From: Lynn Marshall
[lynnmarshall@sympatico.ca]From: Lynn
Marshall [mailto:lynnmarshall@sympatico.ca]
Sent: Sunday, January 14, 2007 10:37
AM
To: Steve Baird; Blake
Christie; Claudia Cronin-Schlote; Kristi Dean; Louise Hayes; Lynn Marshall; Lynn
Marshall; Mits Kachi; Tim Kilby
Subject: Carleton Masters Swimming
Newsletter #161
Carleton Masters Swimming Newsletter
#161
Sunday,
January 14th, 2007
To: Carleton
Coaches (8
addresses)
Bcc:
Those
Registered for Fall 2006 / Winter 2007 and
Alumni: High Intensity (16 addresses);
7:30am Earlybirds (44 addresses), 8:30am Earlybirds (23 addresses), 6pm
Whitecaps "A" (44 addresses), 6pm Whitecaps "B" (38 addresses),
Nightcaps (30 addresses), Masters "Alumni" (35 members).
"Age is a
question of mind over matter. If you don't mind, it doesn't matter." – Satchel
Paige
Winter Session
The Winter session started on
Tue Jan 2nd / Wed Jan
3rd, and the term is now well underway. If you have
not yet registered there is information on the groups available in the
“Reminders” section at the end of the newsletter. (There is currently
space in all groups.)
“Mits’
Munchies”
Several swimmers have asked Mits for
his Potato Latkes recipe, so here it is:
Ingredients:
12 large Potatoes
(grated)
3 med. onions thinly chopped or
grated
4 eggs
beaten
5 TBSP
flour
3 tsp
salt
1 tsp
pepper
about 1/4 cup of oil for
frying
- Use a cheese cloth to squeeze out
the water from the potatoes.
- Combine all the ingredients
(except the oil) and make 4" diameter pancakes
- In a large skillet heat about 1/8"
of oil (hot, but not smoking) and carefully place several latkes in the skillet,
but do not crowd them.
- Cook until golden brown (about 4
minutes per side) on med. to high heat.
- Place on paper towels to soak up
excess oil and keep warm in oven or serve
immediately
Big Swim for
Arthritis
Several Carleton swimmers
participated in this April fundraiser last year. Full details for this
year are at: http://www.bigswim.ca/.
Vincent Richer from
Technosport (who last year swam 10k per day [in two 5k sessions] for 4 days and
raised $4000 for his 40km effort) this year plans to swim 100km over 10
days! However, you don’t have to be that crazy!! Participants can
swim individual 30 minutes, 1000m, 2500m or 5000m swims, or swim on
their own by registering to the Log Your Laps challenge. The Log Your Laps
challenge is the most flexible of the challenges because it
allows participants to complete a challenge at their convenience
using local pool facilities of their choice. There is also a team
5000m challenge and a one hour aqua-fit challenge. A registration fee of
$25 is collected in order to participate in an event, but if you chose
to raise funds and successfully raise $75 or more, your registration fee is
waived.
Swimmer
Notes
Wedding Congrats: Jolene
Harvey (Fall 7:30am
Earlybirds / Winter Whitecaps “B”) and
Tony
Revitt (7:30am
Earlybirds) were married in
Pregnancy:
Congratulations to Rocio
Aranda (7:30am
Earlybirds) who is expecting in April.
Best
Wishes: Our best
wishes to Leona
Crabb (7:30am
Earlybirds) who is leaving
Baby Picture:
A recent photo
of Jocelyn
Lavoie’s (x-Whitecaps
“A”) baby Georgia is available on the web site: http://carletonmasters.tripod.com/07wint/.
Local Volunteer Dies: Mike
Collingwood, a long-time
volunteer and event organizer suddenly on Dec 21st of a heart
attack. Check out the web site at: http://www.mikecollingwood.ca/ which
tells you a bit about this wonderful man and also allows you to make a donation
to his memorial fund. Anyone who has participated in a sports event in
Lapel Pins:
Last
call!
I still have
two bags of lapel pins left at the Christmas party. Any
takers?
