From: Lynn Marshall
[lynnmarshall@sympatico.ca]
Carleton Masters Swimming Newsletter
#216 Sunday,
February 1st, 2009
To: Carleton
Coaches (9
addresses)
Bcc:
Those Registered
for Fall 2008 and Alumni: 7:30am Earlybirds (49
addresses), 8:30am Earlybirds (28 addresses), 6pm Whitecaps I (49
addresses), 7:10pm Whitecaps II (34 addresses), 8:10pm Nightcaps (27
addresses), Masters “Alumni” (45 addresses).
"Discipline is
based on pride, on meticulous attention to details, and on mutual respect and
confidence. Discipline must be a habit so ingrained that it is stronger than the
excitement of the goal or the fear of failure." – Gary Ryan
Blair
Winter Session
Dates and Cancellations
There
are no workouts on Mon Feb 16th (Family Day). Apart
from that, workouts run as usual that week (Carleton’s Reading Week). Note
that on Mon Feb 16th the building will be open holidays hours
(8am-8pm) so the only public swim will be 12:30-3:30pm, and the fitness centre
will be open 8am-7:30pm.
Other cancellations for
this term are:
- Fri Apr 10th, Sat Apr
11th, and Mon Apr 13th
(Easter)
The session will end Thu Apr
16th (evening groups) / Fri Apr 17th (morning
groups). The Spring session will start Mon May 4th (details
TBA). Note that there will be no interim workouts between the Winter and
Spring session as the pool will be drained for annual
maintenance.
Competition
Update
New for Masters meets in 2009 is the
“no false start” rule. Any swimmer in motion at the start will be
disqualified at the end of the race (no second
chances!).
For those who competed
in 2008, Christian Berger has finished the 2008 National Rankings (top 20 in all
age groups for both short course and long course) at: http://www3.sympatico.ca/chberger/index7.html.
(Start from: http://www3.sympatico.ca/chberger/#canada
to see all his Canadian Masters statistics.) While our official club
abbreviation is “CAPS”, Christian uses “CARL”.
Those present in the rankings
(that I noticed) are: George
Tombler (6pm Whitecaps 1, 80-84 SC & LC), Margaret King (8:30am Earlybirds, 75-79
SC), Larry Durr (7:30am
Earlybirds, 65-69 swimming for TECH SC), Lynn
Marshall (Coach, 45-49 SC & LC), Francois Parent (6pm Whitecaps I, 40-44
LC), Gi Wu (6pm Whitecaps I, 25-29
LC). If I missed anyone, let me know!
Both Guy Phillips (7:10pm Whitecaps 2) and
Ken Johnson (6pm Whitecaps 1) set
club records this month (three and two, respectively). More details on
their swims in the Race Results section. The club records have been
updated: http://carletonmasters.tripod.com/090131Records.pdf.
Swimmer
Notes
Swimmer
Updates:
Susan Nevitt-Yelle (7:30am Earlybirds) reports that she
will be travelling to Tanzania for most of February with her husband and 13 yr
old daughter, Melissa, on a medical mission with CACHA,
Canada Africa Community Health Alliance. Her husband is a Trauma and general
surgeon so will be operating most of the time but Susan and her daughter will be
involved in caravans that set up mobile clinics, seeing up to 350 people per
day. They will be staying in Kilema at the treatment Centre build by CACHA,
sparse accommodations but certainly adequate. They are looking forward to the
experience and a weekend off to go on a short safari. Apparently there is a Y in
nearby Moshi with a pool, so Susan will take her bathing suit in hopes to get a
swim or two in! They will be very close to the base of Kilimanjaro so she will
be able to keep up her hill training.
Derek Baas (x-6pm Whitecaps I) has had a
change of plan. The ENT doctor has decided that Derek’s ears have improved
enough (perhaps as he hasn’t been swimming?) to get little benefit from the
planned surgery. He’s going to get some custom made earplugs and try them
out in a few public swims this term. We hope the expensive ear plugs are a
success that that we’ll see him back swimming regularly soon!
Condolences to Paul Scully (8:30am Earlybirds) whose
mother recently passed away.
World Masters in
Sweden 2010: A group of Carleton Masters
Swimmers are seriously considering attending the World Masters in
Joe’s Triathlon
Fundraising:
An Aquatic Themed
Joke: A woman went on a tour of the
White House. As the guide led her down one of the historic halls, a door
burst open and a large aquatic sea mammal, balancing a beach ball on its nose,
scurried past. "My, what was that?" exclaimed the woman. "Oh, that's
just the Presidential Seal," replied the guide.
Some Swimming
Drills that May Sound Familiar: These are from Triathlon
magazine. We’ll have to try freestyle with a ball next term!: http://tinyurl.com/cm9wru.
