Carleton Masters Swimming Newsletter #164                        Sunday, March 4^th, 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).

 

 

"Success and failure: We think of them as opposites, but they're really not.  They're companions – the hero and the sidekick." – Lawrence Shames

 

 

End of Winter Session

The Winter session will end on Wed Apr 4^th / Thu Apr 5^th.  The final details are still being worked out with the contractors for the work on the pool ceiling insulation.  The date that the pool reopens for the Spring session is still being finalized, with Mon May 7^th being the best case scenario.  More details will be communicated when they are available.

 

 

Swimming Etiquette

Swimmers are reminded that everyone has a more enjoyable swim when we are all polite to each other!  The key rule is to keep out of the way of those who are swimming when you are resting.  Also, please make an effort to arrive on time to avoid disruption of your lane during the main set.

 

 

MSO and MSC Newsletters

Masters Swimming Ontario (MSO) recently published their first newsletter: http://www.mastersswimmingontario.ca/pdf/MSOFeb2007.pdf.  Masters Swimming Canada (MSC) also recently put out a newsletter: http://mymsc.ca/Bulletins/200701.jsp. 

 

 

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

Two recipes this time!

 

Home-made Chicken Noodle Soup

1 pound chicken breast cubed (2") (You can use chicken thighs or a mixture of white and dark meat)

3 medium carrots chopped

1 diced onion

1 glove of garlic minced

1 tsp of thyme and parsley

4 oz of dry egg noodles broken into pieces

3 bouillon chicken cubes

4 cups water

2 tbsp oil

In a large skillet with a lid, heat oil and brown chicken (3-4 min. at med-high heat).  Remove chicken to a clean bowl.

Cook onions, garlic, and carrots about 3-4 minutes (add oil if necessary). 

Put chicken back in skillet, then add spices, water and bouillon cubes.  Simmer about 10 minutes, then add noodles and simmer another 4-5 minutes until noodles are cooked.

 

Simple Chili

1 pound extra lean ground beef

1 onion diced

1 clove of garlic diced

2 medium carrots chopped

2 sticks of celery chopped

1-19 oz can of diced tomatoes (10-12 fresh diced roma tomatoes)

1-19 oz can of red beans (not drained)

tsp basil

2 tbsp Chili Powder

dash of chili flakes (optional)

small dash of cinnamon (very little goes a long way)

2 tbsp oil for cooking

Brown meat in small stock pot (4 litre), then place in a clean bowl.

Cook onion, garlic, celery and carrots in same pot (use oil if necessary).

Put meat back in pot, add rest of ingredients and simmer for about an hour.

 

 

Swimmer Notes   

 

Swimmer Updates:

   Our best wishes to Tim Kilby (Coach & Whitecaps “A”) for a quick recovery from his recent scheduled surgery to relieve pressure on his spine.  We hope to see him back at the pool in a few weeks.

   Dave Sugden (x-Earlybirds) is getting very serious (obsessed!) with his bike racing and training.  He’s joined Peak Performance and had his lactate threshold tested and is training 10-12 hrs/wk and has moved up his maximum aerobic power by 50 Watts.  He’s lost 40lbs and hopes to be competitive in provincial competitions for the upcoming season.  Keep up posted, Dave!

   Jocelyn Lavoie (x-Whitecaps “A”) sent in a Valentine’s Day photo of her daughter Georgia: http://carletonmasters.tripod.com/07wint/. 

 

Wedding Reception Location Help?:  As many of you know, Steve Morris (Whitecaps “A”) and Crystal Clark (x-Whitecaps “A”) recently got engaged.  They are now planning a May 18^th, 2008 wedding and are looking for a place to hold their reception.  The location must be able to hold 175-200 people and allow external catering and alcohol.  (The Glebe Community Centre and Museum of Nature are not available on this date.)  Suggestions for caterers are also welcome.  If anyone has any ideas, please let me know and I’ll pass along the information.  Thanks!

 

Swimming in the News:  While not a true marathon swimmer to the purists (as he wears a wet suit and stops to rest every evening), Slovenian Martin Strel is now half way through his attempt to swim the Amazon: http://www.canada.com/topics/news/oddities/story.html?id=da7ca0e8-8eb6-40e6-a1c3-0a7fb8809654&k=58641.  You can read more about Martin’s crazy exploits on his web site: http://www.martinstrel.com/main.php?L=2.  Thanks to Steve Morton (Whitecaps “A”) for bringing this to my attention.