Carleton Swim
Suits: These are polyester
training suits (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 “
Nose Clips for
Winter Session
Information
Note that for Winter 2007, Blake will be coaching Whitecaps “B” on
Monday evenings. Thanks to Blake for agreeing to this. Mits will
continue to coach on Tuesday and Thursday evenings (Whitecaps “B” and
Nightcaps).
Here's the information on attendance
for the Winter session to date. There are currently lots of
swimmers with perfect weekday attendance. Let’s see who can keep it
up!
7:30am
Earlybirds
(Jan 3-12th; 5 workouts; range 16-24; avg.:
20.0)
Perfect Attendance: Chris H, Emile S, Ian L, Jessica K, Jim L, Leona,
Natalie A, Nicole LS, Olivier S, Steph A,
Ursula
8:30am
Earlybirds
(Jan 3-12th; 5 workouts; range 7-15; avg.:
11.8)
Perfect Attendance: Alan H, Amanda G, Amir, Isla, Margaret K, Penny, Susan
N-Y
6pm Whitecaps
“A” (Jan
2-11th; 5 workouts; range 22-27; avg.:
25.2)
Perfect Attendance: Debby W, Don W, Elaine Y, Francois P, Gi, Kelys M, Pat
B, Pete L, Steve Morris
6pm Whitecaps
“B” (Jan
2-11th; 4 workouts [Jan 8th to be added next time]; range
16-23; avg.: 21.0)
Perfect Attendance: Cam D, Joanne D, Liz C, Marg E, Meredith C, Suzanne
L
8pm
Nightcaps
(Jan 2-11th; 4 workouts; range 9-16; avg.:
13.0)
Perfect Attendance: Amanda D, Ashley K, Joanie C, Lisa B, Peter L, Tracey
M
High Intensity
Masters (Jan
3-12th; 5/3/5 workouts; range 8-16 [excl Varsity]; avg.:
11.6)
Perfect Attendance: Jamie S, Larry D,
Masters Swimming
Competitions
You must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. 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 competitions in
Sun Jan 21st Alderwood
Masters Meet SCY http://www.mastersswimmingontario.ca/pdf/ATBmeet.pdf
Fri-Sat Jan 26-27th
Sun Jan 28th 1000
Fri-Sat Feb 2-3rd Coupe
de la Capitale LCM
http://www.fnq.qc.ca/fichiers/0701_CMNQ_CoupeCapitaleMaitres2007.pdf
Sun Feb 11th Burlington
Masters Meet SCM info:
http://www.mastersswimmingontario.ca/pdf/Burlwintersplash2007.pdf;
entry form:
http://www.mastersswimmingontario.ca/pdf/BurlMeetEntryForm.pdf
Sat-Sun Feb 17-18th
Sat Feb 24th Ian Button
(
Sun Mar 4th Milton Spring
Splash SCM info:
http://www.mastersswimmingontario.ca/pdf/SpringSplashmeetpkg.pdf;
entry form:
http://www.mastersswimmingontario.ca/pdf/SpringSplash2007.pdf
Sat Mar 17th Technosport
Arthur Inglis Meet SCM http://www.technosport.ca
Sat Mar 17th
Dollard-des-Ormeaux Meet (no details yet)
Fri-Sun Mar 23-25th
Ontario Provincials,
Sat Mar 24th
Sat Mar 31st
Fri-Sun Apr 20-22nd
http://www.fnq.qc.ca/fichiers/0704_UL_Champ_Prov_maitres07.pdf
Sat May 5th Technosport
Meet SCM (no details yet)
Sat May 5th Montreal CASO
Masters Meet (no details yet)
Fri-Mon May 18-21st
Masters Nationals,
Sat May 19th
Race Results:
(Please send in your
results!!)
Canadian Masters
2006 Standings
While not a single event, it’s worth
reporting that the 2006 Canadian Masters Rankings are now complete. All
those who finished in the Top 20 in any event (either short course or long
course) are listed, along with their overall rank in the age group. You
can check out all the statistics at: http://www3.sympatico.ca/chberger/index.html#canada.
