Carleton Masters Swimming Newsletter #196                                 Sunday, May 18^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2007 / Winter/Spring 2008 and Alumni: 6:30am Earlybirds (35 addresses); 7:30am Earlybirds (39 addresses), 8:30am Earlybirds (33 addresses), 6pm Whitecaps "A" (34 addresses), 6pm Whitecaps "B" (41 addresses), 8pm Nightcaps (29 addresses), Masters "Alumni" (29 members).

 

 

"People with goals succeed because they know where they are going...  It's as simple as that." – Earl Nightingale

 

 

Spring Session Dates and Workout Cancellation Notes

In addition to the workouts being cancelled yesterday (Sat May 17^th) there are also no workouts Mon May 19^th (Victoria Day Holiday).  The Athletics building is closed on Mon May 19^th, but there is a members only swim 3-5pm Sun May 18^th, plus a women’s members only swim 12:25-1:25pm Sun May 18^th.  The Spring session ends on Sat Jun 28^th.  (The summer session starts Mon Jun 30^th.)  Note that there are a few of you who still need to register for the Spring session.  Please help the coaches by signing up ASAP!

 

 

Bronson Canal Bridge Construction

Starting May 20^th and continuing until approximately October 2009 (i.e. about 18 months) the Bronson Avenue Canal Bridge will be under construction.  Lane reductions may impact both vehicles and pedestrians.  For more information see: http://ottawa.ca/residents/major_projects/bronson/index_en.html.    

 

 

Open Water Swimmers 

A list of open water swims has been added to the list of competitions (further down in the newsletter).  Note that for some of these, you do not need to be a member of MSO (Masters Swimming Ontario).  See the competitions section for more information.

 

 

Masters Spring/Summer Programs / Prices

Here’s the information on the Spring/Summer Masters programs.  You can register now for both Spring and Summer programs.  Details on Athletic memberships at: http://www2.carleton.ca/athletics/membership.php  -- note the spring/summer specials.  Register for programs on-line at: http://www.carleton.ca/athletics and follow the links, or directly at: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=920.  Note that the 6:30am Earlybirds group has 4 lanes on Mondays and Fridays until July 25^th (6 lanes on Wednesdays and in August).  Also, the Spring Whitecaps “B” group has 4 lanes on weekdays.  You can also register by phone or in person at Customer Service 8:30am-4:30pm M-F.

Spring Dates: May 5^th – June 28^th, except May 17^th (Earlybird Triathlon Booking) and May 19^th (Victoria Day)

Summer Dates: June 30^th – August 30^th, except July 1^st (Canada Day) and August 4^th (Civic Holiday)

Saturday Schedule: Spring Session: 8:30-9:30am OR 9:30-10:30am; Summer Session: 10:30-11:30am ONLY

Programs Offered:  (All programs are for members only)

6:30am Earlybirds: 6:30-7:30am MWF + Sat (times above): Spring: $68+GST; Summer: $78+GST

7:30am Earlybirds: 7:30-8:30am MWF + Sat (times above): Spring: $68+GST; Summer: $78+GST

8:30am Earlybirds: 8:30-9:30am MWF + Sat (times above): Spring Only: $68+GST

6pm Whitecaps: 6:00-7:10pm MTuTh + Sat (times above): Spring: $70+GST; Summer: $80+GST (half pool for Summer)

Child Safety Supervision: 6:00-7:10pm MTuTh + Spring Only: 8:30-9:30am Sat: Spring $64; Summer $58 (no GST)

 

 

Shower Closure Notes

   The upgrades to the main showers in both the men’s and women’s locker rooms will be finished June 2^nd.  Thus until June 1^st the locker rooms and washrooms are open but the showers are closed. 

   Limited showers are available as follows (only those near the pool are listed here):

Women: Alternate Needs and Women’s Instructor rooms (2120 and 2122) – accessible from the pool deck.

Men: Varsity Team Rooms (1160, 1164, 1164C) – accessible from 1182A near the elevator.

In addition, temporary showers on the pool deck for rinsing are available.

   During this time, to avoid congestion in the showers, the following will be in effect:

- only members and those registered in programs will have access to the facilities

- adjustments to the pool swim schedule have been made

Full details at: http://www2.carleton.ca/athletics/facilities/hoursofoperation.php.  Check back frequently, as information may be updated!

