Return-Path: Received: from sangam.sce.carleton.ca ([134.117.4.4]) by tomts12-srv.bellnexxia.net (InterMail vM.4.01.03.16 201-229-121-116-20010115) with ESMTP id <20010927023123.DPTY2526.tomts12-srv.bellnexxia.net@sangam.sce.carleton.ca> for ; Wed, 26 Sep 2001 22:31:23 -0400 Received: from tomts6-srv.bellnexxia.net (tomts6.bellnexxia.net [209.226.175.26]) by sangam.sce.carleton.ca (8.11.6/8.11.6) with ESMTP id f8R2UBq25109 for ; Wed, 26 Sep 2001 22:30:11 -0400 (EDT) Received: from computer ([64.230.95.62]) by tomts6-srv.bellnexxia.net (InterMail vM.4.01.03.16 201-229-121-116-20010115) with SMTP id <20010927023117.QBOM4990.tomts6-srv.bellnexxia.net@computer>; Wed, 26 Sep 2001 22:31:17 -0400 Message-ID: <033601c146fd$16794100$0200a8c0@computer> From: "Lynn Marshall" To: "Tim Kilby" , "Steve Baird" , "Mits Kachi \(work\)" , "Kristi Dean" , "Heather McBurney \(home\)" , "Claudia Cronin-Schlote \(work\)" , "Blake Christie" , "Lynn at Carleton" Subject: Carleton Masters Newsletter #20 Date: Wed, 26 Sep 2001 22:35:23 -0400 MIME-Version: 1.0 Content-Type: multipart/alternative; boundary="----=_NextPart_000_032C_01C146DB.87D749E0" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 5.50.4522.1200 X-MimeOLE: Produced By Microsoft MimeOLE V5.50.4522.1200 This is a multi-part message in MIME format. ------=_NextPart_000_032C_01C146DB.87D749E0 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable Carleton Masters Newsletter #20 Wednesday, = September 26th, 2001 To: Carleton Masters Coaches Bcc: Early Birds (59 addresses); Whitecaps (60 addresses), Nightcaps (14 = addresses) Important Notes Would you like to swim on Saturday morning but find the 9am crowds too = much?! To reduce the Saturday morning congestion there will now be two = workouts offered on Saturday morning: 8-9am and 9-10am -- starting this = Saturday, September 29th. For those who can get out of bed a bit = earlier, the 8-9am workout will likely be much more peaceful! Note that = children's safety supervision will only be available in the 9-10am swim. = Also, to make things easier on the coach and your lane mates, please = swim one session or the other (i.e. not 8:30-9:30am). Do you have a child (age 2yrs+) who would enjoy swimming with = supervision during the Whitecaps workouts and Saturday morning from = 9-10am? If so, please contact one of the coaches. Fees will be = finalized shortly. Announcements Tenor Sax Player Wanted: The National Capital Concert Band has an = opening for a Tenor Sax player. The Band practices on Wednesday = evenings between 7:30 and 9:30 in the South end of the city and performs = symphonic band repertoire. Inquiries to be addressed to Peter Frayne, = pfrayne@microzone.com Caregiver to Share: Ben would like to find another child to share his = caregiver. The caregiver (Maggie) is in the Civic Hospital and Ben = would like another 2.5 year old to play with from 8:15am to 5:15pm = Monday to Friday. If you are interested, contact his mother, Joanie = Conrad (Whitecaps) for more information at 729-4439. Feedback on Workouts: Is there something you like to do during workout = that we don't do enough, or something you'd like to do less often? The = coaches welcome your suggestions and feedback. E-mail Technical Question: Many of those on the distribution list with = hotmail accounts are not receiving this newsletter. Could that be = because I send it with all the swimmer addresses as "Bcc", and perhaps = hotmail assumes it is junk mail? Can anyone clarify this and/or suggest = a work around? Many thanks! Fall Session The fall session, with all four groups (Early Birds I and II, Whitecaps, = and Nightcaps) has now been underway for nearly two weeks. Welcome to = all the newcomers and welcome back to the "regulars"! Some of the = groups are quite crowded. Please let the coaches know if you are = finding the lane you are in too fast or too slow or if there are any = other problems. Note that most groups are spending one week of technique on each stroke = (last week was freestyle, this week backstroke, next week breaststroke = and the week after will be butterfly). In Early Birds and Night Caps, a = "Back to Basics" option is being offered where two weeks is spent on = each stroke (freestyle, then breaststroke, backstroke and butterfly). = This option is aimed at those who are new or who want to spend extra = time on stroke technique. Please register in the office (or call 520-4480) as soon as possible, if = you have not already done so! Some of the groups (especially Night = Caps) are nearing capacity. Lane Etiquette When the lanes are very busy, it's especially important to observe good = lane etiquette so that everyone can enjoy their swim. If you arrive = late, please join in with the others, rather than starting from the = beginning of the workout. Also, please ensure that you are swimming = close to the lane rope, except when passing, and pass only when it is = safe to do so. Masters Competitions Everyone who swims for Carleton Masters (Early Birds, Whitecaps or Night = Caps) and is at least 20 years old, can compete in Masters Swimming = competitions. If you are interested in competition, please