Carleton Masters Swimming Newsletter #146 Sunday, June 18^th, 2006

To: Carleton Coaches (11 addresses)

Bcc: Those Registered for Fall 2005 / Winter/Spring/Summer 2006 and Alumni: High Intensity (4 addresses), 6:30am Earlybirds (26 addresses); 7:30am Earlybirds (41 addresses), 8:30am Earlybirds (30 addresses), 6pm Whitecaps "A" (56 addresses), 6pm Whitecaps "B" (42 addresses), Nightcaps (37 addresses), Masters "Alumni" (35 members).

End of Spring Session / Start of Summer Session

The Spring session ends Thu Jun 29^th (Whitecaps) / Fri Jun 30^th (Earlybirds). There are no workouts Sat Jul 1^st. The Summer session starts Mon Jul 3^rd (even though this is a holiday for many of you!). Note that in July/August, your choice of groups is as follows:

1. 6:30am Earlybirds 6:30-7:30am MWF + 10-11am Sat

2. 7:30am Earlybirds: 7:30-8:30am MWF + 10-11am Sat

3. 6pm Whitecaps: 6:00-7:10pm MTuTh + 10-11am Sat

Note that there is no 8:30am group in the Summer. Also, Saturday workout is 10-11am ONLY, and there is no child safety supervision on Saturdays. Finally, the sign up for Summer is separate from Spring, so if you are planning to swim in the summer and have not yet signed up, please do so! You can register on-line (http://www.carleton.ca/athletics) or at the Customer Service desk in person or by phone (613-520-4480) 8:30am-4:30pm M-F.

Margaret on TV 6:30pm Fri Jun 2^nd

8:30am Earlybirds Margaret King was featured on CJOH TV’s fit seniors program on Fri Jun 2^nd at 6:30pm. For those who missed it, it was a great interview (“master”ful performance)! Flo Shinder will be featured on the same show later this summer.

Open Water Races (MSO Registration not Required)

Technosport organizes two races in Meech Lake each summer. There is a 3k in July and a 4k in August. These swims are open to all, although if you wear a wet suit you are considered to be exhibition. Details in the competitions section below.

Swimmer Notes

Baby Announcements: Congratulations to both Kirsten and Jocelyn (both Whitecaps “A”) on the birth of their first children:

Kirsten Stobenau’s daughter, Ayli Malala Whittaker Stobenau, was born well past her due date at 12:20am Mon May 8^th, and weighed in at 7lb 9oz. She was born in water so she’s sure to be a good swimmer! The total time spent at the hospital was 6hrs (10pm-4am). The whole family is doing well, apart from the expected sleep deprivation. Kristen hopes to be back swimming soon!

Jocelyn Lavoie’s daughter, Georgia May Barger, was born at 11:54am on Tue May 25^th. She weighed 6lb 2oz. Jocelyn, Steve and Georgia are all doing well. You can check out a photo of Georgia at: http://carletonmasters.tripod.com/06summer.

Graduating Swimmers win Awards: Congratulations to Beth Schwartz (Whitecaps “B”) and Gi Wu (Whitecaps “A”) who both had their Carleton graduation ceremonies this week. Beth received the University Medal for Public Affairs and Policy Management (i.e. she was the top student in her class!). Gi, who graduated in Computer Science, received a Senate Medal for outstanding academic achievement (i.e. he was near the top of his class!). The list of University Medalists can be found at: http://www.carleton.ca/convocation/medalists/undergrad_senior_medalists.html, and the list of Senate Medalists can be found at: http://www.carleton.ca/convocation/medalists/undergrad_senate_medalists.htm. Congratulations to you both!! You can see a photo of Gi (in something other than a swim suit!) at: http://carletonmasters.tripod.com/06summer. (At the same time you can check out the brunch photo taken by Stephane R [Whitecaps “A”] to test the panoramic photo feature on his new cell phone!)

Fundraising Congrats: Susan N-Y (8:30am Earlybirds) ran a 10k fun race on Sun Jun 11^th to raise money for Crohn’s and Colitis research. She has participated in this fundraising event for the past 10 years, except for 2002 when she was living in France. This year she raised $4230, the largest amount in CCFC’s 10 year history in the National Capital area! You can check out Susan’s web page on the CCFC site: https://secure.ccfcfindthecure.ca/ParticipantPage.aspx?PID=613&L=2&CCID=17&GC=GTv2. Well done, Susan!!

