Carleton Masters Swimming Newsletter #182                       Sunday, November 11^th, 2007

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2007 and Alumni: 7:30am Earlybirds (40 addresses), 8:30am Earlybirds (27 addresses), 6pm Whitecaps "A" (34 addresses), 6pm Whitecaps "B" (30 addresses), 8pm Nightcaps (34 addresses), Masters "Alumni" (40 members).

 

 

“If people knew how hard I worked to get my mastery, it wouldn't seem so wonderful at all.” – Michelangelo

 

 

Masters Christmas Party

Don, Joanie, Ben and Sam (Whitecaps “A”, Nightcaps, Safety Supervision) have once again kindly volunteered to host the Christmas potluck party on Sat Dec 8^th, starting at 6:30pm.  Please bring a dish to share and BYOB.  Masters from all groups and their families are invited.  For full details, see: http://carletonmasters.tripod.com/christmas_2007.pdf. 

 

 

Winter Registration: Nov 20^th

Registration for the Winter Carleton Athletics Programs (including Masters Swimming) starts on Tue Nov 20^th.  At that time you will be able to register for the winter continuation of the four groups that are currently running (7:30am Earlybirds, 8:30am Earlybirds, 6pm Whitecaps, 8pm Nightcaps), as well as for the 6:30am group.  The first four groups start on Mon Jan 7^th / Tue Jan 8^th.  Note, however, that the 6:30am group does not start until Mon Feb 25^th.

 

 

Canadian Association for Advancement of Women in Sports and Physical Activity (CAAWS)

Mariann Domonkos attended workout on Sat Nov 10^th to take photos of women age 55-70 involved in physical activity with others of any age.  She may also come to a weekday workout.  Mariann is also interested in getting photos of visible minorities as well as those across the socio-economic spectrum.  If you have suggestions of other activities where she could take photos, please let me know.  You will find a short document telling you more about CAAWS at: http://carletonmasters.tripod.com/caaws.pdf.  

 

 

Swimmer Notes   

 

Tuesday Evening Post-Nightcaps Carpool Request:  Lori Melien (Nightcaps, coachlori@rocs.ca) is looking for a lift home (or even part way) after Nightcaps on Tuesdays.  She lives in the area of Alta Vista behind the Billings Bridge Museum.  If you can help, please send Lori an e-mail or talk to her at the pool.

 

Attendance Correction:  My apologies to Ursula Scott (7:30am Earlybirds) who has perfect weekday attendance.  I mistakenly reported that she’d missed a workout in the last newsletter.

 

Triathletes Note:  The swim meet in Montreal (Claude Robillard pool) on Sat Nov 24^th includes a 3km pool swim for triathletes for $10.  Details at: http://www.acontrecourant.qc.ca/docs/coupe2007/triathlon/coupe2007_invitation_triathlon.doc. 

 

Goggles Reviews:  Some young swimmers test swimming goggles: http://www.thestar.com/living/article/274098.  

 

Exercise-Induced Muscle Cramps: Causes and Prevention:  Exercisers are often told that muscle cramps are caused by lack of salt (sodium) or low potassium. However, recent studies show that athletes in endurance events who suffer cramps usually have normal sodium and potassium levels. A review of the current literature from Buenos Aires, Argentina shows that doctors don't know very much about exercise-induced muscle cramps (Journal of the American Academy of Orthopaedic Surgeons, July 2007, see abstract: http://www.jaaos.org/cgi/content/abstract/15/7/425). The most common cause appears to be muscle damage. Athletes may be able to prevent cramps by slowing down when they feel the muscle pulling and tightening, and picking up the pace only when the muscle feels good again.
    Cramps may occur as a side effect of drugs used for high cholesterol, high blood pressure or diabetes. Oral contraceptives, various other drugs or alcohol can also cause muscle cramps. If you suffer from recurrent muscle cramps that cannot be explained, check with your doctor. Possible causes include pinched nerves, Parkinson's disease, hypothyroidism, diabetes, narrowed arteries, low blood mineral levels, or metabolic diseases that cause muscle damage. However, most exercisers who experience exercise-associated muscle cramps do not suffer from disease and can usually prevent cramps by slowing down when their muscle start to feel tight. Athletes are usually not willing to do this during competition, so they will continue to suffer from occasional cramps and work them out as they occur.

 

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

 

 

Fall Session Information

This section of the newsletter contains information on upcoming special workouts / sets as well as the names of those who attend most regularly.

