Carleton Masters Swimming Newsletter #208                               Sunday, October 12^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2008 and Alumni: 7:30am Earlybirds (41 addresses), 8:30am Earlybirds (24 addresses), 6pm Whitecaps I (47 addresses), 7:10pm Whitecaps II (29 addresses), 8:10pm Nightcaps (24 addresses), Masters “Alumni” (46 member).

 

 

“Succeed or fail, the true athlete makes no excuses.” – George Sheehan

 

 

Fall Session Dates

The Fall session is now underway.  Welcome to all new and returning swimmers.  Note that there are no workouts on Mon Oct 13^th due to the Thanksgiving holiday.  Note that there are public swims on Sun Oct 12^th and Mon Oct 13^th from 12:30-3:30pm. 

 

 

MSO Registration Due

For those who are planning to compete in Masters swim meets (minimum age is 18 on the day of the competition) during the 2008-2009 season, you will save $1 if you pay Lynn your $35 by Fri Oct 17^th.  After that, there will be an additional $1 charge to cover postage and handling for sending your registration in separately.  More details in the Masters Swimming Competitions section below.

 

 

Fall/Winter Registration

Details on the Fall/Winter programs, dates, costs, etc. can be found in the “Reminders” section at the end of the newsletter.  Registration is now open for both Fall and Winter.  I am maintaining waiting lists for the full groups: Fall 7:30am Earlybirds I, Fall 6pm Whitecaps I, and Winter 6pm Whitecaps I.  Registering on-line (https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=947) is recommended.  Note that the on-line registration refers to Winter 2009 as Winter 08, but rest assured that you will be signing up for Winter 2009!

 

 

Swimmer Notes   

 

Swimmer Updates:

   Tim Kilby (Whitecaps “A”/Coach) is recovering well from his back surgery and has been given the go ahead to get back in the pool!

   Jennifer Warren (6pm Whitecaps I) recently suffered a seizure but hopes to be back in the pool as soon as the doctor’s determine the cause.

   Victoria Nawaby (x-Nightcaps/Whitecaps) and her daughter, Dariya (x-Safety Supervision) report that they are enjoying warm and sunny Dallas.  Dariya has joined a swim team and placed 2^nd in breaststroke in her first competition!  Victoria says: “Please give my very very warm regards to my friends at the Carleton Pool and all the wonderful coaches.”

   Alex Russell (x-8:30am Earlybirds) is on an exchange this year in Sweden.  He reports that he finally found a pool after two weeks of looking.  He says that it’s a great country with friendly people, but not speaking the language makes getting around (and finding pools!) a challenge.  He’ll be back next Fall.

   Dorothy Ghetler (x-8:30am Earlybirds) recently phoned Margaret King (8:30am Earlybirds) and reports that she is doing well and says hi to everyone.

 

Lane Etiquette:  As we have a lot of new swimmers this fall, as well as some crowded lanes in some groups, please ensure that you always use proper lane etiquette to avoid collisions and to ensure that everyone can enjoy his/her swim!  Here are some key points:

- Never block the “black line” at the end of the pool – always move to the side so that those swimming can continue to swim, even if you are taking a break.  

- If everyone is finishing a repeat, ensure that each swimmer can get to the wall and do a proper finish.

- Pay attention to your navigation, especially on backstroke and when passing your lane-mates, to avoid collisions with those swimming towards you.

- If you are not making the pace times in your lane, skip a 50 when you get lapped and join back in with the rest of the lane.  In all lanes, except in some instances the “not-quite-so-fast” lane, everyone should be swimming together.

- If you are getting way ahead (or falling way behind) your lane-mates, ask the coach if there is another lane that would be a better fit.

 

Upcoming Lecture on Swimmers Shoulder:  RE:FORM Body Clinic, 46 Murray Street, is starting a monthly lecture series on the last Thursday of the month from 6-7pm.  The topic for October 30^th is Swimmers shoulder: Subacromial impingement is very common with close to 80% of elite swimmers having shoulder issues at some time in their careers. Come and find out why this these injuries are so common, and prevention strategies.  For more details, contact Dr Martin Zollinger: martinzollinger@reformbodyclinic.ca.  

