Carleton Masters Swimming Newsletter #212                               Sunday, November 30^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” (45 member).

 

 

“You don't have to choose what you want to be great at. You can be great at everything you choose!” – author unknown

 

 

Session Dates

The Fall session ends on Thu Dec 18^th (evening groups) / Fri Dec 19^th (morning groups).  The Winter session starts on Mon Jan 5^th (morning groups ONLY) / Tue Jan 6^th (evening groups).  There will be some interim workouts – see the next paragraph:

 

 

Masters Interim Workout Schedule

Between the Fall and Winter Masters sessions there will be some interim workouts as per the following schedule.  These workouts are only available for those registered for Fall and/or Winter Masters with a valid Athletics membership (or staff/student card) for the time/date of the swim.  Those with morning-only memberships please note that your membership is good all day on reduced hours days, which includes all the 5:30-6:30pm workout dates (but not Mon Jan 5^th).  There will be no safety supervision available during the interim workouts.  Please note that the cost and procedure for paying for interim workouts has changed due to a new Athletics rule.  To swim at an interim workout, you must pay a $4 public swim fee at the Control Centre (downstairs where you check in) and get a receipt.  The receipt is to be given to the coach on the pool deck.  No receipt, no swim, no exceptions!!!  The coaches are not permitted to accept cash!  Your cooperation is appreciated.  Here is the schedule:

Sat Dec 20^th 9:30-10:30am shallow end

Mon Dec 22^nd 5:30-6:30pm deep end

Tue Dec 23^rd 5:30-6:30pm deep end

Sat Dec 27^th 11:30am-12:30pm shallow end

Mon Dec 29^th 5:30-6:30pm deep end

Tue Dec 30^th 5:30-6:30pm deep end

Sat Jan 3^rd 11:30am-12:30pm shallow end

Mon Jan 5^th 6:00-7:00pm shallow end

 

 

Carleton Masters Holiday Party: Sat Nov 29^th

A big thank you to Don Wells (6pm Whitecaps I), Joanie Conrad (8:10pm Nightcaps), Sam and Ben (Safety Supervision) for once again hosting yesterday’s Annual Masters Christmas Party.  As usual there was a great turn out and lots of wonderful food.  As many of you asked for an update, Mary Jane Phillips (7:10pm Whitecaps II) had another episode of low blood pressure after she got to the Ottawa Civic’s Emergency Department, so, although she felt fine after that,  they kept her in overnight for observation and to do some comparative blood work Sunday morning to rule out a cardiac problem.  Guy Phillips (7:10pm Whitecaps II) and Mary Jane thank everyone for their help and concern.

 

 

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.  On-line is available for the Winter session at:

https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=947    

 

 

Swimmer Notes   

 

Swimmer Updates:

   Flo Shinder (x-8:30am Earlybirds) is recovering well from her broken shoulder and hip (two separate falls).  She can now lift her arm above her shoulder and is using a cane instead of a walker.  She is planning to go on a cruise with her daughter over the holidays and hopes to be back in Ottawa in January, and back in the pool in the March timeframe.  She sends a big thank you for the enormous bouquet of flowers!  Margaret King (8:30am Earlybirds) chose well!

   Ursula Scott (7:30am Earlybirds) is a member of the Orpheus Choral Group.  Its annual Christmas fund-raising concert in support of the Knights of Columbus Christmas Charities Campaign is at 7:30pm on Sat Dec 13^th at Annunciation of the Lord Church, 2414 Ogilvie Road.  A free-will offering will be accepted and light refreshments will be served afterwards.  All are welcome!

   Tim Kilby (Coach, 6pm Whitecaps I) is recovering well from his back surgery.  At first he was using a walker and on some pretty strong pain killers, but he’s made a lot of progress, and is now back to swimming.  He says that free and back feel better than fly and breast as he still has trouble with his stomach muscles due to the incision.  He’s back to teaching part-time, and will slowly work back up to full-time by the Christmas holidays.

 

Women’s Sauna Update:  The repairs to the women’s sauna are pretty much complete and it should be working again this coming week!

 

Support the Next Generation of Triathletes:  The Bytown Storm Triathlon team (several of whom train with Nightcaps) is having its first ever fundraiser to raise money for some much needed equipment.  They are raffling off four gift baskets with values of $50-$1400!  Tickets are $5 or 3 for $10, and are available from Bytown Coach Greg Kealey (Nightcaps) in person at Nightcaps workout or via e-mail at: endurancentre1@yahoo.ca.  For full details of the gift baskets, check out: http://www.bytowntriathlon.com/Links_and_Articles.html.   Draw date is Tue Dec 16^th.