The link to the 2006 National rankings is in the upper right hand
corner. If you’re wondering about the value points, Christian Berger (the
statistician) uses the world records from around 1960(?), so those are worth 100
points. Note also that Christian uses CARL (instead of CAPS) for our club
code. Carleton names I noticed were: SCM: Melanie Patina, Susanne Russell, Crystal Clark, Lynn
Marshall, Bozena Lech, Lina Vincent, Margaret King, Chris Gill, Steve Morris,
Ben Daniels, Steve Kennedy, Pete Lithgow, Francois Audet, Andrew Pery, George
Tombler; LCM: Lynn Marshall,
Bozena Lech, Margaret King, Gi Wu, Aaron MacKnight, Dave Bourdon, Francois
Parent, Francois Audet (1st in 200br!), Sean Kelly, Rob Trimbee, Andrew Pery, George
Tombler.
Jan
7th Disney Marathon,
Congratulations to Bruce Haydon (7:30am Earlybirds) who
completed this race in a chip time of 3:52:16 (clock time 4:00:24). He
finished 881st overall, 707th man and 153rd in
men’s 40-44. Well done! Full results at: http://wdw.activeresult.com/07disney/.
Jan
13th Technosport Masters Meet
Just two Carleton swimmers
participated in this post-holiday meet. Gi (Whitecaps “A”) swam 3 events: 200fs,
100br and 50fs. He did best times in 200fs (2:40) and 100br (1:24), and
just missed in 50fs (30.03), due to a poor turn. He chose to scratch the
200br in which he would very likely have broken his own club record.
Lynn (Coach) opted for quantity
over quality and swam all 9 events (200fs, 100bk, 100fl, 200br, 50fs, 200bk,
100br, 100fs, 200fl) in 80min. Not surprisingly, none of the times were
age group bests. The only event she won (overall) was the 200 breast(!) –
good thing Gi didn’t swim it J ! She also notes
that it was cruel and unusual punishment for the organizers to put the 200 fly
last L !
Breakfast was one again
at the ZamPub where the service was definitely faster than last time, though
still not super fast for those who arrived last.
The official results
will eventually be available at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.
Ask the
Coach
Dear Coach: What position should I have my feet in (pointed or flexed) when I do flutter kick? Newbie Swimmer
Dear N. Swimmer: On flutter kick it’s important that your feet don’t cause any resistance so you want your toes pointing back (towards the wall behind you) not down (towards the bottom of the pool). To decrease the drag you want to point your toes and turn your toes in (pigeon-toed) to get the tops of your feet as much in line with your legs as you can. Dear Coach: I’d like to do some short distance time trials near the end of the session. Our group didn’t do
many. Can we do more next time? A Sprinter Dear A. Sprinter: Just ask your coach if you’d like to do more time trials. We’ll ensure that we accommodate you, as I always like to have more data for my time trial spreadsheet! Dear Coach: When can I do dolphin kick on breaststroke? Too Many Rules!
Dear T.M. Rules: One dolphin kick is allowed on breaststroke on the start and on each turn. The dolphin kick should be done as part of the underwater stroke (where you pull your arms right back to your thighs). It should also be done totally submerged. Ask your coach for some tips! We’ll also be working on turns once we’ve been through all the stroke drills. Dear Coach: Is it ok to do an extra dolphin kick to reach the wall on fly? Working on my Fly!
Dear W.o.m. Fly: Yes, that is absolutely fine. In fact, you could do the entire length just dolphin kick with your arms out in front! What you cannot do is to start a fly arm stroke and then realize you’re at the wall and move your arms forward under the water. In fly, your arms can only move forward above the water.
Private and Semi-Private Masters
Swim Lessons
Winter Schedule:
Mon 9:45-10:45am: Jan 15, Feb 5, Feb
19, Mar 12 – 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: Jan 26, Feb 2, Feb
16, Mar 2 – 30
2006-2007
Prices:
Private:
$50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $32 per hour, plus GST.
Contact
Reminders
Winter 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. 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
Whitecaps Child
Supervision: 6:00-7:10pm MTuTh + 9-10am Sat: $88
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)
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