From: Lynn Marshall
[lynnmarshall@sympatico.ca]Carleton Masters Swimming Newsletter
#191
Sunday, March 16th,
2008
To: Carleton
Coaches (9
addresses)
Bcc:
Those Registered
for Fall 2007 / Winter 2008 and Alumni: 6:30am
Earlybirds (23 addresses); 7:30am Earlybirds (38 addresses), 8:30am Earlybirds
(29 addresses), 6pm Whitecaps "A" (37 addresses), 6pm Whitecaps "B"
(35 addresses), 8pm Nightcaps (40 addresses), Masters "Alumni" (30 members).
"Mental will is a
muscle that needs exercise, just like muscles of the body" – Lynn Jennings,
three-time World Cross-Country champion
Winter Session
Dates
Please note that all Masters workouts are cancelled for Easter
on: Fri Mar 21st, Sat Mar
22nd and Mon Mar 24th, inclusive.
For those who wish to swim that weekend, the Carleton pool is closed Fri Mar
21st, but is open for public swim from 11:45am-3:30pm only on Sat Mar
22nd, Sun Mar 23rd and Mon Mar 24th.
The Winter session ends
on Thu Apr 17th / Fri Apr 18th. The pool will then
be closed for 16 days annual maintenance with the Spring session starting Mon
May 5th. Details on Spring/Summer programs and prices coming
soon.
Swimmer
Notes
Swimmer
Updates:
Brooke Murphy (x-Whitecaps “A” and
x-Varsity, nee Dawkins) reports that her and her husband are the happy parents
of a baby girl, Taylor Margaret Murphy born March 6th and 2:47am,
7lbs 11oz. Mom and baby are doing well.
Eddie Montes (6:30am Earlybirds, Pool
Staff, Varsity Water Polo) spent reading week in El Salvador training with their
National water polo team and will play for them in an upcoming tournament in
April. Congrats, Eddie!
Margaret King (6:30am Earlybirds) reports
that Dorothy G (x-8:30am
Earlybirds) recently underwent cataract surgery in both
eyes.
On July 5th
Kristi Dean (6:30am Earlybirds /
Coach) will be participating in the CNIB Camp, Lake Joseph Triathlon to raise
money for cancer research. If you’d like to sponsor her, go to: http://pmhf2.akaraisin.com/pledge/Participant/Home.aspx?seid=471&mid=9&pid=32185
or go to: http://www.joesteam.ca and
select “Pledge” and enter Kristi’s name.
101 Years
Young: A 101yr old British man (who
still works part-time as a plumber) is training for the London Marathon: http://abcnews.go.com/International/story?id=4385601&page=1.
Masters Swimming
Interesting News
Articles:
Quick Meals for
(Tri)Athletes:
http://www.trifuel.com/training/health-nutrition/quick-meals-for-busy-triathletes.
Carbohydrates Important
for Strength and Endurance:
http://www.pponline.co.uk/encyc/carbohydrates.html.
The Static Stretching Renaissance: http://www.runnersweb.com/running/news_2008/rw_news_20080219_TSH_Renaissance.html.
The Coitus Connundrum
(does sex the night before a competition affect performance?): http://www.nationalpost.com/life/health/story.html?id=304049.
Microbiologists have
devised an anti-microbial coating to protect athletes from potentially deadly
infections. When applied to a surface, the coating bonds to it, then inhibits
growth of bacteria, fungi, mold, and viruses:
http://www.sciencedaily.com/videos/2007/0905-protecting_athletes.htm
Does Weight Lifting
Make a Better Athlete?:
http://www.nytimes.com/2008/02/28/health/nutrition/28BEST.html?ref=fitnessandnutrition
Creatine In Addition To
Exercise Enhances Strength In Older Adults:
http://www.sciencedaily.com/releases/2007/10/071002213425.htm
Iron deficiency: much
more prevalent than you imagined and posing particular risks for
athletes: http://www.pponline.co.uk/encyc/iron-deficiency.html
Nose Clips for
Winter Session
Information
Congrats to those Earlybirds and
Whitecaps “A” who recently did time trials: 2 x 50 on Mon Mar 10th.
A few of you have asked what other
time trials are planned for Earlybirds and Whitecaps “A” this term, so here’s
the scoop:
2 x 100: Tue/Wed Mar
25/26th
1500/800: Tue/Wed Apr
1/2nd (this is for all groups, including Whitecaps “B” and
Nightcaps)
200 or 400: Thu/Fri Apr 10/11th
Relays: (4x50 free and medley
relays) Thu/Fri Apr 17/18th
Your feedback is requested on the
current Whitecaps “A” lane arrangements. Thanks to Francois Parent, Debby Whately, and Nicole Galvin for their
input.
