From: Lynn Marshall
[lynnmarshall@sympatico.ca]Carleton Masters Swimming Newsletter
#162
Sunday,
January 28th, 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 (22 addresses), 6pm
Whitecaps "A" (45 addresses), 6pm Whitecaps "B" (40 addresses),
Nightcaps (34 addresses), Masters "Alumni" (34 members).
"If nothing ever
changed, there'd be no butterflies." – Unknown
Upcoming High
Intensity Cancellations
High Intensity swimmers, please make
note of the upcoming cancellations due to the OUA Championships: Thu Feb 8th 7:30-9:30am (HI2); Fri
Feb 9th 6-7:30am (HI1); Sat Feb 10th 5-7pm (HI3); Mon Feb
12th 6-7:30am (HI1). Note also that this season’s
High Intensity Masters program ends Tue
Feb 20th. Thus the last workout for HI1 is
Mon Feb 19th 6-7:30am; for HI2: Tue Feb 20th 7:30-9:30am;
and for HI3: Mon Feb 19th 7:15-9pm.
6:30am Earlybirds
Swimmers
It seems that the office does not
have a complete list of those who indicated that they plan to switch from one of
the 4x/week Masters groups (i.e. 7:30am Earlybirds, 8:30am Earlybirds, or 6pm
Whitecaps) to the 6:30am group on Mon Feb
26th. Can you please let me know if you plan to do
this so that we can ensure we have a full list?
Thanks!
Please Put
Equipment Away!
All swimmers are reminded to ensure
that their equipment (kick boards, pull buoys, etc.) are put away after their
workout. The soft yellow boards and torpedo-shaped pull buoys go in the
wooden Masters box. All other kick boards and pull buoys go in the white
racks at the ends / sides of the pool. Thanks from the pool
staff!
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! See his web site
at: http://www3.sympatico.ca/vricher/.
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. Margaret K (8:30am
Earlybirds) plans to participate. Anyone
else?
Mits’ Recipe
Corner
As many of you have expressed
interest in having one of Mits’ recipes in the newsletter each time, here’s the
latest: Baked Beans
Deluxe
(I)
1
cup
chopped onion
1
stalk
chopped celery
¾
cup
chopped green pepper
3
tbsp
olive oil
¾
lbs
chopped/diced cooked ham
Fry the above
ingredients until softened.
(II)
3
cans
baked beans with tomato sauce
1
can
kidney beans, drained (28 oz)
¾
cup
ketchup
6
tbsp
brown sugar
2
tbsp
Worcestershire sauce
1
tsp
dried oregano
½
tsp
black pepper
2-3
drops
Preheat oven to
350º.
Once ingredients in (I)
are ready, add them to (II) ingredients and mix together.
Put in a casserole dish
with a lid and bake for 45 minutes.
Swimmer
Notes
Swimmer in the News: George
Tombler (age 82,
Whitecaps “B”) was on the CTV News on Fri Jan 19th where he was
interviewed by Carolyn Waldo as part of her fit seniors series (the same news
segment that Margaret
King and
Flo
Shinder [both 8:30am
Earlybirds] were profiled on last year). He came across well and put in a
plug for Carleton’s Masters swimming. Good show,
George!
Birth
Announcement: x-Carleton
Lifeguard, Charles, who some of
you may remember from a couple of years ago, and his fiancée recently had a baby
boy.
Best Wishes from
Dorothy:
Margaret
King (8:30am
Earlybirds) was recently speaking with
Dorothy (x-8:30am
Earlybirds) in
Weekend to End Breast Cancer:
Recent News
Articles on Endurance Sports and the Heart: These two
articles may be of interest: Ironman athletes put hearts at risk of fatal
damage, experts warn: http://www.timesonline.co.uk/article/0,,13509-2559209,00.html;
MRI identifies hidden heart attack risk in older
athletes: http://www.medicalpost.com/medicine/meeting/article.jsp?content=20070111_110438_7128.
Carleton Swim
Suits: These are polyester
training suits (long lasting). Men’s suits are available in sizes 28-32
and 36 (they fit small – you may want to go up a size). Cost is $35.
Women’s suits are available in sizes 26-36 and 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
Fall/Winter Session
Information
Thanks to Rob S (Nightcaps) for letting me know that
he shouldn’t really have received the 2nd improved male award for the Fall
term. I had his name spelled two different ways in my spreadsheet –
oops! The top 3 most improved men were
really:
1. Amir
13.4/100m (EB2): 200fs
2. Ian
L 10.7/100m
(EB1): 100fs
3. Dave
B 8.5/100m
(EB1): 200IM
Here's the information on attendance
for the Winter session to date. There are currently 20 swimmers with perfect weekday
attendance. Keep it up!
7:30am
Earlybirds
(Jan 3-26th; 11 workouts; range 13-24; avg.:
18.5)
Perfect Attendance: Chris H, Emile S, Nicole LS, Olivier S, Steph A,
Ursula
8:30am
Earlybirds
(Jan 3-26th; 11 workouts; range 7-18; avg.:
13.9)
Perfect Attendance: Amir, Isla, Margaret K, Penny, Susan
N-Y
6pm Whitecaps
“A” (Jan
2-25th; 11 workouts; range 19-27; avg.:
24.0)
Perfect Attendance: Debby W, Don W, Francois P, Gi, Kelys
M
6pm Whitecaps
“B” (Jan
2-25th; 11 workouts; range 13-23; avg.: 18.3)
Missed 1 Workout: Joanne D, Marg
E
8pm
Nightcaps
(Jan 2-25th; 8 workouts; range 9-18; avg.:
14.3)
Perfect Attendance: Ashley K, Joanie
C
High Intensity
Masters (Jan
3-27th; 11/7/10 workouts; range 6-16 [excl Varsity]; avg.:
10.4)
Perfect Attendance: 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
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
http://www.fnq.qc.ca/fichiers/0702_Invitation_Maitres_LaSalle.pdf
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
http://www.mastersswimmingontario.ca/pdf/meetpackage.pdf
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 http://www.technosport.ca
Sat May 5th Montreal CASO
Masters Meet (no details yet)
Fri-Mon May 18-21st
Masters Nationals, Winnipeg SCM http://www.cmsc2007.ca/
Sat May 19th
Race Results:
(Please send in your
results!!)
