Carleton Masters Swimming Newsletter #175                      Sunday, August 12^th, 2007

 

To:  Carleton Coaches (8 addresses)

 

Bcc: Those Registered for Fall 2006 / Winter/Spring/Summer 2007 and Alumni: 6:30am Earlybirds (26 addresses), 7:30am Earlybirds (48 addresses), 8:30am Earlybirds (28 addresses), 6pm Whitecaps "A" (46 addresses), 6pm Whitecaps "B" (41 addresses), Nightcaps (27 addresses), Masters "Alumni" (33 members).

 

 

"If nothing ever changed, there'd be no butterfly." – Unknown  [Ed. Note: This is supposed to read “butterflies”, but for swimmers this is more appropriate as butterfly came about due to a loop hole in the breaststroke rules that permitted swimmers to change the stroke by bring their arms above the water.]

 

 

Whitecaps Make-Up Workout

Due to the cancellation of the Masters Whitecaps workout on Tue Aug 7^th, a make-up workout with child safety supervision is offered on Fri Aug 17^th 6:00-7:10pm.  This workout is free of charge for all those registered in summer Whitecaps.  It will be held in the deep end and Lynn will be coaching.

 

 

Session Dates

Remember that there are no Saturday workouts in July and August.  The Summer session ends Sat Sept 8^th.  The schedule for Sept 1-8^th is below   Registration is open for the Fall session that starts Tue Sept 11^th / Wed Sept 12^th.  There are no workouts on Mon Sept 10^th due to staff training.  .

 

 

September 1-8^th Schedule (all groups)

Sat Sept 1^st 9:00-10:00am (Earlybirds and Whitecaps; shallow end; no Child Safety Supervision; coach: Tim)

Mon Sept 3^rd 10:30-11:30am (Earlybirds and Whitecaps; shallow end; Child Safety Supervision available; coach: Lynn)

Tue Sept 4^th 6:00-7:10pm (Whitecaps; whole pool; Child Safety Supervision available; coaches: Lynn & Mits)

Wed Sept 5^th 6:30-7:30am and 7:30-8:30am (Earlybirds; deep end; coach: Lynn)

Thu Sept 6^th 6:00-7:10pm (Whitecaps; whole pool; Child Safety Supervision available; coaches: Lynn & Mits)

Fri Sept 7^th 6:30-7:30am and 7:30-8:30am (Earlybirds; deep end; coach: Lynn)

Sat Sept 8^th 8:00-9:00am and 9:00-10:00am (Earlybirds and Whitecaps; shallow end; no Safety Supervision; coach: Claudia)

 

 

Fall/Winter Schedule

Here’s the information on the Fall/Winter Masters sessions.  Registration for Fall started on Tue Aug 7^th.  (Registration for Winter usually starts in November.)  Saturday workouts will be half an hour later than in the past (i.e. 8:30-9:30am OR 9:30-10:30am).  Note that the shutdown for 2008 will not start until April 19^th (rather than the beginning of April as previously predicted).

Fall Dates: Sept 11^th – Dec 19^th, except Oct 8^th (Thanksgiving Monday)

Winter Dates: Jan 7^th – Apr 18^th, except Mar 21^st, 22^nd, 24^th (Easter Weekend)

Programs Offered:  (All programs are for members only)

7:30am Earlybirds: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $127+GST per term

8:30am Earlybirds: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $127+GST per term

6pm Whitecaps: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST per term

8pm Nightcaps: 8-9pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $96+GST per term

Child Safety Supervision: 6:00-7:10pm MTuTh + 8:30-9:30am Sat: $94 (no GST) per term

6:30am Earlybirds: Feb 25-Apr 18^th only: 6:30-7:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $64+GST

 

 

Upcoming Open Water Swims (Masters Swimming Ontario Registration not required)

For those who enjoy open water swimming, there are quite a few races coming up that are open to all (MSO registration not needed).  Check out the list of competitions later in the newsletter. 

