From: Lynn Marshall
[lynnmarshall@sympatico.ca]Carleton Masters Swimming Newsletter
#165
Sunday,
March 18th, 2007
To: Carleton
Coaches (8
addresses)
Bcc:
Those
Registered for Fall 2006 / Winter 2007 and
Alumni: 6:30am Earlybirds (16 addresses),
7:30am Earlybirds (45 addresses), 8:30am Earlybirds (23 addresses), 6pm
Whitecaps "A" (45 addresses), 6pm Whitecaps "B" (40 addresses),
Nightcaps (34 addresses), Masters "Alumni" (37 members).
"Encourage one
another. Many times a word of praise or thanks or appreciation or cheer has kept
people on their feet." – Charles Swindoll [Ed. Note: for “on their feet”
read “in the pool”!]
End of Winter
Session
The Winter session will end on
Wed Apr 4th / Thu Apr
5th. The pool will reopen for the Spring session on
Mon May 7th. The Spring/Summer programs are being finalized and
will be announced soon.
Carleton Athletics is reviewing the
competitive University teams (Varsity and club) with the plan to reduce costs by
eliminating some teams, see:
http://www.carleton.ca/athletics/sports/varsity/review.html.
There is also an
article in the Thu Mar 15th Charlatan: http://www.charlatan.ca/index.php?option=com_content&task=view&id=18587&Itemid=32,
and there was an article in last Saturday’s (Mar 10th)
Ottawa Citizen.
The criteria being used for the
review are:
1)
Level of community involvement and recognition
2)
Performance at the provincial and national level
3)
Accessibility of facilities to train and compete
4)
Academic success of the student-athletes
5)
Coaching expertise and student-athlete experience
6)
Viability and strength of the competitive league structure and the university’s
role in athlete development
7)
Balance of program mix (use of athletic facilities, fall and winter sports,
indoor and outdoor sports and gender balance)
8)
Departmental constraints (financial, risk management, geographical, facilities,
human resources etc.)
If you are an alumnus of a Carleton
Varsity/Club team and/or otherwise have knowledge of a team and would like to
contribute information on the above points, contact the appropriate head coach
ASAP. I’d appreciate any input on the Varsity swim
team.
Mits’ Recipe
Corner
Coleslaw:
1/2 head of red and green cabbage
shredded (about 8 cups total)
1/2 diced red onion (about 3/4
cup)
2-3 medium carrots shredded (about 4
cups)
Dressing:
1/2 cup
vinegar
1/2 cup pickle juice (liquid from
pickle jar - I use regular dill pickles)
4 TBSP lemon
juice
1 tsp black
pepper
1 TBSP white
sugar
Mix cabbage, carrots and onion in a
large salad bowl, and pour on dressing.
Can be served right away, but ages
well. It will turn purple from the red cabbage as it
ages.
Swimmer
Notes
Swimmer
Updates:
Margaret King (8:30am Earlybirds) reports that six
months after breaking her wrist (from getting blown off her bicycle by gale
force winds) she has the strength back and is nearly pain
free!
Margaret also reports
that Dorothy G (x-8:30am
Earlybirds) who is living in
Flo Shinder (8:30am Earlybirds) is back in
the pool after missing a week of swimming due to slamming her thumb in the car
door – ouch!
Best wishes to Carmel MacNeil (7:30am Earlybirds) for a
quick recovery from her foot surgery.
Tim
Kilby (Coach & Whitecaps “A”)’s
surgery was postponed due to him catching pneumonia.
Jeno “Doc”
Tihanyi Dies: Alex Baumann’s coach, Jeno Tihanyi
passed away on Sun Mar 3rd after a battle with pancreatic
cancer. He was 72. See: http://www.swimnews.com/News/displayStory.jhtml?action=get&id=5115.
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 18th, 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
“Interesting”
Research: Keeping your hands cold helps
you perform better?! "Conventional scientific wisdom on muscle fatigue
wrong. Muscles don’t tire out because they use up stored sugars, the researchers
said. Instead, muscles tire because they get too hot.” So why not a glove
to keep your hand cold and thus cool down the blood that is fed to the
muscles? This sounds strange, see: http://www.wired.com/wired/archive/15.03/bemore.html.
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?
Victor Davis on
TV: CBC will air “VICTOR – The Victor
Davis Story” Mon Mar 26th 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:
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
Winter Session
Information
Thanks to Stephanie Askwith and Lauren Dowler (pool staff / Masters) for
coaching Whitecaps “B” for Blake and Mits respectively Mar 5th –
9th.
Coming up this week (Tue Mar
20th / Wed Mar 21st) is the 1500/800 free time trial for
all groups. Next week the groups I coach will have a chance to do a couple
of timed 100s (we’ve already done 50s, 200s and a 400). If you haven’t had
a chance to be timed in an event you want an update on, just ask your
coach. Some end of term relays will be held on the last day of the
session.