Here are the latest weekday
attendance statistics. Those with perfect attendance for the session will
receive a certificate. There are now just 3 swimmers with perfect weekday attendance
since January, and another 3 with
perfect attendance for the 6:30am group that started Feb
25th.
6:30am Very
Earlybirds
(Feb 25-Mar 14th; 9 workouts; range: 11-19; avg.:
14.7)
Perfect Attendance since January:
Margaret K, Ursula
Perfect Attendance since Feb
25th: Alex C, Angela D, Theresa
K
7:30am
Earlybirds
(Jan 7-Mar 14th; 30 workouts; range: 7-22; avg.:
14.9)
Missed 3 Workouts: Carla S,
8:30am
Earlybirds
(Jan 7-Mar 14th; 30 workouts; range: 9-23; avg.:
14.7)
Perfect Attendance: Tanya L
6pm Whitecaps “A”
(Jan 8-Mar
13th; 29 workouts; range: 13-25; avg.:
20.2)
Missed 1 Workout: Debby W
Missed 3 Workouts: Jose, Pete L
6pm Whitecaps “B”
(Jan 8-Mar
13th; 29 workouts; range: 11-19; avg.: 13.7)
Missed 5 Workouts: Katherine V, Marg
E
8pm Nightcaps
(Jan 8-Mar
11th; 19 workouts; range: 8-24; avg.: 15.1)
Missed 1 Workout: Amanda G
Missed 3 Workouts: Kathy B,
Mindi
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
31st, 2008. Contact
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 (mostly) in
Fri-Sun Mar 28-30th
Ontario Provincial Masters Champs, Etobicoke http://www.msochamps2008.ca
or
http://www.mastersswimmingontario.ca/pdf/2008MSOChampsfinal.pdf
Fri-Sun Apr 11-13th
Sat Apr 12th Technosport
Swim Meet (
Apr 15-25th World Masters
Aquatic Championships,
Sat May 3rd Technosport
Swim Meet (
Sat May 3rd CASO Masters
Meet,
Sat May 3rd Execulink
Tillsonburg Masters Meet http://www.mastersswimmingontario.ca/pdf/SWAM2008.pdf
Fri-Mon May 16-19th
Canadian Masters Championships,
http://www.swimmeet.ca/MeetInfo.aspx?meetid=5652
Sat May 31st
Sat Jun 7th
Sat Jun 28th Masters
Invitational LCM Meet,
Race Results:
(Please send in your
results!!)
Sat Jan
12th Technosport Swim Meet (
We’re still waiting Margaret and
Lynn’s official results, which should eventually be posted at: http://ca.geocities.com/technosport@rogers.com/results/results.htm
and/or http://www.mymsc.ca/Competition.jsp#results.
Sat Feb
2nd Winterlude Triathlon
In addition to those reported
earlier, two new 6:30am swimmers also participated in this event (full results
at: http://www.sportstats.ca):
Alex
Cullen (6:30am Earlybirds):
71st overall, 9th in men’s 50-59 in
1:22:58
Theresa
Kavanagh (6:30am Earlybirds):
143rd overall, 3rd in women’s 50-59 in
1:38:57
Alex and Theresa are both attempting
the TriRudy award this year. This will be Theresa’s third time, and Alex’s
first! Best of luck to you both in the rest of your
races!
Sat Feb
16th - Sun Feb 17th
Congrats to Theresa and Alex as well
as (reported earlier) Sheila, Susan and Gi on their races. More
information on the races at: http://www.keskinada.com. Full
results at: http://www.sportstats.ca.
53k
Classic:
(365
participants)
Alex
Cullen (6:30am Earlybirds):
284th overall, 235th man and 29th in men’s
55-59 in 5:36:31.2
Susan
Nevitt-Yelle (8:30am Earlybirds):
321st overall, 62nd woman and 19th in women’s
45-49 in 6:02:49.7
29k Classic:
(309
participants)
Gi
Wu (Whitecaps “A”): 194th
overall, 151st man and 3rd in men’s 20-24 in
2:50:19.9
53k
Skate: (377
participants)
Sheila
Kealey (Whitecaps “A”): 46th
overall, 4th woman and 1st in women’s 40-44 in
2:49:05.3
Theresa
Kavanagh (6:30am Earlybirds):
342nd overall; 41st woman and 6th in women’s
50-54 in 4:44:20.8
Sun Mar
2nd B&A Trail
After a week of skiing and 2 days
travelling, Colette was still able to pull off a sub-4:00 marathon! Full
results at: http://www.annapolisstriders.org/.