 

Diet and Nutrition:  Some interesting articles and free seminars:

• It’s still best to eat fruit and vegetables, rather than take vitamins: http://ca.news.yahoo.com/s/capress/health_diet_antioxidant_vitamins.   
• MSC (Masters Swimming Canada) article on nutrition: http://mymsc.ca/Features/200601/Nutrition.jsp.    
• “Live Longer, Live Healthier” free seminar by Tony Greco and Nelson Narciso: Tue Mar 6^th 7-9pm Greenery Room, Travelodge Ottawa, 1376 Carling.  RSVP required: popeyesbank@bellnet.ca. 
• “The Whole Food Diet” free seminar by vegan Ironman Triathlete Brendan Brazier: Mon Apr 2^nd 7-9pm Loblaws Gloucester; Thu Apr 5^th 7-9pm Loblaws Vanier.

 

Victor Davis on TV: CBC will air “VICTOR – The Victor Davis Story” Mon Mar 26^th at 8pm.  (Victor Davis, a Canadian, held the World Record in 200m breaststroke in the 1980s.)  I recommend that you double check the TV listings as the date is subject to change!

 

Weekend to End Breast Cancer:  Kristi Dean (Coach) is participating in this 60km walk on Jun 2-3^rd.  She aims to raise $5000 (last year she raised over $3500) for breast cancer research.  If you’d like to read more about this fundraiser or sponsor Kristi, see: http://www.endcancer.ca/site/TR?px=1813772&pg=personal&fr_id=1180.

 

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 “Carleton University”. 

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

 

 

Winter Session Information

Thanks to all the swimmers for their patience with Lynn’s laryngitis last week!  And thanks also to Blake for coaching for Mits on Thu Mar 1^st while Mits was under the weather.

 

Here's the information on attendance for the Winter session to date.  Congratulations to Larry (HI1) for his perfect attendance for the High Intensity Winter session which ended Feb 20^th.  There are now just 5 swimmers with perfect weekday attendance since January, and 7 more with perfect attendance for the 6:30am Earlybirds which started last week.  Any errors or omissions, do let me know!

 

6:30am Earlybirds (Feb 26 – Mar 2^nd; 3 workouts; range 13-16; avg.: 14.3)

Perfect Attendance: Angela D, Ian L, Josiah, Judah, Larry, Ursula, Zach

 

7:30am Earlybirds (Jan 3 – Mar 2^nd; 26 workouts; range 8-24; avg.: 15.7)

Perfect Attendance: Steph A

Missed 2 Workouts: Carmel

 

8:30am Earlybirds (Jan 3 – Mar 2^nd; 26 workouts; range 7-18; avg.: 13.7)

Perfect Attendance: Margaret K, Penny

Missed 1 Workout: Amir

Missed 2 Workouts: Alan H

 

6pm Whitecaps “A” (Jan 2 – Mar 1^st; 26 workouts; range 18-30; avg.: 22.8)

Perfect Attendance: Don W, Gi

Missed 1 Workout: Francois P

Missed 2 Workouts: Debby W, Kelys M, Pete L

 

6pm Whitecaps “B” (Jan 2 – Mar 1^st; 26 workouts; range 12-23; avg.: 16.9)

Missed 2 Workouts: Cam D

Missed 3 Workouts: Joanne D

 

8pm Nightcaps (Jan 2 – Mar 1^st; 18 workouts; range 9-19; avg.: 13.9)

Missed 1 Workout: Ashley K, Joanie C

 

High Intensity Masters (Jan 3 – Feb 20^th; 19/13/19 workouts; range 5-18 [excl Varsity]; avg.: 10.0)

Perfect Attendance: Larry D (HI1)

Missed 2 Workouts: Lydia S (HI1)

[Note that the High Intensity program has now ended for the season.]

 

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 2007 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. 

 

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 competitions in Ontario and Quebec up to the end of February.  Note that meet entries and confirming meet information and entry dates are your responsibility.  More information and web links (if not listed below) should be available shortly, or look at the full schedules as per the above paragraph.