 

News Articles: 

   Permanent damage thru workout: http://www.washingtonpost.com/wp-dyn/content/article/2008/10/06/AR2008100603032.html

   More IOC drug testing: http://news.bbc.co.uk/sport2/hi/olympic_games/7658852.stm

   Alcohol could compromise ability to train: http://www.columbiatribune.com/2008/Sep/20080914Spor026.asp

   Fat burning zone - Why athletes, fitness enthusiasts and slimmers should steer clear of the fat burning zone: http://www.pponline.co.uk/encyc/0895.htm

   I Put in 5 Miles at the Office: Treadmill Desks:  http://www.nytimes.com/2008/09/18/health/nutrition/18fitness.html?_r=1&ref=fitnessandnutrition&oref=slogin

   Joint Lubricant can keep Athletes on the Field: http://www.huffingtonpost.com/dr-rock-positano-and-dr-joshua-s-dines/joint-lubricant-can-keep_b_126888.html

   Why Avoid Carbohydrates After Your Workout: http://tinyurl.com/4kjptg

    Inside the Endurance Athlete’s Mind: http://www.forbes.com/sport/2008/09/22/endurance-race-training-forbeslife-cx_avd_0922sports.html

   Lance Armstrong Training Update: http://www.trainright.com/articles.asp?uid=3934

 

Swim Suits for Sale:  The swim suits that Lynn has for sale are available whenever Lynn is coaching – just ask!  There are lots of women’s suits to choose from, but only a few men’s.

 

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior has kindly donated a large number of mostly latex swim caps, most worn only once during a triathlon.  The money raised by selling these for 50c will go towards next year’s $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

 

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

 

 

Fall Session Information

In this section of the newsletter, you’ll find information related to the Fall swim workouts, including coaching changes, upcoming time trials, and weekday attendance statistics.

 

Here are the time trials planned for the Fall session:

Mon Oct 6^th: 400fs or 400IM: all except Nightcaps (no Monday workout!)

Tue/Wed Nov 11/12^th: 2 x 50: 6pm Whitecaps I and Earlybirds

Tue/Wed Nov 18/19^th: 1 x 200: 6pm Whitecaps I and Earlybirds

Thu/Fri Nov 27/28^th: 800/1500m free: All (Note that the 800 is intended only for those over 2:15/100m, who would not have time to complete the 1500m.)

Thu/Fri Dec 4/5^th: 1 x 100: 6pm Whitecaps I and Earlybirds

 

Congrats to all those swimmers who improved their best Carleton time trial time in 400fs (or IM) on Mon Oct 6^th: Derek Roach (7:30am Earlybirds; 40.9 sec!), Christiane Wilke (7:30am Earlybirds; 28.4sec!), Danielle Thomson (7:30am Earlybirds; 28.2sec!), Mary-Lou Dunnigan (6pm Whitecaps; 23.9sec!), Lucie Boudreau (8:30am Earlybirds; 18.6sec), Carla Sowinski (7:30am Earlybirds; 17.5sec), Colette Kenney (8:30am Earlybirds; 16.9sec in 400IM), Marie-Odile Junker (7:30am Earlybirds; 10.4sec), and Gord Larose (7:30am Earlybirds; 1.2sec).  Margaret King (8:30am Earlybirds) was very pleased to do her best 400 time of 2008, and brought in candies for the 8:30am group on Wed Oct 8^th.  Perhaps we need to start doing some drug testing J ?!?

 

So far there are 15 swimmers with perfect weekday attendance (we don’t take attendance on Saturdays), though note that the Whitecaps II and Nightcaps attendance is not completely up to date.  Those who maintain perfect weekday attendance throughout the term will receive a certificate.

 

7:30am Earlybirds I (Sept 10-Oct 10^th; 14 workouts; range: 22-31; avg.: 25.7)

Perfect Attendance: Derek R, Erin H, Irene M, Madelyne DG, Sean Kelly, Susan N-Y

 

8:30am Earlybirds II (Sept 10-Oct 10^th; 14 workouts; range: 12-19; avg.: 15.6)

Perfect Attendance: Amir B, Colette K, Margaret K

 

6pm Whitecaps I (Sept 9-Oct 9^th; 14 workouts; range: 21-31; avg.: 27.0)

Perfect Attendance: Marg E

Missed 1 Workout: Don W, Joanne D, Jose V, Pete L

 

7:10pm Whitecaps II (Sept 9-29^th + Oct 6^th; 10 workouts; range: 12-20; avg.: 16.4) [to be updated next time]

Perfect Attendance: Guy P

Missed 1 Workout: Mary Jane P, Sean Kerwin

 

8:10pm Nightcaps (Sept 9-25^th; 6 workouts; range: 13-18; avg.: 15.3) [to be updated next time]

Perfect Attendance: Alycia F-M, Dominique V, John G, Nina N

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2008-2009 is now underway.  Note that the annual fee has jumped by $10 this year, to $35.  You can pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2009.  Contact Lynn for more details.  Note that you must register with MSO at least 3 weeks before the due date of the 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: https://www.swimming.ca/MeetInfo.aspx, select FNQ <show>, upcoming meets, then the appropriate month, then select the appropriate Masters meet to get more info.  If it says “sanctioned” the meet package should be available.

    

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.   