 

Support the Wilfred Laurier University Pool:  The 50m pool at WLU in Waterloo, ON is scheduled to close on Dec 31^st.  Please sign the following petition to keep it open: http://www.ipetitions.com/petition/WLUpool.  (You don’t have to make a donation to sign the petition, and donations go to ipetitions, not WLU!)

 

An Aquatic Commute!:  If you haven’t seen the Barclaycard commercial of an office worker commuting home via a water slide, check it out: http://www.youtube.com/watch?v=0DiAjL72FVE.  Thanks to Irene Marushko (7:30am Earlybirds) for sending this in!

 

News Articles: 

- at 4 hours per week of swimming, you’ll be an expert in only 50 years!!: 10,000 Hours of Practice for Expertise (in anything): http://www.guardian.co.uk/books/2008/nov/15/malcolm-gladwell-outliers-extract

- have a snack after workout: Why You Should Consume Carbohydrates Immediately after Exercising: http://www.pponline.co.uk/encyc/0976.htm

- or perhaps not: Post-Workout Snack May Hamper Weight Loss: http://www.washingtonpost.com/wp-dyn/content/article/2008/11/14/AR2008111401090.html

- or forget exercising completely and just sing and laugh?!: Cardiovascular Benefits of Music are Similar to those Found in Laughter Study: http://www.medicalnewstoday.com/articles/129106.php

- but make sure you get enough sleep: Too Little Sleep Tied to Increased Cancer Risk: http://www.reuters.com/article/healthNews/idUSTRE4AG7B520081117

- or just take drugs??: Drug Mimics Low-Cal Diet and Improves Endurance!: http://www.sciencedaily.com/releases/2008/11/081104122135.htm

- Phosphatidylserine – a Magic Bullet for Endurance?: http://www.pponline.co.uk/encyc/endurance-training-with-phosphatidylserine-35858

- and we still don’t know what causes cramps!: Exercise-Associated Muscle Cramps (EAMC) Not Related to Dehydration: http://www.pponline.co.uk/encyc/muscle-cramps.htm

 

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.

 

Sable WaterOptics:  Olivier Mouyau, who had a stand at the recent Technosport swim meet, is having a pre-Xmas 15% off sale on all Sable WaterOptics swimming goggles, except prescription models.  You can view the models and colours at: http://www.sablewateroptics.com/goggles/.  Order deadline is 9pm today (Sun Nov 30^th) to: kiwamicanada@live.com.

 

 

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.

 

Thanks to Blake Christie for coaching for Mits on Tue Nov 25^th.  Thanks also to the 6pm Whitecaps I group for not complaining about being reallocated to the shallow end on Thu Nov 20^th and Thu Nov 27^th, due to the High School swim meets in the deep end.  ROCS is planning a meet for their developmental group on Thu Dec 11^th, so we’ll swim in the shallow end from 6:00-7:10pm that date, also.

 

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

 

Here’s a summary of the improvements in the 200m time trials on Nov 18/19^th:

200br: Amir Banihashemi (8:30am Earlybirds): 18.7 seconds!!

200fs: Carla Sowinski (7:30am Earlybirds): 10.5 seconds!; Mihai Mateescu (6pm Whitecaps I): 8.6 seconds!; also improving: Marg Eades (6pm Whitecaps I)

200IM: Aaron MacKnight (6pm Whitecaps I): 7.8 seconds!; Karen Jensen (7:30am Earlybirds): 5.4 seconds; also improving Penny Estabrooks (8:30am Earlybirds)

 

There were also some huge improvements in the 800/1500m free time trials on Nov 27/28^th.  Here’s a summary:

800fs: Elaine Cooper (Nightcaps): 1:38!!; also improving Ursula Scott (7:30am Earlybirds)

1500fs: Derek Roach (7:30am Earlybirds): 2:55!!!; Jade Gregory (Nightcaps): 2:53!!!; Lucie Boudreau (8:30am Earlybirds): 1:57!!; Carla Sowinski (7:30am Earlybirds): 1:27!; Marie-Odile Junker (7:30am Earlybirds): 1:19!; Gord Larose (7:30am Earlybirds): 58sec; Christiane Guibord (6pm Whitecaps I): 39sec; Amir Banihashemi (8:30am Earlybirds): 37sec; also improving: Reid Van Melle, Francois Audet, and Heather Macdonald (all 7:30am Earlybirds)

 

Congratulations to all!

 

There are still 5 swimmers with perfect weekday attendance (we don’t take attendance on Saturdays).  Those who maintain perfect weekday attendance throughout the term will receive a certificate. 

