Carleton Masters Swimming Newsletter #198                                 Sunday, June 15^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 (40 addresses), 8:30am Earlybirds (33 addresses), 6pm Whitecaps "A" (35 addresses), 6pm Whitecaps "B" (41 addresses), 8pm Nightcaps (29 addresses), Masters "Alumni" (29 members).

 

 

"Being 70 is not a sin.  It’s not a joke either." – Golda Meir, x-Israeli Prime Minister about US Presidential candidate McCain, aged seventy one.  [Submitted by one of our more “mature” Masters!]

 

 

Spring / Summer Session Dates and Workout Cancellation Notes

The Spring session ends on Sat Jun 28^th.  The summer session starts Mon Jun 30^th.  Note that there are workouts Mon Jun 30^th, but no Whitecaps on Tue Jul 1^st.  Also, don’t forget that the 8:30am group does not run during the summer session, and Saturday workouts in July/August are 10:30-11:30am ONLY. 

   Whitecaps have half the pool (6 lanes shallow end, and thus one coach) for the summer session.  Blake Christie will coach on Mondays.  Lynn Marshall will coach Tuesdays and Thursdays in July, and Mits Kachi will coach Tuesdays and Thursdays in August.

 

 

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 Swimming Ontario 2008-2009 Fee Increase

Note that the annual MSO fee will increase from $25 to $35 for next season, i.e. starting September 2008.  This is due to increases by $5 in each of the Canadian and Ontario portions of the fee.  Only those who plan to swim in sanctioned Masters swimming competitions need to register with MSO and pay this fee.  (See the section on Masters Swimming Competitions below.)

 

 

Showers Are Open!

The majority of the renovations are now complete.  Enjoy the new shower area!

 

 

Swimmer Notes   

 

Off to Medical School!!:  Congratulations to Robin Visser (7:30am Earlybirds) who has been admitted into the prestigious McMaster University medical school (there are fewer than 200 students accepted out of 4500 applicants!).  She will be one of 15 medical students at McMaster’s newest regional campus in St. Catherine’s.  Well done, Robin!

 

Busy Baking:  If you were wondering why Natalie Aucoin (8:30am Earlybirds) hasn’t been at the pool very often lately, you can blame it on the great review that “The Foolish Chicken” got in the Ottawa Citizen: http://www.canada.com/ottawacitizen/features/diningout/story.html?id=5b615ba8-aee1-423d-ad34-8330b24bb4bf.  Natalie and her husband own “The Foolish Chicken” and the reviewer praised the desserts, which Natalie makes, so she’s been very busy.  Great news for the restaurant, but not for Nat’s swimming J !

 

Meech Lake Sat Jun 28^th 2k Swim Carpool Needed:  Carla Sowinski (7:30am Earlybirds) would like to participate in the 2k Meech Lake Technosport race on Sat June 28^th, but she doesn’t have a car!  If you can help, please contact Carla at: carla_sowinski@hotmail.com. 

 

Third Wall Theatre Strawberry Social:  Charles McFarland (7:30am Earlybirds) is one of the two Artistic Associates of the Third Wall Theatre.  The Theatre is holding its annual Strawberry Social event at Earnscliffe, 140 Sussex Drive, kindly hosted by the British High Commissioner and Mrs Cary.  There will be sparkling wine, Earnscliffe chef's canapés, strawberries and entertainment.  5-7pm Fri Jun 20^th, tickets are $75 with a tax receipt for $50.

 

Beginner Masters Swimmer Writes in Globe and Mail:  Channelling my Inner Dolphin by Lesley Simpson (who swims with the Trillium Y Masters Club in Toronto): http://www.theglobeandmail.com/servlet/story/LAC.20080604.FACTS04/EmailTPStory/. 

 

News Articles:

   Rethink that sports drink:

http://www.canada.com/ottawacitizen/health/story.html?id=20954adf-42f2-42c6-bdc9-3ec060fe6d83

   Caffeine and Endurance:

http://blog.firstendurance.com/2008/05/caffeine-and-endurance/

   Open Water Swimming Tips (Note that Masters swims must start and finish in the water – no run in/out.):

http://www.lifesport.ca/newsletter/OpenWaterSwimmingTips.htm 

   The mystery of Fatigue: Anticipatory Regulation and the limits to exercise performance: http://scienceofsport.blogspot.com/2008/01/fatigue-examined.html

   Swallow This: Forget the ice and ibuprofen. The best way to recover from exercise is through your stomach:

http://www.nytimes.com/2008/06/01/sports/playmagazine/601physed.html?_r=2&ref=health&oref=login&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.

