Carleton Masters Swimming Newsletter
#148
Sunday, July 16th,
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 (29 addresses); 7:30am Earlybirds (41 addresses), 8:30am Earlybirds
(30 addresses), 6pm Whitecaps "A" (61 addresses), 6pm Whitecaps "B"
(44 addresses), Nightcaps (37 addresses), Masters "Alumni" (37 members).
Summer Session
Cancellations
There will be no Masters workouts on Mon
Aug 7th (Civic Holiday), although there is a public
swim 11:45am-3:30pm on that date. There is a workout 10-11am on Sat Aug
5th.
Summer Session
Details
The Summer session started Mon Jul
3rd. 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. 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.
Fall / Winter
2006-2007 Session Information
The final details of the Fall and
Winter Masters programs are being finalized and will be listed in the next
newsletter. Note that registration for Fall programs will start on
Tue Aug 8th. Many
programs do fill up in the Fall, and the first one to fill up is usually the
6:00-7:30am MWF High Intensity I program (only 10 spots), so mark this date on
your calendar!
Thanks to
Volunteers: Kids of Steel Sun Jul
9th
Many thanks to those who helped out
with the swim at this race: Ana B
(Whitecaps “A”), Chad C (Whitecaps
“B” / Earlybirds), Dave B (7:30am
Earlybirds), and Jess R (High
Intensity) and her boyfriend Jason. As usual the kids were
entertaining and inspiring.
Open Water Race
(MSO Registration not Required) & Training for
All
Technosport organizes two races in
Swimmer
Notes
Support Cancer
Research July 21-23rd: Two of our swimmers,
Coach Kristi Dean, and Whitecaps
“B” Suzanne Lalonde are
participating in the Weekend to End Breast Cancer. On July
21-23rd 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.
Swimmer in the
News: A recent article in
Carleton’s Charlatan paper features Andras (Whitecaps “A”): http://www.charlatan.ca/index.php?option=com_content&task=view&id=17477&Itemid=32.
Flipper Overuse
Injury: A swimmer recently brought to
my attention that one of the causes of posterior impingement syndrome of the
ankle (see: http://www.clinicalsportsmedicine.com/chapters/28g.htm)
can be overuse of flippers while swimming.
Aquabike
Events: Somersault (http://www.somersault.ca) is offering
Aquabike (Swim/Bike) events at some of their upcoming races. Perfect for
those who like to swim and bike but can’t run due to injury,
etc.
Basketball
Fundraiser: Carleton’s Women’s Basketball
Team is holding a softball tournament on Sat Aug 26th at
Carleton Swim Suits:
Suits will be available in the
October time-frame.
Nose Clips for
Summer Session
Information
Here's where you’ll find information
on upcoming time trials, etc., plus an attendance summary for the summer
session.
6:30am
Earlybirds (Jul 3-14th; 6 workouts;
range: 6-15; avg: 11.2)
Perfect Attendance: Ian L, Margaret K, Sean
K
7:30am
Earlybirds (Jul 3-14th; 6 workouts;
range: 14-21; avg: 17.7)
Perfect Attendance: Amir, Chris H, Flo, Francois A, Isla, Leona, Natalie
A
6pm Whitecaps
“A” (Jul 3-13th; 6 workouts;
range: 12-18; avg: 16.0)
Perfect Attendance: Don W, Francois A, Francois P, Gi, Joanie,
Max
6pm Whitecaps
“B” (Jul 3-13th; 6
workouts; details next time)
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 Aug 19th
am Technosport 4k Swim (Blanchet
to O’Brien Beach,
Sun Sept
10th noon St Marys 5km MSO Open Water
Provincial Championship (near
Race
Results: (Please send
in your results!!)
Sat Jul
1st 1er Festival Maitres Nageurs (LCM), Ile Ste-Helene,
Further to last time’s summary, some
photos have been added to the web site at: http://carletonmasters.tripod.com/06summer,
and full results are now available at: https://www.swimdirect.ca/publicresults/prMeetResultsDetail.aspx?season=2005&unit=FNQ&meetpk=4397&meettype=14.