let me know. = You need to register with Masters Swimming Ontario, which costs $20 = plus a $5 Carleton Masters Club fee (which goes towards the cost of = registering the club). If you currently have an MSO card it is good = until December 31st, 2001, but we recommend renewing now. For new and = renewing swimmers your MSO registration will be good until December = 31st, 2002. Please sign up on the pool bulletin board and give your = cheque for $25 payable to "Carleton Masters Swim Club" to me by October = 6th. There is a small meet at Ottawa U on the morning of Saturday, October = 20th that we will be entering. Events are: 25 free, 50 fly, 50 back, = 100 free, 50 breast, 50 free, 100IM and 200 free relay (4 x 50), and = cost is $25. Ask for more information! Below is a list of upcoming events for the 2001-2002 season (in Ottawa, = Ontario, Quebec, Canada, US, and Worldwide) that may be of interest. Brantford Sat Oct 20/01 Wayne Gretzky Centre TECH sprint Sat Oct 20/01 Ottawa U Comp=E9tition Halloween Sat Oct 27/01 Brossard, QC Nickel City Splash Sun Oct 28/01 Buffalo/Amherst 8th Pan Pac Masters Sun-Sun, Oct 28-Nov 4/01 Hong Kong, China Dauphins de Hull Invitational Sat Nov 10/01 Hull, QC=20 Burlington Masters Sun Nov 11/01 Burlington TECH sprint Sat Nov 17/01 Ottawa U Etobicoke Sun Nov 25/01 Etobicoke Olympium Comp=E9tition de No=EBl Sat Dec 1/01 Victoriaville, QC TECH distance Sat Dec 8/01 Ottawa U North York Pentathlon Sun Dec 16/01 North York TECH sprint Sat Jan 19/02 Ottawa U Invitation provinciale Sat-Sun, Jan 19-20/02 Montr=E9al, QC Ottawa Y Sat Jan 26/02 Brewer Park Alderwood 27th Invitational (SCY) Sun Jan 27/02 Etobicoke TECH distance Sat Feb 2/02 Ottawa U Winterlude (LCM) Sat Feb 9/02 Nepean Sportsplex London Silver Dolphins (LCM) Sun Feb 10/02 London Rideau Speedeaus Sat Feb 16/02 Nepean Sportplex Burlington Personal Best Meet Sun Feb 17/02 Burlington Comp=E9tition McAuslan Sat-Sun, Feb 16-17/02 LaSalle, QC Milton Masters Sun Mar 3/02 Milton TECH Invitational Sat Mar 16/02 Ottawa U World Masters (LCM) Sat-Fri, Mar 23-29/02 Christchurch, NZ Ontario Provincials Fri-Sun, Apr 5-7/02 Etobicoke Quebec Provincials Fri-Sun, Apr 19-21/02 Dollard, QC TECH sprint Sat Apr 13/02 Ottawa U TECH sprint Sat May 11/02 Ottawa U American Masters Nationals (SCY) Tue-Fri, May 14-17/02, Honolulu, HA Canadian Masters Nationals (LCM) Fri-Mon, May 17-20/02, Saskatoon TECH distance Sat Jun 1/02 Ottawa U American Masters Nationals (LCM) Fri-Mon, Aug 16-19/02, Cleveland, OH World Masters Swimming Games Sat-Sun, Oct 5-13/02 Melbourne, AU Race Reports (as usual, please let me know if I've missed anyone or any = races!): Nothing to report this time. =20 Ask the Coach=20 In response to "Expecting's" question on maternity suits from newsletter = #19: Sheila recommends wearing a regular lycra (Speedo type) bathing suit = (your regular size or one size larger) and allowing it to stretch as you = do. Joanie recommends visiting Forbid Active (314 Richmond Rd) and getting = one of their inexpensive but custom sized maternity suits which will = offer a bit more support than a regular Speedo suit. More generally, Joelle used to work for a Sports equipment supplier and = may be able arrange a discounted order of swimming gear (suits, goggles, = Zoomers, etc.). Please let me know if you are interested. Dear Coach: What is the recommended food/beverage intake and timing = before morning workout? And what is the minimum stretching/warm-up time = before swimming? Want to be Prepared Dear W. Prepared: While some people can swim on an empty stomach, it's = recommended that you eat and drink something before morning workout. If = you are an early riser, your normal breakfast an hour before you swim is = fine. If your stomach doesn't like/want that much food so early, try = something small (granola bar, fruit bar [e.g. Nutrigrain], a few fig = newtons or Arrowroot cookies) along with a drink (juice or water). Try = to avoid caffeine (e.g. coffee, strong tea) as it will dehydrate you. = Bring a water bottle to workout and drink before, during and after = workout. As for stretching, you should not do any static stretching = until you have done at least five minutes of dynamic stretching (brisk = walk, arm and leg swings, etc.). Static stretching before workout = (after dynamic stretching) is good if you have the time, but is more = important after the swim (5-10 minutes). Private Masters Lessons Fall times and costs for private Masters lessons will be available soon. General Information Program information, old newsletters and the Carleton Masters records = can be viewed at: http://lynnmarshall.tripod.ca/.=20 Your input to this weekly newsletter is most welcome, especially for the = race results and "Ask the Coach" sections! To be added or removed from = the receiver list, just let me know (lynnmarshall@sympatico.ca). Happy swimming! Lynn lynnmarshall@sympatico.ca http://lynnmarshall.tripod.ca/ ------=_NextPart_000_032C_01C146DB.87D749E0 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable
Carleton=20 Masters Newsletter=20 #20          &nb= sp;           &nbs= p;  =20  Wednesday, September 26th, = 2001
 
