Carleton Masters Swimming Newsletter #176                      Sunday, August 26^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).

 

 

"Success is never final and failure never fatal. It's courage that counts." – George Tilton

 

 

Session Dates

The Summer session ends Sat Sept 8^th.  The schedule for Sept 1-8^th is below.  Note that there are workouts on Sat Sept 1^st, Mon Sept 3^rd and Sat Sept 8^th.  Registration is on now 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 Tue Aug 7^th.  (Registration for Winter 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 (11 lanes)

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

 

 

Carleton Athletics Fall/Winter Hours of Operation

The Athletics facility (including Cardio room) will be open on weekends starting Sept 1^st.  Note that Mon Sept 3^rd is a reduced hours day (8am-8pm).  Full details at: http://www2.carleton.ca/athletics/facilities/hoursofoperation.php. 

 

 

Swimmer Notes   

 

Get Well Soon:  Suzanne Lalonde (Whitecaps) fell off her bicycle on Thu Aug 23^rd and broke her lower leg.  She’ll be in a cast for about 6 weeks – just what she needs while in the process of moving to Kingston for Teacher’s College!  Best wishes to Suzanne for a speedy recovery!

 

Updated Club Masters Records:  Apologies to Bozena Lech (Whitecaps “B”) for missing her club record in women’s 50-54 5k from last September’s St Marys’ Quarry swim.  She completed that swim in 2:05:55.  The updated club records have been posted on the bulletin board and web site: http://carletonmasters.tripod.com/070819Records.pdf. 

 

Athletics Permanent Lockers:  All permanent lockers in Athletics must be renewed by Fri Sept 21^st.  Renewal forms are available at the Control Centre.  All remaining permanent lockers will go on sale at 6pm Wed Sep 26^th on a first come-first served basis.

 

Exercise Makes You Smarter!:  See: http://www.nytimes.com/2007/08/19/sports/playmagazine/0819play-brain.html?_r=2&ref=fitnessandnutrition&oref=slogin&oref=slogin. 

 

Insurance against “Nessie”?!:  Organizers of a Scottish duathlon have taken out a one million pound insurance policy against the Loch Ness Monster.  See: http://www.abc.net.au/news/stories/2007/08/21/2011382.htm. 

 

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 were held on Tue Aug 21^st / Wed Aug 22^nd.  Congrats to all who participated – too bad that after a couple of weeks of cool water, the pool was warmer than usual on the day of the long time trials!

 

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 24^th; 22 workouts; range: 7-17; avg.: 12.2)

Missed 4 Workouts: Cori D

 

7:30am Earlybirds (July 4-Aug 24^th; 22 workouts; range: 10-21; avg.: 15.1)

Missed 2 Workouts: Isla

Missed 3 Workouts: Francois A

Missed 4 Workouts: Margaret K

 

Whitecaps (July 3-Aug 23^rd; 22 workouts; range: 12-29; avg.: 21.3)

Missed 1 Workout: Gi

Missed 2 Workouts: Francois P

Missed 3 Workouts: George

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2007-2008 will start in September.  Cost will be $25 for registration (good until Dec 31^st, 2008).  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 upcoming competitions (mostly) in Ontario and Quebec.  Note that meet entries and confirming meet information and entry dates are your responsibility.  More meets, information and web links (if not listed below) should be available shortly, or look at the full schedules as per the above.

 

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

Sat Oct 13^th Brantford Masters Meet http://www.mastersswimmingontario.ca/pdf/BRNTFallSprintSplash.pdf

Sun Oct 28th Downtown Swim Club, Toronto, Masters Meet TBC

Sun Nov 11^th Etobicoke Masters Meet

    http://www.mastersswimmingontario.ca/pdf/EOMAC-ThirdNotSerious.pdf

Sun Dec 9^th North York Masters Meet TBC

Sun Jan 6^th Muskoka Masters Meet TBC

Sun Jan 20^th Alderwood Teddy Bares, Toronto, Masters Meet

    http://www.mastersswimmingontario.ca/pdf/ATB2008.pdf

Sun Feb 10^th London Masters Meet TBC

Sun Feb 17^th Burlington Masters Meet TBC

Sun Mar 2^nd Milton Masters Meet TBC

Fri-Sun Mar 28-30^th Ontario Provincial Masters Champs TBC

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

Sat May 3^rd Cornwall Masters Meet TBC

 

 

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

 

Sat Aug 11^th Cobourg Olympic Distance Triathlon (1.5k/40k/10k; 204 competitors)

Well done, Bruce!  Full results at: http://multisportcanada.com/ms/events/resultsforevent.cfm?eventID=42. 

