Carleton Masters Swimming Newsletter #141                          Sunday, April 16^th, 2006

 

To:  Carleton Coaches (11 addresses)

 

Bcc: Those Registered for Fall 2005 / Winter 2006 and Alumni: High Intensity (4 addresses), 6:30am Earlybirds (18 addresses); 7:30am Earlybirds (36 addresses), 8:30am Earlybirds (26 addresses), 6pm Whitecaps "A" (55 addresses), 6pm Whitecaps "B" (40 addresses), Nightcaps (40 addresses), Masters "Alumni" (40 members).

  

 

End of Winter Session / Start of Spring/Summer Session

The Winter session ends Thu Apr 20^th / Fri Apr 21^st for all groups.  (Swims run as usual on Easter Monday Apr 17^th.)  The pool is closed Apr 22^nd through May 7^th for annual maintenance (no $3 workouts as there will be no water in the pool!!). 

 

The Spring session starts Mon May 8^th.  Masters groups available for Spring/Summer are: 6:30am Earlybirds; 7:30am Earlybirds; 8:30am Earlybirds (May-June only); and 6pm Whitecaps.  Saturdays will be 8-9am OR 9-10am in May/June, and 10-11am ONLY in Jul/Aug.  Check the Masters web site (http://carletonmasters.tripod.com) and the Carleton web site (http://www.carleton.ca/athletics/programs/summer_programs/aquatics.html#masters) for full details and prices.  Please register on-line or through the Customer Service office (520-4480, 8:30am-4:30pm M-F) before the next session starts so that your coaches have accurate class lists!

 

 

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 10^th.  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!

 

 

MSC Board Member Election

Masters Swimming Canada is holding an election for 8 board members (12 are running).  Carleton gets to submit one ballot (with 8 votes).  You can read the bios at: http://www.mymsc.ca/MSCNews/200604/NomineeBios_en.pdf.  If you have any input (especially if you are a regular competitor) please give me your suggestions before the pool closes.

 

 

Swimmer Notes   

 

Get Well Wishes:  Whitecaps swimmer Evelyn Simpson has undergone surgery for the removal of a benign cyst in her brain.  The most recent update (from Apr 10^th) is that she is now in the Civic short-term rehab unit undergoing occupational therapy and physiotherapy to help with the memory and cognitive problems that are a normal short-term side effect of brain surgery.  She is expected to stay in that unit for about two weeks and visitors are welcome.

 

More Get Well Wishes:  Tarek Raafat (Whitecaps “A” & Varsity Coach) is now recovering at home after a few days in hospital after an emergency appendectomy on Apr 11^th.

 

Big 5-0!:  Joanne Dawson (Whitecaps “A”) has a milestone birthday coming up on Wed Apr 19^th.  Thus the end-of-term dinner on Thu Apr 20^th will also be a birthday celebration for Joanne.  All welcome and Joanne has chosen Infusion, on Bank Street in the Fifth Avenue Court (between Fourth and Fifth Avenue on the east side of Bank).  Cam is doing a rough count of numbers, so feel free to let him know if you plan to attend.

 

Ease on Down the Road (Wizard of Oz Theme):  Michelle, daughter of Nicole Delisle (Whitecaps “A”) will be performing a solo in this performance to be held at 2pm and 7pm Sat May 6^th at Centrepointe Theatre.  Nicole can get advance tickets for $25 until Apr 22^nd.  Tickets are $29.43 at the door.  Everyone is welcome to attend the get together at Nicole’s place after the show (773 Fairdale Ave.)

 

Obituary:  Ian Button (Nepean Masters Swim Club, age 30) swam in the Technosport meet on Sat Apr 8^th, doing a best time in 200IM.  On Sun Apr 9^th, he collapsed while cycling due to a suspected heart arrhythmia, and tragically did not survive.  Ian’s wife, Michelle, is expecting their first child in a few months.  You can read the many memorial messages on the Nepean Masters web site: http://nmsc.org/. 