Josee V says “hi”: Josee Verhoeff (x-7:30am Earlybirds) has returned to the Netherlands after 3 weeks of traveling in Ontario and Quebec. She enjoyed her trip but is excited to be home. She says “hi” to all the Masters swimmers.

Hello from Dorothy: Flo S (8:30am Earlybirds) reports that she recently spoke to Dorothy G (x-Earlybirds, now living in Vancouver). Dorothy sends her regards to everyone.

Sat-Sun Jun 10-11^th Rideau Lakes Bike Tour: Congratulations to Colette K (8:30am Earlybirds) who is the only swimmer who has admitted to me that she completed the full ride (both days) despite the cold and wet conditions. Susan N-Y and Claire R (both 8:30am Earlybirds) joined her on Saturday.

Buy a Liberal Party Membership and Support Anita!: Anita Manley (currently Whitecaps “B”, and 7:30am Earlybirds a couple of years ago) is running for Leader of the Liberal party. You can support her by buying a Liberal Party Membership (cost around $10) at: http://www.liberal.ca. You can contact her at anita_m_manley@hotmail.com. A website: http://www.AnitaManley.org should be up shortly.

Support Cancer Research: Two of our swimmers, Coach Kristi Dean, and Whitecaps “B” Suzanne Lalonde are participating in the Weekend to End Breast Cancer. On July 21-23^rd they will each walk 60km. The net proceeds will support breast cancer research, and services through the Ottawa Regional Cancer Foundation. To participate, each has to raise at least $2000. Kristi hopes to raise $3500. You can check out their personal web pages:

Kristi: http://www.endcancer.ca/site/TR?px=1210135&pg=personal&fr_id=1160.

Suzanne: http://www.endcancer.ca/site/TR?px=1206969&pg=personal&fr_id=1160.

Pool Improvements: Have you noticed that the broken pieces on the lane ropes have been replaced (so it shouldn’t be so painful if you bump the lane rope!), and that we have a new pace clock near the Masters bulletin board?

Orpheus Choral Group Concerts: Sean Kelly (6:30am Earlybirds) and Ursula Scott (Winter Whitecaps “B” / 6:30 Earlybirds) are performing with the Orpheus Choral Group (OCG) this spring. Here are details on the last fundraising concerts the OCG is doing:

Mon Jun 19th, 7:30pm: Broadway and Beyond Act IV at CentrepointeTheatre, Nepean, in support of the OCG. Tickets are $20 and are available from the Centrepointe Theatre Box Office 580-2700.

Swimming Article: Shane Gould’s Opinion on Elite Level Swimming Today: http://www.swimmingworldmagazine.com/lane9/news/11404.asp.

Article on Lactate Acid: Fuel or Foe?: http://www.nytimes.com/2006/05/16/health/nutrition/16run.html?ex=1150689600&en=77d52dafc3db0b30&ei=5070.

Article on Amateur Marathon Runners: Training less than 40 miles per week before racing a marathon can cause heart abnormalities: http://today.reuters.com/news/newsArticle.aspx?type=healthNews&storyID=2006-06-14T162702Z_01_COL459161_RTRUKOC_0_US-AMATEUR-MARATHON.xml&archived=False. Of course, swimmers rarely race distances taking this amount of time!

Interested in Nutrition?: Several swimmers recommend the Nutrition Action Health Letter. Thanks to Jennifer S (Whitecaps “B”) for sending in this URL: http://www.cspinet.org/nah/canada.htm.

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 remaining men's suits range from size 28 to 34. 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.

Spring Session Information

Good job by all who participated in the 5 x 50 @ 3:00 on Jun 6^th/7^th. Should we worry about those in Whitecaps “A” who did particularly well as their set was done at 6pm 06/06/06 ;-) ?! Congrats also to all those who took part in the 800/1500 on Jun 15^th/16^th. From now until the second last day of the session (Jun 27^th/28^th), all swimmers are invited to do time trials in shorter distances (up to 400m). The last day of the session will be a “fun” day (Jun 29^th/30^th). Full results of all the time trials will be in the end of term newsletter in two weeks’ time.

