Carleton Masters Swimming Newsletter #157 Tuesday, November 7^th, 2006

To: Carleton Coaches (8 addresses)

Bcc: Those Registered for Fall 2006 and Alumni: High Intensity (17 addresses); 7:30am Earlybirds (42 addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps "A" (40 addresses), 6pm Whitecaps "B" (39 addresses), Nightcaps (25 addresses), Masters "Alumni" (36 members).

"Good health is merely the slowest possible rate at which one can die.”

Upcoming Workout Notes and Cancellations

Workouts run as usual on Sat Nov 11^th (Remembrance Day). The workouts for High Intensity Group 3 on Sat Nov 18^th 5-7pm and Group 1 on Mon Nov 20^th 6-7:30am are cancelled due to a Varsity swim meet. (The 8-9am and 9-10am regular Masters workouts run as usual Sat Nov 18^th.)

Winter Term Registration

Registration for the Winter Term for all Athletics programs starts on Mon Nov 20^th. Note that the only Masters groups continuing after Christmas without the need to re-register are the High Intensity groups. All other groups end on Sat Dec 16^th. Register early to avoid disappointment. Winter Masters groups start on Tue Jan 2^nd / Wed Jan 3^rd. Note that although the 6:30am group doesn’t start until the end of February, registration for that group does open on Mon Nov 20^th. Details on programs, dates and cost can be found in the “Reminders” section below. There will be some $3 interim workouts offered between the Fall and Winter terms: details to be announced.

Date for Your Diary

The annual Carleton Masters Christmas Party will be held on the evening of Sat Dec 2^nd at Don, Joanie, Sam and Ben’s (Whitecaps “A” / Safety Supervision / Nightcaps). All are welcome. Full details and map at: http://carletonmasters.tripod.com/xmasparty06.pdf.

Varsity Swim Team Fundraiser: Carleton Night with the Senators: Tue Jan 30^th

Would you like to see the Ottawa Senators take on the Washington Capitals on Tue Jan 30^th at a reduced price and support Carleton’s Varsity Athletes? Tickets start at $45. Ask for a brochure or take one from the Varsity swim bulletin board, or go to: http://www2.capitaltickets.ca/eng/promos.cfm and then enter SENGRPCAR, and then click on Washington Capitals inside the red box. Under seating preferences comments, add that you want to support the “swim team”, or the money will go to the general Varsity fund.

Waiting Lists

For anyone interested in the 7:30am Earlybirds or the 6:00am High Intensity Group #1, I am maintaining waiting lists for these groups. Contact me to be added to the list.

Swimmer Notes

Swimmers and the Performing Arts:

Congratulations to Charles McFarland (7:30am Earlybirds) for his successful production of “Doctor Faustus”. A review from the Ottawa Citizen can be reviewed at: http://carletonmasters.tripod.com/06fall/index.html. Unfortunately I didn’t get the dates in time to include them in the newsletter before the last performance on Nov 4^th.

Sean Kelly (HI 1 & 2) is performing in Aladdin the Panto at the Ron Kolbus Centre (Lakeside Gardens) Nov 9-12^th. The show is presented in traditional pantomime style, ideal for school children and their families. Details at: http://www.lakesideplayers.com.

Kingston Masters Meet Carpool: Anyone interested in carpooling to the Kingston Masters Meet on Sun Nov 19^th, please contact Rob Trimbee (HI 1&2): r-trimbee@usa.net.

Interesting News Articles:

The Rising Rate of Arthritis Causes Concern in the Athletic and Sports Community: http://www.runnersweb.com/running/news/rw_news_20061024_CDC_Arthritis.html.

Want to Prevent Colds?: Start Exercising: http://today.reuters.com/news/articlenews.aspx?type=healthNews&storyID=2006-10-26T105205Z_01_N25252334_RTRUKOC_0_US-COLDS.xml&WTmodL

Carleton Swim Suits: The new Carleton swim suits are here (same style as last year). They are polyester (long lasting). Men’s suits are available in sizes 28-40 (they fit small – you may want to go up a size). Cost is $35. Women’s suits are available in sizes 26-40 (they fit large – you may need to go down a size). Cost is $55. Contact me via e-mail if you are interested in a suit and let me know your approximate size. You can pay by cash or cheque payable to “Carleton University”.