 

7:30am Earlybirds I (Sept 10-Nov 28^th [excl. Oct 29^th]; 33 workouts; range: 14-31; avg.: 23.3)

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

Missed 1 Workout: Angela D, Erin H

Missed 2 Workouts: Carmel M, Ursula S

 

8:30am Earlybirds II (Sept 10-Nov 28^th [excl. Oct 29^th]; 33 workouts; range: 12-19; avg.: 15.2)

Perfect Attendance: Margaret K

Missed 1 Workout: Penny E

Missed 2 Workouts: Renee R

 

6pm Whitecaps I (Sept 9-Nov 27^th; 34 workouts; range: 18-33; avg.: 25.0)

Perfect Attendance: Marg E

Missed 1 Workout: Don W

Missed 2 Workouts: Pete L

 

7:10pm Whitecaps II (Sept 9-Nov 27^th; 34 workouts; range: 10-20; avg.: 15.2)

Missed 3 Workouts: Mary Jane P

 

8:10pm Nightcaps (Sept 9-Nov 27^th; 24 workouts; range: 10-20; avg.: 15.7)

Missed 2 Workouts: Joanna B, Kathy B

 

 

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 Dec 6^th Montreal North Invitational (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=6503

Sun Dec 14^th North York Annual Pentathlon (SCM) http://www.mastersswimmingontario.ca/pdf/Pentathlon2008Reg.pdf

Sun Dec 14^th St-Lambert Christmas Meet (Montreal, SCM) – cancelled

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)

    http://www.mastersswimmingontario.ca/pdf/AlmostSerious09.pdf

Sat Jan 24^th Outaouais Masters Meet

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

Sat Jan 31st Pointe Claire Masters Swim Meet (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)

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

Sun Feb 22^nd London Silver Dolphins Meet (LCM) http://www.mastersswimmingontario.ca/pdf/LSDmeet2009.pdf and

    http://www.mastersswimmingontario.ca/pdf/LSD2009individualentry.pdf

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

    http://www.mastersswimmingontario.ca/pdf/March7ArthurInglis2009.pdf

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

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

    http://www.mastersswimmingontario.ca/pdf/2009provchamp.pdf

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

Sat Apr 25^th Downtown Toronto Masters Swim Meet (SCM)

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!!)

 

Sat Nov 1st Technosport Masters Meet (U of Ottawa)

The results are now posted at: http://ca.geocities.com/technosport@rogers.com/results/nov1_08.htm.  Here’s how the three Carleton swimmers did:

Tanya Larouche (8:30am Earlybirds, 45-49): 1st 50bk (53.82), 50fl (54.73); 2nd 50fs (45.66), 100IM (1:54.84); 3rd 100fs (1:39.10)

Lynn Marshall (Coach, 45-49): 1st 100fs (1:02.77), 50br (41.73), 100br (1:29.15), 100IM (1:15.73)

Larry Durr (7:30am Earlybirds, swimming for TECH, 65-69): 1st 100IM (1:33.50), 4x50 200+ medley relay (bk: 42.47); 3rd 100fs (1:20.36)

 

Sun Nov 23^rd Philadelphia Marathon (7281 participants)

Colette Kenney did this with a friend at a very leisurely pace (for Colette).  Her friend’s goal was to break 6:30 and maybe 6:00 and they did both!  Full results at: http://results.active.com/pages/searchform.jsp?rsID=73341.  

Colette Kenney (8:30am Earlybirds, 45-49): 7048^th overall; 2848^th woman; and 258^th in age group in 6:17:00 (5:58:00 chip)

 

Sun Nov 23^rd Ol’ Henry Masters Race at the Base Swim Meet, Kingston

Guy and Mary Jane Phillips (7:10pm Whitecaps II) attended this meet.  Full official results are not yet available, but we have all the CAPS official results and Guy set 3 club records: 100 free, 200 free, and 50 back!  The updated club records can be viewed at: http://carletonmasters.tripod.com/081123Records.pdf.  Guy was kind enough to write a race report (see below), and send in some photos.  Check out Mary Jane’s fly at: http://carletonmasters.tripod.com/08photo/.  Congratulations to you both on your great swims!

Mary Jane Phillips (7:10pm Whitecaps II, 55-59): 2^nd 200fs (4:19.57), 3^rd 50fs (54.42); 4^th 100fs (2:03.37), 50br (1:24.91), 100IM (2:35.21)

Guy Phillips (7:10pm Whitecaps II, 55-59): 1^st 100fs (1:28.64 Club Record), 200fs (3:08.54 Club Record); 2^nd 50fs (38.56), 50bk (56.84 Club Record), 50br (55.94)

