Carleton Masters Swimming Newsletter #151                          Sunday, August 27^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 (32 addresses); 7:30am Earlybirds (41 addresses), 8:30am Earlybirds (30 addresses), 6pm Whitecaps "A" (61 addresses), 6pm Whitecaps "B" (43 addresses), Nightcaps (37 addresses), Masters "Alumni" (36 members).

 

"I try to take one day at a time, but sometimes several days attack me at once."

 

Summer Session End / Fall Session Start / $3 Swims

The summer session ends on Thu Aug 31^st / Fri Sept 1^st.  The Fall session starts on Tue Sept 12^th / Wed Sept 13^th.  There will be some interim workouts offered at the cost of $3 per swim (pay the coach on deck).  Note that these workouts are open only to those Carleton Masters and High Intensity swimmers registered for Fall 2006 with a valid Athletics membership card.

Tue Sept 5^th 6-7:10pm (Coach: Mits)
Wed Sept 6^th 7:30-8:30am (Coach: Lynn)
Thu Sept 7^th 6-7:10pm (Coach: Mits)
Fri Sept 8^th 7:30-8:30am (Coach: Lynn)
Sat Sept 9^th 9-10am (Coach: TBA)
Mon Sept 11^th 7:30-8:30am (Coach: Lynn)

All $3 swims are half pool only and no child safety supervision is offered.

Note that there are no workouts Labour Day weekend (Sat Sept 2^nd or Mon Sept 4^th).  Also note that there is no Whitecaps workout Mon Sept 11^th, due to staff training.

 

 

Fall / Winter 2006-2007 Session Information

Registration for Fall programs has started.  Many programs do fill up in the Fall, so please register early to avoid disappointment! 

   Note that High Intensity Masters is for those who can repeat 100s free on 1:45 or better and 100s of other strokes on 2:00 or better.  (High Intensity Group 1 is full.)

   Membership and Masters program prices have not increased for 06-07.  In addition, students, staff and faculty do not have to pay a “bump up” fee.  Fall programs run Tue Sept 12^th – Sat Dec 16^th.  Winter programs run Tue Jan 2^nd – Thu Apr 5^th, except where noted.  (There will likely be a longer pool shutdown in Apr/May 07 to fix the roof.) 

   You can register by phone (613-520-4480 8:30am-4:30pm M-F) or on-line (programs only, not membership) at: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=742, or follow the links from http://www.carleton.ca/athletics. 

   Here’s a summary of the programs offered.  More details at: http://carletonmasters.tripod.com:

7:30am Earlybirds: 7:30-8:30am MWF + 8-9am OR 9-10am Sat: $120+GST each term

8:30am Earlybirds: 8:30-9:30am MWF + 8-9am OR 9-10am Sat: $120+GST each term

6pm Whitecaps: 6:00-7:10pm MTuTh + 8-9am OR 9-10am Sat: $120+GST each term

8pm Nightcaps: 8:00-9:00pm TuTh + 8-9am OR 9-10am Sat: $86+GST each term

High Intensity 1: 6:00-7:30am MWF: $180+GST Sept-Feb (10 spots) **FULL**

High Intensity 2: 7:30-9:30am TuTh: $180+GST Sept-Feb (5 spots)

High Intensity 3: 7:15-9:00pm M + 6:00-7:40pm W + 5:00-7:00pm Sat: $180+GST Sept-Feb (5 spots)

6:30am Earlybirds: 6:30-7:30am MWF + 8-9am OR 9-10am Sat: $52+GST (Mar-Apr only)

 

 

Men’s Locker Room: Shower Area Repairs.

In order to replace some areas of floor tiles in the showers of the men's locker room, the front section of the shower area will likely be closed for a few days sometime in August.  The rear section of the shower area will be open for normal use.  Access to the pool deck will be via the stairway at the rear (left side) of the locker room.  We apologize for any inconvenience this required repair work may cause.

 

 

Tentative Whitecaps Fall Set Up

This Fall session, we will have 11 lanes for Whitecaps, as the ROCS club will be using the deep end lane nearest the diving well.  Mits and I have discussed this, and come up with a tentative plan.  Mits will coach the Whitecaps “B” group in the shallow end (6 lanes).  The fastest lane on the “B” side will do aerobic 100s free on 1:50 and 100s choice / IM on 2:05.  I will coach the “A” group in the deep end (5 lanes).  The slowest lane on the “A” side will do aerobic 100s free on 1:45 and 100s choice / IM on 2:00.  Note that this may need to be modified, based on the speed of the swimmers that register for Whitecaps, but it should be about right!  It might take us a few workouts to get the lanes sorted to everyone’s satisfaction, so please be patient and flexible.