 

Swimmer in the News:  The article on Tourette’s syndrome featuring Francois Parent (Whitecaps “A”) will now appear in the September issue of Canadian Living.

 

Interesting Reading:  The latest issue of Applied Physiology, Nutrition and Metabolism can be viewed on-line at: http://pubs.nrc-cnrc.gc.ca/cgi-bin/rp/rp2_tocs_e?apnm_apnm2-06_31.  It includes interesting articles, such as “Power Training for Older Adults”, “Effects of a high-intensity swim test on kinematic parameters in high-level athletes”, etc.

 

More Interesting Reading:  You’re not getting older, you’re getting (a bit!) slower:  A US swimmer used 5^th place on the USMS 2004 Top 20 lists (for short course yard times) to produce a table allowing you to convert your time to an equivalent time for another age group, see: http://www.usms.org/articles/articledisplay.php?a=143.  You can also read about the Scottish Masters swim decathlon rules: http://mymsc.ca/DecathlonRules.pdf.  These use the 2002 World Masters rankings to allow comparisons between age groups.  (The Scottish statistician must have way to much time on his/her hands!!)

 

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 Canada. For more information visit http://www.bigswim.ca or call 1-877 BIG SWIM.  Volunteers and swimmers needed!  If you would like to sponsor one of our swimmers, your support is appreciated!

   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 1500m swim for Arthritis at Carleton on Apr 21^st.  Here’s Margaret’s request for pledges: 

On April 21 @ 0650 I will attempt my first 1500m, non-stop, free style with perhaps a couple of 'kool' lengths back!  This will be a tribute to my parents who both suffered through arthritis; in particular My Mum, who was crippled by this disease.  Wish me luck.

I will contribute $50 and place an envelope on the table on the pool deck for anyone else to add a toonie or loony.  The total will be relayed to Lynn for publication.

 

   Jasmine Tranter (Nightcaps) is doing the 2500m swim for this event. 

 

   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.  Vincent was recently interviewed by CTV and an article on him appeared in the Ottawa Citizen this past week.

 

Support ROCS Swim-a-thon:  From Jackie Lyons (Whitecaps “B”): On March 25th the ROCS (Ravens of Carleton Swim Club) held their annual swim-a-thon.  ROCS is the youth swim club that you may have noticed swimming during various Master's practices.  This club has children swimming at all ages and abilities.  This swim-a- thon is a fund-raising event which helps support our swim club as well as support Swim Ontario.  I am very proud to report that all our swimmers did amazingly well.   Some of the youngest swimmers swam up to 2600 meters in 1 1/2 hours and at the top of the age group swimmers put in 5000 meters.  It was a very impressive to see the efforts of all the swimmers.  If you would like to pledge a swimmer for any amount you can contact Jackie Lyons j_riva@sympatico.ca and I will match you with a swimmer.  Congratulations to all the ROCS swimmers for the great effort. 

 

Support Cancer Research and Coach Kristi:  On July 21-23, 2006, Kristi Dean will be participating in a very special event called The Weekend to End Breast Cancer.  She'll walk 60 kilometres over the course of one weekend with thousands of other women and men. The net proceeds will support breast cancer research, and services through the Ottawa Regional Cancer Foundation.  She has agreed to raise at least $2,000, but has set her personal goal at $3,500.  More info at:
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 "Carleton University").  The men's suits range from size 28 to 38 (no 36s left).  The women's suits range from girl's size 22 to women's size 40 (no 24, 30, 36 or 38 left).  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.  Congrats to all who participated in the end-of-term 800/1500 time trial.  You have just a couple more days to do short distance time trials – ask your coach for details!  As usual, for the last day of the session (Thu Apr 20^th / Fri Apr 21^st) there will be a “fun” set – feel free to give input to your coach!

