Carleton Masters Swimming Newsletter #148                          Sunday, July 16^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 (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 7^th (Civic Holiday), although there is a public swim 11:45am-3:30pm on that date.  There is a workout 10-11am on Sat Aug 5^th.

 

 

Summer Session Details

The Summer session started Mon Jul 3^rd.  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 8^th.  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 9^th

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 Meech Lake each summer.  There is a 4k in August, open to all, although if you wear a wet suit you are considered to be exhibition.  Details in the competitions section below.  For those interested in some open water swim training at Meech Lake, a group is getting together at Blanchet Beach (P13) at 6:15pm on Wednesdays.  (Note that these sessions are not official Carleton Masters workouts.)

 

 

Swimmer Notes   

 

Support Cancer Research July 21-23^rd:  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. 

 

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.

 

Water Slide Park Accident:  A young boy had to have both his feet amputated after an accident at a water park in Saint-Pie, Quebec: http://www.cbc.ca/canada/montreal/story/2006/07/12/amputee-follo.html.

 

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 26^th at Brewer Park to raise funds for the team.  Cost is $325 per team (includes T-shirts for all players).  For more information contact Coach Christie Lauzon: christie_lauzon@carleton.ca. 

 

Carleton Swim Suits:  Suits will be available in the October time-frame.

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

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 3-14^th; 6 workouts; range: 6-15; avg: 11.2)

Perfect Attendance: Ian L, Margaret K, Sean K

 

7:30am Earlybirds (Jul 3-14^th; 6 workouts; range: 14-21; avg: 17.7)

Perfect Attendance: Amir, Chris H, Flo, Francois A, Isla, Leona, Natalie A

 

6pm Whitecaps “A” (Jul 3-13^th; 6 workouts; range: 12-18; avg: 16.0)

Perfect Attendance: Don W, Francois A, Francois P, Gi, Joanie, Max

 

6pm Whitecaps “B” (Jul 3-13^th; 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 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 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 Jul 1^st 1er Festival Maitres Nageurs (LCM), Ile Ste-Helene, Montreal

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 [Ontario swimmers cannot hold these]):

Melanie S (Whitecaps “B”, 18-24): 2^nd 50bk; 7^th 50fs

Jill P (7:30am Earlybirds, 30-34): 4^th 50fs (PB 38.11); 8^th 400fs, 100fs (PB 1:27.06)

Dawn W (7:30am Earlybirds, 40-44): 4^th 200IM; 5^th 50bk; 6^th 400fs

Lynn (Coach, 45-49): 1^st 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): 2^nd 50br; 6^th 50fl, 7^th 50fs; 8^th 100fs (PB 1:12.08)

Francois P (Whitecaps “A”, 35-39): 2^nd 50br; 5^th 50bk; 6^th 50fs

Francois A (Earlybirds/Whitecaps, 45-49): 1^st 100br, 200br (QPR 2:58.76), 50br (CR 35.91); 3^rd 50fs; 4^th 100fs

Jose V (6:30am Earlybirds, 50-54): 2^nd 100fs, 50fs

Rob T (Earlybirds, 50-54): 1^st 200fs; 2^nd 400fs, 100br; 3^rd 50br

Sean K (6:30am Earlybirds, 50-54): 1^st 400fs (CR 6:41.60), 100br, 50br
Andrew P (Whitecaps “B”, 55-59): 2^nd 100br, 50br (CR 42.26); 3^rd 50fl

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

200+ Men’s Relay:

4x50MR: Sean, Andrew, Francois A, Rob: 1^st (CR 2:39.74)

4x50FR: Rob, Andrew, Sean, Francois A: 1^st (CR 2:12.16)

 

Sat Jul 1^st Canada Day 10k Kanata (206 participants)

Full results at: http://www.sportstats.ca.  Congrats to Colette:

Colette K (7:30/8:30am Earlybirds): 72^nd overall, 12^th woman and 6^th in women’s 40-49 in 49:02 (48:53 chip)

 

Jul 1^st – 2^nd Maritimes Running Races

Congratulations to Susan N-Y (8:30am Earlybirds) on her races while visiting family in Nova Scotia.  Here’s her report:

   I did the HBC 10K in Halifax along with Katie, my sister (Karen Marlin), my Mom (Betty Nevitt) and my husband, Jean-Denis Yelle. Andre timed the race with my father.  Kept it all in the family.

   I also ran a 5 miler in Liverpool NS the next day with my brother and sister. My brother is the secretary for Run Nova Scotia and a big time marathon runner. He has 50 under his belt. My time for the 5 miler was 39:45 and I came 8^th overall in women.

 

Jun 30^th – Jul 2^nd Quebec Cup Meet – Montreal Olympic Pool

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 30^th – Jul 2^nd NORCECA (North and Central America and Caribbean) Modern Pentathlon Champs, Mexico

Congratulations to Rachael G (ROCS) on placing 3^rd in the Junior A category!

 

Sun Jul 2^nd 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: 15^th out of 40 women in 2:14:06.

Jamie: 23^rd out of 53 men in 2:04:51.

 

Sat Jul 8^th Meech Lake Triathlon (155 individuals; 17 teams)

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): 1^st overall and 1^st in men’s 30-34 in 1:18:51

Sheila K (Whitecaps): 15^th overall, 1^st woman and 1^st in women’s 40-44 in 1:30:11

Chad C (Whitecaps/Earlybirds): 34^th overall and 4^th in men’s 35-39 in 1:36:32

Margie B (6:30am Earlybirds): 37^th overall and 2^nd in women’s 30-34 in 1:36:54

Natalie A (Earlybirds): 80^th overall and 3^rd in women’s 30-34 in 1:48:21

Andrea M (Whitecaps “B”): 99^th overall and 5^th in women’s 45-49 in 1:52:49

Linda VDM (Whitecaps “B”): 119^th overall and 8^th in women’s 40-44 in 1:59:12

Julian L (7:30am Earlybirds): 135^th overall and 19^th in men’s 45-49 in 2:06:20

Renee R (8:30am Earlybirds): 138^th overall and 6^th in women’s 50-54 in 2:08:08

Jo-Ann H (8:30am Earlybirds): 142^nd overall and 7^th in women’s 50-54 in 2:16:31

Ian L (6:30am Earlybirds) did the swim on team CCBB which placed 9^th in 1:43:29

 

Sun Jul 9^th Peterborough Half-Ironman

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 12^th out of 26 teams in 5:20:42.  Well done, Kevin!

 

Sat Jul 15^th Mousette Beach Swims

Congratulations to Lauren and Jenna (Pool Staff / Whitecaps) on their gold and silver medals in their first open water swim. 

Jenna (18-34): 1^st in 18:58.19

Lauren (18-34): 2^nd 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 Ottawa River for you!

   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 15^th Ottawa Bike Club Grand Prix, Gatineau Park

Congrats to Chloe (pool staff) for placing 3^rd in the junior women 42k in 1:14:57. 

 

Sat Jul 15^th Meech Lake 3k Swim

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 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