News Articles:
- Even a Bit of Flab Raises Heart
Failure Risk: http://www.reuters.com/article/scienceNews/idUSTRE4BL4IO20081223
- Older People Who Diet Without
Exercising Lose Valuable Muscle Mass: http://www.sciencedaily.com/releases/2008/09/080917095349.htm
- Peak Performance Requires Optimal
Sleep And Alertness: http://www.phsvb.com/resources/PEAK+PERFORMANCE+REQUIRES+OPTIMAL+SLEEP+AND+ALERTNESS.htm
- Protein Sports Drinks Proven To
Give Best Performance: http://www.sciencedaily.com/releases/2008/12/081223193108.htm
- Exercise Suppresses Appetite By
Affecting Appetite Hormones: http://www.sciencedaily.com/releases/2008/12/081211081446.htm
- The Lab Says Heart Attack, but the
Patient Is Fine: http://www.nytimes.com/2008/11/27/health/nutrition/27best.html?_r=2&ref=fitnessandnutrition
Swim Suits for
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
Nose Clips for
Winter Session
Information
In this section of the newsletter,
you’ll find information related to the Winter swim workouts, including coaching
changes, upcoming time trials, and weekday attendance
statistics.
Here are the time trials planned for
the Winter session:
Thu/Fri Feb 26/27th 400:
Whitecaps I and Earlybirds
Mon Mar 9th 2x50: all
except Nightcaps (no Monday workout)
Tue/Wed Mar 24/25th
2x100: Whitecaps I and Earlybirds
Tue/Wed Mar 31 / Apr 1st
800/1500: All (Note that the 800 is intended only for those over 2:15/100m, who
would not have time to complete the 1500m.)
Tue/Wed Apr 7/8th 200:
Whitecaps I and Earlybirds
Thu/Fri Apr 16/17th
relays: Whitecaps I and Earlybirds
Here are the weekday attendance
statistics for the first two weeks of the Winter term. The remaining
“Perfect Attender” from last term,
7:30am Earlybirds
I (Jan 5-30th; 12
workouts; range: 15-23; avg.: 19.3)
Perfect Attendance: Angela D, Brad S, Linda
R
8:30am Earlybirds
II (Jan 5-30th; 12
workouts; range: 9-18; avg.: 13.7)
Perfect Attendance: Alan H, Amir B, Renee R, Siobhan
W
6pm Whitecaps
I (Jan 6-29th; 11
workouts; range: 17-28; avg.: 21.4)
Perfect Attendance: Pete L
Missed 1 Workout:
7:10pm Whitecaps
II (Jan 6-29th; 11
workouts; range: 9-16; avg.: 12.8)
Perfect Attendance: Guy P
Missed 1 Workout: Mary Jane P, Nathan F
8:10pm
Nightcaps (Jan 6-29th; 8 workouts;
range: 12-21; avg.: 16.5)
Perfect Attendance: Elaine C, Joanna B, Kathy B, 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 31st, 2009. Contact
Full details on all Ontario Masters
competitions can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.
For
Here’s a list of upcoming
competitions (mostly) in
Fri-Sat Feb 6-7th Coupe
de la Capitale (
Sat Feb 7th Kenora
Masters Meet http://www.mastersswimmingontario.ca/pdf/KSSMwinterlude2009.pdf
Sun Feb 8th
http://www.mastersswimmingontario.ca/pdf/2009Burlentryform.pdf
Sun Feb 8th St-Lambert
Masters Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=6668
Sat Feb 21st Technosport
Sprint Meet (replacing Nepean Winterlude, as they are hosting Provincials)
(
http://www.mastersswimmingontario.ca/pdf/Feb212009sprintmeet.pdf
Sun Feb 22nd London
Silver Dolphins Meet (LCM) http://www.mastersswimmingontario.ca/pdf/LSDmeet2009.pdf
and
http://www.mastersswimmingontario.ca/pdf/LSD2009individualentry.pdf
Sat Mar 7th Technosport
Arthur Inglis Invitational Meet, U of
http://www.mastersswimmingontario.ca/pdf/March7ArthurInglis2009.pdf
Sun Mar 8th Milton
Masters Spring Splash Meet (SCM)
Sat Mar 14th
Dollard-des-Ormeaux Masters Meet (SCM,
https://registration.swimming.ca/MeetInfo.aspx?meetid=7324
Sat Mar 14th Beauport
Masters Meet (
Fri-Sun Mar 20-22nd
Fri-Sun Apr 17-19th
https://registration.swimming.ca/MeetInfo.aspx?meetid=6560
Sat-Sun Apr 18-19th
Sat Apr 25th Downtown
Fri-Mon May 15-18th
Canadian Masters Championships, Etobicoke Olympium (
http://www.mastersswimmingontario.ca/pdf/2009CMSCMeetPkg.pdf
Sat-Sun Jun 20-21st Ile
Ste-Helene
https://registration.swimming.ca/MeetInfo.aspx?meetid=6609
Jul 28-Aug 10th, 2010
World Masters Aquatic Championships,
Race Results:
(Please send in your results, and/or
let me know if I missed your name!!)
Wow – lots of Masters Swim Meets the
past 3 weeks!
