Carleton Masters Swimming Newsletter #219                               Sunday, March 15^th, 2009

 

To:  Carleton Coaches (9 addresses)

 

Bcc: Those Registered for Fall 2008 / Winter 2009 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 hardest step is the one that gets you out the door."

 

 

Winter Session Dates and Cancellations

There will be no workouts on: 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 sessions as the pool will be drained for annual maintenance.

 

 

March 16-20^th March Break and March 19-22^nd Water Polo Tournament Changes

There are quite a few changes to the pool schedule due to March Break and a Water Polo Tournament.  The M-F 4-6pm public swims will be 4:30-6pm due to the March Break Camp swims.  Also, from 9am Thu Mar 19^th through 8pm Sun Mar 22^nd the bulkhead will be moved to the “point” for the water polo tournament.  This means all swims during that time will be in the extra-long (34.5m) shallow end, and the men will be using the back stairs to avoid the competition area.  There will be some cancellations and changes to the public swims during this time, including (if my memory is correct!): the Thu am public swim is 7:30-8:30am only; the Thu afternoon women’s swim will be on Wed; the Fri am public swim is 6:00-7:30am only; and the weekend afternoon swims are cancelled.  Check the signs at the pool for full details.

   The effect on Masters is that all workouts during this time (Thu 6:00-9:10pm, Fri 7:30-9:30am, and Sat 8:30-10:30am) will be in the shallow end with a 34.5m pool length, and men will use the back stairs to access the pool deck for these swims.  (There is no change to the times of any workouts, just to the pool set up during the workouts.)

 

 

Carleton Parking Services Advisory

Over the past week there have been a number of vehicle break-ins on campus reported to the Department of University Safety.  These have occurred in Lots 2 and 5 [Athletics], but all parking areas are potentially vulnerable and vehicle owners are advised to be extra vigilant.  Back in January 2009, Ottawa Police advised of an increase in theft from vehicles across the region.  Students, staff and faculty are reminded not to leave valuable items visible in their vehicles and to remove valuable contents when possible.  If you see any suspicious activity, please report it immediately to the Department of University Safety.  Assistance phones are located across campus and will connect you directly with a DUS dispatcher. You can also reach us by dialing 613-520-4444 from any cell phone or Bell pay phone.  

 

 

Swimmer Notes   

 

Swimmer Updates:

   Kristi Dean (Coach & 6pm Whitecaps 1) is now well past her due date (Mar 7^th).  She’ll see the doctor early next week if nothing happens this weekend.

   Flo Shinder (x-8:30am Earlybirds) is back in Ottawa and feeling much better.  In addition to still recovering from her broken shoulder and hip, she has a hiatus hernia valve ulcer.  She hopes to drop by the pool one morning.  She may be moving to a senior’s “spa” in Pointe-Claire (not assisted living).  Thanks to Margaret King (8:30am Earlybirds) for the update.

   Many thanks to Renee Robert (8:30am Earlybirds) for bringing brownies and milk for the entire 8:30am Earlybird group on her birthday, Mon Mar 2^nd!

   Anna Parsons (x-7:10pm Whitecaps 2) reports that she had a response from her Kanata councilor on the new facility being built.  As there are three 50m facilities in the region [Ed. Note: yes, but only one is a City pool] they are planning to go with a 25m pool.  The decision between 6 lanes and 8 lanes hasn’t yet been made (more money is needed to go with 8 lanes, but they acknowledge that 8 lanes is better for competitions).  Thanks to Anna for passing this on.

 

Lane Etiquette Reminder:

- Please ensure that when you are not swimming you keep out of the way of those who are swimming.  Do not block the “cross” at the end of the lane.  You should be aware of where your lane-mates are at all times!

- When you start a set, ensure that everyone in the lane is aware of when you are starting, what stroke(s) you are doing (for choice workouts), and start in the correct order (based on your relative speeds) 5 or 10 seconds apart.

- If you fall behind your lane-mates and are not making the pace times, skip a 50 and join back in.  The lane should stay together throughout the main set.