To: Carleton = Masters=20 Coaches
Bcc: Early Birds = (59=20 addresses); Whitecaps (60 addresses), Nightcaps (14=20 addresses)
 
 
Important = Notes
 
Would you like to swim on Saturday=20 morning but find the 9am crowds too much?!  To reduce the = Saturday=20 morning congestion there will now be two workouts offered on Saturday = morning:=20 8-9am and 9-10am -- starting this Saturday, September 29th.  For = those who=20 can get out of bed a bit earlier, the 8-9am workout will likely be much = more=20 peaceful!  Note that children's safety supervision will only be = available=20 in the 9-10am swim.  Also, to make things easier on the coach and = your lane=20 mates, please swim one session or the other (i.e. not = 8:30-9:30am).
 
Do you have a child (age 2yrs+) who would enjoy = swimming=20 with supervision during the Whitecaps workouts and Saturday morning from = 9-10am?  If so, please contact one of the coaches.  Fees will = be=20 finalized shortly.
 
 
Announcements
 
Tenor Sax Player Wanted: The = National=20 Capital Concert Band has an opening for a Tenor Sax player.  The = Band=20 practices on Wednesday evenings between 7:30 and 9:30 in the South end = of the=20 city and performs symphonic band repertoire.  Inquiries to be = addressed to=20 Peter Frayne, pfrayne@microzone.com
 
Caregiver to Share:  Ben = would like=20 to find another child to share his caregiver.  The caregiver = (Maggie) is in=20 the Civic Hospital and Ben would like another 2.5 year old to play with = from=20 8:15am to 5:15pm Monday to Friday.  If you are interested, contact = his=20 mother, Joanie Conrad (Whitecaps) for = more=20 information at 729-4439.
 