 

 

Swimmer Notes   

 

Swimmers in the News:

   The Citizen did a 3 page article on the Chelsea Women’s Cascades Dragon Boat Team of which Debby Whately (Whitecaps “A”) is a member.  This appeared in the Sat Aug 5^th paper, just before their trip to worlds (see results in the race results section below).  The text of the article is at: http://www.canada.com/ottawacitizen/news/styleweekly/story.html?id=f8cd31cf-63d7-4053-a5be-693d0654c022&p=1, and two of the many photos are posted at: http://carletonmasters.tripod.com/06summer/. 

   An article on Jim Lee and his wife, Deb, (both 7:30am Earlybirds) and stroke recovery appeared in the Ottawa Sun on Fri Aug 18^th.  You can view the article at: http://www.ottawasun.com/News/OttawaAndRegion/2006/08/18/1762915-sun.html.  Jim had a stroke in January and has been back swimming since May, and will be back at work soon.

 

Condolences:  Our thoughts are with Lina Vincent (Whitecaps “A”) whose mother passed away on Mon Aug 14^th.  I asked Lina if she’d write something for the newsletter and she was kind enough to do so:

   My mom was born on Jan 3, 1918.  She studied nursing at Hôpital de l'Enfant-Jésus in Québec City and graduated in 1941.  She was the first Huron-Wendat nurse, serving her community of Wendake for 37 years as a public health nurse.  The Wendake Health Center was named after her in 1974 (Centre de santé Marie-Paule Sioui Vincent).  Wendake is a native community just north of Québec City.  She suffered from Parkinson disease and severe osteoporosis bringing a "collapse" of the vertebrae (and broken ribs) causing the agonizing pain of the last months.  She was brought to the hospital on August 3 and died on August 14 at 88 years old.  The funerals were held on August 19 and her ashes were buried on August 25.

 

Parking Lot 5 Notes:  If you have a parking permit for Parking Lot #5, you must park in the back part of the lot (not in the “pay and display” area).  Parking services started issuing $35 tickets this week to permit holders parked in the “pay and display” area.  I believe that the barricade to the permit holders part of the lot will be in use shortly.  To enter the lot, hold your parking permit hang tag in front of the card reader.  (You do not need to use your hang tag to exit.)  If any of you still have your old (now obsolete) swipe card, you can get a $10 refund at customer service.

 

Date for Carleton Alumni Diaries:  If you swam or played water polo for Carleton please make note of the “Aquatic Alumni Nite” to be held Sat Nov 4^th.  It will run 4-9pm with men’s and women’s water polo games (4-7pm), plus a swim meet (7-9pm).  Please pass this information along to any alumni you know!

 

Pan Pacific Championships Video Highlights:  Short videos of each of the four days of pool swimming at the Pan Pacific Championships are available at: http://video.sympatico.msn.com/v/en-ca/v.htm.  Enter “Pan Pacific” in the Video Search field and all four should come up.  Thanks to Mark Blenkinsop (Varsity) for bringing this to my attention.

 

Flip turns, first stroke, and first breath:  Francois Audet (7:30am Earlybirds) brought this link to my attention, which will be of interest especially to those who participated in the recent flip turn clinic: http://www.goswim.tv/drilloftheweek_comments.php?id=3425_0_20_0_C. 

 

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 and other notes.  Many of you have done quite a few time trials this term in varying distances with lots of improvements.  The fastest times and biggest improvements will be listed in the end of term newsletter.  Note that the themes for the Fall workouts have been posted on the web site (http://carletonmasters.tripod.com), but the Saturday coaching schedule is not yet included and will be added when it is finalized.

 

Thanks to Brenda Ross who was a volunteer coach at the Mon Aug 14^th and 21^st workouts as part of her Level 1 Triathlon coaching requirements.  Brenda is a duathlete, but quickly picked up freestyle technique and was able to give some stroke correction.

