From: Lynn Marshall
[lynnmarshall@sympatico.ca]Carleton Masters Swimming Newsletter
#139
Sunday, March 19th,
2006
To: Carleton
Coaches (11 addresses)
Bcc:
Those Registered
for Fall 2005 / Winter 2006 and Alumni: High
Intensity (4 addresses), 6:30am Earlybirds (13 addresses); 7:30am Earlybirds (36
addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps "A" (55
addresses), 6pm Whitecaps "B" (40 addresses), Nightcaps (40 addresses),
Masters "Alumni" (41 members).
6:30am Earlybirds
Started
The 6:30am Earlybirds program
started 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 / Start of Spring/Summer Session
The Winter session ends Thu Apr 20th / Fri Apr 21st
for all groups. 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 will be available soon. Registration for Spring/Summer
will start Wed Apr
5th.
Jim Lee
Update
It was great to see Deb and Jim Lee at the pool on Fri Mar
10th. Jim is looking great and was at Carleton to use the
treadmill – the only exercise permitted to date after his January stroke.
Jim is now home but goes to rehab three days per week where he is focusing on
reading and speaking – skills he needs to perfect before resuming his job as a
Postal Meet Open
to All
1000 Islands Y is hosting a postal
swim meet (mail in your times) that is open to everyone (you do not need to be
registered with MSO). To enter you need to be timed by two people in 50fl,
50bk, 50br, 50fs and 100IM any time in April (not all on the same day), and send
in your results by May 10th. It costs $15 and you get a
T-shirt. Let me know if you want an entry form. This is not a
sanctioned “meet” so times do not count towards club records or Ontario/Canada
2006 statistics. However, as long as your coach is one of your two timers,
your times will count towards the end of term time
trials!
Swimmer
Notes
Some Interesting
Articles: Did you know that swimming and
cycling do little for your bones? Read about this and some
suggestions at: http://outside.away.com/outside/bodywork/200511/strong-bones-1.html.
Thanks to Cam D (Whitecaps “A”) for bringing this to my
attention.
Interested in learning
more (and some new information) about lactic acid, lactate, and acidosis (muscle burn)?
Check out this article: http://www.unm.edu/~lkravitz/Article%20folder/lactate.html.
Brought to my attention by Albert Guite, a TriRudy
contributor.
Pool Notes:
Pace Clock Synchronization and Early Morning Smokers: Just
a couple of updates for those who have complained about the cigarette smoke
smell early in the morning and questioned the pace clock synchronization…
First, we believe that
it is the overnight cleaning staff that has been smoking in the building,
causing a strong smell on the pool deck early in the morning which has
negatively impacted the early morning swims. Administration is following
up, and we hope this has been eradicated!
Secondly, when we are
doing short distances that involve stopping at both ends, it’s crucial that the
seconds hands be synchronized on the pace clocks. This is pretty easy to
do, by stopping any offending clock(s) and restarting in line with the
others. Unfortunately, one pace clock is now losing a few seconds per day
so this is being done more frequently than usual. In addition, only the
pace clocks with multi-coloured hands have adjustable minute hands. For
the other pace clocks, the only way to re-synch the minute hands is to turn them
off for (almost) an hour! Thus, if you need to know the “real” time, ask
the coach or check a pace clock with multi-coloured hands! Our apologies
for the inconvenience.
Swimmers in the
News: Alan Hunt (8:30am Earlybirds) was on the TV
news recently. Alan is a sociologist at Carleton and was talking about
similarities between humans and dogs. His Portugese Water Dog was also
featured!
Also, Laurie O (8:30am Earlybirds) is prominently
featured in Team Triumph’s web pages: http://www.pbest.ca/Triumph/.
Susan N-Y (also 8:30am Earlybirds)
is in the group shot, too.
Swimmer Moving to
Total Immersion
Workshop: An official Total Immersion
Weekend is happening in
Jazz on the Light
Side: Former 7:30am Earlybirds
swimmer, Rob Burnfield, will be
performing with the Cantata Singers of
Ottawa in a concert of light jazz tunes (such as A Nightingale Sang in Berkeley Square and
Tuxedo Junction), to be presented
at the Glebe-St. James United Church (First & Lyon) at 8:00 PM on Sat Mar 25th. Tickets are
$15 for seniors and students and $20 for all others, with a $2 discount when
purchased before the concert. Visit the web site for more information: http://www.cantatasingers.ottawa.on.ca.
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.
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.
Margaret King (8:30am Earlybirds) is
planning to do a swim for Arthritis at Carleton on Apr 21st.
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.
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
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.
