Carleton Masters Swimming Newsletter #220                               Sunday, March 29^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).

 

 

"Success knocks on the doors of those who are brave."

 

 

Winter Session Dates and Cancellations

There will be no workouts on: Fri Apr 10^th, Sat Apr 11^th, or Mon Apr 13^th (Easter).   As the session ends Apr 16/17^th, this means that next Saturday (Apr 4^th) is the last Saturday workout this term.

   The building will be open Holiday Hours (8am-8pm) Fri Apr 10^th through Mon Apr 13^th inclusive.  That means just one public swim each day: 12:30-3:30pm, with a women’s swim Sun 11:35am-12:25pm.  The fitness centre will be open 8am-7:30am weekdays, and 9am-7pm weekends.

   The Winter session will end Thu Apr 16^th (evening groups) / Fri Apr 17^th (morning groups).  The Spring session will start Mon May 4^th.  Note that there will be no interim workouts between the Winter and Spring sessions as the pool will be drained for annual maintenance.  Note that all the Carleton Athletic facilities are closed Sat Apr 18^th through Sun May 3^rd, inclusive.

 

 

Spring / Summer Masters Sessions

The Spring Masters session will start on Mon May 4^th.  The full details on the offerings for Spring and Summer will be out by the end of the week.  There will be a newsletter next weekend with all the details, as registration for both Spring and Summer starts on Mon Apr 6^th.

 

 

Swimmer Notes   

 

Swimmer Updates:

   Kristi Dean (Coach & 6pm Whitecaps 1) and Jim, Emma and Raphaelle are pleased to announce their new addition, Regan Grace Dean McConnery.  She was born by C-Section (12 days late!) on Wed Mar 18^th at 7:22pm at the Civic Hospital, weighing in at 7lbs 13oz.  Regan visited the pool when she was just 6 days old on Tue Mar 24^th!  A photo can be found at: http://carletonmasters.tripod.com/09photo/.

   Anna Parsons (x-7:10pm Whitecaps 2) reports that she had another response from her Kanata councilor on the new 25m pool facility being built indicating that they are pushing hard for 8 lanes, which is great news.

 

Bushtukah’s SWEET Night 2:  Sun Apr 5^th 7-9pm is Bushtukah’s second annual Sporty Women’s Empowering Evening of Tips and advice.  Full details at: http://bushtukah.com/page.cfm?pageID=344.  RSVP by Sun Mar 29^th.

 

News Articles:

- Canadian Annamay Pierse sets World Record (200br SCM): http://www.swimnews.com/News/view/6716

- Swede Therese Alshammar has World Record denied due to wearing 2 suits: http://www.swimnews.com/News/view/6724

- Ten Tips to Overcome Morning Stiffness: http://www.losethebackpain.com/overcomingstiffness.html

- It's never too late to start exercise: http://www.reuters.com/article/healthNews/idUSTRE52501X20090306

- Bananas And Dieting: http://www.infinitehealthresources.com/Store/Resource/Article/1-2/2/10.html

 

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 6pm Whitecaps I for co-operating with the last minute swap with ROCS so that we had the shallow end on Thu Mar 26^th, due to a High School swim team party in the diving 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

 

Congratulations to all those who improved during the recent 2 x 100 (Tue Mar 24^th and Wed Mar 25^th).  The most improved swimmer so far this term is Ken Johnson (6pm Whitecaps i) who improved his 100bk by 26.4 seconds!!  A full list of the many who improved and by how much, follows:

 

100fs:

Carla Sowinski (8:30am Earlybirds) 4.7; Iyad Abbas (7:30am Earlybirds) 4.5; Linda Rossman (7:30am Earlybirds) 4.2; Danielle Thomson (7:30am Earlybirds) 2.3; Nicole Le Saux (7:30am Earlybirds) 1.8; Debbie Lee (7:30am Earlybirds) 1.6; Brad Shapansky (7:30am Earlybirds) 1.4; Erin Hill (8:30am Earlybirds) 1.3; Pete Lithgow (6pm Whitecaps 1) 1.2; Ursula Scott (7:30am Earlybirds) 0.8; Wendy Swett (6pm Whitecaps 1) 0.5; Margie Bailey and Marg Eades (6pm Whitecaps 1) 0.4; Tamsin Douglas (7:30am Earlybirds) 0.1

 

100bk:

Ken Johnson (6pm Whitecaps 1) 26.4; Sebastian Robillard-Cardinal (6pm Whitecaps I) 12.8

 

100br:

Colette Kenney (8:30am Earlybirds) 7.3; Karen Jensen (7:30am Earlybirds) 3.9; Lina Vincent (6pm Whitecaps 1) 2.4; Don Wells (6pm Whitecaps 1) 0.3

 

100IM:

Karen Jensen (7:30am Earlybirds) 5.0; Charles McFarland (7:30am Earlybirds) 3.9; Debby Whately (6pm Whitecaps 1) 3.0; Ray Anderson (6pm Whitecaps 1) 2.2; Tamsin Douglas (7:30am Earlybirds) 1.3; Sean Kelly (8:30am Earlybirds) 1.1; Lina Vincent (6pm Whitecaps 1) 1.0; Cam Dawson (6pm Whitecaps 1) 0.7; Penny Estabrooks (8:30am Earlybirds) 0.3; Angela Davis (7:30am Earlybirds) 0.1

