Carleton Masters Swimming Newsletter #186                         Sunday, January 6^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2007 / Winter 2008 and Alumni: 7:30am Earlybirds (43 addresses), 8:30am Earlybirds (28 addresses), 6pm Whitecaps "A" (34 addresses), 6pm Whitecaps "B" (31 addresses), 8pm Nightcaps (34 addresses), Masters "Alumni" (37 members).

 

 

"The starting point of all achievement is desire.  Keep this constantly in mind.  Weak desire brings weak results, just as a small amount of fire makes a small amount of heat." – Napoleon Hill

 

 

Happy New Year and Start of Winter Session

The Winter session starts Mon Jan 7^th (morning groups) or Tue Jan 8^th (evening groups).  The last $3 workout (please pay the coach on deck) is Mon Jan 7^th 6:00-7:10pm (open to all Fall or Winter Masters with a valid membership, no child safety supervision; whole pool, coaches: Lynn and Blake).

 

 

Winter Registration

If you are planning to swim in the Winter session, please register ASAP.  You may 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 (morning groups) / Tue Jan 8^th (evening groups).  Note, however, that the 6:30am group does not start until Mon Feb 25^th.  If you plan to start with one of the four existing groups and then transfer to the 6:30am group as of Feb 25^th, please register with the group that you will join in January and let Lynn know that you plan to switch in February.

 

 

Set Your VCRs: “Victor” (The Victor Davis Movie) on CBC 8pm Sun Jan 13^th

The made for TV movie about the late Victor Davis (Canadian Olympic gold medalist and world record holder in 200m breaststroke in the 1980s) originally scheduled to air in March, 2007 is finally making its debut on CBC TV at 8pm Sun Jan 13^th.  More information on Victor, the movie, and a trailer can be found at: http://en.wikipedia.org/wiki/Victor_Davis, http://communities.canada.com/edmontonjournal/blogs/sweatsox/archive/2007/12/10/victor-davis-encore.aspx,

and http://www.myspace.com/victordavisfilm. 

 

 

Swimming 100 Years Ago

Thanks to Carmel MacNeil (7:30am Earlybirds) for sending this photo from 1908.  Perhaps we will add a “big stick” to our coaching aids for 2008, though don’t expect me to start wearing a skirt to coach J !  (You can also see this photo on the web site at: http://carletonmasters.tripod.com/swim1908.jpg.)

 

 

 

Swimmer Notes   

 

Get Well Soon:  Christian Molgat (7:30am Earlybirds) reports that he managed to break his wrist while skiing in Whistler so we won’t see him at the pool until at least February.

 

“Spare Goggles Bag”:  If you ever forget or break your goggles and/or cap, Lynn has a bag of spares that you can borrow from.  The bag is a combination of lost and found and donations.  Thanks to Dave Bourdon (Whitecaps “A”) who recently donated several pairs of brand new goggles that don’t fit him properly.

 

X-Swimmer in the News:  Dan Beavon (x-Whitecaps), a director at Indian and Northern Affairs is a co-author of a recent study on the difference in life expectancy of the indigenous vs overall populations in Australia, Canada, New Zealand and the US.  The abstract can be viewed at: http://www.biomedcentral.com/1472-698X/7/9/abstract.  Dan is quoted in an article about this study on p.31. of Jan 14^th’s Macleans magazine.

 

Swim Vacation:  I don’t personally know anything about this company, but it sounds intriguing.  They offer a 7-day open water swim vacation for swimmers and triathletes in the British Virgin Islands on a 65’ trimaran sailing yacht: http://www.swimvacation.com/.

 

Exercise Helps Your Brain:  Three interesting articles on exercise and your brain:

   Why Exercise Protects Your Memory:

      http://drmirkin.blogspot.com/2008/01/why-exercise-protects-your-memory-new.html

   Exercise may help Seniors Stave off Mental Decline:

      http://www.columbiamissourian.com/stories/2007/12/28/exercise-may-help-seniors-stave-mental-decline/

   Newly Identified Exercise Gene Could Help With Depression:

      http://www.medicalnewstoday.com/articles/90285.php

 

After Your Workout:  Two articles on post-workout muscle soreness and refueling:

   Extreme Muscle Soreness a Warning: Your workout is either too intense for your body to handle, or you changed your program recently. Try a more gradual approach:

      http://www.latimes.com/features/health/la-he-matters31dec31,1,4218656.story?coll=la-headlines-health

   Balancing Act: Refuel Within one Hour of your Workout: (Article focuses on running but same applies to swimming and other forms of exercise): http://www.runnersworld.com/article/0,7120,s6-242-303-307-9478-0,00.html?cm_mmc=nutrition-_-2008_01_03-_-nutrition-_-Your%201-Hour%20Window

 

Swim Tips and Training:  Three links of interest:

   Volume vs Intensity: http://www2.trainingbible.com/joesblog/2007/12/volume-vs-intensity.html

   Some Backstroke Tips: http://www.mymsc.ca/Article.jsp?id=13  (You may also want to check out the main page: http://www.mymsc.ca.)