Here are the weekday attendance statistics to date. There are now just 7 swimmers with perfect weekday attendance. Let’s see who can keep this up for two more weeks!

6:30am Earlybirds (May 8 – Jun 16^th, 17 workouts; range: 11-19; avg: 15.7)

Missed 1 Workout: Sean, Steve N

7:30am Earlybirds (May 8 – Jun 16^th, 17 workouts; range: 11-19; avg: 16.4)

Perfect Attendance: Francois A, Jen L, Julie D-F, Leona

Missed 1 Workout: Mary-Lou

8:30am Earlybirds (May 8 – Jun 16^th, 17 workouts; range: 13-23; avg: 18.8)

Perfect Attendance: Colette

6pm Whitecaps “A” (May 8 – Jun 15^th, 17 workouts; range: 12-22; avg: 16.7)

Perfect Attendance: Francois P, Gi

Missed 1 Workout: Pete L

6pm Whitecaps “B” (May 8 – Jun 15^th, 17 workouts; range: 11-21; avg: 15.5)

Missed 3 Workouts: Ellen B

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).

Sat Jul 1^st Provincial Open Water Swim Champs (Brampton). The 3k race is open to all ages and you do not need a Swim Ontario or MSO registration. Cost: $25 for Swim Ontario / MSO members, $30 for others. Full details at: http://www.swimontario.com/uploads/forms/2006_Open_Water_-_Brampton_race_info__kelly_v1_.pdf.

Sat Jul 15^th am Technosport 3k Swim (Blanchet Beach, Meech Lake; Open Water). 7:30am check in, 8:00am start. Cost: $30 (can pay on the day, includes post-swim breakfast in Chelsea). Deadline: Wed Jul 5^th (late entries accepted at $35). 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. MSO Registration is NOT required for this unsanctioned swim.

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

Sat Aug 19^th am Technosport 4k Swim (Blanchet to O’Brien Beach, Meech Lake; Open Water). 7:30am check in, 8:00am start. Cost: $30 (can pay on the day, includes post-swim breakfast in Chelsea). Deadline: Wed Aug 9^th (late entries accepted at $35). 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. MSO Registration is NOT required for this unsanctioned swim.

Sun Sept 10^th noon St Marys 5km MSO Open Water Provincial Championship (near Stratford, ON). Cost: $35. Entry limit: 70 swimmers. Full details at: http://soloswims.com/st-marys.htm. Entry form at: http://soloswims.com/SM-Entry-2006.pdf. Swimmers entered to date at: http://soloswims.com/SM-entries-2006.htm.

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

Sat Apr 8^th Technosport Swim Meet

Finally the results are posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.

Anna P (25-29, Nightcaps): 1^st 100br; 2^nd 50br; 4^th 50fs

Crystal (25-29, Whitecaps “A”): 1^st 50fs, 50bk (37.29 club rec), 50br; 4^th 100fs

Laura S (25-29, Whitecaps “A”): 1^st 100fs, 50fl

Susanne R ( 25-29, 6:30am Earlybirds): 1^st 400fs, 100fl

Elizabeth P (30-34, Nightcaps): 1^st 50br, 100br (1:41.37 PB), 50fl; 2^nd 100fs (1:25.34 PB)

Lynn (45-49, Coach): 1^st 200fs, 50br (40.57 club rec), 200fl (2:28.26 world rec & PB)

Margaret K (75-79, 8:30am Earlybirds): 1^st 50fs (1:14.25 club rec), 100fs (2:52.13 club rec), 50bk, 100bk (3:36.32 club rec)

Ben D (25-29, Whitecaps “A”): 1^st 100fs, 200fs

Steve Morris (25-29, Whitecaps “A”): 1^st 50br; 2^nd 50fs (26.80 PB), 100fs

Chad C (35-39, Whitecaps “B” / 7:30am Earlybirds): 1^st 50fs (31.91 PB), 100fs (1:12.23 PB), 400fs

Pete L (40-44, Whitecaps “A”): 1^st 100br, 50fl, 200IM (2:41.64 club rec)

Francois A (45-49, Earlybirds): 1^st 100fs (1:03.60 club rec & PB), 400fs (4:53.97 club rec & PB), 100br (1:18.31 club rec & PB)