Here’s how we did (PB = personal best; CR = club record; PR = Ontario Record; NR
= National Record; QPR = unofficial Quebec Provincial Record [
Melanie
S (Whitecaps “B”, 18-24):
2nd 50bk; 7th 50fs
Jill
P (7:30am Earlybirds, 30-34):
4th 50fs (PB 38.11); 8th 400fs, 100fs (PB
1:27.06)
Dawn
W (7:30am Earlybirds, 40-44):
4th 200IM; 5th 50bk; 6th
400fs
Lynn
(Coach, 45-49): 1st 400fs
(NR 4:43.39), 50bk (PR 36.76), 100fs (PR 1:04.91), 200fl (NR 2:33.37),
50fs
Gi
(Earlybirds/Whitecaps, 18-24): 2nd 50br; 6th 50fl,
7th 50fs; 8th 100fs (PB
1:12.08)
Francois
P (Whitecaps “A”, 35-39):
2nd 50br; 5th 50bk; 6th
50fs
Francois
A (Earlybirds/Whitecaps, 45-49):
1st 100br, 200br (QPR 2:58.76), 50br (CR 35.91); 3rd 50fs;
4th 100fs
Jose
V (6:30am Earlybirds, 50-54):
2nd 100fs, 50fs
Rob
T (Earlybirds, 50-54): 1st
200fs; 2nd 400fs, 100br; 3rd
50br
Sean
K (6:30am Earlybirds, 50-54):
1st 400fs (CR 6:41.60), 100br, 50br
Andrew P (Whitecaps “B”, 55-59):
2nd 100br, 50br (CR 42.26); 3rd
50fl
George
T (Whitecaps “B”, 80-84):
1st 100br, 200fs, 100bk, 50br; 2nd
50bk
200+ Men’s
Relay:
4x50MR: Sean, Andrew, Francois A, Rob:
1st (CR 2:39.74)
4x50FR: Rob, Andrew, Sean, Francois A:
1st (CR 2:12.16)
Sat Jul
1st
Full results at: http://www.sportstats.ca. Congrats to
Colette:
Colette
K (7:30/8:30am Earlybirds):
72nd overall, 12th woman and 6th in women’s
40-49 in 49:02 (48:53 chip)
Jul
1st – 2nd Maritimes Running
Races
Congratulations to Susan N-Y (8:30am Earlybirds) on her races
while visiting family in
I did the HBC 10K in
I also ran a 5 miler in
Jun
30th – Jul 2nd
Results are now available at: https://www.swimdirect.ca/publicresults/prMeetResultsDetail.aspx?season=2005&unit=FNQ&meetpk=4392&meettype=06.
Congrats to the ROCS swimmers who participated, especially Keegan who made the final in 50br and the
consolation final in 100br. (Many of these events had 100-200
competitors!)
Jun
30th – Jul 2nd NORCECA (North and Central America and
Caribbean) Modern Pentathlon Champs,
Congratulations to Rachael G (ROCS) on placing 3rd
in the Junior A category!
Sun Jul
2nd ITU Brampton Pan American Cup
Triathlon
Congrats to Susanne R (6:30am Earlybirds) and Jamie S (High Intensity) for
their great results in this elite race. Results at: http://www.triathlon.org/?call=TVRFdw==&id=NzEw&keep=sh#.
Susanne:
15th out of 40 women in 2:14:06.
Jamie:
23rd out of 53 men in 2:04:51.
Sat Jul
8th
Quite a few Carleton swimmers
participated. Congratulations to all, especially Sheila (Whitecaps) and Jamie (High Intensity) who were the top
female and male, despite both of them suffering from running injuries!
Full results at: http://www.sportstats.ca. There are
some photos from previous years on the race web site: one of Sheila at: http://www.meechlaketri.ca/index_f.htm,
and one of Jamie (with another swimmer who many of you may recognize) at: http://www.meechlaketri.ca/history.htm.
Jamie
S (High Intensity): 1st overall and 1st in men’s 30-34 in
1:18:51
Sheila
K (Whitecaps): 15th
overall, 1st woman and
1st in women’s 40-44 in
1:30:11
Margie
B (6:30am Earlybirds):
37th overall and 2nd in women’s 30-34 in
1:36:54
Natalie
A (Earlybirds): 80th
overall and 3rd in
women’s 30-34 in 1:48:21
Andrea
M (Whitecaps “B”): 99th
overall and 5th in women’s 45-49 in
1:52:49
Linda
VDM (Whitecaps “B”): 119th
overall and 8th in women’s 40-44 in
1:59:12
Julian
L (7:30am Earlybirds):
135th overall and 19th in men’s 45-49 in
2:06:20
Renee
R (8:30am Earlybirds):
138th overall and 6th in women’s 50-54 in
2:08:08
Jo-Ann
H (8:30am Earlybirds):
142nd overall and 7th in women’s 50-54 in
2:16:31
Ian
L (6:30am Earlybirds) did the swim on
team CCBB which placed 9th in 1:43:29
Sun Jul
9th
Kevin
G (7:30am Earlybirds) did the swim
and bike as part of a team in preparation for his upcoming Ironman. Their
team “Norfolk & Chance” placed 12th out of 26 teams in
5:20:42. Well done, Kevin!
