Carleton Masters Swimming Newsletter
#138
Saturday, March 4th,
2006
To: Carleton
Coaches (11 addresses)
Bcc:
Those Registered
for Fall 2005 / Winter 2006 and Alumni: High
Intensity (4 addresses), 6:30am Earlybirds (12 addresses); 7:30am Earlybirds (34
addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps "A" (55
addresses), 6pm Whitecaps "B" (40 addresses), Nightcaps (39 addresses),
Masters "Alumni" (41 members).
6:30am Earlybirds
Start
The 6:30am Earlybirds program starts
on Mon Mar 6th.
There is still space in this group. If you wish to join, you can register
on-line or through the Customer Service centre.
Easter
Cancellation
There will be no Earlybirds workouts
(6:30am, 7:30am or 8:30am) on Fri Apr 14th,
due to the Good Friday holiday. There will be just one public swim offered
at Carleton that day from 11:45am-3:30pm. Masters runs as usual on Sat Apr
15th and Mon Apr 17th.
End of Winter
Session
As several people have already been
asking, the Winter session ends Thu Apr
20th / Fri Apr 21st. The pool is closed
Apr 22nd through May 7th for annual maintenance (no $3
workouts as there will be no water in the pool!!). The Spring session
starts Mon May
8th. Details on programs offered and registration
start date to be announced.
Swimmer
Notes
Gilbert and
Sullivan: Whitecaps “A” swimmer,
Lisa Hans, will be performing in
the Savoy Society’s “HMS Pinafore” to be presented at the Centrepointe Theatre
Mar 31, Apr 1, Apr 2nd (matinee) and Apr 5-8th.
Tickets are $24.75 for adults, $14.75 for youth and students, and for the
matinee for children 10 and under it is $11.25. Groups of 10 or more get a
$2 discount. Talk to Lisa at the pool, or visit the web site to buy
tickets on-line: http://www.centrepointetheatre.com.
Painting
Exhibit: I got this information too
late to allow you to see the exhibition, but I still thought it would be of
interest. Penny Estabrooks
(8:30am Earlybirds) had her paintings on display at the Manotick Public Library
for the month of February.
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
Melanie Scantland (Whitecaps “B”)
is participating in this event by doing the 5000m swim. She is collecting
pledges at the pool or you can contact her via e-mail:
Scantland.MM@forces.gc.ca.
Also, for those of you who know Vincent
Richer (Technosport), he is going to swim 40km (two 5km swims each
day) over the four days in support of this cause. Check out his web site
at: http://www3.sympatico.ca/vricher/.
As each 5k swim is going to take him 3 hours (he’s a steady but certainly not
fast swimmer!), this quite an undertaking.
Obituary:
Alain Laliberte, 62, LaSalle
Masters, suffered a heart attack after completing a 400IM at the LaSalle Masters
meet on Sun Feb 19th. He died in hospital a week later. See:
http://www.fnq.qc.ca/fichiers/20060227deces.html.
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
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
Xmas Party Lost
and Found: Did you go to the Masters
Christmas party? Have your hands been cold since then? If so,
perhaps you left your gloves (adult brown and white knitted pattern)? Let
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.
Good job by the Earlybirds and
Whitecaps “A” on their 4x100 on 5:00 this past week. It was easy to tell
the sprinters (some of whom were nearly 15 seconds faster on #1 than #4 –
no names mentioned!) from the distance swimmers (a few of whom descended all
four: Cheri, Francois A, Jamie).
Congratulations to the 7 swimmers with perfect weekday attendance
to date:
6:30am
Earlybirds
(Mar 1st- 3rd; 2 workouts ($3); range 9-10; avg:
9.5)
Attendance stats start next week
when the group officially starts.