 

Congratulations to the five swimmers with perfect attendance since January, plus the additional two 6:30am Very Earlybirds with perfect attendance to date (6 weeks):

 

6:30am Earlybirds (Mar 6-Apr 12^th; 17 workouts; range 8-17; avg: 12.3)

Perfect Attendance: Sean K, Ursula

Missed 2 Workouts: Dave S, Francois A

 

7:30am Earlybirds (Jan 4-Apr 12^th; 43 workouts; range 9-22; avg: 14.2)

Perfect Attendance: Leona

Missed 2 Workouts: Francois A

 

8:30am Earlybirds (Jan 4-Apr 12^th; 43 workouts; range 8-20; avg: 13.9)

Missed 1 Workout: Alan H

 

6pm Whitecaps “A” (Jan 3-Apr 13^th; 44 workouts; range 19-38; avg: 24.9)

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

 

6pm Whitecaps “B” (Jan 3-Mar 28^th; 37 workouts; range 14-26; avg: 19.6) [to be updated next time]

Missed 1 Workout: Christiane W

Missed 2 Workouts: Suzanne L

 

8pm Nightcaps (Jan 3-Apr 13^th; 30 workouts; range 10-22; avg: 15.1)

Missed 1 Workout: Elizabeth P

 

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 grey). 

 

 

Fri Apr 21 – Sun Apr 23^rd  Quebec Provincial Championships (Montreal).  Full details at: http://www.fnq.qc.ca/fichiers/0406_Invitation_Champ_prov_maitres_Manuvie_2006.pdf.  Entry deadline: Mon Apr 10th.

 

**NEW **  Sun May 7^th am  Cornwall Masters Swim Meet.  7:30am warm up, 8:30am start.  Events: 4x50MR, 50fs, 100fs, 50bk, 100bk, 50br, 100br, 50fl, 100fl, 100IM, 200IM, 4x50FR, 1000fs, 5k run (various pentathlon options available).  Cost: $25 (unlimited events; $28 deck entry, space permitting).  Deadline: Sun Apr 30^th (deck entries accepted).  Full details at: http://www.mastersswimmingontario.ca/pdf/CSL07.05.06.pdf.  **NEW**

 

Sat May 13^th am  Technosport Sprint Meet (Ottawa U; LC).  7:45am warm up, 8:30am start, 10:30am finish.  Events: 200/400/800 relay, 50fl, 100fs, 200IM, 100bk, 50fs, 100br, 50bk, 100fl, 50br, 200fs, 200/400/800 relay.  Cost: $25 (unlimited events; can pay on the day).  Deadline: Wed May 3^rd (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.  If you can bring a timer (no experience necessary, free breakfast), please let Duane know.

 

May 19-22^nd, 2006  National Championships (Calgary).  Full details at: http://www.cascadeswimming.com/2006CanadianMastersChamps/tabid/105/Default.aspx.  Entry deadline: Fri Apr 28^th.

 

Sat Jun 3rd am  Technosport Distance Meet (Ottawa U; LC).  7:45am warm up, 8:30am start, 10:30am finish.  Events: 200/400/800 relay, 800fs, 1500fs, 200/400/800 relay.  Cost: $25 (cannot swim both 800 and 1500; can pay on the day).  Deadline: Wed May 24^th (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.  If you can bring a timer (no experience necessary, free breakfast), please let Duane know.

 

Aug 4-11th, 2006  XI FINA World Masters Championships, Stanford, California, USA.  Details at: http://www.2006finamasters.org.  Entry deadline: Sat Jun 3^rd.

 

 

Race Results: (Please send in your results!!)

 

Sat Mar 11^th Technosport Swim Meet

We are still awaiting the official results, which should eventually be available here: http://ca.geocities.com/technosport@rogers.com/results/results.htm. 