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

Ravens of Carleton Swimming Club: ROCS offers learn to swim, developmental and competitive programs for swimmers ages 6 and over. The club has very low swimmer to coach ratios and strives to bring out each swimmer’s maximum potential. Even though the club has an excellent competitive program, many programs are offered for swimmers of all abilities. All programs are offered out of Carleton University. Please visit our website at http://www.rocs.ca for more details.

Fall Session Information

Here are the weekday attendance stats for the Fall session to date. There are 6 swimmers remaining with perfect weekday attendance. Sean (HI1 & HI2) is now the only one with perfect attendance in two groups!

7:30am Earlybirds (Sept 13-Nov 6^th; 23 workouts; range 14-32; avg.: 22.0)

Missed 1 Workout: Ursula

Missed 2 Workouts: Bruce H, Francois A

8:30am Earlybirds (Sept 13-Nov 6^th; 23 workouts; range 11-19; avg.: 15.4)

Perfect Attendance: Alan H, Penny

Missed 1 Workout: Amir

6pm Whitecaps “A” (Sept 12-Nov 6^th; 23 workouts; range 10-29; avg.: 20.5)

Missed 2 Workouts: Don W, Francois P, Nicole D, Pete L

6pm Whitecaps “B” (Sept 12-Nov 26^th; 23 workouts; range 12-29; avg.: 20.4)

Perfect Attendance: Christiane W

Missed 1 Workout: Joanne D

Missed 2 Workouts: Cam D

8pm Nightcaps (Sept 12-Nov 2^nd; 16 workouts; range 10-20; avg.: 15.5)

Perfect Attendance: Ashley

Missed 1 Workout: Britt, Joanie

Missed 2 Workouts: Anna P

High Intensity Masters (Sept 13-Nov 7^th; 23/17/21 workouts; range 9-22 [excl Varsity]; avg.: 13.3)

Perfect Attendance: Francois A (HI2), Sean (HI1 & 2)

Missed 2 Workouts: Mary-Lou (HI1), Sara D (HI1)

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions. Please give Lynn $26 for your 06-07 registration, good until Dec 31^st, 2007. Contact Lynn for details. Note that you must register with MSO at least 3 weeks before the due date of your entry for your first competition. Those registered with MSO for 05-06 are able to compete under their old number until Dec 31^st, 2006.

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 blue).

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:

http://www.mastersswimmingontario.ca/pdf/Overthefalls.pdf

Sun Nov 12^th Etobicoke Masters Meet SCM http://www.mastersswimmingontario.ca/pdf/SemiSeriousToo.pdf

Sat Nov 18^th Cowansville Masters Meet SCM http://www.fnq.qc.ca/fichiers/061118_ENC_Inv_Maitres.pdf

Sun Nov 19^th Kingston Masters Meet SCM

http://www.mastersswimmingontario.ca/pdf/BaseKingstonPackage.pdf

Sat-Sun Nov 25-26^th Sainte-Foy Masters Meet SCM

http://www.fnq.qc.ca/fichiers/061125_InvMaitresSteFoy.pdf

Sat Dec 2^nd Coupe de Montreal Meet SCM http://www.fnq.qc.ca/fichiers/0612_MACC_invitation2dec2006.pdf

Sat Dec 2^nd Niagara Falls, USA SCY http://www.mastersswimmingontario.ca/pdf/Overthefalls.pdf

Sun Dec 10^th Saint Lambert Masters Meet SCM http://www.fnq.qc.ca/fichiers/0612_InvMaitresStLambert.pdf

Sun Dec 10^th North York Pentathlon Meet SCM

http://www.mastersswimmingontario.ca/pdf/pentathlon06re%202.pdf

Sun Dec 17^th Laval Masters Meet SCM http://www.fnq.qc.ca/fichiers/0612_Laval_Maîtres.doc

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

Sat Oct 28^th Brossard Masters Meet

Rob Trimbee (HI 1 & 2) was Carleton’s only swimmer at this meet. Despite feeling under the weather, he had some good swims, including an club record (although official results not yet available) in men’s 50-54 50m breaststroke in 42.45, breaking Bernie Sloan’s record from 2002. Well done, Rob!

Sun Oct 29^th Rattle me Bones 10k Ottawa (646 competitors)

Despite less than ideal conditions (gale force winds and cold!), at least two Carleton swimmers participated. Full results at: http://www.sportstats.ca.

Melanie Patina (Whitecaps “A”): 76^th overall, 10^th woman and 4^th in women’s 20-29 in 44:50.9 (a PB!)