 

Here's the summary of the weekday attendance to date for the Fall session.  (We don’t take attendance regularly on Saturday.)  Those with perfect weekday attendance for the whole session receive a certificate.  Please let me know if you notice any errors!

 

7:30am Earlybirds (Sept 12-Nov 9^th; 25 workouts; range: 14-29; avg.: 21.8)

Perfect Attendance: Angela D, Ursula

Missed 1 Workout: Carla S, Sean K

Missed 2 Workouts: Derek R

 

8:30am Earlybirds (Sept 12-Nov 9^th; 25 workouts; range: 12-26; avg.: 19.5)

Perfect Attendance: Amir, Penny, Susan N-Y

Missed 1 Workout: Colette K

Missed 2 Workouts: Alex R, Tanya L

 

6pm Whitecaps “A” (Sept 11-Nov 8^th; 25 workouts; range: 15-28; avg.: 21.5)

Missed 1 Workout: Don W, Francois P, Jose

Missed 2 Workouts: Pete L

Missed 3 Workouts: Debby W, Joanne D

 

6pm Whitecaps “B” (Sept 11-Nov 8^th; 25 workouts; range: 9-19; avg.: 13.2)

Missed 5 Workouts: Jackie L, Marg E, Val Q

 

8pm Nightcaps (Sept 11-Nov 8^th; 18 workouts; range 11-28; avg.: 20.7)

Missed 1 Workout: Joanie C

Missed 3 Workouts: Amanda G, Jade G, Julie H, Shauna I

 

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 is on now.  As the main batch of club registrations has already been mailed, your cost is $26 for registration ($25 for MSO, $1 for postage/handling).  Your MSO membership will be good until Dec 31^st, 2008.  Contact Lynn for more 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.  More meets will be added as the information become available.  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 Nov 11^th Etobicoke Masters Meet

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

Sat Nov 17^th Cowansville Masters Meet

    http://www.fnq.qc.ca/ktmllite/files/uploads/2e%20Invitation%20des%20maitres%20Cowansville%202007.doc

Sun Nov 18^th Kingston Masters Meet http://www.mastersswimmingontario.ca/pdf/OHM07info.pdf 

    http://www.mastersswimmingontario.ca/pdf/OHM07IndivReg.pdf 

    http://www.mastersswimmingontario.ca/pdf/OHM07RegRelay.pdf

Fri-Sat Nov 23-24^th Montreal Cup Masters Meet (Claude Robillard)  http://www.acontrecourant.qc.ca/en/coupe/

Sat-Sun Nov 24-25^th Sainte-Foy Masters Meet

    http://www.fnq.qc.ca/ktmllite/files/uploads/invitation-maitres-Ste-Foy-nov-2007%20v1.doc

Sat Dec 8^th Montreal North Masters Meet http://www.fnq.qc.ca/ktmllite/files/uploads/CNMN_Maitres_dec2007.doc

Sun Dec 9^th North York Masters Meet http://www.mastersswimmingontario.ca/pdf/Pentathlon2007Reg.pdf

Sun Dec 9th St-Lambert Masters Meet

    http://www.fnq.qc.ca/ktmllite/files/uploads/SL_invitation-maitres-decembre2007.doc

Sun Jan 6^th Muskoka Masters Meet http://www.mastersswimmingontario.ca/pdf/MUSACMAPkge2008.pdf

Sat Jan 12^th Technosport Swim Meet (Ottawa) http://ca.geocities.com/technosport@rogers.com/series/jan12_08.htm

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

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

Sun Jan 27th 1000 Islands Almost Serious Meet http://www.mastersswimmingontario.ca/pdf/AlmostSerious08.pdf

Sun Jan 27th Dufferin Masters Meet

Fri-Sat Feb 1-2^nd Quebec City Capital Cup

Sat Feb 2^nd Pointe-Claire Masters Meet http://www.fnq.qc.ca/ktmllite/files/uploads/MPC%20INV08.doc

Sat Feb 2^nd Rideau Speedeaus Meet (Ottawa) http://www.mastersswimmingontario.ca/pdf/REGFORM2008FINAL.pdf

Sun Feb 10^th London Masters Meet

Sat-Sun Feb 16-17^th LaSalle Masters Meet

Sun Feb 17^th Burlington Masters Meet http://www.mastersswimmingontario.ca/pdf/BMSCmeet.pdf

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

Sat Feb 23^rd Nepean Masters (Ottawa) LCM Meet

Sun Mar 2^nd Milton Masters Meet

Sat Mar 8^th Technosport Swim Meet (Ottawa)