 

Here is the attendance summary for the summer.  There are just 3 swimmers remaining with perfect weekday attendance:

 

6:30am Earlybirds (Jul 3-Aug 25^th; 23 workouts; range: 6-17; avg: 12.3)

Missed 2 Workouts: Margaret K

 

7:30am Earlybirds (Jul 3-Aug 25^th; 23 workouts; range: 13-22; avg: 17.7)

Perfect Attendance: Francois A, Leona

Missed 3 Workouts: Flo S, Julie D-F

 

6pm Whitecaps “A” (Jul 3-Aug 24^th; 23 workouts; range: 11-25; avg: 17.0)

Perfect Attendance: Gi

Missed 1 Workout: Francois P

 

6pm Whitecaps “B” (Jul 3-Aug 22^nd; 22 workouts; range: 3-18; avg: 11.0)

Missed 5 Workouts: Marg E

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  It’s time for the 06-07 renewals / new memberships.  Please give Lynn $25 by Sept 30^th for your 06-07 registration, good until Dec 31^st, 2007.  Contact Lynn for details.  Even though your current membership is good until Dec 31^st, 2006, if you don’t renew by Sept 30^th, there will be an extra $1 charge for taking care of your renewal separately from the rest of the team.  Note that you must register with MSO at least 3 weeks before the due date of your entry for your first competition. 

 

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). 

    

Here’s a list of Fall competitions in Ontario and Quebec.  Note that meet entries are your responsibility.  More information and web links (if not listed below) should be available shortly:

 

Sat Oct 28^th Technosport Sprint Meet SCM Duane Jones http://www.technosport.ca

Sat Oct 28^th Brossard Invitational Christian Berger chberger@sympatico.ca

Sat Nov 18^th Cowansville Masters Meet Richard Simard richard293@sympatico.ca

Sun Nov 19^th Kingston Masters Meet SCM Rory Kilburn

Sat Nov 25^th Technosport Sprint Meet SCM Duane Jones http://www.technosport.ca

Sat-Sun Nov 25-26^th Sainte-Foy Masters Meet Germain Bilodeau germain.bilodeau@nexinnovations.com

Sat Dec 2^nd Technosport Distance Meet SCM Duane Jones http://www.technosport.ca

Sun Dec 10^th Saint Lambert Masters Meet Paul Garcia pgarcia@metro.ca

Sun Dec 10^th North York Pentathlon Meet SCM

 

 

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

 

Sat Jul 15^th 3k Meech Lake Swim

Full results are now posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.  In addition to the Carleton swimmers listed previously (Kelys, Francois P, Jill, and Jose), there are two other Carleton affiliated swimmers that I missed last time (my apologies):

Jessica R (x-High Intensity): 3^rd overall and 2^nd woman in 41:20

Kelly R (x-7:30am Earlybirds): 4^th overall and 3^rd woman in 43:00

(As Kelys M was the top woman, that gives Carleton women 1^st thru 3^rd!)

 

Thu Aug 10^th – Sun Aug 13^th Dragon Boat World Championships, Toronto

Debby W (Whitecaps “A”) participated in the club crew world championships with the Cascades women’s premier team from Chelsea.  Their team won a silver (2000m), bronze (500m) and 4^th (200m).  Great job!!!  Full results at: http://www.2006ccwc.com/results.html.

 

Tue Aug 15^th Xerox 10k Run (255 competitors)

Full results at: http://www.sportstats.ca.  Well done, Carleton swimmers:

Margie B (6:30am Earlybirds): 28^th overall, 2^nd woman and 2^nd in women’ 30-39 in 39:09

Steve Morton (Winter Whitecaps “A”): 49^th overall, 45^th man and 20^th in men’s 30-39 in 41:40

Stephane R (Whitecaps “A”): 153^rd overall, 113^th man and 43^rd in men’s 30-39 in 51:55

 

Sat Aug 19^th 4k Meech Lake Swim

Thanks to Jill and her great memory for the following results.  (Official results to follow!)

Kelys M (Whitecaps “A”): 1^st woman in 55min

Sarah F (8:30am Earlybirds): 63min

Francois P (Whitecaps “A”): 70min (5min faster than last year)

Nicole G (Winter Whitecaps “A”): 73min

Jill P (7:30am Earlybirds): 75min (9min faster than last year)

Jose (6:30am Earlybirds): 78min

Francois A (7:30am Earlybirds): 1^st in wet suit category in 48min

 

Sat Aug 19^th Drummondville Elite Sprint Triathlon (750m/20k/5k; 31 men and 16 women)

Full results at: http://www.sportstats.ca.   Congrats to Jamie on finishing “in the money” and great job by Suzanne in a tough field (just missing the money!).