Bruce Haydon (7:30am Earlybirds; 40-44): 75^th overall and 12^th in age group in 2:37:10.

 

Sat Aug 11^th Technosport 4k Swim, Meech Lake (42 participants)

Four Carleton swimmers represented us at this race.  Congrats to all, especially Melanie for her first place overall!  Full results at: http://ca.geocities.com/technosport@rogers.com/results/aug11_07.htm.

Melanie Patina (Whitecaps, 25-29): 1^st overall, 1^st woman, 1^st in age group in 56:37

Steve Kennedy (Whitecaps, 25-29): 5^th overall, 3^rd man, 1^st in age group in 57:23

Gi Wu (Whitecaps, 18-24): 16^th overall, 1^st in age group in 1:11:47

Francois Parent (Whitecaps, 40-44): 18^th overall, 3^rd in age group in 1:16:59

 

Sun Aug 12^th Brockville 1.5k and 3k Swims, St. Lawrence (20 participants)

Three Carleton swimmers participated in these wavy swims.  Congrats to Gi and Francois who raced both days of this weekend and especially to Gi who won his first open water swim overall, giving Carleton 3 overall wins in the 3 Masters races on Aug 11-12^th!!  Full results at: http://www.mastersswimmingontario.ca/pdf/1000islandsOWSresults%202007_.pdf.

1.5k:

Gi Wu (Whitecaps, 18-24): 1^st overall, 1^st man, 1^st in age group in 29:58

Francois Parent (Whitecaps, 40-44): 3^rd overall, 2^nd man, 1^st in age group in 33:05

3k:

Lynn Marshall (Whitecaps, 45-49): 1^st overall, 1^st woman, 1^st in age group in 44:31

 

Sun Aug 19^th 1000 Islands Olympic Distance Triathlon, Brockville (1.5k/41.2k/10k; 116 participants)

Congrats to Megan on completing this race!  Full results at: http://www.sportstats.ca. 

Megan Longstaff (7:30am Earlybirds, 40-44): 110^th overall; 40^th woman and 7^th in age group in 3:30:15.

 

Sun Aug 19^th St. Agathe Triathlon, QC (1k/30k/8k; 146 participants)

Congrats to all three of you for your top-3 placings!  Full results at: http://www.sportstats.ca. 

Colette Kenney (7:30am Earlybirds, 45-49): 97^th overall; 2^nd in age group in 2:08:33

Susan Nevitt-Yelle (8:30am Earlybirds, 45-49): 110^th overall; 3^rd in age group in 2:13:32

Renee Robert (7:30am Earlybirds, 50-54): 133^rd overall; 1^st in age group in 2:24:51

 

 

Ask the Coach

 

Dear Coach:  How should I pace a 400m (or longer) race?  Need A Plan

 

Dear N.A. Plan:  Psychologically a longer swim is much easier if you can reach half way, knowing that you won’t have any trouble finishing the race.  At the same time, you don’t want to swim so slowly that you finish realizing you didn’t push hard enough.  Thus, one approach is to speed up every time you have halved the remaining distance.  Thus for a 400m race, this would mean at 200m, 300m, 350m and 375m.  Also, getting your times regularly in workout should help you to learn what pace you can hold for longer (and shorter) distances, which should help you figure out a target time.

 

Dear Coach:  How many lanes will Whitecaps have this Fall?  Whitecap Swimmer

 

Dear W. Swimmer:  Just like last year, Whitecaps will have 11 lanes (5 deep and 6 shallow) this Fall.

 

Dear Coach:  I know you’ve explained this before, but I’m still confused between IM and IM order.  Can you clarify?  New Swimmer

 

Dear N. Swimmer:  When you do an IM repeat, the repeat (or swim) is divided into four equal parts, as follows: fly, back, breast and free.  When you do repeats in IM order (or IMo), each repeat (or swim) is one stroke: the first is fly, the 2^nd back, the 3^rd breast and the 4^th free.  Thus 4 x 50 IMo would be a 50 fly, then a 50 back, then a 50 breast and then a 50 free.  You would stop after each 50 (as usual for a set of repeats) and start the next when your pace time is up.  On the other hand, 4 x 50 IM would mean that you once again do four 50s, but each is the same: swum as an IM, thus ½ length (12.5m) each of fly, back, breast and free, stopping after each 50.

 

 

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