Here's the information on attendance
for the Winter session to date. My apologies to Ashley and Joanie for mistakenly reporting last time
that they had each missed a Nightcaps workout. In fact, they both still
have perfect attendance! There are now 7 swimmers with perfect weekday
attendance since January, and 4
more with perfect attendance for the 6:30am Earlybirds which in late
February. Any errors or omissions, do let me
know!
6:30am
Earlybirds
(Feb 26 – Mar 16th; 9 workouts; range 13-20; avg.:
16.8)
Perfect Attendance:
7:30am
Earlybirds
(Jan 3 – Mar 16th; 32 workouts; range 8-24; avg.:
15.5)
Perfect Attendance: Steph A
Missed 3 Workouts: Emile
8:30am
Earlybirds
(Jan 3 – Mar 16th; 32 workouts; range 7-18; avg.:
13.6)
Perfect Attendance: Margaret K,
Penny
Missed 2 Workouts: Alan H, Amir
6pm Whitecaps
“A” (Jan 2 –
Mar 15th; 32 workouts; range 16-30; avg.:
22.2)
Perfect Attendance: Don W, Gi
Missed 2 Workouts: Francois P, Pete
L
Missed 3 Workouts: Debby W, Kelys
M
6pm Whitecaps
“B” (Jan 2 –
Mar 15th, except Mar 12th; 31 workouts; range 12-23; avg.:
17.2)
Missed 2 Workouts:
Missed 4 Workouts: Joanne D
8pm
Nightcaps
(Jan 2 – Mar 8th (missing Mar 13/15th); 20 workouts; range
9-19; avg.: 14.2)
Perfect Attendance: Ashley K, Joanie
C
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 upcoming competitions in
Fri-Sun Mar 23-25th
http://www.mastersswimmingontario.ca/pdf/meetpackage.pdf
Sat Mar 24th
Sat Mar 31st
http://www.natationmontrealnord.com/IMG/pdf/Invitation_Provinciale_Maitres_-_Mars_2007.pdf
Fri-Sun Apr 20-22nd
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 5th Technosport
Meet SCM http://www.technosport.ca
Sat May 5th Cornwall
Masters Meet (TBC)
Sat May 5th Montreal CASO
Masters Meet (no details yet)
Fri-Mon May 18-21st
Masters Nationals, Winnipeg SCM http://www.cmsc2007.ca/
Sat Jun 9th
Sat Jun 30th
http://www.fnq.qc.ca/fichiers/0706_Invitation_2eFestival_Maîtres.pdf
Race Results:
(Please send in your
results!!)
Sat Mar
17th Technosport Arthur Inglis Invitational Masters
Meet
Seven Carleton Masters participated
in this event. Official results are not yet available, but how we did
(unofficially). First, George and Steve Morris need to pay a bit more
attention to the program, as they both missed events due to too much
socializing! When the Carleton swimmers did actually make it to their lane
for their races, the swims were quite good!
George (80-84,
Whitecaps “B”): George missed out on a guaranteed first place in 50br by missing
his swim. He had to race an 80yr old “youngster”, Ken Hatch (SWYM), in
200fs and 50bk, but succeeded in getting first in the 50bk as Ken was
disqualified! George reports that he was happy with his time in 200fs, and
especially in leaving two much younger women in his
wake!
Steve
Morris (25-29, Whitecaps “A”): Despite
accidentally missing his 100br and nearly missing his other two events (50fl and
50br), Steve swam quite well. He admits that things will go better at
meets if he doesn’t leave practice early quite so
often!
Steve
K (25-29, Whitecaps “A”): Steve just
missed John Waring’s 50fs record again, and did a very respectable 50bk (for a
“non-backstroker”). Steve doesn’t recommend going away on business (and
thus missing swimming) for most of the two weeks before a
meet!
Karen (45-49,
7:30am Earlybirds): This was Karen’s first Masters meet in 12 years (since
having 4 kids in 5 years!). She’s now learned not to enter “NT” at Masters
meets! She chose 5 events: 50 and 100br, 50 and 100fl and 200IM. She
reports that it was a lot of fun, except for the 100 fly! She didn’t
really want to swim it, but as her kids had come to watch, she had to be a good
role model!
Melanie (25-29,
Whitecaps “A”): Melanie set a club record in 100m back in 1:14, beating Mary Beth Burrows time of 1:15 from
Etobicoke in 96. She also did a very good
200IM.
Jessica (18-24,
7:30am Earlybirds): This was Jessica’s first Masters meet and she swam all three
freestyle events: 50, 100 and 200. She swam well and looked very good in
the 200.