Feedback on Workouts:  Is = there=20 something you like to do during workout that we don't do enough, or = something=20 you'd like to do less often?  The coaches welcome your suggestions = and=20 feedback.
 
E-mail Technical Question: Many of those on the=20 distribution list with hotmail accounts are not receiving this=20 newsletter.  Could that be because I send it with all the = swimmer=20 addresses as "Bcc", and perhaps hotmail assumes it is junk mail?  = Can=20 anyone clarify this and/or suggest a work around?  Many = thanks!
 
 
Fall = Session
 
The fall session, with all = four groups=20 (Early Birds I and II, Whitecaps, and Nightcaps) has now been underway = for=20 nearly two weeks.  Welcome to all the newcomers and welcome back to = the=20 "regulars"!  Some of the groups are quite crowded.  Please let = the=20 coaches know if you are finding the lane you are in too fast or too slow = or if=20 there are any other problems.
 
Note that most groups are spending one week of = technique=20 on each stroke (last week was freestyle, this week backstroke, next week = breaststroke and the week after will be butterfly).  In Early Birds = and=20 Night Caps, a "Back to Basics" option is being offered where two weeks = is spent=20 on each stroke (freestyle, then breaststroke, backstroke and = butterfly). =20 This option is aimed at those who are new or who want to spend extra = time on=20 stroke technique.
 
Please register in the office (or call 520-4480) as soon as = possible, if=20 you have not already done so!  Some of the groups (especially Night = Caps)=20 are nearing capacity.
 
 
Lane = Etiquette
 
When the lanes are very busy, it's especially = important to=20 observe good lane etiquette so that everyone can enjoy their swim.  = If you=20 arrive late, please join in with the others, rather than starting from = the=20 beginning of the workout.  Also, please ensure that you are = swimming close=20 to the lane rope, except when passing, and pass only when it is safe to = do=20 so.
 
 
Masters = Competitions
 
Everyone who swims for Carleton Masters (Early = Birds,=20 Whitecaps or Night Caps) and is at least 20 years old, can compete in = Masters=20 Swimming competitions.  If you are interested in competition, = please let me=20 know.  You need to register with Masters Swimming Ontario, which = costs $20=20 plus a $5 Carleton Masters Club fee (which goes towards the cost of = registering=20 the club).  If you currently have an MSO card it is good until = December=20 31st, 2001, but we recommend renewing now.  For new and renewing = swimmers=20 your MSO registration will be good until December 31st, 2002.  = Please sign=20 up on the pool bulletin board and give your cheque for $25 payable to = "Carleton=20 Masters Swim Club" to me by October 6th.
 
There is a small meet at Ottawa U on the morning = of=20 Saturday, October 20th that we will be entering.  Events are: 25 = free, 50=20 fly, 50 back, 100 free, 50 breast, 50 free, 100IM and 200 free relay (4 = x 50),=20 and cost is $25.  Ask for more information!
 
Below is a list of upcoming events for the = 2001-2002=20 season (in Ottawa, Ontario, Quebec, Canada, US, and Worldwide) that may = be of=20 interest.
 