 

 

Swimmer Notes   

 

7:30am Earlybird Swimmers:

   Our two swimmers with severe allergies are swimming at 7:30am this term.  Sean Kelly (7:30am Earlybirds) is allergic to the chemicals in scented products, and Sarah Clement (7:30am Earlybirds) is allergic to latex.  Please avoid wearing scents or latex caps at this workout.  I have a few spare silicon caps that you can borrow, but please return them after your swim!!

 

Swimmer Update: 

   Chad Clark (x-7:30am Earlybirds and Whitecaps “A”) reports that he’s back from Japan for a few months, and is training for Ironman Austria in July.  All the hard run training he’s been doing in Japan has paid off as he had an awesome run in the 5k at the Mississauga Marathon weekend placing 7^th overall and taking over a minute of his best time (see race results).  Well done Chad!

  

Engagement Party:  My apologies to Lisa Hans (x-Whitecaps “B”) as I didn’t realize that the engagement party was being held at her house!  Dawn Walsh (7:30am Earlybirds) put together the invitation and is keeping track of who’ll be there.  Thus Lisa and Dawn are co-hosting the party for Jill Patrick (7:30am Earlybirds) and Jose Vivanco (Whitecaps “A”).  Sorry for any confusion caused by the oversight of omitting Lisa from the previous newsletter.  Jim Lee (7:30am Earlybirds) will be the minister at Jill and Jose’s wedding, so the upcoming wedding is certainly a big celebration for Carleton Masters!  Here are the engagement party details: 6:30pm Sat May 31^st at Lisa Hans’ place: 684 Sandra Avenue.  BYOB, lawn chair and a pot luck dish to share, but no gifts!  Please RSVP to dawnwalsh@sympatico.ca by Tue May 20^th.  You can also check out the party invitation on-line at: http://carletonmasters.tripod.com/jilljoseeng.jpg. 

 

Lane Etiquette:

   - If you arrive late at workout, please join in with the others in your lane (do not start the warm up from the beginning).

   - If you are not making the pace times and get lapped by your lane-mates, just skip 50m and join in with those who are making the times.

   - Keep at least a 5 second gap between you and the person in front and behind you at all times, except when passing.  If you are getting to close to the person ahead or behind, change your lane order.

   - Ask your lane-mates or coach for further tips if your lane is not working together smoothly.

 

Swim Vacation:  Interested in a swim vacation aboard a catamaran?  Next trip December 7-13^th.  Check out: http://www.swimvacation.com/.  

 

News Articles:

   To run faster, triathletes need to stop swimming and cycling: http://www.nytimes.com/2008/05/08/health/nutrition/08BEST.html?ref=othersports

   Interval training better than steady state aerobics:  http://www.runnersweb.com/running/news_2008/rw_news_20080506_TSH_Interval_Training.html

   New gadget to help you get fit(?): the Wii Fit Board: http://www.nytimes.com/2008/05/15/fashion/15fitness.html?_r=1&ref=health&oref=slogin

 

 

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

 

 

Spring Session Information

Here’s where you’ll find information on the Spring session, including weekday attendance (starting next time), and upcoming time trials, etc.

 

Here’s a list of time trials planned for the Spring session:

Earlybirds and Whitecaps “A”: Thu/Fri May 28^th/29^th: 400 (free or IM)

Earlybirds and Whitecaps “A”: Tue/Wed Jun 3^rd/4^th: 2 x 50 (2 different strokes)

All Groups: Thu/Fri Jun 12^th/13^th: 1500 free (800 for those over 2:15/100m)

Earlybirds and Whitecaps “A”: Tue/Wed Jun 17^th/18^th: 2 x 100 (2 different strokes)

Earlybirds and Whitecaps “A”: Mon Jun 23^rd: 200

Earlybirds and Whitecaps “A”: Thu/Fri Jun 26^th/27^th: end of term relays: 4 x 50 free and medley

 

Here are the weekday attendance statistics for the first two weeks of the spring term.  So far there are 21 swimmers with perfect weekday attendance (excluding Whitecaps “B”) – keep it up!