Sat Mar 15^th Dollard-des-Ormeaux Masters Meet

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

Fri-Sun Apr 11-13^th Quebec Provincials, Trois-Rivieres

     http://www.fnq.qc.ca/fichiers/0804_Inv27eChamp_prov_maitres_Manuvie.pdf

Sat Apr 12^th Technosport Swim Meet (Ottawa)

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

Sat May 3^rd Cornwall Masters Meet

Sat May 3^rd CASO Masters Meet, Montreal

     http://www.fnq.qc.ca/ktmllite/files/uploads/CASO_InvitationMaitre3mai2008.doc

Fri-Mon May 16-19^th Canadian Masters Championships, Quebec City

Sat Jun 7^th Repentigny Masters Meet

Sat Jun 28^th Masters Invitational LCM Meet, Montreal

 

 

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

 

Fri Oct 26^th City-Wide Cross Country Meet

Lydia Sanschagrin (Whitecaps “A”) placed 12^th in her age group in this competition.  This earns her some free training 

with the Ottawa Lions Track and Field Club beginning in January.  Congratulations, Lydia!!

 

Sun Oct 28^th Niagara Falls International Half Marathon (1515 participants)

Congratulations to Jessica Kamps on breaking 2 hours!  Full results at: http://www.sportstats.ca.

Jessica Kamps (x-7:30am Earlybirds, 25-29) 686^th overall, 239^th woman, 37^th in age category in 1:59:54.3 (1:58:47.0)

 

Sat Nov 3^rd Technosport Swim Meet, Ottawa U

There were three Carleton swimmers competing.  With Rob coming back from an injury and Lynn fighting a cold, Margaret had the best results of the three of us, and may have set club records in 50m and/or 100m back – great job, Margaret!  Official results are not yet available (will be posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm), but here are the events we swam:

Margaret King (8:30am Earlybirds, 75-79): 50fs, 100fs, 50bk, 100bk

Rob Trimbee (Earlybirds, 50-54): 100fs, 200fs, 100IM

Lynn Marshall (Coach, 45-49): 50fs, 100fs, 100bk, 100br

 

 

Ask the Coach

 

Dear Coach:  I’m not getting the newsletters anymore.  Any idea what happened?  No Newsletters

 

Dear N. Newsletters:  Many ISPs are improving their spam filters and blocking bulletins (like the newsletter).  If you’re not able to add my sympatico e-mail address to your list of valid e-mails, then you can go to the web site: http://carletonmasters.tripod.com/anewsletter.html, and enter your e-mail address.  Then whenever that web page is changed (when I post a new newsletter), you should get an e-mail to let you know to go and read it.  (This is working pretty well these days.)

 

Dear Coach:  I always get leg cramps when I swim.  Any suggestions on how to avoid them?  Cramping Legs

 

Dear C. Legs:  The first things to try are hydration and potassium.  Many triathletes seem prone to leg cramps while swimming, as the leg is held differently (foot extended) compared to cycling/running.  I also found a recent article on cramps which you’ll find in the “Swimmer Notes” section.  It has some information on medications, etc., that may make you more prone to cramping.

 

Dear Coach:  Is it best to use a board when I do kick, or to kick without?  Improving My Kick

 

Dear I.M. Kick:  Both are good.  However, normally you wouldn’t use a board on back kick, unless you are doing just 25m as part of an IM.  If you are doing back kick with a board, keep the board above the water (ask your coach for a demo).  If you are kicking without a board, do not do a breaststroke stroke with your arms to breathe.

 

Dear Coach:  Why do you always ask us to start 5 sec (or 10 sec apart) in our lane?  Circle Swimmer

 

Dear C. Swimmer:  If you are swimming less than 5 sec behind the person in front, you will be getting a “draft” (i.e. significant help) from the swimmer ahead.  You should do your best to always stay 5 sec behind the person in front, unless you are passing them.  If you are catching up, but don’t have time to pass, ask to go ahead on the next repeat.  It is considered very bad etiquette (i.e. very impolite) to swim right on someone’s feet consistently during workout. 

 

 

Private and Semi-Private Masters Swim Lessons

Partial Fall Schedule (more dates to come for Dec 4-19^th):

Fri 9:45-10:45am

 

Prices:
Private: $50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $32 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

Fall/Winter Schedule

Here’s the information on the Fall/Winter Masters sessions.  Registration for Winter starts Tue Nov 20^th.  Don’t forget that Saturday workouts are half an hour later than in the past (i.e. 8:30-9:30am OR 9:30-10:30am). 

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

 

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