 

Sat Oct 18^th Brantford Fall Sprint Splash (SCM) http://www.mastersswimmingontario.ca/pdf/FallSprintSplash2008.pdf

Sat Nov 1^st Technosport Sprint Meet, U of Ottawa (SCM) the on-line registration doesn’t always work, so sending an

    e-mail is recommended http://www.mastersswimmingontario.ca/pdf/Nov12008sprintmeet.pdf

Sat Nov 1^st Brossard Meet (SCM) meet info posted – see instructions above for Quebec meets

Sat Nov 8^th Thunder Rays Swim Meet (Thunder Bay, SCM)

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

Sun Nov 16^th Etobicoke Semi-Serious Meet (SCM) http://www.mastersswimmingontario.ca/pdf/EOMACSS_IV.pdf

Sat Nov 22^nd Coupe de Montreal (Cegep de Vieux Montreal, SCM) meet info posted – see instructions above

Sat Nov 22^nd Ste-Foy Masters Meet (Quebec City, SCM)

Sun Nov 23^rd Kingston Masters Swim Meet (SCM)

Sat Dec 6^th Montreal North Invitational (SCM) meet info posted – see instructions above

Sun Dec 14^th North York Annual Pentathlon (SCM)

Sat Dec 20^th St-Lambert Christmas Meet (Montreal, SCM)

Sun Jan 11^th Muskoka Masters Meet (SCM)

Sun Jan 18^th 1000 Islands Almost Serious Meet (Brockville, SCM)

Sun Jan 25^th Alderwood Swim Meet (Toronto, SCY) http://www.mastersswimmingontario.ca/pdf/ATB2009.pdf

Sat Jan 31^st Technosport Sprint Meet, U of Ottawa (SCM)

Fri-Sat Feb 6-7^th Coupe de la Capitale (Quebec City, LCM)

Sun Feb 8^th Burlington Masters Meet (SCM)

Sat Feb 21^st Technosport Sprint Meet (replacing Nepean Winterlude, as they are hosting Provincials) (Ottawa, SCM)

Sun Feb 22^nd London Silver Dolphins Meet (LCM)

Sat Mar 7^th Technosport Invitational Meet, U of Ottawa (SCM)

Sun Mar 8^th Milton Masters Spring Splash Meet (SCM)

Fri-Sun Mar 20-22nd Ontario Masters Championships, Nepean Sportsplex (Ottawa, SCM)

Fri-Sun Apr 17-19^th Quebec Masters Championships, St-Eustache (Montreal, LCM?)

Sat Apr 18^th Technosport Sprint Meet, U of Ottawa (SCM)

Fri-Mon May 15-18^th Canadian Masters Championships, Etobicoke Olympium (Toronto, SCM)

Jul 28-Aug 10^th, 2010 World Masters Aquatic Championships, Goteborg, Sweden (LCM)

 

 

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

 

Sun Sept 21^st Last Chance Triathlon, Nepean Sportsplex (500m/24k/5k; 108 individuals, 16 teams)

Sorry for missing Alycia who was the top female finisher in the Super Sprint!  Well done, all, especially Karen who was 2^nd in her age group in her first triathlon and is now hooked!!  Full results at: http://www.sportstats.ca.  

Sprint (500m/24k/5k; 108 individuals, 16 teams)

Karen Jensen (7:30am Earlybirds I, 45-49): 38^th overall, 12^th woman and 2^nd in age group in 1:31:19 (in her 1^st tri!)

Chad Coley (8:30am Earlybirds II, 20-24): 45^th overall, 32^nd man and 4^th in age group in 1:33:17

Nina Nesdoly (Nightcaps, 15&U): 65^th overall, 20^th woman and 2^nd in age group in 1:37:33

Gord Larose (7:30am Earlybirds I) did the swim on team Dagger (one of two teams he organized from Cloakware).  Gord’s son, Adrian, did the bike and Chin Zhou the run.  They were the 11^th team overall (2^nd in the men’s team category) in 1:34:25.  The other Cloakware team, Cloak, was the first team overall.

Super Sprint (200m/12k/5k; 29 individuals)

Alycia Fowler-McKeown (8:10pm Nightcaps): 8^th overall (fastest swimmer!), 1^st woman and 1^st in age group in 58:31

 

Sun Sept 21^st Army Run, Ottawa

Congratulations to you all on your great times!  I’ve now added in Renee, who was able to get in to the race at the last minute, so didn’t taper at all!  Full results at: http://www.sportstats.ca.  

 

Half Marathon (2911 participants)

Colette Kenney (8:30am Earlybirds II, 40-49): 673^rd overall, 84^th woman and 31^st in age group in 1:44:14.7 (1:43:56.6 chip)

Guy Phillips (7:10pm Whitecaps II, 50-59): 801^st overall, 686^th man and 84^th in age group in 1:46:38.1 (1:45:38.3 chip)

   Guy also did the Ottawa Half Ironman on Aug 30^th where he won his 55-59 age group in 5:34:44 – well done!