   The Ol' Henry Masters (OHM) Annual "Race at the Base" in Kingston came off very well again this year on Sunday, 23 November, despite a slightly delayed 11:00 am start due to initial timing clock problems.  Approximately 65 competitors from Nepean Masters & CAP, Brockville 1000 Islands Y, Kingston Aquatics Masters, Kingston Sharks, and Canadian Forces (RMC) Masters, Trillium Y Masters and Aurora's Master Ducks enjoyed a half day of racing in the great 25 metre facility.  Events ranged from 50 metre sprints in the four disciplines to 200 metre choice heats.  There were two relays for mixed IM and mixed 200 free.  CAP was represented by Mary Jane and Guy Phillips, who enjoyed seeing their former OHM swim colleagues, while racing for an opposition team this year.  As always, the event finished with an excellent spread of salads, fruit and veggies, assorted pizzas, soft drinks, coffee, etc, and, for those with a sweet tooth, desserts.  There were also lots of draw prizes for the competitors and volunteers.  Mary Jane drew some amused looks but not a DQ, when in her first heat, the 50 breast stroke, she broke to the surface and got in two butterfly arm stokes before suddenly switching to breaststroke!

 

Sat Nov 29^th TriRudy Awards Ceremony

Congratulations to Susan Nevitt-Yelle (7:30am Earlybirds), as well as Theresa Kavanagh (x-6:30am Earlybirds) and Alex Cullen (x-6:30am Earlybirds) who received their TriRudy awards yesterday.  To receive a TriRudy award you must complete the Winterlude Triathlon, Keskinada ski race, Rideau Lakes bike tour, a marathon, and an Ironman length triathlon during a calendar year.  Guy Phillips (7:10pm Whitecaps II) was the official photographer.

 

 

Ask the Coach

 

Dear Coach:  Another question regarding your backstroke Q&A: if you did want an official 50m time during a 100m race, what kind of turn would you do?  A breaststroke type turn that got you back on your back?  Racing Swimmer

 

Dear R. Swimmer: Yes, a backstroke “bucket” turn would work well.  A bit of history…  It was “only” in 1991 that flip turns were allowed in backstroke.  Prior to that you did have to touch the wall with your hand (while on your back).  Thus, any of the “old” backstroke turns, e.g. bucket turn (that’s the one I teach for back to breast) or suicide turn (not recommended for obvious reasons!). 

 

Dear Coach:  Should I taper for a Masters Swimming Competition?  Another Racing Swimmer

 

Dear A.R. Swimmer:  It depends on your goals and how “important” the meet is to you.  If you’re just trying to get some “bench-mark” times, then it’s fine to “swim through” the meet (i.e. no rest or taper).  However, if the meet is important to you, some rest and relaxation prior to the meet is a good idea.  Cut back on your activities for a few days prior to the meet, especially strength training.  For a really “big” meet, a longer taper would be appropriate.  Ask your coach for suggestions based on your racing season plan.

 

Dear Coach:  I’m still having problems with the pace clock – help!  A New Swimmer

 

Dear A.N. Swimmer:  When you are starting your main set, ask your coach for some help.  You first need to know approximately what time to expect for the distance that you’ll be swimming, so that you only need to keep track of the seconds (i.e. you’ll know how many minutes based on the stroke(s)/distance).  Let’s say it takes you approximately 5min for 200m freestyle.  Then, if you started on the top (60) and finished at the 10, your time would have been 5:10.  If you were working really hard and started on the top and finished at the 45, your time would have been 4:45, etc.  As you become better at “pace clock math”, you’ll no longer need to start on the top every time.

 

Dear Coach:  What are the effects on the body of swallowing pool water?  Should I be making sure I drink a ton of water after swimming to make sure it gets flushed out of my system?  Another New Swimmer

 

Dear A.N. Swimmer:  There’s generally no danger in swallowing pool water in the quantities that a swimmer would normally do so.  (In fact, if I’m doing a very long swim, in a pool or lake, I sometimes deliberately drink the water to remain hydrated, with no ill effects.)  However, in cases of near drowning, water can enter the lungs as well as the stomach, causing acute respiratory distress syndrome (ARDS) or secondary drowning, which can be fatal up to 72 hours later.  Symptoms of secondary drowning, most common in children, are shortness of breathe and wheezing.  Anyone pulled from the water coughing should be checked by a doctor.

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2008:

Mon 9:45-10:45am Dec 1^st

Tue 8-9am Dec 2^nd, 9^th, 16^th

Thu 8-9am Dec 4^th, 11^th

Fri 9:45-10:45am Dec 5^th

Sat 6:30-7:30pm Dec 6^th

 

Winter 2009 (Jan-Apr):

Mon/Fri 9:45-10:45am

(Some evening dates will likely be available during Reading week [Feb 17-20^th] and during April exams – asked to be notified if you are interested.)

 

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 for winter 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 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 – Fri Dec 19^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