 

Sat Mar 18^th Dollard-des-Ormeaux Swim Meet

Results are now available at: https://www.swimdirect.ca/publicresults/prMeetResultsDetail.aspx?season=2005&unit=FNQ&meetpk=4109&meettype=18.  While times were reported last time, here’s how we placed:

Rob T (Earlybirds / Nightcaps, 50-54): 2^nd 100fs, 200fs; 3^rd 50fs, 100IM

Lynn (Coach, 45-49): 1^st 50fs, 100fs, 400fs, 100IM, 200IM

 

Fri Mar 31^st – Sun Apr 2^nd Ontario Provincial Championships (St Catharines)

Three Carleton swimmers participated.  Preliminary results are available at: http://www.mastersswimmingontario.ca/ontario%20championship/champinfo.htm.  A photo of Carleton’s three representatives can be found at: http://carletonmasters.tripod.com/aphoto.html.  Here’s how they did:

George (Whitecaps “B”, 80-84): 1^st 200fs, 50bk; 2^nd 50br, 100br

Andrew P (Whitecaps “B”, 55-59): 3^rd 50br, 100br; 5^th 50fl

Rob T (Earlybirds / Nightcaps, 50-54): 3^rd 200IM (club record 3:24.42); 7^th 50fl (club record 38.75); 14^th 100fs (club record 1:16.27), 200fs; 15^th 50fs, 100IM (club record 1:27.31)

 

Sat Apr 8^th Technosport Swim Meet

We had a great turn out for the meet.  There were 14 Carleton swimmers/coaches competing: Margaret K (8:30am Earlybirds), Francois A (Earlybirds), Lynn (Coach), Pete L (Whitecaps “A”), Chad (Whitecaps “B”), Elizabeth P (Nightcaps), Anna P (Nightcaps), Ben D (Whitecaps “A”), Laura S (Whitecaps “A”), Steve Morris (Whitecaps “A”), Crystal (Whitecaps “A”), and Susanne R (High Intensity), plus 8:30am Earlybird Larry D (swimming for Ottawa Y), and coach Danny F (swimming for Technosport).  Full results will eventually be available at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.  You can check out a few photos, courtesy of Vincent Richer (TECH) at: http://carletonmasters.tripod.com/aphoto.html.  And here’s a summary of some highlights: 

Margaret K (8:30am Earlybirds, 75-79): 3 club records 50fs (1:14), 100fs (2:52), 100bk (3:36)

Francois A (Earlybirds, 45-49): 3 club records & PBs 100fs (1:03.6), 400fs (4:53), 100br (1:18)

Lynn (Coach, 45-59): 2 club records 50br (40.5), 200fl (2:28.27 – WR & PB)

Pete L (Whitecaps “A”, 40-44): club record 200IM (2:41)

Crystal (Whitecaps “A”, 25-29): club record 50bk (37.2)

Ben (Whitecaps “A”, 25-29): just outside club record 200fs (2:06.3)

Steve Morris (Whitecaps “A”, 25-29): just missed his own club record 50br (34.1)

Laura S (Whitecaps “A”, 25-29): first CAPS meet with some very fast times, e.g. 50fl (32)

Susanne R (High Intensity, 25-29): 2^nd CAPS meet (PBs 400fs, 100fl)

Chad C (Whitecaps “B”, 30-34): 2^nd CAPS meet (PBs 50, 100, 400fs)

Elizabeth P (Nightcaps, 30-34): 2^nd CAPS meet (PBs 100fs, 100br, 50fl)

Anna P (Nightcaps, 25-29): 2^nd CAPS meet (times near to PBs)

Lynn, Ben, Laura, Steve: club record 120+ 4x50 XFR (1:51.5)

Larry (8:30am Earlybirds, 65-69, OTTY): improved in 50br

Danny (Coach, 35-39, TECH): National record in 400IM (4:50)

Danny, Crystal, Laura, Steve: exhibition swim, near CAPS club record 120+ 4x50 XMR (2:08)

 

 

Ask the Coach

 

Dear Coach:  Can you recommend somewhere to swim when the Carleton pool is closed?  Keen Swimmer

 

Dear K. Swimmer:  Two good pools (cool-ish water temperature, lots of lane-only swimming) are the Ottawa U pool and the Champagne pool (King Edward a couple of blocks north of Rideau).  The Champagne pool schedule is available here: http://www.ottawa.ca/residents/parks_recreation/swimming/schedules/east/champagne_en.shtml.  The Ottawa U pool schedule for April is here: http://www.geegees.uottawa.ca/en/recswimming/index.asp.  The schedule changes slightly in May, so check again then.

