Carleton Masters Swimming Newsletter #201                                 Sunday, July 27^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2007 / Winter/Spring/Summer 2008 and Alumni: 6:30am Earlybirds (38 addresses); 7:30am Earlybirds (42 addresses), 8:30am Earlybirds (33 addresses), 6pm Whitecaps "A" (36 addresses), 6pm Whitecaps "B" (42 addresses), 8pm Nightcaps (29 addresses), Masters "Alumni" (29 members).

 

 

“The man who is swimming against the stream knows the strength of it.” – Woodrow Wilson [Editor’s Note: Especially those who did the Carleton Place Triathlon!]

 

 

Summer Session Dates and Workout Cancellation Notes

Note that the Athletics building is CLOSED on Mon Aug 4^th.  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. 

   Evening 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 (just one more week!), and Mits Kachi will coach Tuesdays and Thursdays in August.

   Note that the summer session ends on Sat Aug 30^th.

 

 

August Saturday Safety Supervision Make-Up Sessions

Due to repeated problems with a very cold wading pool in the Spring session, four make-up child safety supervision sessions will be held during Saturday morning Masters: 10:30-11:30am Sat Aug 9^th, 16^th, 23^rd and 30^th.   

 

 

Fall/Winter Masters Programs

Information on the Fall and Winter Masters programs will be available soon.  This year you will be able to register for Fall and Winter at the same time (starting around mid-August).  Masters remains a members-only program and the new membership costs, effective Aug 5^th are posted at: http://www2.carleton.ca/athletics/membership.php.  

 

 

Spring Masters Performance Certificates

Congratulations to all those who earned Performance Certificates in the Spring term, i.e. the three female/male most improved and fastest swimmers, the overall relay winners, and those with perfect attendance.  Due to the very poor quality of the certificates that I printed (due to low toner in the only printer I have easy access to), those who earned Spring certificates should have received a soft-copy via e-mail so that you can print your own!  I may continue to do this in future instead of printing them myself, as that way even those not swimming the current term will get their awards for the previous term.

 

 

Swimmer Notes   

 

Upcoming Wedding:  Jeremy Nichol (x-6:30am Earlybirds and Whitecaps “A”) is not swimming this session due to preparations for his upcoming wedding to Leana O’Byrne on Sat Aug 23^rd.  We wish Leana and Jeremy all the best for their wedding and the future!

 

New Web Site Photo: Go to http://carletonmasters.tripod.com/08photo/ or click on Recent Photos near top of main page to see a photo of the “swimming pool” cake from Lina Vincent (Whitecaps)’s House Warming / Summer Birthdays Party on Sat Jul 19^th.  Thanks to Vanessa Woods (Whitecaps) for the photo.

 

“Be the Change” by David Chernushenko:  Marie-Odile Junker (x-Earlybirds)’s husband, David Chernushenko, is the producer-director of the upbeat documentary “Be the Change” on living lightly.  You can read more about this at: http://www.livinglightly.ca/film/, http://www.livinglightly.ca/what-did-you-like-most/, and http://communities.canada.com/ottawacitizen/blogs/ecovoyager/default.aspx.  The premiere of the documentary was attended by 350 people and the next screening is 7pm Tue Jul 29^th, St. Paul University, 223 Main Street, Ottawa.  Entry by donation (suggested amount of $10 or more) to the Living Lightly Project.  DVDs can be ordered at: http://www.livinglightly.ca/film/ordernow/. 

 

News Articles:

   - Lots on Dara Torres (who has qualified for her 5th US Olympic Swim Team at age 41!):

http://www.bestlifeonline.com/cms/publish/health-fitness/The_Body_Creating_Ripples.shtml

http://www.bestlifeonline.com/cms/publish/health-fitness/Can_You_Hang_with_Dara_Torres.shtml

Drug Testing: http://www.swimnews.com/News/displayStory.jhtml?action=get&id=6206

Her Coach Lohberg Critically Ill: http://www.swimnews.com/News/displayStory.jhtml?action=get&id=6235

   - Clenbuterol Positive Drug Test for American (Would-Be) Olympic Swimmer Jessica Hardy

http://www.swimnews.com/News/displayStory.jhtml?action=get&id=6234

   - Athleticogenomics – the Gene Genie is Out of his Bottle:

http://www.pponline.co.uk/encyc/the-integration-of-genome-datasets-with-physiological-performance-parameters-35874