   Swiss Swimming Web Site: http://www.svl.ch/svlimmat_ratind.html#schwimmen

 

Winter Workout Themes:  The themes for the winter session workouts have been posted on the web site.

 

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

 

 

Winter Session Information

Once the session has started, you’ll find information on upcoming time trials, etc., plus weekday attendance statistics in this section.

 

 

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 is 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.swimmeet.ca/ (select “FNQ” and then look at meets with meet type “Maitres”).

    

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. 

 

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, Orangeville http://www.mastersswimmingontario.ca/pdf/DamMeetPkg.pdf

Fri-Sat Feb 1-2^nd Quebec City Capital Cup http://www.swimmeet.ca/MeetInfo.aspx?meetid=5581

Sat Feb 2^nd Pointe-Claire Masters Meet http://www.swimmeet.ca/MeetInfo.aspx?meetid=5569  

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

Sat Feb 9th Kenora Masters Meet http://www.mastersswimmingontario.ca/pdf/2008Winterlude.pdf

Sun Feb 10^th London Masters Meet http://www.mastersswimmingontario.ca/pdf/LondonMeetPackage2008.pdf

    http://www.mastersswimmingontario.ca/pdf/London2008Indentryform.pdf

    http://www.mastersswimmingontario.ca/pdf/London2008RelayForm.pdf

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 http://www.mastersswimmingontario.ca/pdf/2008NMSC.pdf

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

    http://www.mastersswimmingontario.ca/pdf/2008MSOChampsfinal.pdf

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

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.swimmeet.ca/MeetInfo.aspx?meetid=5495

Sat May 3^rd Woodstock Masters Meet

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

    http://www.swimmeet.ca/MeetInfo.aspx?meetid=5652

Sat Jun 7^th Repentigny Masters Meet

Sat Jun 28^th Masters Invitational LCM Meet, Montreal

 

 

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

 

Nothing to report this time! 

 

 

Ask the Coach

 

Dear Coach:  What type of kick am I allowed to do after I push off the wall and before I start swimming?  Improving My Turns

 

Dear I.M. Turns:  It depends on the stroke that you are swimming.  In breaststroke, you are allowed one under water pull out with a dolphin kick, and then one breaststroke kick as you bring your arms forward and then surface.  In breaststroke you can stay underwater for as long (and far) as you like (as long as you don’t do any additional arm/leg movements beyond what’s described above).  In all other strokes, you must surface within 15m.  In butterfly, you are only permitted to do dolphin kicks underwater (on your front or partly on your side as long as you don’t roll past 90 degrees).  In backstroke and freestyle, you can do any type of kick that you like, though dolphin is the fastest for the elite swimmers.  If your dolphin kick is poor, flutter kick is the second choice (breaststroke kick is legal but not recommended).  In freestyle you may kick in any orientation (front, side, back).  In backstroke you must be on your back or partly on your side (as long as you don’t roll past 90 degrees).

 

Dear Coach:  What are the rules for passing and being passed by lane-mates during workout?  Wondering About Etiquette

 

Dear W.A. Etiquette:  The most important thing is to avoid any head on collisions, so always take care when passing or being passed.  You should always know where all the other swimmers in your lane are and what stroke(s) they are doing.  Thus, it should never be a surprise when you are about to be lapped or lap someone.  In warm-up it’s ok to stop at the end and let someone go by if they are going faster than you.  During a main set, it’s best to pass without either of you stopping at the wall, but it’s up to you and your lane-mates to work that out.  If you are consistently finishing your repeats less than 5 seconds behind the person in front of you, you should change places for the following repeats.  If you and your lane-mates are consistently swimming at very different speeds, talk to you coach about having the lanes rearranged to better suit everyone.

 

 

Private and Semi-Private Masters Swim Lessons

Winter Schedule:

Mon/Fri 9:45-10:45am

(some evening / weekend times may become available – e-mail for details.)

 

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 started 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 (am) / Jan 8^th (pm) – 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