Carleton Masters Swimming Newsletter #217                               Sunday, February 15^th, 2009

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2008 and Alumni: 7:30am Earlybirds (50 addresses), 8:30am Earlybirds (28 addresses), 6pm Whitecaps I (49 addresses), 7:10pm Whitecaps II (34 addresses), 8:10pm Nightcaps (28 addresses), Masters “Alumni” (45 addresses).

 

 

"Of course we all have our limits, but how can you possibly find your boundaries unless you explore as far and as wide as you possibly can? “ – A. E. Hotchner

 

 

Winter Session Dates and Cancellations

There are no workouts on Mon Feb 16^th (Family Day).  Apart from that, workouts run as usual that week (Carleton’s Reading Week).  Note that on Mon Feb 16^th the building will be open holidays hours (8am-8pm) so the only public swim will be 12:30-3:30pm, and the fitness centre and cardio room will be open 8am-7:30pm.

   Other cancellations for this term are:

- Fri Apr 10^th, Sat Apr 11^th, and Mon Apr 13^th (Easter)

The session will end Thu Apr 16^th (evening groups) / Fri Apr 17^th (morning groups).  The Spring session will start Mon May 4^th (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.

 

 

Swimmer Notes   

 

Swimmer Updates:

   Flo Shinder (x-8:30am Earlybirds) is still in Montreal where she is getting therapy twice per week, plus doing exercises daily on her own.  She is very nervous about falling and is considering moving to assisted living accommodation in Montreal, although she doesn’t want to leave Ottawa.  Flo sends her best wishes to everyone.  (Thanks to Margaret King, 8:30am Earlybirds, for this update.)

 

Lane Etiquette:  Swimmers are reminded that if you arrive late, you should join in with your lane-mates rather that starting the warm up from the beginning.  Also, when you are stopped at the end of the lane, keep off the black cross so that those who are swimming don’t have to swim around you!  During the main set, most lanes should stay together, i.e. everyone does the same pace times.  If you fall behind, skip a 50 and join back in with the rest of the lane.

 

New Kanata Pool:  Dave Roza (a local swimming official) sends this information: The city is building a new facility with a pool in Ottawa (North Kanata). This may be the only opportunity for organized swimming to get a REAL multi-use, competitive facility and perhaps the last opportunity to contribute to the decision to build a facility which meets the needs of our community. FUN pools (swamps with bad air) are financially handicapped, providing limited opportunities for aquatic sports to maximize use. It's the same old story; to save money cut back the size specifications of the pool....reduce the width (less lanes), length (25 metres) and depth (very shallow end): http://www.ottawa.ca/calendar/ottawa/citycouncil/cpsc/2009/02-05/06%20-%20ACS2009-COS-RCS-0003.htm.  Please write to your city council (http://www.ottawa.ca/city_hall/mayor_council/councillors/index_en.html) and make a stand for the need to provide an eight lane 50 metre competition pool in the city.

 

Swimming News Articles: 

- Michael Phelps is banned from competition for 3 months after pot smoking photo appears: http://www.swimnews.com/News/view/6655; Phelps admits to bad judgment: http://sportsillustrated.cnn.com/2009/more/02/01/phelps.marijuana.ap/index.html; original article: http://www.newsoftheworld.co.uk/news/150832/14-times-Olympic-gold-medal-winner-Michael-Phelps-caught-with-bong-cannabis-pipe.html

- It was widely reported in the media that Jennifer Figge, 56, had become the first woman to swim the Atlantic (it turns out she swam very little of the distance and what she did was in a wet suit, which is prohibited for most recognized open water swims): http://www.swimnews.com/News/view/6665 and http://sports.espn.go.com/espn/news/story?id=3903685.  If it’s any consolation, the first man to “swim” the Atlantic a few years ago, didn’t swim most of it either!

 

News Articles:

- Why staying physically fit helps women stay mentally fit: http://www.cbc.ca/consumer/story/2009/01/08/silver-tsunami.html

- New Year's Fitness Resolutions Good for Body, Wallet And Job: http://www.medicalnewstoday.com/articles/134936.php

- Caffeine dehydration: Caffeine and alcohol - just how dehydrating are they?: http://www.pponline.co.uk/encyc/caffeine-dehydration.htm

- Caffeine cuts post-workout pain: http://www.sciencedaily.com/releases/2007/01/070109172152.htm

- Chocolate: it’s just not that good for you: http://www.theglobeandmail.com/servlet/story/RTGAM.20090212.wchocolate12/BNStory/specialScienceandHealth/home

 

World Masters in Sweden 2010:  A group of Carleton Masters Swimmers are seriously considering attending the World Masters in Sweden in 2010.  So far, the "team" has had one official meeting (really just a chance to get excited about it) but soon more serious planning will occur.  If anyone else is interested in joining this crew, please email Sandra Lawson (7:30am Earlybirds) to be put on our email list.  Everyone interested in welcome.  Contact information: Sandra.Lawson@ontario.ca.