 

Thanks in advance to Blake Christie (Coach) and Ann-Marie Pullen (Pool Staff) who will be coaching for me on Thu Jun 19^th (Whitecaps “A”) and Fri Jun 20^th (Earlybirds), respectively.

 

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

Earlybirds and Whitecaps “A”: Thu/Fri May 28^th/29^th: 400 (free or IM) – ok this was really Tue/Wed May 27/28^th (I got the days and dates both wrong – sorry!)

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) – note that due to space considerations, the 6:30am group will do this on Wed Jun 11^th instead

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

 

Good job on the 800/1500 time trials, especially to those who improved: Sarah Clement (7:30am Earlybirds), Theresa Kavanagh (6:30am Earlybirds), Nicole Le Saux (Whitecaps “B”), Jon Tardif (6:30am Earlybirds), Alex Cullen (6:30am Earlybirds), Tony Revitt (6:30am Earlybirds), Steve Nordstrum (6:30am Earlybirds), Isla Paterson (8:30am Earlybirds), and Bill Westcott (Whitecaps “A”) despite a broken knuckle!

 

Here are the weekday attendance statistics for the spring term.  So far there are 8 swimmers with perfect weekday attendance – keep it up! 

 

6:30am Very Earlybirds (May 5-Jun 13^th; 17 workouts; range: 10-19; avg.: 15.2)

Perfect Attendance: Angela D, Ian L, Margaret K

 

7:30am Earlybirds (May 5-Jun 13^th; 17 workouts; range: 11-15; avg.: 12.4)

Missed 1 Workout: Jen L, Mary-Lou D

 

8:30am Earlybirds (May 5-Jun 13^th; 17 workouts; range: 8-18; avg.: 11.9)

Perfect Attendance: Amir B, Colette K

 

6pm Whitecaps “A” (May 5-Jun 12^th; 17 workouts; range: 10-16; avg.: 13.3)

Perfect Attendance: Gi W, Jose V, Pete L

 

6pm Whitecaps “B” (May 5-Jun 12^th (except Jun 8^th); 16 workouts; range: 6-14; avg.: 10.3)

Missed 3 Workouts: George T

 

 

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.  You must register with MSO at least 3 weeks before the due date of your entry for your first competition.  Note that the MSO annual fee will increase to $35 starting in 2008-2009.

 

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.  

 

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

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!!)

 

Sat May 31^st Cornwall Masters Meet

Angela Davis (6:30am Earlybirds) was planning to go to this meet, but it was cancelled due to lack of participants L !

 

Sun Jun 1^st Rae Road Carleton Place Women’s Triathlon

Kristi Dean (Coach / 6:30am Earlybirds) was planning to participate but was unable to as she was ill. 

 

Sat-Sun Jun 7-8^th Rideau Lakes Bike Tour

Quite a few Carleton swimmers took part, including: Theresa Kavanagh, Alex Cullen and Tracy Glennon (6:30am Earlybirds), Gord Larose (7:30am Earlybirds), and Renee Robert, Susan Nevitt-Yelle, Colette Kenney and Lucie Boudreau (with her husband on a tandem) (8:30am Earlybirds).  Did I miss anyone? Well done on a very hot weekend!

 

Sat Jun 14^th Riverkeeper Triathlon, Ottawa

Congratulations to those Carleton swimmers who participated.  Please let me know if I missed anyone!  Full results at http://www.sportstats.ca.

