Carleton Masters Swimming Newsletter #202                                 Sunday, August 3^rd, 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).

 

 

"You are younger today than you will ever be again.  Make use of it for the sake of tomorrow." – Norman Cousins

 

 

Summer Session Dates and Workout Cancellation Notes

The Athletics building is CLOSED on Mon Aug 4^th.  The summer session ends on Sat Aug 30^th.  For the remainder of the summer session, Whitecaps coaches will be Blake Christie (Monday), and Mits Kachi (Tuesday/Thursday).  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. 

 

 

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: Details and Registration

You can register for both Fall and Winter Masters starting 8:30am Fri Aug 8^th.  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.  

Changes for 2008-2009:

- 6pm Whitecaps is half pool (shallow) and is now called Whitecaps I.  Register early to get into this program!!

- There is a new Whitecaps II group: 7:10-8:10pm MTuTh half pool (shallow).

- Nightcaps is 8:10-9:10pm TuTh half pool (shallow).

- 6:30am Earlybirds will not run in the Feb-Apr time frame; decision for May/June and/or July/August pending.

- Memberships are now sold for one, two or three terms (the terms are: Sept-Dec, Jan-Apr, May-Aug).

- If you buy a membership starting on a date other than Sept 1^st, Jan 1^st or May 1^st, it will be pro-rated.

Program Dates:

- Fall: Tue Sept 9^th – Thu Dec 18^th; no workouts Mon Oct 13^th

- Winter: Mon Jan 5^th (am) / Tue Jan 6^th (pm) – Fri Apr 17^th; no workouts Mon Feb 16^th; Fri Apr 10^th – Mon Apr 13^th

Program Details and Costs:

- 7:30am Earlybirds I: 7:30am-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 8:30am Earlybirds II: 7:30am-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 6pm Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $140+GST per term

- 7:10pm Whitecaps II: 7:10pm-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $130+GST per term

- 8:10pm Nightcaps: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $98+GST per term

- Child Safety Supervision: 6:00-7:10pm MTuTh + 8:30-9:30am Sat: $95 (no GST) per term

Coaches:

- Weekdays:

   - Lynn: Earlybirds I & II, Whitecaps I, and Monday Whitecaps II

   - Mits: Tue/Thu Whitecaps II, and Nightcaps

- Saturday will have a rotating coach schedule

Full program details are also posted at: http://carletonmasters.tripod.com; and will soon be posted at: http://www.carleton.ca/athletics).

 

 

Swimmer Notes   

 

Get Well Soon:  Flo Shinder (7:30am Earlybirds) tripped and fell at home and has dislocated her shoulder.  We wish her all the best for a quick recovery and hope to see her back at the pool soon.  Thanks to all who signed her card on Wednesday.

 

News Articles:

- Middle-aged 'Fitter' than Young: http://news.bbc.co.uk/2/hi/health/7523008.stm

- Decisions Under Pressure: It's All In The Heartbeat: http://www.sciencedaily.com/releases/2008/07/080717091826.htm

- Treatment of delayed-onset muscle soreness: Is prevention the answer?: http://www.gssiweb.com/Article_Detail.aspx?articleid=725&level=2&topic=12

- Aerobic Capacity: What makes VO2max decline so rapidly as you age - and what can you do about it?: http://www.pponline.co.uk/encyc/0697.htm

- Exercise in Cold Water May Increase Appetite: http://www.sciencedaily.com/releases/2005/05/050504225732.htm

 

Coming Soon!: Women’s Swim Suits for Sale:  Lynn will soon (beginning of Fall session, if not before) 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

 

Congratulations to all those who did the 400m time trial, especially to those who made big improvements (free unless otherwise noted):  Gi Wu (Whitecaps) improved by 34.2 seconds; Cori Dinovitzer (7:30am Earlybirds) by 27.0 (IM); Andrea Chandler (Whitecaps) by 16.6, Rob Kalwarowsky (Whitecaps) by 15.1, Isla Paterson (7:30am Earlybirds) by 11.1, and Lucie Boudreau (7:30am Earlybirds) by 8.5!

 

Here are the weekday attendance statistics for the spring term.  There is just 1 swimmer remaining with perfect weekday attendance due to vacation season.  Rob Kalwarowsky (Whitecaps): the pressure is on!  Note that Sean Kelly (7:30am Earlybirds) was at the pool on Friday (the only weekday workout that he’s missed).  He was unable to swim, however, due to the extra strong chemicals required to combat a pool “fouling” in the shallow end L !