Brantford Sat Oct 20/01 Wayne Gretzky = Centre
TECH=20 sprint Sat Oct 20/01 Ottawa U
Comp=E9tition Halloween Sat Oct 27/01 = Brossard,=20 QC
Nickel City Splash Sun Oct 28/01 Buffalo/Amherst
8th Pan Pac = Masters=20 Sun-Sun, Oct 28-Nov 4/01 Hong Kong, China
Dauphins de Hull = Invitational Sat=20 Nov 10/01 Hull, QC=20
Burlington = Masters Sun Nov=20 11/01 Burlington
TECH sprint Sat = Nov 17/01=20 Ottawa U
Etobicoke Sun Nov 25/01 Etobicoke Olympium
Comp=E9tition = de No=EBl=20 Sat Dec 1/01 Victoriaville, QC
TECH distance Sat Dec 8/01 Ottawa = U
North=20 York Pentathlon Sun Dec 16/01 North York
TECH sprint Sat Jan 19/02 = Ottawa=20 U
Invitation provinciale Sat-Sun, Jan 19-20/02 Montr=E9al, = QC
Ottawa Y Sat=20 Jan 26/02 Brewer Park
Alderwood 27th Invitational (SCY) Sun Jan 27/02 = Etobicoke
TECH distance Sat Feb 2/02 Ottawa U
Winterlude (LCM) Sat = Feb=20 9/02 Nepean Sportsplex
London Silver Dolphins (LCM) Sun Feb 10/02=20 London
Rideau Speedeaus Sat Feb 16/02 Nepean Sportplex
Burlington = Personal=20 Best Meet Sun Feb 17/02 Burlington
Comp=E9tition McAuslan Sat-Sun, = Feb 16-17/02=20 LaSalle, QC
Milton Masters Sun Mar 3/02 Milton
TECH Invitational = Sat Mar=20 16/02 Ottawa U
World Masters (LCM) Sat-Fri, Mar 23-29/02 = Christchurch,=20 NZ
Ontario Provincials Fri-Sun, Apr 5-7/02 Etobicoke
Quebec = Provincials=20 Fri-Sun, Apr 19-21/02 Dollard, QC
TECH sprint Sat Apr 13/02 Ottawa = U
TECH=20 sprint Sat May 11/02 Ottawa U
American Masters Nationals (SCY) = Tue-Fri, May=20 14-17/02, Honolulu, HA
Canadian Masters Nationals (LCM) Fri-Mon, May=20 17-20/02, Saskatoon
TECH distance Sat Jun 1/02 Ottawa U
American = Masters=20 Nationals (LCM) Fri-Mon, Aug 16-19/02, Cleveland, OH
World Masters = Swimming=20 Games Sat-Sun, Oct 5-13/02 Melbourne, AU
 
 
Race = Reports (as=20 usual, please let me know if I've missed anyone or any = races!):
 
Nothing to report this = time.

 
Ask the Coach=20
 
In response to "Expecting's" question on = maternity suits=20 from newsletter #19:
 
Sheila recommends wearing a = regular lycra=20 (Speedo type) bathing suit (your regular size or one size larger) and = allowing=20 it to stretch as you do.
 
Joanie recommends visiting = Forbid Active=20 (314 Richmond Rd) and getting one of their inexpensive but custom sized=20 maternity suits which will offer a bit more support than a regular = Speedo=20 suit.
 
More generally, Joelle used to = work for a=20 Sports equipment supplier and may be able arrange a discounted order of = swimming=20 gear (suits, goggles, Zoomers, etc.).  Please let me know if you = are=20 interested.
 
 
Dear Coach: What is the = recommended=20 food/beverage intake and timing before morning workout?  And what = is the=20 minimum stretching/warm-up time before swimming?  Want to be=20 Prepared
 
Dear W. Prepared: While some people can swim on = an empty=20 stomach, it's recommended that you eat and drink something before = morning=20 workout.  If you are an early riser, your normal breakfast an hour = before=20 you swim is fine.  If your stomach doesn't like/want that much food = so=20 early, try something small (granola bar, fruit bar [e.g. Nutrigrain], a = few fig=20 newtons or Arrowroot cookies) along with a drink (juice or water).  = Try to=20 avoid caffeine (e.g. coffee, strong tea) as it will dehydrate you.  = Bring a=20 water bottle to workout and drink before, during and after = workout.  As for=20 stretching, you should not do any static stretching until you have done = at least=20 five minutes of dynamic stretching (brisk walk, arm and leg swings, = etc.). =20 Static stretching before workout (after dynamic stretching) is good if = you have=20 the time, but is more important after the swim (5-10 = minutes).
 
 
Private Masters=20 Lessons
 
Fall times and costs for private Masters = lessons will=20 be available soon.
 
 
General = Information
 
Program information, old = newsletters and the=20 Carleton Masters records can be viewed at: http://lynnmarshall.tripod.ca/. 
 
Your input to this weekly = newsletter is most=20 welcome, especially for the race results and "Ask the Coach"=20 sections!  To be added or removed from the receiver list, just let = me know=20 (lynnmarshall@sympatico.ca).
 
 
Happy swimming!
Lynn
=
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