Carleton Masters Swimming Newsletter #209                               Sunday, October 26^th, 2008

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2008 and Alumni: 7:30am Earlybirds (43 addresses), 8:30am Earlybirds (24 addresses), 6pm Whitecaps I (48 addresses), 7:10pm Whitecaps II (29 addresses), 8:10pm Nightcaps (26 addresses), Masters “Alumni” (44 member).

 

 

"Know the true value of time; snatch, seize, and enjoy every moment of it.  No idleness; no laziness; no procrastination; never put off till tomorrow what you can do today." – Lord Chesterfield

 

 

Fall Session Dates

The Fall session runs until Wed Dec 17^th (Earlybirds) / Thu Dec 18^th (Whitecaps/Nightcaps).  There are no more workout cancellations this term.

 

 

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 (pro-rated prices available – contact Customer Service for details) 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 for Winter.  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:

   Jolene Harvey and Tony Revitt (both x-Earlybirds) are happy to announce the arrival of Brooke Emily Harvey Revitt, born Thu Oct 2^nd at 12:24pm, weighing 6lbs 1oz (2753g), and 18.5 inches (47cm) long.  Brooke arrived 12 days early (and on Jolene’s first day of leave - so much for all of the plans to get organized in the two weeks
off before her due date!) but none the worse for wear.  We are all home now and she is settling in beautifully.  We look forward to getting back to swimming soon!  Check out the photo at: http://carletonmasters.tripod.com/08photo/. 

   Congratulations also to Dave Sugden (x-Earlybirds) and his wife Stephanie who had their first child, Hazel, weighing 8lb 4oz on Sat Sept 27^th.

   Flo Shinder (x-8:30am Earlybirds), who is still recovering from a dislocated and fractured shoulder from the summer time, has fallen yet again and this time injured her hip.  Margaret King (8:30am Earlybirds) has suggested that we send Flo some flowers.  If you’d like to contribute, please see Lynn or Margaret early this coming week.

  

Broken Finger “Solution”:  Here’s a (not recommended) solution to those pesky broken fingers that have been plaguing the 7:30am Masters group (and note that none of the broken fingers happened at the pool!): http://www.usatoday.com/sports/college/football/2008-10-13-wikre-pinky_N.htm.

 

Clean Air Champions Gala:  On Wed Oct 29^th, 6-9pm at the Foundation Restaurant, 18b York St, Byward Market, the Clean Air Champions Gala will be held.  This evening’s MC is Carolyn Waldo and involves cocktails, a silent auction (including donations by Beckie Scott, Hayley Wickenheiser, Sarah Boudens, Sara Renner and other Olympians), dinner, a film clip from “Be the Change” by David Chernushenko (husband of 7:30am Earlybirds swimmer Marie-Odile Junker), and keynote address by Ray Zahab (adventure runner: http://www.rayzahab.com).  Tickets are $85.  More details at: http://www.cleanairchampions.ca/CAC/. 

 

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 these injuries are so common, and prevention strategies.  Details are:

1) Relevant shoulder anatomy and biomechanics
2) Injury mechanisms
3) Common shoulder injuries in swimmers which include impingement and instability
4) Methods of prevention: stretching, strengthening and proper technique.

Please RSVP Dr Martin Zollinger: martinzollinger@reformbodyclinic.ca.  

 

News Articles: 

   Performance-Enhancing Drugs and Today’s Athlete: A Growing Concern: http://www.orthosupersite.com/view.asp?rID=32081

   Exercising after Injury and Illness and How Much Fitness is Lost: http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article4918915.ece

   The ‘slow component’ of VO2 – understand it to go faster!: http://www.pponline.co.uk/encyc/slow-component-vo2-understand-it-go-faster-39797

   New Guidelines Urge Physical Activity During Pregnancy: http://www.sciencedaily.com/releases/2008/10/081008151322.htm

   Cure for Fatigue: Exercise not Rest?!: http://www.boston.com/news/health/articles/2008/10/13/way_too_tired/

   But Recovery from Training is also Very Important: http://www.powerrunning.com/Exercise%20Physiology/Power%20Running%20part%208.htm

   A Push for Adding B12 (Maybe): http://www.nytimes.com/2008/10/14/health/14brod.html?_r=2&ref=fitnessandnutrition&oref=slogin&oref=slogin

   

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

 

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 24^th; 14 workouts; range: 22-31; avg.: 25.4)

Perfect Attendance: Erin H, Irene M, Sean Kelly, Susan N-Y

Missed 1 Workout: Angela D, Derek R

 

8:30am Earlybirds II (Sept 10-Oct 24^th; 14 workouts; range: 12-19; avg.: 14.9)

Perfect Attendance: Colette K, Margaret K

Missed 1 Workout: Alan H, Lucie B, Penny E, Renee R, Tanya L

 