   - The Great Awakening; Sleep Tips: Sleep has overtaken yoga and carb-free diets as America's favorite fitness craze. It's about time: http://outside.away.com/outside/bodywork/200806/sleeping-advice-1.html

   - Uncommonly Big Hearts May Not Harm Athletes:

http://www.nytimes.com/2008/07/07/health/07hearts.html?_r=1&ref=olympics&oref=slogin

   - Tips for a Long Healthy Life:

http://features.us.reuters.com/wellbeing/news/9517EF20-3336-11DD-8327-E910DFDD.html

 

Coming Soon!: Women’s Swim Suits for Sale:  Lynn will soon have some women’s training suits (various brands, styles, colours, material, and quality) for sale at very reasonable prices.  Stay tuned for more details!

 

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

 

 

Summer Session Information

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

 

The list of time trials planned for the Summer session is as follows (subject to change without notice!):

All: July 8/9: 200

All: Jul 31/Aug 1: 400

Morning groups: Aug 6: 2 x 50

All: Aug 12/13: 800/1500

Morning groups: Aug 27: 2 x 100

Morning groups: Aug 29: relays

 

Here are the weekday attendance statistics for the spring term.  There are just 3 swimmers remaining with perfect weekday attendance due to vacation season!

 

6:30am Very Earlybirds (Jun 30-Jul 25^th; 12 workouts; range: 2-9; avg.: 5.8)

Missed 1 Workout: Ian L

 

7:30am Earlybirds (Jun 30-Jul 25^th; 12 workouts; range: 11-23; avg.: 17.4)

Perfect Attendance: Carmel M, Sean K

Missed 1 Workout: Francois A, Katie Y

 

6pm Whitecaps (Jun 30-Jul 24^th; 11 workouts; range: 17-25; avg.: 20.5)

Perfect Attendance: Rob K

Missed 1 Workout: Elaine Y, Gi W

 

 

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.  

 

Sat Aug 2^nd Welland Canal Four Bridges 3k and 5k Swims

    http://www.mastersswimmingontario.ca/pdf/UTFBWellandAug08.pdf

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 500m, 1k, 1.5k and 3k swims, MSO membership not required for 1k swim

    http://www.mastersswimmingontario.ca/pdf/Mp1000.pdf

Sun Aug 17^th Wakefield to Cantley 10km Swim, MSO membership not required, not a race and open to all, it’s best

    to provide your own safety boat; details and RSVP to Suzanne osuzanna56@gmail.com

Sun Sept 7^th St Marys 5km Provincial Championships http://www.mastersswimmingontario.ca/pdf/SM-Entry-2008.pdf

 

 

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

 

Sun Jul 13^th Carleton Place Triathlon

Congrats to all the Carleton swimmers who participated!  Full results at: http://www.sportstats.ca.  

Olympic Distance (1.5k, 40k, 10k; 94 participants)

Steve Morton (x-Whitecaps, 35-39): 52^nd overall; 40^th man; 8^th in age group in 2:54:19

Gilles Maurice (8:30am Earlybirds, 45-49): 91^st overall; 61^st man; 9^th in age group in 3:47:14

Half-Ironman Swim-Bike (2k, 90k; 13 participants)

Theresa Kavanagh (x-6:30am Earlybirds; 50-54): 12^th overall; 6^th woman; 1^st in age group in 4:26:21

Half-Ironman (2k, 90k, 21.1k; 42 participants)

Gord Larose (x-7:30am Earlybirds, 50-54): 20^th overall; 19^th man; 1^st in age group in 5:44:42 (and a much faster swim than last year despite the current!)