 

News Articles:

- Key To A Healthy Lifestyle Is In The Mind: http://www.sciencedaily.com/releases/2009/01/090115190449.htm 

- Mental Fatigue Can Affect Physical Endurance: http://www.sciencedaily.com/releases/2009/02/090224132915.htm

- Eggs Pack Protein, Power, Strength and Energy Say Food and Sports Scientists: http://www.medicalnewstoday.com/articles/139231.php

- Sweeteners: Real Aid or Excuse to Indulge?: http://www.nytimes.com/2009/02/17/health/17brod.html?ref=fitnessandnutrition

- Study confirms: Don't reward yourself for calories burned: http://www.usatoday.com/news/health/weightloss/2009-02-17-exercise-eating_N.htm

- Exercise No Danger for Joints: Non-Elite Level Activity Does Not Increase Risk of Osteoarthritis, Review Suggests: http://www.sciencedaily.com/releases/2009/01/090127101854.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.

 

My apologies for there being no coach at the Sat Mar 7^th workout.  Please see the note near the top of the newsletter for the changes in pool set up for the workouts Thu Mar 19^th – Sat Mar 21^st.

 

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

 

Congratulations to all those who improved during the recent 400 (Thu Feb 26^th and Fri Feb 27^th) and 50m (Mon Mar 9^th) time trials.  The most improved swimmer so far this term is Carol Alexander (8:30am Earlybirds) who improved her 50fs by 8 seconds (i.e. 16 sec / 100m improvement) from last term!  A full list of the many who improved and by how much, follows:

 

400IM:

Madelayne De Grace (7:30am Earlybirds) 12.1 (and 100fly split 0.4); Natalie Aucoin (6pm Whitecaps 1) 5.0; Heather Macdonald (6pm Whitecaps 1) 0.1

 

400fs:

Carol Alexander (8:30am Earlybirds) 1:03.3; Siobhan Welsh (8:30am Earlybirds) 56.8; Iyad Abbas (7:30am Earlybirds) 47.3; Irene Marushko (7:30am Earlybirds) 55.7; Hilary March (6pm Whitecaps 1) 27.7; Suzanne Lalonde (6pm Whitecaps 1) 20.7; Shauna Ironside (8:30am Earlybirds) 11.6; Debbie Lee (7:30am Earlybirds) 9.5; Erin Hill (8:30am Earlybirds) 7.7; Carla Sowinski (8:30am Earlybirds) 6.2; Lucie Boudreau (8:30am Earlybirds) 4.1; Sebastien Robillard-Cardinal (6pm Whitecaps 1) 3.6; Cheri Reddin (6pm Whitecaps 1) 3.3; Marg Eades (6pm Whitecaps 1) 2.0

 

50fl:

Ian Lorimer (7:30am Earlybirds) 1.2; Joanne Dawson (6pm Whitecaps 1) 1.1

 

50bk:

Carla Sowinski (8:30am Earlybirds) 3.8; Irene Marushko (7:30am Earlybirds) 0.1

 

50br:

Danielle Thomson (7:30am Earlybirds) 2.6; Brad Shapansky (7:30am Earlybirds) 2.1; Christiane Wilke (7:30am Earlybirds) 0.6; Linda Rossman (7:30am Earlybirds) 0.1

 

50fs:

Carol Alexander (8:30am Earlybirds) 8.0; Linda Rossman (7:30am Earlybirds) 1.8; Carla Sowinski (8:30am Earlybirds) 1.8; Bill Chisholm (6pm Whitecaps 1) 1.7; Brad Shapansky (7:30am Earlybirds) 1.6; Tamsin Douglas (7:30am Earlybirds) 1.3; Danielle Thomson (7:30am Earlybirds) 1.1; Irene Marushko (7:30am Earlybirds) 0.1

 

Here are the weekday attendance statistics for the Winter term.  There are now just three 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-Mar 13^th; 29 workouts; range: 11-24; avg.: 17.8)

Perfect Attendance: Angela Davis, Linda Rossman

Missed 2 Workouts: Carmel MacNeil

 