 

6:30am Very Earlybirds (Jun 30-Aug 1^st; 15 workouts; range: 2-9; avg.: 5.8)

Missed 4 Workouts: Ian L

 

7:30am Earlybirds (Jun 30-Aug 1^st; 15 workouts; range: 11-23; avg.: 17.4)

Missed 1 Workout: Francois A, Katie Y, Sean K

Missed 2 Workouts: Isla P, Ursula S

 

6pm Whitecaps (Jun 30-Jul 31^st; 14 workouts; range: 17-25; avg.: 20.4)

Perfect Attendance: Rob K

Missed 1 Workout: Gi W

Missed 2 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.  

 

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 Ironman Austria

Congratulations to Chad Clark (x-Whitecaps / 7:30am Earlybirds) who completed his second Ironman Austria over 50min faster than his first!  He finished 777^th overall (out of 2400+) in 10:43:16.  His swim was 59:29 – 181^st overall!  Full results at: http://www.ironmanaustria.at/en.htm.  

 

Sun Jul 27^th Corner Brook, Newfoundland 70.3 Half Ironman (2k/90k/21k; 249 compeitors)

Colette and Susan both had great races!  Full results at: http://www.atlanticchip.ca:80/events/results-show.php?result=642.

Colette Kenney (7:30am Earlybirds; 45-49): 98^th overall; 4^th in age group in 5:47:33

Susan Nevitt-Yelle (7:30am Earlybirds; 45-49): 136^th overall; 6^th in age group in 6:09:41

 

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

Congratulations to Debby Whately (Whitecaps) who is a member of the Cascades women’s team.  Check out the blog at: http://malaysia.holtzman.ca.  The team is doing really well:

Thu Jul 31^st: 2000m: bronze medal: 11:07.38 (behind China and Montreal; unfortunately they were in a different and windier heat than the other two teams)

Fri Aug 1^st: 200m heats and semi-finals: through to the final (4^th in heats and 5^th in semis)

Sat Aug 2^nd: 200m final: bronze medal: 0:50.88 (again behind China and Montreal; a good race!)

Sun Aug 3^rd: 500m heats, semis and final: TBA

 

Sat Aug 2^nd National Capital Triathlon

Full results at: http://www.sportstats.ca.  Great job, all!  Let me know if I missed anyone.

 

Sprint Distance (500m/20k/5k; 169 competitors)

Sheila Kealey (7:30am Earlybirds; 40-44): 4^th overall; 1^st woman and 1^st in age group in 1:06:30

Steve Kennedy (x-Whitecaps; 25-29): 32^nd overall; 26^th man and 6^th in age group in 1:14:37

Sean Grimes (7:30am Earlybirds; 30-34): 84^th overall; 59^th man and 9^th in age group in 1:24:52

Katie Yelle (7:30am Earlybirds; 16-19): 88^th overall; 27^th woman and 2^nd in age group in 1:25:45

 

Olympic Distance (1.5k/40k/10k; 132 competitors)

Melanie Patina (x-Whitecaps; 25-29): 42^nd overall; 5^th woman and 2^nd in age group in 2:37:36

Tracy Glennon (x-6:30am Earlybirds; 40-44): 89^th overall; 23^rd woman and 3^rd in age group in 2:57:09

 

 

Ask the Coach

 

Dear Coach:  What’s a legal turn?  New Swimmer

 

Dear N. Swimmer:  It depends on the stroke.  In freestyle, you can touch the wall with any part(s) of your body on your front, back, side, etc., as you turn.  In backstroke, unless you do a flip turn (permitted from backstroke to backstroke only), you must touch the wall while on your back (with any part of your body, but hand is preferred, rather than head!), and leave the wall on your back.  In breaststroke and butterfly, you must touch the wall with both hands simultaneously.  In IM, combine the above, thus for fly to back, you would touch with 2 hands and then push off on your back, etc.

 

 

Private and Semi-Private Masters Swim Lessons

Summer Schedule:

August:

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

Wed 7-8pm Aug 6^th, 13^th, 20^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.  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 6pm Whitecaps I workout: all year)

- Thursday Drinks (after 8:10pm 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