Alex Cullen (x-6:30am Earlybirds, 55-59): 41^st overall; 33^rd man; 2^nd in age group in 8:05:59

 

And here’s Steve’s race report on his first Olympic Distance Triathlon:

   As far as I can remember, this was my first ever Olympic distance. I have not gone near a pool since March (though I have been for three open water swims, none of which was longer than 1km). I have biked five times this season. Yeah, when I write it down like that I realise how foolish it all was.
   My swim was good, although my time wasn't. There's always a current in the river in this race, but a month of rain made the current much stronger than usual. Beth said that as she watched the start, some weaker swimmers at the back were barely making any headway at all. Apparently in the sprint distance, a lot of people gave up on swimming just stood up and walked the whole thing. I'd be swimming next to somebody and I'd stop just long enough to look up and sight for a buoy and when I put my head back in the water the swimmer who had been next to me was a body length and a half ahead. Ugh. On the plus side, during the downstream sections of the 1.5 loops I felt like superman. 39/94 on the swim.
   The race director wrote this in an email sent yesterday "Congratulations to each of you on your performance, with a special pat on the back to the triathlon participants, who contended with record water levels (how about that current!) for this time of year in the Mississippi River.  You are one tough group for fighting your way upstream – so you could enjoy being flushed back down – congrats! We are sorry that it was such a struggle, but you should feel good about overcoming it!"
   My bike was bad. Real bad. And that's all due to lack of training. 82/94 on the bike. That's atrocious. I mean, there must be at least 12 grannies, people who bonked, fat people, flat tires etc. in a race. Assuming I finished ahead of them, I had a better time than zero serious athletes in the bike. That hurts. It also hurt to be passed constantly during the bike.
   While I was only passed in the bike, I only passed others in the run. After an initial few wobbly km, I started to feel pretty good. But I could still only crank out 4:50 kms, and that started to slow down near the end too. Ugh.
   But I had a lot of fun and maybe one of these days I'll manage to get all my training to line up and really try to race one of these. Well, one of these years I'm not going to be able to "wing it" any more so I guess I'll have to.

 

Sat Jul 26^th Technosport 3k Swim in Meech Lake

Did any Carleton swimmers participate?

 

Sun Jul 27^th Corner Brook, Newfoundland 70.3 Half Ironman

Colette Kenney and Susan Nevitt-Yelle (both 7:30am Earlybirds) are doing this race.  Details at: http://www.ironmannewfoundland.com/.  Results next time.

 

Thu Jul 31^st – Sun Aug 3^rd Dragon Boat Club Crew World Championships, Penang, Malaysia

Debby Whately (Whitecaps) is a member of the Cascades women’s team that is participating.  One of her team-mates has set up a blog at: http://malaysia.holtzman.ca which has links to the event web site if anyone wants to follow how they are doing.  Results next time.

 

 

Ask the Coach

 

Dear Coach:  How do swimmers keep their goggles from falling off when they dive in?  Mine Ended Up Around My Neck!

 

Dear M.E.U.A.M Neck!: Many swimmers wear different goggles for racing than for training (or at least tighten their training goggles significantly).  It’s also important to tuck your chin when you dive in so that the water doesn’t hit the lenses of your goggles.  Before the next time trial, do a few practice dives!

 

Dear Coach:  I have trouble keeping track of my time and the pace time using the pace clock.  Do you have any hints?  Mathematically Challenged Swimmer

 

Dear M.C. Swimmer:  Of course, you should always get your time on every repeat that you do, and you should also know when the pace time is up (i.e. when you start the next repeat).  If you are not getting your times, you are significantly reducing the benefit that you get from the workout as being aware of and varying your speed is important for improving (and knowing if you are or are not).  I should mention that even some very fast swimmers are pace-clock-math challenged!  However, here are some tips that might help. 

- If you are using a pace clock with multi-coloured hands, pick one colour (I recommend the red hand) and stick with it.  Sticking with one colour makes it easier to remember what colour to look at and using red is a good choice as all the pace clocks are synchronized on their red hands (at least they should be!).

- At least at first, if you are having problems doing the math, adjust the time you’re supposed to leave by 5sec forward or backwards (if you can do so without inconveniencing your lane-mates) so that you leave on a “rounder” number.  For example it will be easier to do the math if you start on the top (i.e. 0) instead of the 55.

- Calculate ahead of time (or during each swim) when you will start each next repeat.  For example if you are doing 3x50 @ 50 and start on the top, then you would start the 2^nd at the 50 and the 3^rd at the 40.

- Calculate during each swim approximately when you expect to finish.  With the above example, if you knew it usually took you about 45 seconds to swim each 50, then you would expect to come in at about 45 on the 1^st, 35 on the 2^nd and 25 on the 3^rd.

Does anyone have any other tips that help?

 

 

Private and Semi-Private Masters Swim Lessons

Summer Schedule:

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