8:30am Earlybirds II (Jan 5-Mar 13^th; 29 workouts; range: 9-18; avg.: 13.7)

Perfect Attendance: Amir Banihashemi

Missed 2 Workouts: Margaret King, Renee Robert

 

6pm Whitecaps I (Jan 6-Mar 12^th; 28 workouts; range: 17-31; avg.: 23.0)

Missed 1 Workout: Debby Whately

Missed 2 Workouts: George Tombler, Pete Lithgow

 

7:10pm Whitecaps II (Jan 6-Mar 12^th; 28 workouts; range: 8-16; avg.: 11.8)

Missed 1 Workout: Mary Jane Phillips

Missed 2 Workouts: Guy Phillips

 

8:10pm Nightcaps (Jan 6-Mar 12^th; 20 workouts; range: 12-21; avg.: 15.5)

Missed 1 Workout: Joanna Brown

Missed 3 Workouts: Dominique Verdurmen, Elaine Cooper, Liz McKeown, Paul Denys, Shannon Topham

 

 

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.   

 

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

    http://www.msochamps2009.ca/

Sun Mar 29^th Etobicoke 1500m for Heart and Stroke (LCM)

    http://www.mastersswimmingontario.ca/pdf/Heartswim2009.pdf

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?)

    http://my.opera.com/msmb/blog/

Sat Apr 25^th Downtown Toronto Masters Swim Meet (LCM) http://www.dsctoronto.ca/alloutswim/

Sat May 2^nd Tillsonburg Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/SWAMMP050209.pdf

Sun May 3^rd Cornwall Masters 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 Mar 7^th Technosport Swim Meet (U of Ottawa)

Larry Durr (7:30am Earlybirds, swimming for TECH) and Lynn Marshall (Coach) swam.  No official results yet!  The highlight of the meet was that Alex Baumann (TECH) swam his first meet in over 20 years, setting a World Record for 45-49 200IM (2:15).

 

Fri-Sun Mar 20-22^nd Ontario Masters Swimming Championships (Nepean Sportsplex)

Four Carleton swimmers will be participating:

George Tombler (6pm Whitecaps 1, 85-89): his first meet in this new age group

Lina Vincent (6pm Whitecaps 1, 55-59)

Nathan Fudge (7:10pm Whitecaps 2, 30-34): his first Masters swim meet

Gi Wu (6pm & 7:10pm Whitecaps 1 & 2, 25-29)

The meet web site with heat sheets can be found at: http://www.msochamps2009.ca/.  

 

 

Ask the Coach

 

Dear Coach:  I have problems with flutter kick.  What can I do to improve?  A Breaststroker

 

Dear A. Breaststroker:  For both breaststroke kick and flutter kick, ankle flexibility is necessary.  Unfortunately, very few people have the ankle flexibility to be excellent at both breaststroke and flutter kick.  For breaststroke kick, you need to be good at flexing your feet and be able to turn your feet out 90 degrees.  For freestyle, you need to be good at extending your ankles and turning your feet in.  A good flutter kick is done with the feet extended (pointed) and turned in (pigeon toed) with very little flexing of the ankle.  Think about kicking with the top (not the bottom) of your foot.  The good news is, that freestyle speed does not directly correlate with flutter kick speed.  The main thing when swimming aerobic freestyle is to keep the kicks small and avoid causing resistance by flexing the feet.  The amount of propulsion generated does not have to be very significant as the arms can and should do most of the work for most Masters swimmers (unless you are sprinting).

 

 

Private and Semi-Private Masters Swim Lessons

 

Winter Term:

Mon 9:45-10:45am Mar 23, 30^th; Apr 6^th

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

 (Some evening dates may 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

 

Winter 2009 Masters Programs: Details and Registration

Masters remains a members-only program and the new membership costs are posted at: http://www2.carleton.ca/athletics/membership.php.   Note that the Winter 6pm Whitecaps I is full.  Contact Lynn to be put on the waiting list. 

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:

- 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