 

Joe’s Triathlon Fundraising:  Kristi Dean (Masters Coach; 6pm Whitecaps I) is hoping to raise $3500 by doing Joe’s Triathlon on July 11^th.  For more information on Joe’s Triathlon, see: Event Home Page.  To sponsor Kristi, go to: Sponsor Kristi.

 

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.

 

 

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.

 

Apologies to 7:10pm Whitecaps II and 8:10pm Nightcaps for there being no coach on Tue Feb 3^rd, due to Mits being sick, Lynn going to the NAC and no sub-coach being available.  For those who weren’t there, you missed surprise guest appearances at Nightcaps by Barack Obama and Hillary Clinton!  (At least the attendance sheet filled in by the swimmers that evening says that they were there!)

 

On Thu Feb 19^th and Tue Feb 24^th, 6pm Whitecaps I will be in the shallow end due to the younger ROCS kids having a meet preparation day and a swim meet on those two dates.

 

Also on Thu Feb 19^th, Mits will be attending the hockey game, so Lara Thorpe (7:10pm Whitecaps II) will be the sub coach for 7:10am Whitecaps II and 8:10pm Nightcaps.

 

Here are the time trials planned for the Winter session:

Thu/Fri Feb 26/27^th 400: Whitecaps I and Earlybirds

Mon Mar 9^th 2x50: all except Nightcaps (no Monday workout)

Tue/Wed Mar 24/25^th 2x100: Whitecaps I and Earlybirds

Tue/Wed Mar 31 / Apr 1^st 800/1500: All (Note that the 800 is intended only for those over 2:15/100m, as they do not have time to complete the 1500m.)

Tue/Wed Apr 7/8^th 200: Whitecaps I and Earlybirds

Thu/Fri Apr 16/17^th relays: Whitecaps I and Earlybirds

 

Here are the weekday attendance statistics for the Winter term.  There are now just five swimmers with perfect weekday attendance!  Do let me know if you notice any errors or omissions in our attendance statistics.

 

7:30am Earlybirds I (Jan 5-Feb 13^th; 18 workouts; range: 14-24; avg.: 19.1)

Perfect Attendance: Angela D, Linda R

Missed 1 Workout: Ursula S

Missed 2 Workouts: Carmel M

 

8:30am Earlybirds II (Jan 5-Feb 13^th; 18 workouts; range: 9-18; avg.: 13.7)

Perfect Attendance: Alan H, Amir B

Missed 1 Workout: Erin H, Margaret K, Penny E, Renee R, Siobhan W

 

6pm Whitecaps I (Jan 6-Feb 12^th; 17 workouts; range: 17-28; avg.: 22.1)

Missed 1 Workout: Cam D, Debby W, Joanne D

Missed 2 Workouts: George T, Pete L, Suzanne L

 

7:10pm Whitecaps II (Jan 6-Feb 12^th; 17 workouts; range: 8-16; avg.: 12.4)

Missed 1 Workout: Guy P, Mary Jane P

Missed 3 Workouts: Nathan F

 

8:10pm Nightcaps (Jan 6-Feb 12^th; 12 workouts; range: 12-21; avg.: 16.1)

Perfect Attendance: Joanna B

Missed 1 Workout: Elaine C, Shannon T

Missed 2 Workouts: Kathy B, Liz M, Paul D

 

 

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 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 Arthur Inglis Invitational Meet, U of Ottawa (SCM)

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

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

Sat Mar 14^th Dollard-des-Ormeaux Masters Meet (SCM, Montreal)

    https://registration.swimming.ca/MeetInfo.aspx?meetid=7324

Sat Mar 14^th Beauport Masters Meet (Quebec) https://registration.swimming.ca/MeetInfo.aspx?meetid=7229

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

    http://www.msochamps2009.ca/

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

    https://registration.swimming.ca/MeetInfo.aspx?meetid=6560

Sat-Sun Apr 18-19^th Manitoba Masters Championships (Winnipeg Pan-Am Pool, SCM?)

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

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

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

Sat-Sun Jun 20-21^st Ile Ste-Helene Montreal Masters Meet (LCM)

    https://registration.swimming.ca/MeetInfo.aspx?meetid=6609

Jul 28-Aug 10^th, 2010 World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

 

 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

 

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

Official results are now available at: http://ca.geocities.com/technosport@rogers.com/results/jan31_09.htm.  Once again, congratulations to Ken on setting two Club Records in his first meet!  Congrats also to Larry on just missing the Ontario record in 100 breast.  In his 200 free, in a display of sportsmanlike conduct, he gave the others a bit of a head start (as he realized that his goggles were still on top of his head)!