  

 

Swimmer Notes   

 

The Foolish Chicken:  The evening Masters group went to Natalie Aucoin’s (7:30am Earlybirds) restaurant (http://www.foolishchicken.ca) after workout on Thu Aug 2^nd.  Although Natalie was away, her husband Rick treated us well and we recommend this restaurant.

 

Arthritis Society Swims and Fundraising:  On Sat Jul 28^th, Vincent Richer (Technosport; http://www3.sympatico.ca/vricher) and friends swam a total of 52km (15km of those were Vincent’s) in support of Samantha Whiteside’s Lake Ontario attempt on July 30-31^st, which is also 52km.  Unfortunately, Samantha’s attempt was not successful.  Last year she missed the women’s record by 17 seconds and this year she was attempting to beat the men’s and women’s records.  See: http://www.arthritis.ca/samsswim for more details or to make a donation.

 

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

 

 

Summer Session Information

Mits and Blake are coaching Whitecaps for the remainder of August.  Mits will coach on Tuesdays and Thursdays, and Blake will coach on Mondays. 

 

The 800/1500 time trials for the summer session will be held on Tue Aug 21^st / Wed Aug 22^nd. 

 

Here are the attendance statistics to date for the summer session.  Due to holidays, there are no swimmers remaining with perfect attendance for this term!

 

6:30am Earlybirds (July 4-Aug 10^th; 16 workouts; range: 8-17; avg.: 13.2)

Missed 2 Workouts: Cindy S

 

7:30am Earlybirds (July 4-Aug 10^th; 16 workouts; range: 12-21; avg.: 15.4)

Missed 1 Workout: Carmel, Francois A

Missed 2 Workouts: Isla

 

Whitecaps (July 3-Aug 9^th (excluding Aug 7^th); 15 workouts; range: 17-29; avg.: 21.7)

Missed 1 Workout: Francois P, Gi

Missed 2 Workouts: Elaine Y, George

 

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.  (If you wait until fall to register, you can pay $25 good until Dec 31^st, 2008.)  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 upcoming competitions (mostly) in Ontario and Quebec.  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.

 

Sun Aug 19th Wakefield 10k Swim (not a race; MSO registration not required); swim is with the current;

    for more information contact: Suzanne at osuzanna56@gmail.com. 

Sun Sept 9^th St Marys 5k Swim (MSO registration is required) http://www.soloswims.com/

Apr 15-25^th 2008 World Masters Aquatic Championships, Perth, Australia http://www.2008finamasters.org/

 

 

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

 

Sunday, July 29^th Corner Brook Half Ironman 70.3, NFLD (2k/90k/21k; 244 participants)

Congrats to Bruce on completing this long and challenging race!  Full results at: http://www.atlanticchip.ca/.

Bruce Haydon (7:30am Earlybirds, 40-44): 76^th overall; 14^th in age group in 5:29:31

 

Saturday, August 4^th National Capital Triathlon, Ottawa

Congrats to Sheila, Eric and Melanie on their races.  Full results at: http://www.sportstats.ca. 

Olympic Distance (1.5k/40k/10k; 111 participants)

Sheila Kealey (Whitecaps, 40-44): 6^th overall; 1^st woman and 1^st in age group in 2:22:09

Eric Biklo (x-Whitecaps, 45-59): 46^th overall; 39^th man and 5^th in age group in 2:40:58

Sprint Distance (0.5k/20k/5k; 151 participants)

Melanie Patina (Whitecaps, 25-29): 6^th overall; 3^rd woman and 1^st in age group in 1:14:23

 

Sunday, August 5^th Deep River Triathlon (1k/26.5k/8k; 65 participants)

Congrats to Sandy and Tamsin on their races.  Full results at: http://www.sportstats.ca. 

Tamsin Douglas (7:30am Earlybirds; 40-49): 34^th overall and 3^rd in age group in 1:57:36

Sandy Lawson (Whitecaps: 40-49): 46^th overall and 7^th in age group in 2:04:06

 

Sunday, August 5^th Kingston Triathlon

Congrats to Susanne, Sara, Bruce and Jessica.  Full results at: http://www.sportstats.ca. 