Jessica Kamps (7:30am Earlybirds): 203^rd overall, 60^th woman and 19^th in women’s 20-29 in 51:34.9

Sat Nov 4^th Technosport Masters Meet

Carleton had a great turn out of 14 swimmers at this meet. The older swimmers were happy to see some new younger faces with 8 of the swimmers under age 30!

It was the first Masters meet swimming for Carleton for 4 swimmers: Kelys Montero (Whitecaps “A”; 25-29); Melanie Patina (Whitecaps “A”; 25-29); Steve Kennedy (Whitecaps “A”; 25-29); Chris Gill (7:30am Earlybirds; 20-24).

Two team photos can be found at: http://carletonmasters.tripod.com/06fall.

Also, Marty Raymond (x-Whitecaps “A”) was there (swimming for TECH). He’s off to do the Hawaii Ultraman again this year, see: http://www.ultramanworlds.com/2006/bios/raymond.html.

Official results will eventually be available at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.

There were lots of good swims, and quite a few club records broken. Here’s a summary:

Mark Blenkinsop (Varsity Coach / High Intensity; 25-29) did his best 50fs in 26.8.

Crystal Clark (x-Whitecaps “A”, 25-29) had some good swims, despite swimming irregularly on her own recently!

Chris Gill (7:30am Earlybirds; 20-24) had some impressive breaststroke turns, even though he and I were told off by the stroke & turn judge, Scott, for not having informed Chris of the new breaststroke turn rules (dolphin kick now allowed!).

Chris Hallamore (7:30am Earlybirds; 30-34) met his goal of getting under 1:14 in his 100IM with a 1:13.

Bozena Lech (Whitecaps “B”; 50-54) did her best 100 free time of 1:41.

Sean Kelly (HI 1&2; 50-54) set club records in 50 breast (41.68, breaking Rob’s record from the weekend before!), and 100 breast (1:30, breaking his own record from earlier this year by 3 seconds!).

Steve Kennedy (Whitecaps “A”; 25-29) set a club record in 50 fly (27.7, breaking John Waring’s record from 1993) and he was also quite close to John’s record in 50 free.

Lynn Marshall (Coach; 45-49) broke her own club and Ontario record in 50 back (by .2) swimming 35.21.

Kelys Montero (Whitecaps “A”; 25-29) did some fast sprints, including nearly breaking 30 in 50fs.

Steve Morris (Whitecaps “A”; 25-29) was close to Mike Ritcey’s club record in 100 breast swimming a 1:15.

Melanie Patina (Whitecaps “A”; 25-29) may have set a club record in 100 breast depending on her official time, as it was very close to Wendy Million’s time of 1:23.81 from 2003.

Laura Seanor (Whitecaps “A”; 25-29) set a new club record in 50 back – twice (once in each relay she led off), bringing it down to 36.0 (breaking Crystal’s record from earlier this year).

George Tombler (Whitecaps “B”; 80-84) reports that the highlight of his swimming was socializing between events!

Rob Trimbee (HI1&2; 50-54) improved his own club record in 100 free (set earlier this year) by close to a second, bringing it down to 1:15.0.

There were also two (nearly 3) club records set in relays:

Women’s 4x50m Medley relay 100+ age group: Laura, Crystal, Kelys, and Melanie shattered the old record, beating it by 30 sec (2:17 vs 2:47). The old record was from 1989 and was held by Morag Cavers, Alison Webb, Beverly Cummings, and Bicki Haack (Westerheide).

Mixed 4x50m Medley relay 100+: Laura, Steve M, Steve K, and Melanie were 5 seconds under the old record (2:07 vs 2:12). The old record was from 1998 and was held by Lynn Marshall, Bob Hilhouse, John Waring and Joanne Hemstead.

The men’s 4x50m Medley relay 100+ (Steve M, Chris G, Mark, Steve K) had the misfortune of swimming the heat after Steve M and Chris G finished their 100IM, and unfortunately missed the record by 1.5 seconds. The record they were going for is from 1985 (2:03.67) held by Geoff Camp, Jim Wright, Jonathon Korchuk, and Jim Hobson.

Sat Nov 4^th Ironman Florida (2192 competitors)

Congratulations to Mike Sims (7:30am Earlybirds) on doing so well in this race, despite the problems he had training in the cold before he left for Florida! Full results at: http://www.sportstats.ca.

Mike Sims (7:30am Earlybirds): 947^th overall, 167^th in men’s 40-44 in 12:24:16.