 

Sat Mar 17^th Technosport Arthur Inglis Meet SCM http://www.technosport.ca

Sat Mar 17^th Dollard-des-Ormeaux Meet SCM

    http://www.fnq.qc.ca/fichiers/0703_InvitationSt-Patrick2007_MDDO.pdf 

Sun Mar 18^th Etobicoke Masters 1500 Heart & Stroke Swim SCM

    http://www.mastersswimmingontario.ca/pdf/Heartswim2007.pdf

Fri-Sun Mar 23-25^th Ontario Provincials, Sudbury SCM

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

Sat Mar 24^th Beauport, QC Meet SCM http://www.fnq.qc.ca/fichiers/0703_InvitationMaitresBeauport.pdf

Sat Mar 31^st Montreal North Meet SCM  

    http://www.natationmontrealnord.com/IMG/pdf/Invitation_Provinciale_Maitres_-_Mars_2007.pdf 

Fri-Sun Apr 20-22^nd Quebec Provincials, Quebec City SCM

    http://www.fnq.qc.ca/fichiers/0704_UL_Champ_Prov_maitres07.pdf (French) or

    http://www.fnq.qc.ca/fichiers/Meet_package_26th_Masters_Provincial_Champs07.pdf (English)

Sun Apr 22nd Etobicoke Long Course Pentathlon Team Championships LCM

    http://www.mastersswimmingontario.ca/pdf/2007PentTeamChamps.pdf

Sat May 5^th Technosport Meet SCM http://www.technosport.ca

Sat May 5^th Montreal CASO Masters Meet (no details yet)

Fri-Mon May 18-21^st Masters Nationals, Winnipeg SCM http://www.cmsc2007.ca/

 

 

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

 

Sat Feb 17 – Sun Feb 18^th Keskinada Ski Loppet

Saturday: 53km classic: Colette Kenney (8:30am Earlybirds) 224^th out of 325 participants; 28^th woman and 6^th in women’s 45-49 in 5:13:39.

Sunday: 53km skate: Sheila Kealey (Whitecaps “A”) 22^nd out of 360 participants; 3^rd woman and 1^st in women’s 40-44 in 2:51:53.  Sheila was the top local woman!

Congratulations to you both.  Full details on the weekend at: http://www.keskinada.com/.  Results at: http://www.sportstats.ca/. 

 

Sat Feb 24^th Nepean Masters Ian Button Memorial Swim Meet (LCM = 50m pool)

Six Carleton swimmers participated and all swam very well!  Six club records were set: three by Lina and three by Larry.  The new club records have been posted on the web site (the link is near the bottom of the main page).  Preliminary results are available at: http://www.nmsc.org/winterlude/results.php.  And a photo of five out of the six Carleton swimmers is on the web site: http://carletonmasters.tripod.com/07wint/.    Here’s how everyone did:

   George Tombler (Whitecaps “B”, 80-84): 1^st 50br, 100br; 2^nd 200fs, 50bk; George also did an exhibition 280+ men’s relay with three men from Ottawa Y Masters.

   Larry Durr (6:30/7:30am Earlybirds, 65-69): 1^st 50bk (41.95 – club record), 100bk (1:36.84 – club record); 2^nd 50br (44.29 – club record); All Larry’s records used to belong to George, so they’d stood for a long time!  We’re all very happy that Larry is now racing for Carleton.  He’s been training with us for some time, but until recently was racing for Ottawa Y.

   Lina Vincent (Whitecaps “A”, 55-59): 2^nd 50fs (36.69 – club record), 100br (1:47.19 – club record); 3^rd 50br (48.96 – club record).  Well done, Lina!

   Francois Parent (Whitecaps “A”, 40-44): 2^nd 50br, 100br; 4^th 100fs, 50bk

   Kelys Montero (Whitecaps “A”, 25-29): 1^st 50fs, 100fs, 50br and 50fl (four first places!!)

   Gi Wu (Whitecaps “A”, 18-24): 1^st 50fs, 100fs, 800br; DQ in 200IM (please repeat 100 times: “I will always do legal turns in practice”!)

 

Sun Feb 25^th Morin-Heights Viking 33km Loppet

Alumnus John Bowen (x-7:30am Earlybirds) participated in this very challenging ski race.  He placed 20^th out of 54 skiers and was the 19^th male and 6^th in men’s 30-39 in a time of 2:40:43.8.  More information on this race and results at: http://www.skiloppet.com/.  Well done, John!

