Carleton Masters Swimming Newsletter #218                               Wednesday, February 25^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).

 

 

“The miracle isn't that I finished...The miracle is that I had the courage to start.” – John Bingham, The Penguin Chronicles

 

 

Winter Session Dates and Cancellations

The remaining 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:

   Karen Jensen (7:30am Earlybirds) is hosting a baby shower for Jill Patrick (7:30am Earlybirds) and Jose Vivanco (6pm Whitecaps I) on Sat Apr 25^th starting at 5pm.  All are welcome (kids, spouses, grandparents, everyone)!  More details to come, but please mark it on your calendar now.

 

News Articles:

- New Study Reveals Swimming Can Cut Men's Risk Of Dying In Half (compared to runners, walkers and the sedentary):
http://www.medicalnewstoday.com/articles/137549.php

- Fitness isn’t an overnight sensation: http://www.nytimes.com/2009/01/22/health/nutrition/22best.html?_r=1&ref=fitnessandnutrition

- Get healthy on 7min exercise per week?: http://www.reuters.com/article/healthNews/idUSTRE50R0BH20090128

- Sprints may be best for diabetes prevention: http://www.reuters.com/article/healthNews/idUSTRE51F2T320090216

- Study Examines Effects Of Exercise On Quality Of Life In Postmenopausal Women: http://www.sciencedaily.com/releases/2009/02/090209163207.htm

 

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 and Joanie Conrad (Nightcaps) have kindly donated a large number of mostly new latex swim caps.  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.

 

Thanks to Lara Thorpe (7:10pm Whitecaps 2) for coaching for Mits on Thu Feb 19^th.  Thanks also to the 6pm Whitecaps I group for switching ends with ROCS for their swim meet preparation and swim meet on Thu Feb 19^th and Tue Feb 24^th, respectively.  The kids all had fun and swam well!

 

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 (almost up to date!) weekday attendance statistics for the Winter term.  There are now just four 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 25^th; 22 workouts; range: 14-24; avg.: 18.5)

Perfect Attendance: Angela D, Linda R

Missed 2 Workouts: Carmel M, Ursula S

 

8:30am Earlybirds II (Jan 5-Feb 25^th; 22 workouts; range: 9-18; avg.: 13.5)

Perfect Attendance: Amir B

Missed 1 Workout: Alan H, Margaret K, Renee R, Siobhan W

Missed 2 Workouts: Erin H

 

6pm Whitecaps I (Jan 6-Feb 24^th; 21 workouts; range: 17-31; avg.: 22.9)

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

Missed 2 Workouts: George T, Pete L

 

7:10pm Whitecaps II (Jan 6-Feb 23rd, except Feb 19^th; 19 workouts; range: 9-16; avg.: 12.2)

Missed 1 Workout: Guy P, Mary Jane P

 

8:10pm Nightcaps (Jan 6-Feb 12^th & 19^th; 13 workouts; range: 12-21; avg.: 15.9)

Perfect Attendance: Joanna B

Missed 2 Workouts: Elaine C, Kathy B, Liz M, Paul D, 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 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 Feb 14^th – Sun Feb 15^th Keskinada Loppet

Congrats to Sheila Kealey on her first win after being so close in so many previous years.  You can read Sheila’s race report at: http://www.xcottawa.ca/articles.php?id=1258.  I’m sure Sheila would still be happy to accept sponsors: Sheila is raising money for “Little Angels” in this race, see: http://www.xcottawa.ca/articles.php?id=960.

Full results are posted at: http://www.sportstats.ca.  Did anyone else participate?

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:

Sheila Kealey (6pm Whitecaps 1; 40-44): 34^th overall, 1^st woman and 1^st in age group in 2:23:36.5

Colette Kenney (8:30am Earlybirds; 45-49): 347^th overall, 36^th woman and 5^th in age group in 4:01:38.7

 

Sat Feb 21^st Technosport Swim Meet (U of Ottawa)

Due to a conflict with the pool booking, this meet was cancelled the afternoon prior to the meet!  Ken Johnson (6pm Whitecaps I), George Tombler (6pm Whitecaps I), and Lynn Marshall (Coach) were planning to attend.  All dressed up (or down!) and no where to go L !

 

 

Ask the Coach

 

Dear Coach:  When should I use a board for kick?  Improving my Kick

 

Dear I.m. Kick:  Generally you should not use a board for backstroke kick.  The only exceptions are when you are practicing keeping your knees below the surface and are holding the board over your knees, and if you are doing a 100IM kick where you are using the board on the other strokes.  In the former case, you hold the board over your knees.  In the latter, you hold the board so that it is clear of the water, either with your arms above your head or at your side.  For the other kicks, you may use a board if you like, but you don’t have to.  If you choose not to, you must keep your arms locked together (no breast stroke arms, even to breathe).  If you are using a board, keep your head up.  If you prefer to keep your head in the water, don’t use a board.

 

Dear Coach:  What’s the difference between a repeat and a set?  New Swimmer

 

Dear N. Swimmer:  Each swim that we do in a workout is considered to be a “repeat”.  Unless we are doing “broken” swims where you get rest in the middle, a repeat is generally done continuously, with some rest afterwards.  A set is a series of repeats.  The main set of a Masters workout is some number of sets.  For example this morning’s main set was made up of sets of 4 x 100 free, followed by a 50 ez.  Thus, there were 5 repeats per set (100, 100, 100, 100, 50), and you stopped to rest after each of those.  Depending on the lane you were in, the main set consisted of somewhere between one and six sets.

 

 

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