 

Dear Coach:  I get a headache after we do long swims.  Any suggestions?  Sore Head

 

Dear S. Head:  There are quite a few possibilities.  First check that your cap and/or goggles aren’t too tight.  You may want to try swimming without a cap for longer distances, as the cap can cause you to overheat.  Ensure that you are keeping well hydrated.  If you are doing a longer swim, drink lots of fluids before the swim.  Also, you may be exerting yourself more in a longer swim so the headache could be due to stress or overheating.  If the headaches are frequent and severe, seek medical advice.

 

Dear Coach:  What is the theme for the next workout?  Curious Swimmer

 

Dear C. Swimmer:  While the coaches are happy to answer these questions on deck, rather than sending us e-mails to ask questions like this, please check the web site first.  The workout themes and lots of other useful information can be found there: http://carletonmasters.tripod.com.  If there is other information that would be useful on the web site, let me know!  (I’m working on the workout themes for Spring/Summer.)

 

Dear Coach:  I’m expecting!  What are the do’s and don’ts in the pool during pregnancy?  Mom-to-be

 

Dear M-t-be:  Congratulations!!  It’s always best to be cautious with your exercise during pregnancy, and you should first ask your doctor for general guidelines for you as to amount and intensity of exercise.  Be sure to explain how much you exercised before you got pregnant, as that is an important factor.  Unless your pregnancy is high risk, basically just listen to your body.  Some women find that certain strokes become uncomfortable but it’s not the same for everyone.  Some find backstroke makes them nauseous.  Some find their breaststroke feels quite uncoordinated due to the change in centre of gravity.  Some prefer to avoid flip turns.  If you go through a period in your pregnancy when you feel very tired, you’ll likely want to take it easier than usual in the pool.  If any strokes feel uncomfortable, just ask the coach to modify the workout to avoid those strokes.  Don’t be afraid to move to the end of the lane or move down a lane as your pregnancy progresses as you’ll be pulling more weight through the water and will be less streamlined!

 

Dear Coach:  I’m working on my flip turns.  Can you go over what angle I should push off at, when I should start kicking and when I should start to swim?  Flip-Turner

 

Dear F-Turner:  Sure.  You should push off the wall with your toes pointing straight up (on your back) with a bit of a twist.  You should be completely submerged with your feet about as deep as the horizontal part of the “cross” on the wall.  Your shoulders should be slightly below your hips so that you push of at a slight downwards angle.  You should hold your streamline tightly for a couple of seconds, and add in your kick (flutter or dolphin) as you start to slow down (3-6m for most).  You want to start swimming with a strong stroke, timed so that your shoulder breaks the water just as your hand finishes the stroke.  Get your coach to watch your turn and give you some tips.

 

 

Private and Semi-Private Masters Swim Lessons

Spring Availability: (May 8^th – June 30^th)

Mon/Fri 9:45-10:45am

Mon/Tue/Thu 7:15-8:00pm

Tue/Thu 7:30-8:30am

Tue/Thu 3:30-4:30pm

Wed 6-7pm

Wed 7-8pm

 

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  .

 

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: all year)

- Thursday Drinks (after Nightcaps workout: Sept-Apr)

- Saturday Brunch (after 9-10am workout: Sept-Jun; after 10-11am workout: Jul-Aug)

Meet by the Control Desk after workout.

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