4x50 120+ Mixed
Medley Relay: Lynn, Steve M, Steve K and
Melanie decided to go for the club record in this event, which was 2:07.61 held
by Don Wells, Sharon Yake, John Waring and
Lynn from Etobicoke in 98. Everyone did great splits (34.8,
34.7, 27.5, 28.9) and we were able to finish under the record in
2:05.9
Sat Mar
17th Dollard-des-Ormeaux Masters
Meet
Three Carleton Masters attended this
meet. Official results are not yet available, but here’s an unofficial
summary (thanks to Gi!):
Lina (55-59,
Whitecaps “A”): Lina swam 3 events and set 3 club records! 200br (no
existing record): 3:40.75; 100fs (old record 1:36 by Isla Paterson [8:30am Earlybirds] in 05):
1:23.45, and 50fs (old record 36.69 by Lina in Feb LC): 36.29. Awesome
job, Lina!
Kelys
M (25-29, Whitecaps “A”): Kelys swam
four events: 50fs, 100fs, 50br and 50fl. She did Carleton Masters PBs for
two of them: 100fs: 1:07.18 and 50fl: 33.35. Congrats,
Kelys!
Gi (18-24,
Whitecaps “A”): Gi swam the same four events as Kelys: 50fs, 100fs, 50br and
50fl and did PBs in 3 of the 4 events: 50fs: 28.82, 100fs 1:05.75, 50fl:
33.84. Well done, Gi!! (And, even better, no DQs J
!)
The Coach Asks the
Expert
A
swimmer sent in the following query: “I came
across this article and was wondering if it's true?
http://www.thefactsaboutfitness.com/research/swimming.htm.”
(In a nutshell, this article says that “swimming appears to be less effective
than other forms of exercise at promoting weight loss”.) As Sheila Kealey (Whitecaps “A”) has a Masters
in Public Health and works in the field of nutritional epidemiology as a
Research Associate with the
Interesting article! I had heard
about that research as well. The article is actually pretty well done and quotes
a good nutrition expert (Louise Burke), has several references and isn't relying
on one study, and has a good "bottom line" (i.e. - don't stop swimming!). But
still, I would call this swimming and nutrition research "hypothesis
generating", and at this stage not rigorous enough to be considered very
accurate (i.e., there may be some truth to it, but certainly not enough to
advise people to stop swimming if they want to lose weight!). As you point out,
there are many variables involved that are hard to control for.
Some research has shown
that weight-bearing activities that work against gravity — e.g., running,
cross-country skiing - do use proportionately more calories at a given level of
effort than swimming, cycling or water aerobics. But, because activities like
swimming put less stress on weight-bearing joints, many people can do them for
longer periods, making up for the lower caloric
burn.
But, to show you how
this area needs more research. . . I just found this recent study suggesting
that weight bearing and swimming burn the same amounts long as similar
intensity, duration and frequency are used.
************
1: J Sports Med Phys
Fitness. 2006 Dec;46(4):564-9.
Aerobic exercise in water versus walking on
land: effects on indices of fat reduction and weight loss of obese women.
Gappmaier E, Lake W, Nelson AG, Fisher AG. Division of Physical Therapy,
AIM: It has been
suggested, that water exercise is less effective than weight-bearing exercise on
land for body fat reduction. METHODS: To test this hypothesis 38 middle-aged
obese women (25-47% body fat) participated in a 13 week exercise-diet program to
compare the effects of aerobic exercise in water versus walking on land on
indices of fat reduction and weight loss changes. Subjects were randomly
assigned to 1 of 3 exercise groups: 1) walking on land (WL), 2) swimming (SW) at
27 degrees C water temperature and 3) walking in 29 degrees C water (WW) at the
shallow end of a declining pool with the water at navel height. Subjects in the
SW group alternated breast-, side-, and backstroke swimming without face
immersion. Exercise parameters were kept constant for all three groups. Subjects
participated in supervised exercise sessions for 40 min, 4 times a week at 70%
of age-predicted maximum heart rate. Subjects were tested before and after the
13-week experimental period. RESULTS: Significant reductions in body weight,
(5.9 kg), percent body fat, (3.7%), and skinfold and girth measurements,
occurred in all groups. There where no significant differences between groups.
CONCLUSIONS: The results of this study indicate that there are no differences in
the effect of aerobic activities in the water versus weight-bearing aerobic
exercise on land on body composition components as long as similar intensity,
duration and frequency are used.
**********
I think the increased
caloric intake following swimming compared to some other activities is worth
considering (see study below). So, my advice would be to bring a healthy snack
to the pool for after the swim (e.g., fruit), so you don't reach for quick
unhealthy calories when you get home.
**********
2: Int J Sport Nutr Exerc Metab.