 

6:30am Very Earlybirds (May 5-16^th; 6 workouts; range: 13-19; avg.: 16.5)

Perfect Attendance: Angela D, Ian L, Margaret K, Sheila K, Theresa K, Tracy T

 

7:30am Earlybirds (May 5-16^th; 6 workouts; range: 11-15; avg.: 13.3)

Perfect Attendance: Carmel M, Charles M, Jim L, Mary-Lou D, Sean K

 

8:30am Earlybirds (May 5-16^th; 6 workouts; range: 8-18; avg.: 13.2)

Perfect Attendance: Alan H, Amir B, Colette K, Isla P, Tanya L

 

6pm Whitecaps “A” (May 5-15^th; 6 workouts; range: 10-16; avg.: 12.5)

Perfect Attendance: Don W, Gi W, Jose V, Nicole D, Pete L

 

6pm Whitecaps “B” to be included next time

 

 

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. 

 

For those who like to plan ahead, the 2009 Ontario Masters Championships will be held at the Nepean Sportsplex from March 20-22^nd.  The 2009 Canadian Masters Championships will be held at the Etobicoke Olympium (usually the May long weekend).  Also, the 2010 World Masters Aquatic Championships will be held in Goteborg and Boras, Sweden, from July 28-August 10^th.  

 

Sat May 31^st Cornwall Masters Meet and Duathlon http://www.mastersswimmingontario.ca/pdf/CornwallLSM2008.pdf

Sat Jun 7^th Repentigny Masters Meet http://www.swimming.ca/meetlist.aspx, select upcoming meets, province: FNQ,

    June, and then the meet

Sat Jun 14^th YMCA Oneida Shores 800m and 1500m Open Water Swims, Brewerton, NY, MSO membership not

    required http://www.mastersswimmingontario.ca/pdf/oneidashoresows.pdf

Sat Jun 14th Lac Beauchamp, Gatineau 1k, 2k and 5k swims with limited Masters categories (18-34 and 35+), MSO

    membership not required (1 day $5 affiliation fee applies if not registered with MSO);

    http://www.swimming.ca/meetlist.aspx, select upcoming meets, province: FNQ, June, and then the meet

Fri-Sun Jun 20-22^nd Middlebury Muffintops LCM Championship Meet, Vermont

    http://www.middleburymuffintops.org/LCMChamps/

Sat Jun 28^th Masters Third Annual Invitational LCM Meet, Montreal http://www.swimming.ca/meetlist.aspx, select

    upcoming meets, province: FNQ, June, and then the meet (details are now posted, and the meet will be outdoors at

    the FINA World Champs pool on Ile Ste Helene – not sure why it was indicating SC earlier, sorry for the

    misinformation!)

Sat Jun 28^th Technosport Meech Lake 2k Swim, MSO membership not required http://www.technosport.ca

Sat Jul 19^th Bright’s Grove 1.5k and 3k Provincial Championships

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

Mon Jul 14^th Quebec Open Water 1k, 2k, 5k and 10k Championships, Ile Ste Helene Rowing Basin, Montreal

    http://www.swimming.ca/meetlist.aspx, select upcoming meets, province: FNQ, July, and then the meet

Sat Jul 26^th Technosport Meech Lake 3k Swim, MSO membership not required http://www.technosport.ca

Sat Aug 2^nd Welland Canal Four Bridge Swim, details TBC

Sat Aug 9^th Fourth Annual 4km Sun City Swim, Barrie, MSO membership not required

    http://www.scapd.on.ca/news.php?news=sun_city

Sat Aug 9^th Technosport Meech Lake 4k Swim, MSO membership not required http://www.technosport.ca

Sun Aug 10^th 1000 Islands Y Open Water 1.5k and 3k swims, details TBC

Sun Sept 7^th St Marys 5km Provincial Championships, details TBC

 

 

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

 

Note: If you are participating in the Ottawa Race Weekend (May 24-25^th), please let me know.  There are way too many names for me to search through!  Thanks.

 

Sat May 3^rd McGill Cancer Research Swim-a-Thon

Maureen Mahoney (Whitecaps “A”) participated in this fundraiser.  She completed the 5km pool swim in 1:18 and did about 1km of it backstroke.  Well done, Maureen!

 

May 8-11^th Men’s 18&U Water Polo Club Championships, Montreal

The Ottawa Titans won this competition.  Congratulations to Blake Christie (Coach) who coached most of these boys when they were younger.

 

Sat May 10^th Missauga Marathon Weekend, 5k run (1005 participants)

Chad Clark (x-7:30am Earlybirds and Whitecaps “A”; 35-39) was a very impressive 7^th place overall; 7^th man and 2^nd in his age group in 17:49.0, a PB by over a minute!  Great job, Chad!  Full results at: http://www.sportstats.ca.  