 

 

Ask the Coach

 

Dear Coach:  At a recent Masters meet, we saw swimmers doing double arm backstroke with whip (breaststroke) kick in a backstroke race.  Is this legal?  Just Wondering

 

Dear J. Wondering:  Yes, it is.  If you review the rules for backstroke section SW6 of: http://www.fina.org/rules/english/swimming.php, you’ll see that there is no mention of the arm movement or the leg movement.  However, you are, of course, required to swim on your back.  Note that for most swimmers “regular” single arm backstroke with a flutter kick is faster than double arm back.

 

Dear Coach:  What is a swimmer permitted to wear during a swimming race?  Also Wondering

 

Dear A. Wondering:  SW10.15 of the rules (see link above) prohibits the use of pacing devices (e.g. watches).

As per SW10.7 of the rules (see link above), swimmers may not wear any device that aids with speed, buoyancy or endurance (e.g. fins, webbed gloves), though goggles are permitted.  Note that it has been ruled that full-body suits do not provide buoyancy so they are permitted by FINA (Federation Internationale de Natation) rules.  However, if you were to choose to swim the English Channel, the rules require that the suit (“costume”) be sleeveless and legless, see: http://www.nethost4u.co.uk/CSA/link3.php?id=1. 

 

Dear Coach:  Where can I buy Swedish goggles locally?  Need New Goggles

 

Dear N.N. Goggles:  I don’t know anywhere in Ottawa that stocks Swedish goggles (if anyone does know of somewhere, please let me know!).  However, as they are small and light, mail order from Montreal’s Aquasport (http://www.aquasport.ca) is a good option.

 

Dear Coach:  I was wondering if any of the swimmers know of any good places in Ottawa to do yoga.  I’d like something located centrally that offers drop-in (pay as you go).  A yoga session geared towards swimmers would be ideal.  Wanna-Be Yogi

 

Dear W-B. Yogi:  Carleton offers many different yoga classes, but drop-in is not permitted. (http://www.carleton.ca/athletics/programs/instruc_prog/h_yoga.html).  Santosha Yoga (Bank & Catherine, http://www.santoshayoga.com/) is centrally located and has drop-in fees.  I don’t know of anywhere that offers swimming specific yoga.  Does anyone have other suggestions?

 

Dear Coach:  Are there any good Canadian swimming magazines?  Well Read Swimmer

 

Dear W.R. Swimmer: Swim News is a Canadian publication but also has an international focus.  Note that this is geared to regular (non-Masters) swimming.  The web page (http://www.swimnews.com/) has a link allowing you to subscribe on-line.  MSO (Masters Swimming Ontario) and MSC (Masters Swimming Canada) publish newsletters (see the top of this newsletter).  The US also has some magazines that may be of interest.  USMS (United States Masters Swimming) has a magazine that you can subscribe to: http://www.swimnews.com/.  Swimming World (http://www.swimmingworldmagazine.com/default.asp) is published in the US but has an international focus.

 

Dear Coach:  How do the “perfect attendance” ribbons work?  Can I still get a ribbon if I missed one workout?  Want A Ribbon

 

Dear W.A. Ribbon:  We take attendance at all weekday workouts (not on Saturday).  As long as at least one swimmer (out of all the groups) has perfect weekday attendance for the whole term, all those with perfect attendance get a ribbon.  If you missed one weekday workout, you will only get a ribbon if no one has perfect weekday attendance, in which case, all those who missed one weekday workout get a ribbon.

 

Dear Coach:  I was reading about workout periodization with intense and recovery weeks.  Do we do that?  New Swimmer

 

Dear N. Swimmer:  While the intensity of the workouts does vary from day to day, we generally follow a cycle of the length of the session (usually about 4 months).  We start out with more drills and less intense swimming and increase the intensity as the term progresses.  That said, if you have an important competition coming up (in swimming or another sport), let your coach know so that we can advise you as to the best swim workouts leading up to your race (as far as distance, intensity and tapering).

 

 

Private and Semi-Private Masters Swim Lessons

Winter Schedule:

Mon 9:45-10:45am: Mar 12 – Apr 2

Tue 7:30-8:30am: Mar 6 – Apr 3

Wed 8-9pm: Mar 21

Thu 7:30-8:30am: Mar 8 – Apr 5 

Fri 9:45-10:45am: Mar 9, Mar 23

 

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

 

Winter 2007 Session Information

   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 2^nd – Thu Apr 5^th, except where noted. 

   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

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