recollections
of the 2006 Winterlude meet. I don’t think the meet was as well attended as in
previous occasions, with only 149 swimmers, none of them in the 80+ category,
which made my job easier if less challenging.
The team representing Carleton was
small, only six stalwart individuals, but what was lacked in numbers
certainly was made up by an enthusiastic and very
spirited performance by all concerned. The team covered a wide range
of ages, from Gi Wu's 23 to George’s 82, while Dave Bourdon and Sean Kelly
filled in nicely the in between gap; two ladies, Bozena Lech and Kelly
Rhodenizer provided the feminine touch.
I don't think any great records were
established [Ed. Note: 2 club records!] but we all did well, as shown by the
results listed elsewhere. Here are my personal observations and editorial
remarks.
Gi, under the strict but inspired
tutelage of coach Lynn, showed considerable improvement in style and times [Ed.
Note: congrats to Gi on his great 50, and with some pace work the 100 will
improve a lot!]. Dave, in his first meet since he was a teenager, said he was
nervous, but certainly did not showed it; on the contrary he appeared cool and
collected, and he and Sean proved to be fine teammates, encouraging one and all
and keeping track of splits, times etc.
In one critical
occasion Sean retrieved my misplaced cap just as I was about to get up on the
starting block, thus saving me the embarrassment of swimming with my goggles
wrapped around my neck. Thanks Sean.
Bozena was somewhat disappointed for
being restricted to only four swims, the limit under the format of this
meet, with no opportunity to demonstrate her usual stamina and supreme
conditioning by swimming everything under the sun. Young Kelly, obviously a fine
swimmer, did the 400 Free in good style winning her heat way ahead of the rest
of the swimmers.
We all missed coach
The customary team photo was taken
for posterity.
The after meet complimentary food
and refreshments were ample and very tasty, and we all did justice to
it.
Sat Feb
18th Rideau
Speedeaus Meet (
Registration numbers were
significantly down at this meet, hosted by
Here’s how we
did:
Andrew
P (Whitecaps “B”, Men’s 55-59) 50br
(42.53 – Club Record & PB), 100br (1:36.49), 50fl (39.24 – Club Record &
PB), 100IM (1:33.49)
Francois
A (HI/7:30am Earlybirds, Men’s 45-49)
200fs (2:18.52 – Club Record & PB), 800fs (10:06.03 – Club Record & PB),
50br (36.00 – Club Record & PB), 200br (2:52.93), 200IM (2:40.04 – Club
Record & PB), 400IM (5:41.57 – Club Record &
PB)
Lynn (Coach,
Women’s 45-49) 200fs (2:12.27 – National Record), 400fs (4:47 – National
Record), 800fs (9:21.65 – World Record), 100br (1:27.25 – Club Record), 200fl
(2:30.39 – National Record), 200IM (2:36.49 – National
Record)
Ask the
Coach
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: We had lots
of good suggestions for our readers on this one… First, especially for
women, this can be a sign of low calcium. It’s difficult for athletes to
get a lot of calcium in their diets. Secondly, runners are more prone to
leg cramps if they have run earlier the same day. Finally, as calf cramps
tend to recur, a good massage can help. Thanks to Heather S, Theresa, and John B for these
suggestions!
Dear
Coach: I am planning a 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: Just wanted to
pass along an e-mail received on this subject – do be
careful!!
Don't do it! The
last Masters' swimmer to compete in one of these things
(Montreal-Boston-Montreal) never recovered from the nerve damage caused by
leaning on his handbars for the extended time. We haven't seen him
since. Don't do it!
A concerned fellow
swimmer.
Dear
Coach: My flip turns are often
crooked. What am I doing wrong? New
Flipper
Dear N. Flipper: A flip turn
is a complicated movement and should be practiced in parts until you get it all
put together properly. It’s important that you pull up equally hard with
both arms and keep your body straight (no twisting) so that you go straight
over. Aim to have your toes pointing up when you hit the wall, rather than
turning too soon. Ask your coach to do a flip turn
clinic!
Dear
Coach: Flip turns make me too tired
(I can’t hold my breath long enough). Is there anything that can be
done? Another Flipper
Dear A. Flipper: Practice
makes perfect! When you ask your body to do anything new, it will be a
challenge. Your body adapts to what you ask of it (within reason!), so the
best way to be able to do flip turns all the time is to do flip turns all the
time! Seriously, though, if you gradually increase the frequency of your
flip turns (either in number or by the amount of time in the workout) it will be
become easier. For an experienced swimmer, an open turn takes much more
effort!
Dear
Coach: What’s the difference between
4 x 50 IMO and a 200IM? A Newbie
Dear A. Newbie: When you swim
four x 50m you stop after every 50m. The pace time given will be for your
50m swim (including your rest). When you swim 200m you do the entire 200
without stopping and the pace time is for the 200m (plus rest). Ask you
coach for help with understanding the workout on the board if it’s not
clear.
Dear
Coach: Can you explain a bit about
lane etiquette and passing? Just Wondering
Dear J. Wondering: Lane
etiquette is mainly common sense rules to ensure that everyone can have a good
swim. Thus, it’s important to keep out of the way of those who are
swimming when you are not and to avoid doing unexpected things that could lead
to collision or injury (e.g. suddenly doing a breaststroke kick while swimming
freestyle, starting less than 5 seconds behind or ahead of someone, stopping in
the middle of a length, standing or holding the wall in front of the “cross” at
the end of the lane, etc.). As for passing, advanced swimmers should be
able to pass (or be passed by) their lane-mates without either swimmer needing
to adjust his/her speed or stop. Our lanes are plenty wide enough to be
three (or even four) abreast for a short time, as long as everyone is aware of
their surroundings. Knowing where everyone is in your lane is vital to
passing safely. If you realize that someone is going to be passing another
of your lane-mates, you can help by swimming near the lane rope to give them a
bit more space to pass. For less advanced swimmers, the passee can pause
slightly at the end of a length to let the passer by, or the passer can tap the
passee on the foot, to indicate that he is passing. Generally you pass by
swimming up the middle (on the black line), exercising caution not to cause a
collision. Ask your coach to give you a passing drill, if your lane would
like to work on this.
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
Tue/Thu 7:30-8:30am **NEW**:
Mar-Apr
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
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
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!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club
website: http://carletonmasters.tripod.com