Sat Jan
13th Technosport Masters Meet
We are still waiting for the
official results which will eventually be available at: http://ca.geocities.com/technosport@rogers.com/results/results.htm.
Sun Jan
28th
George and
Gi are participating in this
meet. Results next time!
Ask the
Coach
Dear
Coach: You said that my push-off the wall
isn’t very efficient. What can I do to make it better? New
Swimmer
Dear N. Swimmer: First you
must always push off the wall in a streamlined position. Your arms should
be above your head with your elbows locked straight and your elbows squeezing
your ears. Your spine should be in a neutral position (i.e. looking down
at the bottom of the pool, or up at the ceiling in backstroke). You must
then push off the wall under water (completely submerged). You should not
get to the surface until (at least!) the flags. After we finish up all the
stroke drills, we’ll do some clinics on push-offs. Let your coach know if
you want to work on this.
Dear
Coach: I’m still confused about the
back to breast turn. Can you review it again? Improving My
Turns
Dear I.M. Turns: First, for
the back to breast turn, it’s considered a backstroke finish and a breaststroke
start, thus you must touch the wall on your back (preferably with your hand,
though head is permitted but not recommended). You may not do a flip turn
(i.e. it is not permitted to just
touch the wall with your feet). You must push off the wall on your
stomach and then you may do the usual breaststroke underwater pull out before
starting breaststroke. The fastest back to breast turn for most people is
the bucket turn (like the old fashioned backstroke to backstroke turn before
flip turns were allowed). Ask your coach for help. Again, turn
clinics will be coming up soon – let your coach know what turns you want to work
on.
Dear
Coach: I get dizzy when I breathe on
both sides in freestyle. I know you said it’s important to breathe on both
sides, so what can I do? Want To Bilateral
Breathe
Dear W.T.B. Breathe: First,
just to mention why it’s important to breathe on both sides… If you
breathe only on one side, it’s next to impossible to keep the stroke
symmetrical, which over time will likely lead to shoulder problems (usually with
the opposite shoulder to the side you breathe on). Also, if you ever want
to swim in open water, being able to breathe on either side (depending on where
the waves are), does come in handy. Most swimmers find a bilateral
breathing pattern to be preferable (i.e. breathing after an odd number of
strokes, usually 3 or 5, so that you take one breathe on the left and then one
on the right, etc.). However, this doesn’t work for everyone.
Another way that you can take the same number of breaths on each side is to
alternate the side that you breathe on by length or by 50 (i.e. breath on your
right for 25 or 50m and then on your left for 25 or 50m). For those prone
to dizziness, this may help. Let your coach know if this
helps!
Dear
Coach: I’ve been swimming with
Masters for a couple of terms now. At first I saw quite a bit of
improvement, but lately I feel that I’m not getting any faster. Any
suggestions? Frustrated Swimmer
Dear F. Swimmer: For a
relatively inexperienced swimmer, there will usually be huge gains over the
first few months of training. After that, it is definitely going to become
more difficult to improve, and you will have to really work at it! Here
are the things that you should be doing: First, really really focus on
your technique. Ensure that you are always working on the tips your coach
gives you and ask for more feedback on a regular basis to ensure that your
technique is improving. Secondly, ensure that you follow the pace times
and the workout, as per the blackboard. This means that you need to know
how to use the pace clock properly and that you always get your times for every swim that
you do (otherwise, how will you know how you’re doing?!). If you always
swim at one speed with a small amount of rest, your body will become accustomed
to that and you won’t see much improvement. To improve, you need to
“shock” your system. Take it nice and slowly when you are working at an
easy to moderate pace. Really work on building, fading, or descending when
appropriate. Ensure that you take the right amount of rest, and really
work on going fast when that’s
part of the workout.
Dear
Coach: We have problems with our
lane getting out of synch during the workouts. What can we do?
Another Frustrated Swimmer
Dear A.F. Swimmer: The workout
is more enjoyable for everyone if the lane stays together during the main
set. First, ensure that everyone understands the set, and if there is
confusion, ask the coach to clarify. If you have a lane leader who is good
at counting lengths and using the pace clock, that’s great. If not, it
needs to be a group effort to ensure that you do the right distance and leave on
the right pace time. (Everyone should be able to read the pace
clock!) It often happens that some swimmers will be a bit slower than
others. If you fall behind your lane-mates and get lapped, skip 50m and
join back in with the lane leaders. This will ensure that everyone is
together for the majority of the workout. If you are continually getting
ahead of falling behind your lane-mates, ask the coach if another lane would be
better suited. Of course, some swimmers will do better relative to their
peers depending on the theme (e.g. sprint, distance, free, non-free, IM), and
that’s fine.
Private and Semi-Private Masters
Swim Lessons
Winter Schedule:
Mon 9:45-10:45am: 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: Feb 2, Feb 16, Mar
2, Mar 9, Mar 23, Mar 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