 

Sprint Distance Triathlon (500m swim; 20k bike; 5k run; 196 individuals and 21 teams)

Sheila Kealey (6:30am Earlybirds; 40-44): 4^th overall; 2^nd woman and 1^st in age group in 1:07:27

Nick Gregory (Nightcaps; 16-19): 5^th overall; 3^rd man and 1^st in age group in 1:08:22

Jade Gregory (Nightcaps; 16-19): 17^th overall; 4^th woman and 2^nd in age group in 1:12:23

Stephanie Johnson (Whitecaps “A”; 30-34): 65^th overall; 15^th woman and 6^th in age group in 1:19:02

Bryan Morris (6:30am Earlybirds; 45-49): 67^th overall; 52^nd man and 6^th in age group in 1:19:14

Stephen Morton (x-Whitecaps “A”; 35-39): 77^th overall; 59^th man and 11^th in age group in 1:20:08

Tony Revitt (6:30am Earlybirds; relay swimmer): 2^nd team overall; 1^st men’s team; Tony had fastest swim overall: 8:18

 

Olympic Distance Triathlon (1500m swim; 40k bike; 10k run; 126 participants)

Theresa Kavanagh (6:30am Earlybirds; 50-54): 98^th overall; 30^th woman and 2^nd in age group in 2:59:24

Alex Cullen (6:30am Earlybirds; 55-59): 118^th overall; 80^th man and 4^th in age group in 3:16:49

 

Sat Jun 14^th Lac Beauchamp 1k, 2k and 5k Swims

Did any Carleton swimmers take part?

 

Sun Jun 15^th Muskoka Triathlon

Jamie Stephenson (ROCS) is competing.  Anyone else?

 

Sat-Sun Jun 14-15^th Lachine Dragon Boat Festival

Debby Whately (Whitecaps “A”) and the Cascades Women (Chelsea) are participating.

 

Sat-Sun Jun 21-22^nd Ottawa Dragon Boat Festival

Debby Whately (Whitecaps “A”) and the Cascades Women (Chelsea) are participating.  Is anyone else taking part?

 

Sat Jun 28^th Technosport Meech Lake 2k Swim

Who is planning to do this swim? 

 

Sat Jun 28^th Montreal Long Course (50m pool) Masters Meet

A few Carleton swimmers are planning to attend: George Tombler (Whitecaps “B”), Francois Parent (Whitecaps “A”), Gi Wu (Whitecaps “A”), and Lynn Marshall (Coach).

 

 

Ask the Coach

 

Dear Coach:  Where did you find the information and dates on the 2010 World Masters Aquatic Championships?  Just Wondering

 

Dear J. Wondering:  Someone e-mailed me the information.  However, there are a couple of web sites with information already: http://simforbundet.se/swwwing/app/cm/Browse.jsp?PAGE=1051800 (in Swedish!), and http://www.2010finamasters.org/. 

 

Dear Coach:  Can you explain a bit more about lane etiquette?  How can I make sure that I don’t get in the way?  New Swimmer

 

Dear N. Swimmer:  The key idea is that no one should interfere with someone who is already swimming.  Thus if you are stopped at the end of the pool, or getting in or out of the pool, you should do so right next to the lane rope, i.e. keep the “black cross” at the end clear at all times (except when everyone in your lane is stopped to rest).  If someone is already swimming and you are joining in, do not start less than 5 seconds ahead or 5 seconds behind, and if you are diving in be especially careful as you will create large waves that will throw everyone off!  Always swim as near the lane rope as possible, except when turning and passing.  When turning, cross over to the far side of the “black cross” as soon as it’s safe to do so.  When passing, do your best to avoid hitting the person you are passing and definitely avoid any head on traffic.  Until you get familiar with your lane-mates, it may be better for the slower swimmer to stop briefly to let the faster swimmer by. 

 

Dear Coach:  I’m still having trouble with using the pace clock.  Any suggestions?  Mathematically-Challenged Swimmer

 

Dear M-C. Swimmer:  First, if you swim in one of the groups that I coach, you may want to subscribe to the workouts e-list as that gives you a chance to check out the workout ahead of time.  While the workouts list doesn’t have all the pace times, I can tell you the pace times for your lane, and from there you can figure out what your intervals will be.  Then you can practice some “pace clock math”.  For example, if you were to do four 100s on 2:20 (4 x 100 @ 2:20) and started the first one on the “top”, i.e. the 60 on the pace clock, then you would start the second one on the 20, the third on the 40 and the last on the top again.  For shorter swims, you don’t have to worry too much about the minutes as it’s unlikely that you’d get more than a minute of rest!

 

 

Private and Semi-Private Masters Swim Lessons

Spring/Summer Schedule:

June:

Fri 9:45-10:45am June 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

 

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)

 

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