2005 Feb;15(1):38-47.
Increased caloric intake soon after exercise in cold
water.White LJ, Dressendorfer RH, Holland E,
We examined the acute
effect of cold-water temperature on post-exercise energy intake (EI) for 1 h. In
a randomized, crossover design, 11 men (25.6 +/- 5 y) exercised for 45 min on a
submersed cycle ergometer at 60 +/- 2% VO2max in 33 degrees C (neutral) and 20
degrees (cold) water temperatures, and also rested for 45 min (control). Energy
expenditure (EE) was determined using indirect calorimetry before, during, and
after each condition. Following exercise or rest, subjects had free access to a
standard assortment of food items of known caloric value. EE was similar for the
cold and neutral water conditions, averaging 505 +/- 22 (+/- standard deviation)
and 517 +/- 42 kcal, respectively (P = NS). EI after the cold condition averaged
877 +/- 457 kcal, 44% and 41% higher (P < 0.05) than for the neutral and
resting conditions, respectively. Cold-water temperature thus stimulated
post-exercise EI. Water temperature warrants consideration in aquatic programs
designed for weight loss.
*******
I think the
most important thing is to pick an activity that you enjoy and that you will
keep in your routine. Sheila
Ask the
Coach
Yoga Update: Renee
Robert (8:30am
Earlybirds) recommends the Rama Lotus Centre at 340
Dear
Coach: My child is in the Masters
safety supervision and due to the lifeguards arriving a few minutes late to take
care of the kids, I usually miss the first five minutes of warm up.
Would it be possible for the safety supervision to start at 5:55pm? Need
My Warm Up
Dear N.M.W. Up: The staff is
going to make every effort to be there at 6pm, so that you can get in on
time. Please keep me informed as to how this is
going.
Dear
Coach: What programs are offered in
the Spring and when can I sign up? Don’t Want to Miss
Out
Dear D.W.t.M. Out: The
programs are being finalized now. As soon as the information is announced,
I will pass along the information, including the registration start
date.
Dear
Coach: I heard recently that
chlorine can damage non-pure gold (less than 24k) because it reacts with the
other metals in the alloy, and that even the chlorine concentrations in a
swimming pool could be a risk. Is this true? Should I stop wearing my wedding
ring in the pool? Newly Married Swimmer
Dear N.M. Swimmer: This was
news to me, but “google” came up with this: “Swimming and warm weather just
naturally go together. But next time, be sure to remove your gold jewelry first.
Most pool water contains chlorine, which is a useful disinfectant. However, even
when highly diluted, chlorine can be harmful to all kinds of karat gold
jewelry... yellow, pink and especially white gold. Studies have shown that even
tiny amounts of diluted chlorine in pools, resort spas, whirlpools and hot tubs
can erode the nickel alloy in white gold, and possibly cause prongs to snap and
mountings to break apart. Chlorine is present in many ordinary household
chemicals such as bleach, detergents, soaps and cleaners. They can leave
chlorine deposits that could damage your gold rings. When using these products
always remove gold jewelry or wear rubber gloves. (Golden Triangle News)”. However,
I’m sure there are some swimmers out there who wear gold jewelry in the pool all
the time. If you do, can you send in your thoughts on this?
Dear
Coach: Can I do two kicks per pull
in a breaststroke race? A Kicker
Dear A. Kicker: Rule SW7.1 for
breaststroke (http://www.fina.org/rules/english/swimming.php)
states that: “Throughout the race the stroke cycle must be one arm stroke and
one leg kick in that order.”, so you must do just one kick per stroke.
Note that this means that you can finish a length with an arm stroke with no
following leg kick, but apart from that the number of arms strokes and leg kicks
must match.
Dear
Coach: When I push off after a fly
to back turn, do I have to be on my back or can I be on my side? IM
Racer
Dear I.M. Racer: The
backstroke push off for a fly/back turn follows the same rule as a backstroke
push off for a back/back turn. As per rule SW6.2, this means that you must
be “on your back”. However, a roll of up to but not including 90 degrees
is permitted.
Dear
Coach: I don’t seem to be getting
the newsletters any more. Have you changed the receiver lists? Can
you please add me back on? A Reader
Dear A. Reader: I have not
changed the receiver lists and have confirmed that you are still there!
Every once in a while your ISP tightens up the “spam” rules and it’s likely that
the newsletter has been rejected as spam. (In this case, it’s
Private and Semi-Private Masters
Swim Lessons
Winter Schedule:
Mon 9:45-10:45am: Mar 19, Mar 26,
Apr 2
Tue 7:30-8:30am: Mar 20, Mar 27, Apr
3
Thu 7:30-8:30am: Mar 29, Apr 5
Fri 9:45-10:45am: Mar
23
Spring/Summer
Schedule: Coming Soon!
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
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. Pro-rated
prices are now available.
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
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)
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