 

Here are the weekday attendance statistics for the Winter term.  There are now just two 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 27^th; 35 workouts; range: 11-24; avg.: 17.8)

Perfect Attendance: Linda Rossman

Missed 1 Workout: Angela Davis

Missed 2 Workouts: Carmel MacNeil

 

8:30am Earlybirds II (Jan 5-Mar 27^th; 35 workouts; range: 9-18; avg.: 13.6)

Perfect Attendance: Amir Banihashemi

Missed 2 Workouts: Margaret King

 

6pm Whitecaps I (Jan 6-Mar 26^th; 34 workouts; range: 16-31; avg.: 22.7)

Missed 2 Workouts: George Tombler, Pete Lithgow

 

7:10pm Whitecaps II (Jan 6-Mar 26^th; 34 workouts; range: 7-16; avg.: 11.6)

Missed 1 Workout: Mary Jane Phillips

 

8:10pm Nightcaps (Jan 6-Mar 26^th; 24 workouts; range: 9-21; avg.: 14.9)

Missed 1 Workout: Joanna Brown

Missed 3 Workouts: Elaine Cooper, Liz McKeown

 

 

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.   

 

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 (swimming for TECH) and Lynn swam.  Official results are now posted at: http://ca.geocities.com/technosport@rogers.com/results/mar7_09.htm.

Larry Durr (7:30am Earlybirds, 70-74): 1^st: 200fs (2:59.50), 50br (44.71) and a relay

Lynn Marshall (Coach, 45-49): 1^st: 100fs (1:03.67), 400fs (4:36.17), 50bk (35.54), 50br (42.19), 100br (1:31.51), 50fl (33.97), 100IM (1:15.35)

 

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

Four Carleton swimmers participated, as well as Larry, swimming for TECH.  This was George’s first meet in his new age group, so he set 7 club records in 6 events (one is a split!).  Lina set a club record, beating her own time from two years ago – a significant achievement!  Gi set a PB in 50fs, and this was Nathan’s first Masters meet!  Well done, all!!  Full results can be found at: http://www.msochamps2009.ca/.  The updated club records are at: http://carletonmasters.tripod.com/090322Records.pdf.  And a photo of spectator Meredith Curren (6pm Whitecaps 1), George and Lina can be found on the web site at: http://carletonmasters.tripod.com/09photo/.  

   Here’s how they swimmers did:

George Tombler (6pm Whitecaps I, 85-89): 1^st: 50fs (1:03.32 CR), 200fs (5:04.24 CR, 100 split 2:30.20 CR), 50bk (1:15.10 CR), 100bk (2:46.36 CR), 50br (1:15.35 CR), 100br (2:58.77 CR)

Lina Vincent (6pm Whitecaps I, 55-59): 1^st: 200br (3:43.75); 2^nd: 50br (47.35 CR), 100br (1:44.91), 50fl (41.54), 100IM (1:34.73); 3^rd: 50fs (35.97)

Nathan Fudge (7:10pm Whitecaps II, 30-34): 5^th: 200IM (2:39.10); 6^th: 50fs (27.26), 100br (1:20.09), 100IM (1:09.93); 7^th: 50fl (31.01)

Gi Wu (6pm and 7:10pm Whitecaps I & II, 25-29): 4^th: 50br (38.74); 6^th: 50fs (28.37 PB), 50fl (32.56); 10^th 100fs (1:07.11)

Larry Durr (7:30am Earlybirds I, 70-74): 1^st: 50br (44.17), 100br (1:36.66), 200IM (3:30.52); 2^nd: 200fs (3:06.90), 50bk (41.43), 200br (3:45.31) and a lot of relays

 

Sat Mar 21^st Colombia Downtown Triathlon (South Carolina) (500m, 10mile, 5k)

While Colette was in South Carolina, she found out that a friend had signed her up for a brand new sprint triathlon.  While Colette usually prefers the longer distances, she won her age group!  Congrats! 

Colette Kenney (8:30am Earlybirds, 45-49): 19^th woman and 1^st in age group in 1:07:04, see: http://www.setupevents.com/files/columbiafemaleagegroups09.html.  

 

 

Ask the Coach

 

Dear Coach:  When should I eat if I swim in the evening?  New Evening Swimmer

 

Dear N.E. Swimmer:  It depends whether you swim at 6pm, 7:10pm or 8:10pm.  Most 6pm swimmers have a meal after workout, and most 8:10pm swimmers eat before.  For 7:10pm, it depends on the person.  If you want to eat a large meal in the evening before swimming, make sure that you eat well before you swim.  If you prefer to wait until after your swim for your main meal, then have a snack in the late afternoon / early evening so that you have some food in your stomach.

 

Dear Coach:  Can I do flip turns on fly?  Working on my Flip Turns

 

Dear W.o.m.F. Turns:  As you must touch the wall with two hands simultaneously, an open turn is recommended, as it’s difficult to flip after your hands touch the wall!

 

 

Private and Semi-Private Masters Swim Lessons

 

Winter Term:

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

Fri 9:45-10:45am 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