 

Sat May 17^th Earlybird Triathlon, Carleton U, Ottawa

Full results at: http://www.sportstats.ca.  I hope I didn’t miss anyone, but I said “ready, go” so many times that my memory is a little fuzzy J !

 

Sprint Triathlon (500m swim / 22.8k bike / 5k run) 196 participants

Nick Gregory (Nightcaps; 16-19): 12^th overall; 11^th man; 4^th in age group in 1:12:36

Joanna Brown (Nightcaps; 15&U): 13^th overall; 2^nd woman; 2^nd in age group in 1:12:57

Sheila Kealey (6:30am Earlybirds; 40-44): 16^th overall; 3^rd woman; 1^st in age group in 1:13:48

Erik Delint (Nightcaps; 16-19): 24^th overall; 20^th man; 5^th in age group in 1:18:17

Gord Larose (7:30am Earlybirds; 50-54): 37^th overall; 26^th man; 2^nd in age group in 1:22:53

Shauna Ironside (8:30am Earlybirds; 25-29): 52^nd overall; 15^th woman; 2^nd in age group in 1:26:19

Tracy Glennon (6:30am Earlybirds; 40-44): 88^th overall; 28^th woman; 6^th in age group in 1:31:50

Mallory White (x-8:30am Earlybirds; 20-24): 166^th overall; 77^th woman; 7^th in age group in 1:46:27

 

Long Triathlon (500m swim / 34.2k bike / 5k run) 92 participants

James Young (6:30am Earlybirds; 45-49): 6^th overall; 5^th man; 3^rd in age group in 1:29:32

Bryan Morris (6:30am Earlybirds; 45-49): 49^th overall; 39^th man; 8^th in age group in 1:52:54

Laura Jowsey (x-8:30am Earlybirds; 25-29): 55^th overall; 14^th woman; 6^th in age group in 1:56:45

Mike Dempsey (x-6:30am Earlybirds; 25-29): 70^th overall; 49^th man; 5^th in age group in 2:02:02

 

May 16-19^th Masters National Swim Championships, Quebec City

I don’t think any Carleton swimmers are attending, but the results are being posted daily at: http://www.rougeetornatation.com/maitres.htm.  

 

 

Ask the Coach

 

Dear Coach:  Can you help me understand all that writing on the chalk board?  New Swimmer

 

Dear N. Swimmer:  Of course!  If there’s ever any particular notation that is unclear, just ask your coach.  For general information on abbreviations, check out the list on the web site (main page: http://carletonmasters.tripod.com – near the bottom).  If you swim in a group coached by Lynn, you can also subscribe to getting the workouts ahead of time by e-mail which may help as it gives you extra time to review prior to getting to the pool.  Just ask to be added to that e-list.

 

Dear Coach:  Can you please remind late-comers to join in with those who have already started to avoid confusion in the lane?  Frustrated Punctual Swimmer

 

Dear F.P. Swimmer: Done – and see Swimmers Notes section above.

 

Dear Coach:  The swimmers in my lane vary in speed quite a bit, and I sometimes don’t quite make the pace times.  What should I do?  Improving Swimmer

 

Dear I. Swimmer:  As per the lane etiquette notes in the “Swimmers Notes” section, if you fall behind and someone from your lane laps you, just skip 50m and join back in with the group.  Ask your coach for more tips, and/or if there’s another lane better suited for you.

 

 

Private and Semi-Private Masters Swim Lessons

Spring/Summer Schedule:

May/June:

Mon 9:45-10:45am June 2^nd, 9^th, 16^th

Mon 7:15-8:00pm June 2^nd

Wed 6-7pm May 21^st, June 11^th, 25^th

Fri 9:45-10:45am May 30^th, June 6^th, 13^th, 27^th

 

July: no pool time available

 

August:

Mon 7:15-8:15pm Aug 11^th, 18^th, 25^th

Tue 7:15-8:15pm Aug 5^th, 12^th, 19^th, 26^th

Wed 6-7pm Aug 6^th, 13^th, 20^th, 27^th

Wed 7-8pm Aug 6^th, 13^th, 20^th

Thu 7:15-8:15pm Aug 7^th, 14^th, 21^st, 28^th

 

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

 

 

Reminders

 

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; after 10:30-11:30am workout: July-Aug)

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