4x50 Mixed Free Relay (120+, Lynn, Ben, Laura, Steve): 1^st (1:51.57 club rec)

Larry (65-69, Earlybirds, swimming for OTTY): 1^st 50bk, 50br, 50fl

Danny (35-39, Coach, swimming for TECH): 1^st 100bk, 200bk, 100br, 50fl, 100fl, 400IM (4:50.41 national rec)

Sat May 13^th Technosport Sprint LC Meet

The results are now posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm. Note that on the results (but not below) Aaron, Gi and Andrew are all in the wrong age groups. I have sent in the corrections…

Vanessa (25-29, Whitecaps “B”): 1^st 50br; 2^nd 50fs (36.97 PB), 100fs

Lynn (45-49, Coach): 1^st: 50fs, 100fs, 200fs (2:18.30 national rec), 100bk (1:17.15 provincial rec), 50fl (32.77 provincial rec), 100fl (1:11.56 national rec), 200IM (2:40.54 national rec)

Bozena (50-54, Whitecaps “B”): 1^st 50fs, 200fs, 50br, 100br, 50fl, 200IM

Margaret K (75-79, 8:30am Earlybirds): 1^st 50fs, 100fs, 50bk, 100bk

Gi (18-24, Whitecaps “A”): 1^st 50fs (30.76 PB), 50br (41.34 PB), 100br, 50fl

Aaron (30-34, Whitecaps “A”): 1^st 50fs, 50fl (30.96 LC PB)

Francois P (35-39, Earlybirds): 2^nd 50fs, 50bk (42.93 PB), 50br

Sean K (50-54, 6:30am Earlybirds): 1^st 50bk, 100bk, 50br, 100br (1:33.88 club rec & LC PB)

Andrew P (55-59, Whitecaps “B”): 1^st 50br

Larry (65-69, Earlybirds, swimming for OTTY): 1^st 50br, 100br

Danny (35-39, Coach, swimming for TECH): 1^st 50fs, 100fs, 50bk, 200bk, 50br, 200br, 50fl

Sat May 27^th – Sun May 28^th National Capital Race Weekend

Meryl R (8:30am Earlybirds) participated in the 10k race with her kids, and Cheri R (Whitecaps “A”) and Jessica (Safety Supervision) ran the 2k. Good job all, especially little Jessica!

Fri Jun 2^nd – Sun Jun 4^th Junior Men’s National Water Polo Championships (Vancouver)

J-F Jacques (7:30am Earlybirds) is a member of Hull’s Club Aqua Polo which won a bronze medal at the Junior National Championships. Congrats, J-F! Results at: http://www.bcwaterpolo.com/news/ar_00136.htm.

Sat Jun 3^rd Technosport Distance LC Meet

Bozena and Lynn were Carleton’s only representatives, with Coach Danny swimming for TECH. With amazing speed, the results are already posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.

Here’s how we did:

Lynn (45-49, Coach): 1^st 1500fs (400fs 4:56.18 national rec; 800fs 9:55.42 national rec; 1500fs 18:31.35 national rec); 400IM (5:36.38 national rec)

Bozena (50-54, Whitecaps “B”): 1^st 1500fs (LC PB: 31:29.37)

Danny (35-39, Coach, swimming for TECH): 1^st 1500fs (18:15.40 national rec), 200bk (2:28.02)

The National Record that Danny broke was held by Ian McCloy who died of heart problems a few years ago in his early 40s.

Sat Jun 3^rd Croquet Tournament

Larry (Earlybirds) reports that his team placed 2^nd at a croquet tournament and won a bottle of wine!  (Ed. Note: And he could have raced 1500fs instead?!)

Fri Jun 9^th – Sun Jun 11^th Eastern Ontario Swimming Association (EOSA) Championships

Congratulations to the ROCS swimmers and coaches (Claudia Cronin-Schlote, John Hawes and Kristi Dean) on winning the small team award at the EOSA Championships. Full results at: http://www.eosa.on.ca/regscores.html.

Sat Jun 10^th Grand Prix l’Espoir de Laval Cycling Race

Dave S (6:30am Earlybirds) stayed with the pack in his second race and finished 34^th out of 50 in a group sprint finish. His time for the 82k race was 2:05:38. Good job, Dave!