7:30am
Earlybirds
(Jan 4-Mar 3rd; 26 workouts; range 10-22; avg:
15.1)
Perfect Attendance: Leona
Missed 1 Workout: Francois A
8:30am Earlybirds
(Jan 4-Mar
3rd; 26 workouts; range 8-18; avg: 14.1)
Missed 1 Workout: Alan H
6pm Whitecaps
“A” (Jan
3-Mar 2nd; 26 workouts; range 23-38; avg:
26.6)
Perfect Attendance: Don W, Francois P, Gi, Joanne
D
Missed 1 Workout: Pete L
6pm Whitecaps
“B” (Jan
3-Mar 2nd; 26 workouts; range 14-26; avg.
20.0)
Perfect Attendance: Christiane W
Missed 1 Workout: Mariette, Suzanne L
8pm
Nightcaps
(Jan 3-Mar 2nd; 18 workouts; range 10-22; avg.
15.9)
Perfect Attendance: Elizabeth P
High
Intensity
(Jan 4-Feb 22nd; 20 workouts (14 HI2; 18 HI3); range 2-13; avg: 7.1
[excluding Varsity])
Missed 1 Workout: Francois A
(HI2)
[Note that the High Intensity
program is finished for the season, and will start again in
September.]
Update from MSC
(Masters Swimming
As you probably are
aware, MSC, the governing body of Masters swimming in
The latest issue of
Waves is on the website, http://www.mymsc.ca/index.jsp, a paper
copy has been mailed to each Club Contact [Ed. Note: that’s me]. This includes
the Nationals Meet Package and information about the upcoming election.
The nomination call is
included. Are there any potential MSC Board members in your Club? I would
be happy to answer any questions.
Yours in
swimming
Chris
Smith, President, Masters Swimming Canada
(chrismith32@hotmail.com)
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 (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.
Sat Mar
18th Dollard-des-Ormeaux
(
Fri Mar 31 - Sun Apr
2nd
Sat Apr 8th
am
Technosport Sprint Meet (
Fri Apr 21 – Sun
Apr 23rd
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!!)
Sat Feb
18th – Sun Feb 19th Keskinada Ski Loppett,
Margie B
(Whitecaps “A”) did the 25k classic
race on Saturday (309 participants). Jose (Whitecaps “A”) did the 29k skate race
(283 participants) and Sheila K
(Whitecaps “A”) did the 53k skate race (434 participants) on Sunday. Full
results at: http://www.sportstats.ca/. Here’s how
they did:
Margie:
131st overall, 31st woman and 3rd in women’s 30-34 in
2:02:13.5
Jose:
257th overall, 178th man, 21st in men’s 50-54
in 2:33:06.5
Sheila:
49th overall, 4th woman (in a very competitive
field), 1st in women’s
40-44 in 2:38:46.1
Sat Feb
25th Gasparilla Classic 15k Race
Here’s a race report taken from
TriRudy written by x-6:30am Earlybirds swimmer, Louise Rachlis. You can find full
details on this race at: http://www.tampabayrun.com/.
There was a light wind
in both directions for the Gasparilla 15k in
My biggest
challenge on the easy, flat, out and back course along the water was deciding
which t-shirt to wear for the race and keeping the suntan lotion from dripping
in my eyes as I ran. A nice change from whether I need long underwear with my
tights.
I decided on my fluorescent Utica Boilermaker shirt
because it was the only other 15k I'd done.
Among the thousands
of runners, as usual, no one was my speed, so I focused on my feet which were
doing okay (thanks, Ryan from Solefit) and the digestion of my new Accel energy
gel (not so okay.)
Along the same line, the lemon/lime sample
package of new Clif Bloks I got at the race expo was delicious, but they should
come in a reclosable package.
I didn't always have the genetic
modification that makes me ask "is there a race there?" whenever I'm going out
of town. But now I can't help feeling that a trip without a race is "just" a
vacation. It's automatic to at least investigate the racing
possibilities.
So when Kristin and I had planned our fifth
annual
However as the travel date approached,
I knew my haphazard winter running didn't merit the marathon distance, so I
downgraded to the 15k.
