Carleton Masters Swimming Newsletter
#151
Sunday, August 27th,
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
31st / Fri Sept 1st. The Fall session
starts on Tue Sept 12th / Wed Sept
13th. 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 5th 6-7:10pm
(Coach: Mits)
Wed Sept 6th 7:30-8:30am (Coach:
Thu Sept
7th 6-7:10pm (Coach: Mits)
Fri Sept 8th 7:30-8:30am
(Coach:
Sat Sept 9th 9-10am (Coach:
TBA)
Mon Sept 11th 7:30-8:30am (Coach:
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
2nd or Mon Sept 4th). Also note that there is
no Whitecaps workout Mon Sept
11th, 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
12th – Sat Dec 16th. Winter programs run Tue Jan
2nd – Thu Apr 5th, 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 5th 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
Condolences:
Our thoughts
are with Lina Vincent
(Whitecaps “A”)
whose mother passed away on Mon Aug
14th.
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
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 4th. 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
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 14th and 21st 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 25th; 23
workouts; range: 6-17; avg: 12.3)
Missed 2 Workouts: Margaret K
7:30am
Earlybirds (Jul 3-Aug 25th; 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 24th; 23
workouts; range: 11-25; avg: 17.0)
Perfect Attendance: Gi
Missed 1 Workout: Francois P
6pm Whitecaps
“B” (Jul 3-Aug 22nd; 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
Full details on all Ontario Masters
competitions can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.
For
Here’s a list of Fall competitions
in
Sat Oct 28th Technosport
Sprint Meet SCM Duane Jones http://www.technosport.ca
Sat Oct 28th Brossard
Invitational Christian Berger chberger@sympatico.ca
Sat Nov 18th Cowansville
Masters Meet Richard Simard richard293@sympatico.ca
Sun Nov 19th
Sat Nov 25th Technosport
Sprint Meet SCM Duane Jones http://www.technosport.ca
Sat-Sun Nov 25-26th
Sainte-Foy Masters Meet Germain Bilodeau germain.bilodeau@nexinnovations.com
Sat Dec 2nd Technosport
Distance Meet SCM Duane Jones http://www.technosport.ca
Sun Dec 10th Saint
Lambert Masters Meet Paul Garcia pgarcia@metro.ca
Sun Dec 10th
Race
Results: (Please send
in your results!!)
Sat Jul
15th 3k Meech
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): 3rd overall and 2nd woman in
41:20
Kelly
R (x-7:30am Earlybirds):
4th overall and 3rd
woman in 43:00
(As Kelys M was the top woman, that gives
Carleton women 1st thru 3rd!)
Thu Aug
10th – Sun Aug 13th Dragon Boat World Championships,
Debby
W (Whitecaps “A”) participated in the
club crew world championships with the Cascades women’s premier team from
Tue Aug
15th Xerox 10k Run (255
competitors)
Full results at: http://www.sportstats.ca. Well done,
Carleton swimmers:
Margie
B (6:30am Earlybirds):
28th overall, 2nd woman and 2nd in women’ 30-39 in
39:09
Steve
Morton (Winter Whitecaps “A”):
49th overall, 45th man and 20th in men’s 30-39
in 41:40
Stephane
R (Whitecaps “A”): 153rd
overall, 113th man and 43rd in men’s 30-39 in
51:55
Sat Aug
19th 4k Meech
Thanks to Jill and her great memory
for the following results. (Official results to
follow!)
Kelys
M (Whitecaps “A”): 1st 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): 1st in wet suit category in
48min
Sat Aug
19th
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): 5th
in 58:32
Susanne
R (Spring 6:30am Earlybirds):
6th in 1:04:15
Sat Aug
19th Mount
Congratulations to Sue Schlatter (Winter Whitecaps “A”) on
finishing 24th overall, 2nd female and 1st 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
20th 1000
Full results at: http://www.sportstats.ca. Congrats to
Megan and Jess!
Sprint
Triathlon (750m/20k/5k; 180
competitors):
Megan
L (7:30am Earlybirds):
142nd overall, 58th woman and 10th in women’s
40-44 in 1:39:53.
Olympic Team
Triathlon (1500m/40k/10k; 6
teams)
The “Corporal Punishment” team
finished 2nd 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
Dear N.N.
Suit: I don’t know any stores in
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 (
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
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
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
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