Well done Colette!
Colette
Kenney (8:30am Earlybirds):
121st overall, 4th in women’s 45-49 in
3:58:35
Sat Mar
8th Technosport Swim Meet (U of
Two Carleton swimmers participated:
George and Lynn. Official results are not yet available but both swimmers
were pleased with their times, although no records were
set:
George
Tombler (Whitecaps “B”): 50fs, 100fs, 50bk,
100bk, 50br
Lynn
Marshall (Coach): 100fs, 50bk, 200bk, 50br,
200fl
Sat Mar
15th Dollard-Des-Ormeaux St Patrick’s Swim
Meet
Marty
Raymond (x-Whitecaps “A”): 50fs, 100fs,
200fs, 1500fs, 200IM
Lynn
Marshall (Coach): 50fs, 200fs, 1500fs, 100fl
(1:09.17 Club & National Record),
200IM
Ask the
Coach
Dear Coach:
When should I start kicking
when I push off the wall in freestyle? Want to Get
Faster
Dear W.t.G. Faster: First,
really work on a good streamlined position off the wall. As soon as you
feel your velocity decreasing, add in a quick tight kick (flutter or dolphin).
As you come to the surface, ensure that your first arm stroke is very
powerful to maintain your speed as you come to the
surface.
Dear
Coach: What are the steps in the
breaststroke pull-out, i.e. what should I do after I push off the wall?
Wanna-be Breaststroker
Dear W-b. Breaststroker: First push
off the wall in a good streamlined position (and completely submerged).
When you start to slow down, add an arm pull where you pull with both arms
together right down to your thighs (like a butterfly pull). As your hands
go past your hips, do one dolphin kick. Pause in that position and then
start bringing your arms up (keeping them close to your body), and then do one
breaststroke kick to bring you to the surface. From there you swim regular
breaststroke. Note, however, that your head must break the surface before
your arms reach the widest part of the first
stroke.
Dear
Coach: When I’m swimming in a circle
and another swimmer is coming up behind me to lap me, where should I do my turn?
Should I cross over or stay on the side of the lane that I’m currently
swimming on? Need More Passing (and Being Passed!)
Practice
Dear N.M.P (a.B.P) Practice:
It depends! Ideally, whoever is going to get to the wall first (the
passee or passer) should be the one to cross over to the other side.
However, the most important thing for the passee to do is to make it clear
to the passer than he/she realizes someone is coming up to pass. Thus, the
passee should make a noticeable move to either cross over or stay to the side
before the passer has to make a
decision about which side to pass. Ask your coach for more
information.
Dear
Coach: Do you recommend wearing a
nose clip? Sneezing Swimmer
Dear S. Swimmer: If you find
that you get very stuffed up and/or sneeze a lot after swim practice, nose clips
might be a good idea. Many adults who’ve swum for many years develop a
sensitivity to chlorine, with the above symptoms. Wearing a nose clip
generally eliminates the symptoms and thus can be very helpful. Other
swimmers use a nose clip to avoid getting water up their nose when doing
backstroke (especially pushing off the wall). Of course, if you practice
enough and breathe out through your nose while doing backstroke, this shouldn’t
be a problem, but some swimmers find they can concentrate more on technique with
the nose clip. Also, if you want to practice kicking underwater for 15m
(on your back) a nose clip can be helpful. If none of the above is a
problem for you, then you don’t need a nose clip. (Wearing a nose clip
does take a while to get used to, as without it you have to breathe out through
your nose and with it you can’t.)
Private and Semi-Private Masters
Swim Lessons
Winter
Schedule:
Mon 9:45-10:45am Apr 7,
14
Wed 8-9pm Apr
16
Fri 9:45-10:45am Apr
18
Sun 5-6pm Apr
13
Sun 6-7pm Apr 6,
13
Sun 7-8pm Apr
13
Prices:
Private:
$50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $32 per hour, plus GST.
Contact
Reminders
Fall/Winter
Schedule
Here’s the
information on the Fall/Winter Masters sessions. Registration for Winter
started Tue Nov 20th.
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 11th – Dec 19th, except Oct 8th
(Thanksgiving Monday)
Winter Dates:
Jan 7th (am) / Jan 8th (pm) – Apr 18th, except
Mar 21st, 22nd, 24th (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 18th 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
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!
lynnmarshall@sympatico.ca
(or for quicker response: lynnmar@sce.carleton.ca)
Club
website: http://carletonmasters.tripod.com