Jamie S (6:30am Earlybirds): 5^th in 58:32

Susanne R (Spring 6:30am Earlybirds): 6^th in 1:04:15

 

Sat Aug 19^th Mount Washington 7.6mi Bicycle Hill Climb (570 competitors)

Congratulations to Sue Schlatter (Winter Whitecaps “A”) on finishing 24^th overall, 2^nd female and 1^st in women’s 40-44 in 1:08:37, just 6 seconds behind the female winner.  Sue and Bruce won the age adjusted family division by over 15min!  Full results at: http://www.mtwashingtoncenturyride.org/hillclimb/results_06/index.cfm.  There’s also a press release at: http://www.cyclingnews.com/road.php?id=road/2006/aug06/washington06 with some photos of the race – it looks like it was quite the climb!

 

Sun Aug 20^th 1000 Islands Sprint Triathlon (750m/20k/5k; 180 competitors)

Full results at: http://www.sportstats.ca.  Congrats to Megan and Jess!

Sprint Triathlon (750m/20k/5k; 180 competitors):

Megan L (7:30am Earlybirds): 142^nd overall, 58^th woman and 10^th in women’s 40-44 in 1:39:53.

Olympic Team Triathlon (1500m/40k/10k; 6 teams)

The “Corporal Punishment” team finished 2^nd in 2:19:39 with Jess R (x-High Intensity) having the fastest relay swim time in 21:45.

 

 

Ask the Coach

 

Dear Coach:  How can I turn with flippers on?  Are flip turns possible?  Fin Swimmer

 

Dear F. Swimmer:  Flip turns are actually easier with fins than open turns are!  If you are doing open turns you need to turn your feet sideways to avoid the water resistance the top of the flipper creates.  With flip turns, your feet are mostly in the air, so less resistance!  Give it a try.

 

Dear Coach:  You don’t talk much about the “S” stroke in freestyle.  Isn’t that important?  A Freestyler

 

Dear A. Freestyler:  There is indeed an “S” shape to the freestyle underwater pull, but it should be a very narrow “S”.  If told to focus on the “S” shape, most swimmers will move the hand too wide at the top of the stroke (very hard on the shoulder joint) and too narrow at the bottom of the stroke (not as much power).  By focusing on pushing the water towards your feet, you will still do an “S” (it’s pretty well impossible not to), but the “S” will be longer and narrower.

 

Yet more Polyester Suit Follow-Up from the last newsletter:

Dear Coach:  Do you know if there’s any store in Ottawa that stocks polyester (long-life) training suits?  Need New Suit

Dear N.N. Suit:  I don’t know any stores in Ottawa, but Aquasport in Montreal has a wide range (http://www.aquasport.ca).  Maybe some of our readers can help?

   Thanks to our readers for the following suggestions for N.N. Suit:

   From last newsletter:

From Lisa B (Nightcaps): Polyester blend suits are available at Forbie Active Wear (Westboro).

From Flo (7:30am Earlybirds):  Brio (Ottawa) carries some polyester suits.

Also, the Carleton Pool Staff recently ordered suits from Splish: http://www.splishwear.com/index.html.

   New this time:

From Jackie L (Whitecaps “B”): Motion Wear (Carling at Woodroffe by Kettleman’s Bagels) has a good selection of men’s and women’s suits.

From Suzanne L (Whitecaps “B”): Suzanne was disappointed at the selection at AquaSport (she visited them in Montreal) but says that Sports Experts at St Laurent currently has a great selection.

Rod H (Whitecaps “B”): Recently bought a men’s polyester suit at Sports 4 on Bank.

Sarah D (7:30am Earlybirds): Just bought a women’s polyester suit at the Running Room for $50.

 

 

Private and Semi-Private Masters Swim Lessons

Fall/Winter Schedule:

Mon 9:45-10:45am: Dec 11; Jan 8 – Apr 2

Tue 7:30-8:30am: Feb 27 – Apr 3

Wed 8-9pm: Dec 6 – 20; Feb 28 – Apr 4

Thu 7:30-8:30am: Mar 1 – Apr 5 

Fri 9:45-10:45am: Sept 15 – Dec 15; Jan 5 – Mar 30

Sat 7-8pm: Sept 16 – Dec 16; Jan 13 – Feb 17

 

2006-2007 Prices:
Private: $50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $32 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

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