Here are our times:

Ken Johnson (6pm Whitecaps I, 60-64): 1^st 100br (2:21.11); 2^nd 100bk (3:05.50 – club record); 3^rd 100fs (2:06.85), 200fs (4:41.75 – club record)

Larry Durr (7:30am Earlybirds, swimming for TECH, 70-74): 1^st 200fs (3:01.69), 100br (1:35.94 – just outside the Ontario Record of 1:35.4); 2^nd  240-279 men's 400FR: (100fs relay leadoff: 1:20.18) – the first TECH team broke the National Record

Lynn Marshall (Coach, 45-49): 1^st 50fs (29.83), 100fs (1:04.05), 100bk (1:13.62), 200bk (2:35.72), 200br (3:08.90), 100IM (1:16.47)

 

Sat Feb 7^th Winterlude Triathlon (7k skate, 5k ski, 5k run; 230 competitors)

Official results can be found at: http://www.sportstats.ca.  Congratulations to Colette on her great race, especially considering that she injured her shoulder the week before!

Colette Kenney (8:30am Earlybirds, 40-49): 75^th overall; 12^th woman; 1^st in age group in 1:19:12

 

Sat Feb 7^th – Sun Feb 8^th Canadian Ski Marathon

2009 Results are not yet posted at: http://www.csm-mcs.com/, but at least two Carleton swimmers completed the course.  Congratulations to you both!

Cori Dinovitzer (7:10pm Whitecaps II): Silver (carrying a 5km pack)

Anita Pozgay (7:30am Earlybirds): Bronze

 

Sat Feb 7^th – Sun Feb 8^th Eastern Cup, Stowe, Vermont

Congratulations to Sheila on doing so well at these Nordic ski races!  Full results at: http://www.nensa.net/results/index.php?io_view=events&top_event_id=189&season.  There are also reports on XC Ottawa on each day:  Day 1: http://www.xcottawa.ca/articles.php?id=1236; Day 2: http://www.xcottawa.ca/articles.php?id=1238.  

Sheila Kealey (6pm Whitecaps I): 5km skate: 23^rd out of 173 in 15:47.0; 10km classic: 19^th out of 131 in 39:35.9.

 

Sat Feb 14^th – Sun Feb 15^th Keskinada Loppet

Full results will be posted at: http://www.sportstats.ca.  Who else participated?

Saturday: 53k Classic:

Gi Wu (6pm & 7:10pm Whitecaps I & II, 25-29): 183^rd overall, 162^nd man and 8^th in age group in 3:56:46.7

5k Classic:

Evan Kealey (x-Safety Supervision, 8-9): 222^nd overall, 98^th male, and 18^th in age group in 39:09.1

Sunday: 53k Skate: (results next time)

Sheila Kealey (6pm Whitecaps 1; 40-44): Sheila is raising money for “Little Angels” in this race, see: http://www.xcottawa.ca/articles.php?id=960.  

Colette Kenney (8:30am Earlybirds; 45-49):

 

 

Ask the Coach

 

Dear Coach:  How do we know when to stop and rest during a workout?  New Swimmer

 

Dear N. Swimmer:  Unless otherwise stated, the warm up is usually a continuous swim, except for stopping for equipment.  The main set is made up of a serious of repeats.  Each repeat is to be done continuously (unless otherwise stated) and you stop after each repeat before starting the next.  Thus if you are told that the main set is 25, 50, 75, 100, that means that you stop after each of those repeats.  If the coach wanted you to do that continuously, he/she would have said 250 (not 25, 50, 75, 100).  

 

Dear Coach:  How much space should there be between my fingers when I swim?  Watching the Olympians

 

Dear W.t. Olympians:  You want to try to keep your hands and fingers fairly relaxed when swimming.  The fingers should not be widely spread, nor tightly clenched.  Fingers should be fairly close together but a bit of space between the fingers is fine.

 

Dear Coach:  I really want to improve my freestyle.  Every time I try to work on my technique, I seem to get slower.  Please Help!

 

Dear P. Help:  To make a big change to your technique will take a lot of perseverance, and normally involves taking a step back to take two steps forward.  Keep asking for input from the coach and stick with it.  If you want to move down a lane while you focus on technique that’s fine and could help a lot.

 

 

Private and Semi-Private Masters Swim Lessons

 

Winter Term:

Mon 9:45-10:45am Mar 9, 16, 30^th; Apr 6^th

Fri 9:45-10:45am Mar 27^th; Apr 3, 17^th

 (Some evening dates will likely be available 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