6pm Whitecaps I (Sept 9-Oct 23^rd; 19 workouts; range: 21-33; avg.: 25.9)

Perfect Attendance: Marg E

Missed 1 Workout: Don W

Missed 2 Workouts: Lina V, Pete L

 

7:10pm Whitecaps II (Sept 9-Oct 23^rd; 19 workouts; range: 13-20; avg.: 15.8)

Missed 1 Workout: Mary Jane P

Missed 2 Workouts: Sean Kerwin

 

8:10pm Nightcaps (Sept 9-Oct 23^rd; 14 workouts; range: 10-18; avg.: 15.4)

Missed 1 Workout: Alycia F-M, Joanna B, Kathy B, Nina N

Missed 2 Workouts: Dominique V, Shannon T

 

 

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.  The main club registration mailing is now in.  However, it’s not too late for you to pay the $36 (including $1 postage/handling) 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 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 or

    http://www.mymsc.ca/MeetPackages/BRO20081101.pdf

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 or

    http://www.mymsc.ca/MeetPackages/MACC20081122.pdf

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) http://www.mastersswimmingontario.ca/pdf/Pentathlon2008Reg.pdf

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

Sun Jan 11^th Muskoka Masters Meet (Bracebridge, SCM) http://www.mastersswimmingontario.ca/pdf/MUSAC2009.pdf

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

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

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

    http://www.mastersswimmingontario.ca/pdf/Jan312009sprintmeet.pdf

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)

    http://www.mastersswimmingontario.ca/pdf/Feb212009sprintmeet.pdf

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)

Sat-Sun Apr 18-19^th Manitoba Masters Championships (Winnipeg Pan-Am Pool, 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, and/or let me know if I missed your name!!)

 

Sun Oct 12^th Cumberland Fall Colours 5k Run (278 participants)

Congratulations all!  Results at http://www.sportstats.ca.

Samantha Klus (Nightcaps, 15&U): 14^th overall, 3^rd woman and 1^st in age group in 20:46

Dominique Verdurmen (Nightcaps, 15&U): 18^th overall, 4^th woman and 2^nd in age group in 21:43

Nina Nesdoly (Nightcaps, 15&U): 21^st overall, 5^th woman and 3^rd in age group in 21:52

Alycia Fowler-McKeown (Nightcaps, 15&U): 31^st overall, 7^th woman and 5^th in age group in 23:06

Jessica Byrnes (Nightcaps, 15&U): 45^th overall, 15^th woman and 9^th in age group in 24:22

Elizabeth McKeown (Nightcaps, 40-44): 100^th overall, 43^rd woman and 5^th in age group in 27:37

 

Thu Oct 16^th OFSAA (Ontario Federation of Secondary School Athletics) Cross Country Running Championships

Nina Nesdoly (Nightcaps) was 9^th overall in her category for the 4k cross-country run.

 

Fri Oct 17^th OFSAA Swim Meet

Nina Nesdoly (Nightcaps) and Jessica Byrnes (Nightcaps) participated.  Nina’s team won the relay.

 

Sat Oct 18^th Run with the Champions 10k (190 participants)

Congratulations all, especially to Susan on finally reaching her goal of breaking 45min!  Full results at: http://www.sportstats.ca.  

Alexis Guigue (x-7:30am Earlybirds, 30-34): 55^th overall, 46^th man and 8^th in age group in 36:55.9 (36:54 chip time)

Eric Biklo (x-Whitecaps, 50-54): 65^th overall, 54^th man and 5^th in age group in 38:27.9 (38:26 chip time)

Susan Nevitt-Yelle (7:30am Earlybirds, 45-49): 107^th overall, 26^th woman and 3^rd in age group in 44:51.2 (44:47 chip time)

 

 

Ask the Coach

 

Dear Coach:  Is it permitted to do breaststroke kick on butterfly?  A Breaststroker

 

Dear A. Breaststroker:  In Masters swimming competitions, breast kick is allowed on butterfly.  (In open competitions, you must use dolphin kick.)  Note that you may not use a dolphin kick on breaststroke, except that one dolphin kick is allowed after a dive or turn.

 

Dear Coach:  Is double-arm back with breaststroke kick a legal stroke?  Another Breaststroker

 

Dear A. Breaststroker:  The rules for backstroke just specify that you must remain on your back.  You can do whatever you like with your arms (single-arm, double-arm, elementary back), and whatever you like with your legs (flutter, dolphin, breast kick).  For most swimmers, single-arm backstroke with flutter kick is the fastest and that’s generally what you’ll see in competition, but some do race double-arm backstroke with breast kick in Masters competitions.

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2008:

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

Fri 9:45-10:45am 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