Coming up soon will be the end of term time trials. Everyone will have the
opportunity to swim a timed 1500 (800 for those who take over 2:10/100m) on Thu
Apr 6th / Fri Apr 7th. Between then and the end of
the session, you also have a chance to do some shorter timed swims – ask your
coach for more details. As usual, for the last day of the session (Thu Apr
20th / Fri Apr 21st) there will be a “fun” set – feel free
to give input to your coach!
Congratulations to the six swimmers with perfect attendance since
January, plus the additional six
6:30am Very Earlybirds with perfect attendance to date (2
weeks):
6:30am
Earlybirds
(Mar 6-17th; 6 workouts; range 10-16; avg:
12.8)
Perfect Attendance: Blair G, Dave S, Francois A, Ian L, Sean K,
Ursula
7:30am
Earlybirds
(Jan 4-Mar 17th; 32 workouts; range 10-22; avg:
15.0)
Perfect Attendance: Leona
Missed 1 Workout: Francois A
8:30am Earlybirds
(Jan 4-Mar
17th; 32 workouts; range 8-18; avg:
13.5)
Missed 1 Workout: Alan H
6pm Whitecaps
“A” (Jan
3-Mar 16th; 32 workouts; range 19-38; avg:
25.6)
Perfect Attendance: Don W, Francois P, Gi, Joanne
D
Missed 2 Workouts: Pete L
6pm Whitecaps
“B” (Jan
3-Mar 16th; 32 workouts; range 14-26; avg.
20.0)
Missed 1 Workout: Christiane W
Missed 2 Workouts: George, Suzanne L
8pm
Nightcaps
(Jan 3-Mar 16th; 22 workouts; range 10-22; avg.
15.8)
Perfect Attendance: Elizabeth P
Update from MSC /
MSO (Masters Swimming
Masters
Swimming Canada and Masters Swimming Ontario are looking for some good people to
act on behalf of all registered swimmers. Information and nomination forms can
be found on the following web sites.
http://www.mastersswimmingontario.ca/
http://www.mastersswimmingcanada.ca/
1. MSC is
in need of board members and the deadline for MSC Board nominations has been
extended to March
24, 2006. Nominations to be
sent to: Juanita Prebble: dprebble@nbnet.nb.ca.
2. MSO
needs a representative on the "Council of Provinces" at the MSC board meetings.
There is no deadline for the Provinces to name their delegate. If you are
interested please contact any MSO board member.
3. A
request has come from Ted Hayes (from Swim Ontario) to have a rep replace
Claus Koch. It seems they really would like to have someone on board for their
meeting on the weekend of April 28-30.
4. Timers
and officials are still needed for the Ontario Provincials. Contact the
organizers if you can help.
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
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 Mar
11th
Technosport Arthur Inglis
Invitational Swim Meet (
There were eleven Carleton swimmers
at this meet. Ten were swimming for Carleton: George, Bozena, Andrew P and
George (80-84) set
a club record in 200fs (4:19)
Margaret (75-79) set
5 club records in her new age group: 50fs (1:21), 100fs (2:58), 200fs (6:15),
50bk (1:42), 50br (1:53)
Larry (65-69)
swam three events (50bk, 50br, 50fl). He wasn’t happy with his times, we
all thought he did well!
Andrew (55-59)
swam his usual breast, fly and IM and is looking forward to the Ontario
Provincials
Bozena (50-54) set
a club record in 100fl (2:05) and also did a PB in
50fl
Rob
T (50-54) set two club records: 50fs
(32) and 200fs (2:54)
Lynn (45-49) set
a club record in 50fs (29.40), an Ont record in 100fs (1:03.6) and a Nat record
in 200IM (2:34.8) [and many close misses: 0.04 outside the Ont record in 50fs,
0.05 outside the club record in 50br, 0.2 outside the Nat record in 200fs, and
0.8 outside the World record in 200IM!]
Gi (18-24) did
a PB in 50fl and a short course PB in 50fs (keep working on those
turns!)
The updated club records (without
the 10ths and 100ths of seconds, as we don’t yet have the official times) have
been posted on the web site.
Sat Mar
18th Dollard-des-Ormeaux (
Rob
T (6:30/7:30am Earlybirds /
Nightcaps) and Lynn (Coach) were
the two Carleton swimmers at this meet. The third
Rob T (50-54): Just outside his club
records in all 4 events: 50fs (33), 100fs (1:19?), 200fs (2:57), 100IM
(1:29)
Ask the
Coach
Dear
Coach: I get a sore lower back when
we do pull. What am I doing wrong? Sore
Puller
Dear S. Puller: First, ensure
that you have a pull-buoy appropriate for your size. If you are light you
want to use a smaller pull buoy as you need less floatation to keep your legs up
than a heavier person. Secondly, ensure that you keep your abs slightly
engaged to avoid arching your back. If neither of these helps, you can
always do pull without a pull buoy (just don’t
kick!).