There was a large race expo in the Tampa
Convention Centre, with the usual assortment of shoes, clothing and booths for a
few other marathons, none Canadian.
The Florida Sports magazine
they give out had an article on "How You Can Still Run Fast As You Age", but the
type was so small and pale I couldn't read it.
At the finish
line were bags of popcorn, chunks of bread, bananas, and a half dozen live male
and female pirates to pose with. What could we have in
(Gasparilla is named after
Jose Gaspar who pirated in the
The race was very
well organized with lots of police, street closures and information. There were
male and female start locations, merging later on. A lot of effort for just
3,500 15kers and 1,300 marathoners the next day. But their gimmick is their
'ultimate running weekend' promotion for multi-race participants. There were 73
registered to do the 15k and 5k Saturday and the marathon Sunday, and 170 to run
the 15k, 5k and half marathon. Next year?
After the race we
drove up to the Pinellas Trail bike shop where for the 3rd year I rented the
same bike for a week.
Then a swim in the heated pool, and I'm on my way to my
lazy goal of an "Ironman in a Week." No, I'm not doing one 7 days from now, I'm
planning to swim 4k, bike 180k and run 42k over the week I'm here. Not quite
Rudy's boot camp.
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 (see last newsletter). One
final one from Shirley is to do
lots of stretching but do not overstretch, especially if you have been
running.
Dear
Coach: When I swim backstroke, I
tend to bob up and down quite a bit. Any tips to avoid this? Want to
be a Better Backstroker
Dear W.t.b.a.B. Backstroker:
Try to keep your head still and move your arms in a continuous flowing motion to
avoid pushing your head lower in the water as your arm enters. You can
also think about keeping your entire spine flat in the water (just rotate around
that axis), and try 1-arm backstroke drills to eliminate the bobbing. That
said, I saw Audrey Lacroix swim freestyle at the CIS (Canadian Interuniversity
Sport) Swimming Championships last weekend. She is a great flyer (:59 100
fly, 2:08 200 fly) and her freestyle looks just like 1-arm fly with a huge
bobbing motion. She set a new CIS record in 100 free swimming it in 55
seconds, so “pretty strokes” aren’t always the fastest J
!
Dear
Coach: When the theme is long
distance freestyle, I find that I lag behind my lane-mates (compared to short
freestyle and other strokes). I wonder if I am not breathing
properly? Is it best to do a bi-lateral breathing pattern? Do you
have any suggestions? Freestyle Freak
Dear F. Freak: First, you may
be a natural sprinter, and thus better suited to shorter swims. Secondly,
your pacing could be off (e.g. starting too quickly and thus slowing down a lot
as the repeat progresses). Finally, it could be a breathing thing.
Note that distance swimmers and sprinters do very different breathing patterns,
so you may need to adjust how often you breathe (distance swimmers tend to
breathe more often). Or it could be that you are not getting enough air
each time. Ensure that you breathe out fully while your face is still
underwater so that you are not wasting time with your mouth out of the water in
breathing out so that you can use all that time to breathe
in.
Dear
Coach: p.s. Is it best to do a
bilateral breathing pattern in long distance free swims? Freestyle Freak
(again)
Dear F. Freak (again): It is
indeed best to breathe the same number of times on each side over the course of
the workout. However, some find that for longer swims, at a fairly high
effort level, breathing more frequently (e.g. every 2 instead of every 3) is
much easier. Some swimmers can hold a 3 pattern even at high speeds over
long distances, but many can’t. So I’d suggest experimenting with your
breathing pattern. If breathing more frequently helps, you can counter the
extra breaths on your favourite side by doing more breaths on the other side in
warm up and warm down.
Private and Semi-Private Masters
Swim Lessons
Winter
Availability:
Mon 9:45-10:45am: Feb-Apr
Mon 3-4pm:
Feb-Apr
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