Sat Nov 4^th Alumni vs Varsity Water Polo Games and Swim Meet

In the water polo, the alumni men and varsity women were victorious. In the swimming, the alumni were victorious (helped by the 1sec per 50m per year since graduation head start given to the alumni). Masters swimmers who participated (for the alumni) were:

Water polo: Elaine Yardley (Whitecaps “A”); Jeff Brown (Whitecaps “A”); Andras Szeri (Whitecaps “A”); Doug Lloyd (HI 1); Bill Meyer (x-Whitecaps “A”); Blake Christie (Coach)

Swimming: Michelle St-Jean (7:30am Earlybirds); Jessica Kamps (7:30am Earlybirds); Amanda Gray (8:30am Earlybirds); Fiona Hill (Nightcaps); Mark Blenkinsop (HI/ROCS); Keegan Harris (HI/ROCS); Lynn Marshall (Coach)

Ask the Coach

Dear Coach: Can you remind everyone about lane etiquette? Frustrated Swimmer

Dear F. Swimmer: Sure! Don’t forget that if there is someone in your lane who often gets in the way, ask the coach to speak to him/her. Here are some basic lane etiquette rules:

when you are stopped at the end of the pool, move over next to the lane rope so that you do not impede those swimming
when you start to swim, don’t start less than 5 seconds ahead of or behind another swimmer
if you have taken a break or fallen behind (for whatever reason) don’t interfere with those swimmers who are doing the set properly and making the pace times

Dear Coach: I’d like to get better at timed interval swimming. Can you recommend a watch that’s easy to use, light and suitable for the water? Want to Follow the Pace Times

Dear W.t.F.t.P. Times: I strongly recommend that you use the pace clock instead of a wrist watch for getting your times (and following the pace times) during workout. If vision is a problem, you can get prescription goggles for about the same price as a watch. Note that wearing a watch is not permitted in any FINA sanctioned races (including Masters indoor meets and open water races). The only problem is that most pace clocks are not too helpful in calculating the minutes, but 95% of the time, this is not an issue and your coach can help you out the other 5% of the time!

Dear Coach: You said that flip turns aren’t allowed on a back to breast turn. Isn’t it ok to do a back flip after touching the wall? IM-er

Dear IM-er: After touching the wall (on your back), you can do whatever you like to turn around, so a back flip after touching is legal in a back/breast turn. Note, however, that a back flip is quite slow (for most) and thus not recommended.

Dear Coach: How many underwater kicks are allowed when pushing off the wall? And how long should I stay underwater after I push off? Working on my Turns

Dear W.o.m. Turns: For free, back and fly, there is no limit on the number of underwater kicks that you do. For fly you must do dolphin kicks. For free and back you can do dolphin or flutter, though dolphin is faster for most. For breast, you are allowed just two kicks underwater: a dolphin kick during the pull out, and then a breaststroke kick after the underwater pull. How long you stay underwater depends on how fast your underwater kick (or pull/kick for breast) is relative to the stroke that you are swimming. Everyone should stay underwater for at least 5m after each push-off. In most strokes (fly/back/free), 15m underwater is the maximum allowed. In breast there is no limit, but as you are allowed just one underwater pull (down to your hips), getting further than 15m is difficult!

Dear Coach: You said that my toes should be pointing up towards the ceiling on my freestyle flip turns. Will I be disqualified if they are pointing to the side or down? New Flip-Turner

Dear N.F-Turner: In freestyle you may touch the walls with any part of your body at any orientation, so it’s not illegal to touch with your toes pointing any direction you like. However, it’s faster if you push off on your back (and roll to your side during the push off), rather than wasting time turning onto your side (or worse, front!) while on the wall.

Private and Semi-Private Masters Swim Lessons

Fall/Winter Schedule:

Mon 9:45-10:45am: Jan 8 – Feb 5, Feb 19, Mar 5 – Apr 2

Tue 7:30-8:30am: Feb 27 – Apr 3

Wed 8-9pm: Mar 21

Thu 7:30-8:30am: Mar 1 – Apr 5

Fri 9:45-10:45am: Nov 24, Jan 5 - 12, Jan 26, Feb 2, Feb 16, Mar 2 – 30

Sat 7-8pm: Jan 13, Jan 20, Feb 3, Feb 17

Sat 8-9pm: Dec 9, Dec 16, Jan 13, Jan 20, Feb 3, 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

Fall / Winter 2006-2007 Session Information

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 **FULL for Fall**

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

Whitecaps Child Supervision: 6:00-7:10pm MTuTh + 9-10am Sat: $88 each term **FULL for Fall**

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)

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