Cori Dinovitzer (7:10pm Whitecaps II, 40-49): 1293^rd overall, 270^th woman and 97^th in age group in 1:54:50.0 (1:53:44.0 chip)

Renee Robert (8:30am Earlybirds II, 50-59): 2600^th overall, 932^nd woman and 104^th in age group in 2:29.18.2 (2:26:09.9 chip)

 

5k (3353 participants)

Mary Jane Phillips (7:10pm Whitecaps II, 50-59): 1573^rd overall, 580^th woman and 38^th in age group in 31:59.6 (29:28.8 chip)

 

Sun Oct 12^th Cumberland Fall Colours 5k (and Other Distances)

Several of the Nightcaps swimmers are doing the 5k.  Anyone else?  Results at http://www.sportstats.ca, and in the next newsletter.

 

 

Ask the Coach

 

Dear Coach:  How do the time trials listed in the newsletter work?  New Swimmer

 

Dear N. Swimmer:  The time trials are done as part of a regular workout.  It’s a chance for swimmers to get a time on various distances / strokes to act as a bench mark for fitness, stroke improvement, etc.    In theory, a time trial should be swum at the fastest possible pace you are capable of.  In practice, if there is a reason why you don’t want to push hard (e.g. injury, illness, etc.), it’s not necessary to swim super hard.  The shorter time trials (400m and under) will be done in heats.  The longer time trials (800m and over) are swum in the regular lanes.

 

Dear Coach:  How often is the pool cleaned?  I sometimes notice dirt on the bottom of the pool, especially under the bulkhead.  Another New Swimmer

 

Dear A.N. Swimmer:  The pool is cleaned daily by a mechanical “vacuum cleaner”, called a dolphin.  The dolphin is quite bulky and doesn’t fit under the bulkhead, so that area is cleaned only once per week, when the pool set up is long course (Wednesday evening – Thursday afternoon).

 

Dear Coach:  How do I know how many lengths of each stroke to do in an IM?  Yet Another New Swimmer

 

Dear Y.A.N. Swimmer:  Unless otherwise indicated, you always do the first ¼ of an IM swim fly, the 2^nd ¼ back, the 3^rd ¼ breast and the 4^th ¼ free.  As we are swimming in a 25m pool, an easy guide is to use the first number of the IM distance as the number of lengths to do.  For example, a 500IM would be 5 lengths (125m) fly, 5 lengths back, etc.  

 

Dear Coach:  Can you explain push-offs, turns and finishes again?  Still Learning

 

Dear S. Learning:  Sure!  Whenever you push off the wall, you should push off in a completely submerged position with your arms stretched out above your head (hands one on top of the other) squeezing your head.  That means that there are two steps to each push-off: 1: submerge your body and 2: push off the wall.  Note that the “hands above your head and submerged” guideline applies equally to backstroke as to all other strokes.  When you touch the wall (finish) at the end of a length, you must touch with both hands simultaneously in fly and breast and with just one hand in back (you must be on your back!) and free.  For turns, combine the above finish with the corresponding push off, except that in freestyle you can do a flip turn, and also in backstroke (back to back only, not in back to breast).  If you want to learn to do better push-offs, turns, or finishes, just ask your coach for a clinic.

 

Dear Coach:  How should I hold the board on back stroke kick?  A Kicker

 

Dear A. Kicker:  If you are doing 50m (or more) of back stroke kick, don’t use a board at all.  Just hold your arms at your side or above your head, whichever is most comfortable for you.  If you are doing just 25m of back kick, then you should hold the board in one hand so that your hand is in the water but the board is completely out of the water.  You should not put the board under your head or hold it across your stomach.  Ask for a demo!

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2008:

Mon 9:45-10:45am Oct 20, 27^th; Nov 24^th; Dec 1, 8^th

Fri 9:45-10:45am Oct 17, 24^th; Nov 7, 14, 28^th

Note:

Some evenings will be available in December – ask to be notified when schedule is set.

 

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

 

Fall/Winter Masters Programs: Details and Registration

You can register now for both Fall and Winter Masters.  Masters remains a members-only program and the new membership costs are posted at: http://www2.carleton.ca/athletics/membership.php.  The on-line registration link is: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=947.  Note that the Fall 7:30am Earlybirds I, Fall 6pm Whitecaps I and Winter 6pm Whitecaps I are now full.  Contact Lynn to be put on the waiting list.  The 7:30am Winter group is filling up quickly.  It is recommended that you register now for both fall and winter.

Changes for 2008-2009:

- 6pm Whitecaps is half pool (shallow) and is now called Whitecaps I.  

- 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 at: http://www.carleton.ca/athletics.

 

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 sent by e-mail 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