Dear
Coach: I sometimes feel dizzy during
workout. Any suggestions? Head Spinning
Dear H. Spinning: First,
ensure that you have eaten something before workout (especially if you swim in
the morning). Keeping well hydrated (bring a water bottle) is also a good
idea. Some swimmers do find that they get dizzy / nauseous from certain
strokes (usually backstroke) or turns (usually flip turns). On backstroke,
try to keep your head still and your eyes focused on a spot straight above
you. For flip turns, some swimmers do find that, especially as they get
older, flip turns cause too much dizziness to be worth the effort. If you
are new to flip turns, then try avoiding unnecessary head movement, and have
your coach look at your turn and give pointers.
Dear
Coach: At my first swim meet I
noticed that some swimmers finish their race and jump right out of the water,
while others stay in the water until the whole heat is finished. Which is
best? New Racer
Dear N. Racer: It is good
etiquette and polite to remain in the water until the entire heat has
finished. You can actually be disqualified for leaving the water before
everyone is done! It’s also good to remain in the water after a hard
effort as standing up right away can cause you to become light-headed, not to
mention that it’s easier to climb out of the pool once your heart rate is a bit
lower! At some swim meets, to save time, the referee will actually ask
that all swimmers remain in the water until the next heat has
started.
Dear
Coach: You always tell me to touch
the wall with both hands on a breast stroke turn. What about the breast
stroke finish – is one hand ok? Another New
Racer
Dear A.N. Racer: The rules for
each stroke apply to the finish as well as the turn. In other words, on
fly and breast you must finish with both hands. In freestyle and
backstroke you can finish with any part of your body (one hand is recommended
but not required!), and in backstroke you must be on your back when you
finish.
Dear
Coach: Can you remind me of the new
breast stroke pull-out rules? A Breaststroker
Dear A. Breaststroker: For
those who are really interested in the full details of the rules, check out: http://www.fina.org/rules/SW/rules_sw.htm.
The only differences for Masters swimming are found at: http://www.fina.org/rules/M/rules_MSW.htm.
Here’s the breast stroke turn rule:
“During each
complete cycle, some part of the swimmer's head shall break the surface of the
water. After the start and after each turn, the swimmer may take one arm stroke
completely back to the legs. The head must break the surface of the water before
the hands turn inward at the widest part of the second stroke. A single downward
dolphin kick followed by a breaststroke kick is permitted while wholly
submerged. Following which, all movements of the legs shall be simultaneous and
in the same horizontal plane without alternating movement.
Interpretation: A dolphin kick is not part of the cycle and is only permitted at
the start and turn whilst the arms are pulling back to the legs or after the arm
pull whilst wholly submerged followed by a breaststroke
kick.”
While officials are still arguing
over this rule, to be on the safe side, ensure that your heels do not break the
surface during the dolphin kick (see “wholly submerged” above), and don’t do the
dolphin kick before you start your underwater pull (see “Interpretation”
above).
Dear
Coach: How important is it to
breathe on both sides in freestyle? A
Freestyler
Dear A. Freestyler: From both
symmetry (good technique) and avoiding injury perspectives breathing on both
sides is important. While we do see some elite swimmers breathing on only
one side at the World Championships and on TV, for many of these it was quite
obvious that they were asymmetrical. For the large majority of us who are
swimming for fitness and plan to keep swimming for many years, developing
asymmetries is likely to lead to injury (I’ll bet many of these elite swimmers
do have shoulder problems, or don’t always breathe only on one side!). For
open water swimmers and triathletes, as you have no control over the wind and
waves, being able to breathe on both sides is important. While it’s ok to
breathe only on one side when you race or for the small part of workout when you
are going above 85-90% effort, for the remainder of the time, breathing on both
sides is a good idea. You don’t have to breathe every 3 if that doesn’t
work for you. You can breathe every 2 or 4 and alternate sides by 25 or by
50, or you can breathe more on your weak side in warm up / warm down to
compensate for the extra strokes you took on your good side in the hard part of
the workout.
Dear
Coach: Sometimes I cannot get the
water out of my ears after swimming and it drives me crazy! What can I
do? Hopping on One Foot
Dear H.o.O. Foot: Well,
hopping does sometimes get the water out, but not always. You can buy ear
drops that will help get the water out at the drug store (e.g. Burosol).
They are a bit expensive but some in a convenient plastic squeeze bottle.
Once the bottle is empty you can make your own drops by mixing mostly rubbing
alcohol (which gets any leftover water to evaporate) with some vinegar or
hydrogen peroxide (which changes the Ph of your ear so that bacteria is unlikely
to form and thus help avoid ear infections).
Private and Semi-Private Masters
Swim Lessons
(Spring/Summer
availability coming soon!)
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