Sunday, January
18th 1000 Islands Almost Serious Meet,
Three Carleton swimmers braved the
snowy outdoors for this competition: Mary
Jane Phillips (7:10pm Whitecaps 2), Guy Phillips (7:10pm Whitecaps 2), and
Lynn Marshall (Coach). Guy
was the chauffeur and the 4WD was handy. In an unusual turn of “events”,
The star of the meet
was Doris McEwen (of
Full results at: http://mymsc.ca/ShowMeet.jsp?id=224.
Carleton placed 5th out of 10 teams. Here’s how we
did:
Guy
Phillips (55-59):
1st 100fs (1:28.73), 200fs (3:15.90), 1500fs (26:57.62 club record;
with 400 7:00.69 club record, 14:16.82 club record), 50br (55.57);
2nd 50fs (38.70), 50bk (59.19)
Mary-Jane
Phillips (55-59):
1st 25fs (24.81), 50fs (56.50), 200fs (4:22.58), 25bk (33.24), 25br
(39.44), 25fl (35.83), 100IM (2:39.43)
Lynn
Marshall (45-49):
1st 50fs (30.21), 200fs (2:14.00), 1550fs (18:40, 1500 18:05.47),
50fl (34.66)
Saturday-Sunday,
January 24-25th Outaouais Masters Meet,
Lynn
Marshall (45-49):
1st 100fl (1:11), 200fl (2:34), 200IM (2:37), 400IM
(5:25)
Sunday, January
25th Alderwood Swim Meet,
Larry
Durr (7:30am Earlybirds) attended this
meet, competing for the Technosport club. He recently aged up to the 70-74
age group, and set three
Larry
Durr (70-74): 50fs (33), 50br (39),
100br (1:27), 200br (3:16).
Saturday, January
31st Technosport Swim Meet, U of
Ken
Johnson (6pm Whitecaps 1) attended this,
his very first meet. Lynn
Marshall (Coach) was the only other Carleton swimmer, with Larry Durr (7:30am Earlybirds) swimming for
TECH. Ken was pleased with his first meet, especially his 100br, as he’s
recovering from a cold, and two of his four swims were club records!! Good
job, Ken!
Ken
Johnson (60-64): 100fs (2:07), 200fs
(4:41.75 – club record), 100bk (3:05.50 – club record), 100br
(2:21.06)
Lynn
Marshall (45-49): 50fs (29.83), 100fs
(1:04.05), 100bk (1:13.62), 200bk (2:35.72), 200br (3:08.90), 100IM
(1:16.72)
Ask the
Coach
Dear Coach:
Is it legal to
kick more than once per arm cycle in butterfly? Still at the Caterpillar
Stage
Dear S.a.t.C.
Stage: Yes. It’s recommended that you kick twice per arm cycle.
However, it’s legal to kick as many times as you like, and you can
actually do just dolphin kick in a butterfly race as long as you don’t move your
arms forward under water! (Arms may only move forward above the water in
fly.)
Dear
Coach: What’s
the rule for back to breast turns again? Improving My
Turns
Dear I.M.
Turns: You must touch the wall while still on your back (i.e. rolling less
than 90 degrees from flat on your back), and then leave the wall on the breast
(i.e. rolling less than 90 degrees from flat on your
stomach).
Dear
Coach: Why is
it important to keep the head still in backstroke? A
Backstroker
Dear A.
Backstroker: You want to avoid any nodding motion with the head as it
throws off the body position (encouraging the “sitting in the water” position).
Ideally, you want to keep your head still to avoid unnecessary motion
(save energy), but if your head moves slightly side to side as your body rolls
(due to lack of flexibility/mobility) that’s not a big
deal.
Dear
Coach: How much
rest do I take once my pace time is up? Getting the Hang of the
Clock
Dear G.t.H.o.t.
Clock: None! The pace time includes both the swim time and your rest
time. If your pace time is 2:30 and the swim takes you 2:00, you get 30
seconds of rest before starting the next repeat. If it takes you 2:15, you
get 15 seconds rest. If it takes you 2:35, you say “oops” and try to catch
up on the next repeat.
Private and Semi-Private Masters
Swim Lessons
Winter
Term:
Mon 9:45-10:45am Mar 9, 16,
30th; Apr 6th
Fri 9:45-10:45am Mar
27th; Apr 3, 17th
(Some evening dates will
likely be available during
Prices
(may increase
soon):
Private:
$50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $32 per hour, plus GST.
Contact
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
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 1st, Jan 1st or May
1st, it will be pro-rated.
Program
Dates:
- Fall: Tue Sept 9th –
Fri Dec 19th; no workouts Mon Oct
13th
- Winter: Mon Jan 5th
(am) / Tue Jan 6th (pm) – Fri Apr 17th; no workouts Mon
Feb 16th; Fri Apr 10th – Mon Apr 13th
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:
-
- 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
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!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club
website: http://carletonmasters.tripod.com