Sat Jun 10^th Lachine, QC Dragon Boat Competition

Congratulations to Debby W (Whitecaps “A”) who is a member of the Chelsea women’s team that placed 3^rd in very cold and wet conditions. Debby’s husband, Randy, is currently in Europe with his Chelsea men’s soccer team. They are playing some games while they are there, though not in stadiums with 40,000+ fans J !

Sat Jun 10^th Triathlon Sprint du Lac Leamy (750m/20k/5k)

Congratulations to Jamie S (High Intensity) who finished 3^rd overall in 58:37, and to Chloe (Pool Staff) who was the 6^th Junior Woman in 1:12:09. Full results at: http://www.sportstats.ca/res2006/june2006.htm.

Sun Jun 11^th Carleton Place Women’s Only Triathlon

Kristi Dean (Coach) participated in this low key event designed to encourage women to get involved in triathlons. She reports that 46 women took part and a good time was had by all!

Sat Jun 17^th Triathlon Mont-Tremblant (1k/33k/7k; 209 participants)

Good job by Renee (8:30am Earlybirds) and her husband, Andy, who competed in this race. They finished two seconds apart with Renee at 2:21:04 (1^st in women’s 50-59) and Andy at 2:21:06 (13^th in men’s 50-59). Full results at: http://www.sportstats.ca/res2006/june2006.htm.

Ask the Coach

Dear Coach: If I do an open (non-flip) turn in freestyle, do I have to touch the wall with both hands? Improving My Turns

Dear I.M. Turns: In freestyle you may touch the wall with any (one or more) part(s) of your body. If you are doing an open turn, the most efficient way is to use just one hand. Two hands together is certainly not illegal but is slower and thus not recommended.

Dear Coach: Why is it against the rules to do a flip turn from back to breast in IM? Wondering

Dear Wondering: The turn where you change from back to breast in IM is considered a backstroke finish. At the end of a backstroke race, you must touch the wall while still on your back, thus a flip turn is not permitted. Note that this means that if you are, for example, racing 100m backstroke and want an official 50m backstroke split, you would have to do an open turn at the 50m mark (not a flip).

Dear Coach: When we are swimming in a circle in workout, where should we do the turns? At the right, middle or left of the lane? Worried about Collisions

Dear W.a. Collisions: Ideally you want to push straight off the wall (rather than at an angle) after a turn, so you want to cross over to the far side of the lane before you turn so that your feet hit around the far side of the “cross” on the wall. If your lane swims up the right of the lane, cross over to the left just before turning. If your lane swims up the left of the lane, cross over to the right just before turning.

Dear Coach: Why don’t all the lanes go the same direction? And how do I figure out which way my lane goes? Clockwise (or maybe Counter-clockwise?) Swimmer

Dear C.o.m.C. Swimmer: The lanes alternate between clockwise and counter-clockwise so that if you hit arms/hands with the person next to you won’t be too painful as you are both going the same direction. Hitting hands with someone going to opposite direction can really hurt! At the Carleton pool, the lane next to the diving well goes in a counter-clockwise direction so that swimmers won’t accidentally go head first into the corner of the diving well wall, and all other lanes are calculated from that, with the shallow end lanes going the same direction they would if the pool was set up long course (e.g. the lane nearest the Masters bulletin board goes counter-clockwise as it’s a continuation of the lane next to the diving well).

Dear Coach: Can you suggest some good swimming videos? Beginner Masters Swimmer

Dear B.M. Swimmer: Videos can be useful in showing you what you should be doing, but keep in mind that we are often doing something differently from how it feels, so be sure to ask your coach for tips as well! There are some good videos on the Total Immersion web site: http://www.totalimmersion.net/.

Private and Semi-Private Masters Swim Lessons

Spring/Summer Availability:

Mon 7:15-8pm Jun

Mon 7:15-8:15pm Aug

Tue/Thu 7:30-8:30am Jun/Jul

Tue/Thu 7:15-8pm Jun/Jul

Tue/Thu 7:15-8:15pm Aug

Wed 7-8pm Jun-Aug

Fri 9:45-10:45am Jun 23

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