Sat Jul
15th
Congratulations to Lauren and Jenna (Pool Staff / Whitecaps) on their
gold and silver medals in their first open water swim.
Jenna (18-34):
1st in
18:58.19
Lauren (18-34):
2nd in
19:05.22
Here’s their
report:
The course was weedy,
and the current was strong-ish, and well the water was just gross. That's the
We both did the 1k, and essentially
swam side-by-side (or running into each other during the portion of the course
where the current was strongest) for most of the race. Oh, and we both got
medals! We fell into the rather large 18-34 category, Jenna took the gold,
and Lauren took the silver! Too bad we were the only ones in that age category!
Good for the morale though! All in all it was a good first open-water/first race
ever experience for the both of us.
Sat Jul
15th
Congrats to Chloe (pool staff) for placing
3rd in the junior women 42k in 1:14:57.
Sat Jul
15th
Several Carleton Swimmers
participated. Report next time…
Ask the
Coach
Dear Coach:
I’m thinking
about starting a weights program to improve my swimming. What exercises do
you recommend? Keen Swimmer
Dear K.
Swimmer: Weights is a good idea for (older) swimmers as it helps with our
bones (which swimming doesn’t). You should follow a general weights
program that focuses on all major muscle groups, unless you have injuries that
prevent you from doing certain things (in which case, consulting a personal
trainer is a good idea). Start gradually as weights will make your muscles
very sore at first! Weights can also be used to balance any muscle
imbalances you have from too much swimming and for rehab (e.g. shoulder
injuries).
Dear
Coach: You told
me not to do weights right before a swim competition. Why is that?
Weight Lifting swimmer
Dear W.L.
Swimmer: Weights takes a lot out of you and tends to make you quite
tired. You will likely notice that you don’t swim very well the day of or
the day after a weights workout. As you want to perform well at
competitions, a rest from weights for ½ to 3 weeks prior (depending on the
importance of the competition) can give you extra
energy.
Dear
Coach: How
important is kicking for my swimming? Slow
Kicker
Dear S.
Kicker: While elite swimmers do a strong kick in all races, for Masters
swimmers kicking is most important while sprinting. Here are some kicking
thoughts and tips from Dr. Jeno Tihanyi (a top Canadian coach who coached
Olympic medalist and world record holder Alex
Baumann):
Kicking in training is
seldom taken seriously. Most of you do not like kicking, except the social
aspect of it. Kicking should never be a social event. Doing a set of freestyle
or fly is never a social event so why should you make kicking a social
event?
Top level swimmers kick
through their races from the 50 to the 1500, not for balance but for
power.
Continuous and powerful
kicking will maintain a better body position to allow the body to move through
the water more efficiently.
The following points
highlight some important reasons why kicking is a crucial and integral part of
training for high performance:
* The reason you train is to
condition your muscles; the better your muscle fitness level the better you
swim. Leg muscles also need to be conditioned. The legs have the largest muscles
in the body. They require large amounts of energy for efficient
functioning. Well conditioned leg muscles will contribute to swimming efficiency
instead of creating drag by the early onset of
fatigue.
* The training of leg muscles have
similar energy requirements as training sets aimed at the upper body. Therefore
you have to train the energy systems of your legs. You have to generate an
appropriately high heart rate to achieve the desired training
effect.
* Kicking is a very important skill
out of your dives, turns and race finishing sprints. Kicking helps you to
maintain speed out of dives and turns; the powerful leg action in these
situations requires training. In your finishing effort the power of your legs
will lift your body up which helps you pick up your stroke rate for a powerful
finish.
* Every approach to the wall and out
of the wall should be helped by aggressive kicking. Know how many kicks you need
to perform for an effective breakout.
* Time your kick sets all the time
and challenge yourself to improve your time.
* Kicking is never a social event.
Always focus on your body position and good
technique.
Private and Semi-Private Masters
Swim Lessons
Summer Availability:
Mon 7:15-8:15pm Aug
Tue/Thu 7:30-8:30am Jul
Tue/Thu 7:15-8pm Jul
Tue/Thu 7:15-8:15pm
Aug
Wed 7-8pm
Jul/Aug
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
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: 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!
lynnmarshall@sympatico.ca
(or for quicker response: lynnmar@sce.carleton.ca)
Club
website: http://carletonmasters.tripod.com