Long Course (2k/56.5k/15k; 171 participants)

Susanne Russell (High Intensity; pro): 11^th overall; 2^nd woman and 2^nd in category in 3:11:06

Sara Domina (6:30am Earlybirds; 25-29): 27^th overall; 4^th woman (1^st non-pro) and 1^st in category in 3:19:36

Bruce Haydon (7:30am Earlybirds; 40-44): 65^th overall; 13^th in age group in 3:41:56

Short Course (750m/30k/7.2k; 269 participants)

Jessica Kamps (6:30am Earlybirds; 25-29): 134^th overall; 8^th in age group in 1:58:15

 

Sunday, August 5^th National Triathlon Championships and ITU Pan-American Cup Olympic Distance, Drummondville, QC (1.5k/40k/10k; 42 male pros & U23s)

Congrats to Jamie on his great race!  Full results at: http://www.sportstats.ca. 

Jamie Stephenson (6:30am Earlybirds; pro): 16^th overall; 10^th men’s pro and 6^th Canadian in 1:53:11

 

 

Ask the Coach

 

Dear Coach:  I have a question about lactic acid build-up after weight training.  To decrease lactic acid by doing a cardio work-out afterwards, does it decrease in the actual muscles that are used or throughout the body?  Weight Training Swimmer

 

Dear W.T. Swimmer:  I’m not an expert in this area, so I did refer to some on-line articles to ensure I got this (at least mostly) right!

   First, if you exercise intensely (in the weight room or elsewhere) you generate lactic acid.  It normally takes about one hour for the lactic acid to be removed (by the body naturally), but this can be accelerated by doing a proper (aerobic) cool down.  The aerobic exercise in the cool down ensures a continuous supply of oxygen to the muscles.  As the blood flows though the whole body, I believe that all the muscles will be flushed (even if some don’t need it).

   Note that the lactic acid build up doesn’t cause “DOMS” (delayed onset muscle soreness) that usually results 1-2 days after doing a different workout from usual (in the weight room or elsewhere).  DOMS results from small tears in the muscles.  Aerobic exercise also helps with this as warming the muscles seems to speed healing.

   A couple of web sites you might find interesting:

http://www.brianmac.co.uk/lactic.htm

http://www.webmd.com/solutions/weekend-athletes-sports-injury-guide/sore-muscles?page=1

 

Dear Coach:  Why did you tell me to look up at the ceiling when I push off the wall on an open (non-flip) turn?  Shouldn’t I look at the bottom of the pool?  Confused Swimmer

 

Dear C. Swimmer:  When we are swimming we always attempt to be as streamlined as possible and cause as little water resistance as possible.  Thus, we want to spend as much time as possible on our side and make the turns as quick as possible.  By looking up towards the ceiling as you turn, you can turn more quickly (in a vertical circle) and cause less resistance than by turning with your body in a wide horizontal circle.  Also by pushing off the wall on your side (rather than flat on your front or back) you are more streamlined.  Ask your coach for more tips or a demo.

 

 

Private and Semi-Private Masters Swim Lessons

Summer Schedule:

August:

Mon/Tue/Thu 7:15-8:15pm

Wed 6-7pm & 7-8pm

 

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

 

Summer Session:

Full details on the Spring/Summer programs are posted on our web site: http://carletonmasters.tripod.com and are also available at: http://www.carleton.ca/athletics.  You can register by calling 613-520-4480 8:30am-4:30pm M-F or on-line (programs only) at:

https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=920 (or follow the links from the Carleton Athletics web page listed above). 

   Here’s a summary of what is offered for Summer:

6:30am Earlybirds, 7:30am Earlybirds, 6pm Whitecaps, Child Supervision

Costs: Earlybirds: $70; Whitecaps: $72; Child Supervision: $62

   - a few points of note:

            1. no Saturday workouts in July/August & no workouts Mon Aug 6^th

            2. Whitecaps workouts will be half-pool only in July/August (one coach)

            3. the Summer session will run until Sat Sept 8^th (September workouts listed above)

 

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 9:30-10:30am 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!

Lynn

lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)

Club website: http://carletonmasters.tripod.com