From: Lynn Marshall
[lynnmarshall@sympatico.ca]
Carleton Masters Swimming Newsletter
#223 Sunday, May
10th, 2009
To: Carleton
Coaches (8
addresses)
Bcc:
Those Registered
for Fall 2008 / Winter 2009 / Spring 2009 and Alumni:
7:30am Earlybirds (51 addresses), 8:30am Earlybirds
(28 addresses), 6pm Whitecaps I (53 addresses), 7:10pm Whitecaps II
(36 addresses), 8:10pm Nightcaps (28 addresses), Masters “Alumni” (46
addresses).
"One of the
greatest handicaps is to fear a mistake!" – Federico
Fellini
Spring Session
Dates and Cancellations
The Spring session has started, and
will run until Tue Jun 30th. The only cancellations for this
term are next weekend: Sat May 16th
(Early Bird Triathlon) and Mon May 18th
(Victoria Day).
The Athletics building
will be open holiday hours on Mon May 18th (8am-8pm) with just one
swim from 12:30-3:30pm, and the weight room available 8am-7:30pm.
The Spring/Summer
workout themes and Saturday coaching rotation can be found on the club web
site.
Carleton
Athletics Membership Reminder
Swimmers are reminded that they must
have a valid membership for the entirety of each Masters session that they sign
up for. Carleton undergrad students who are not taking any courses this
Spring/Summer need to purchase a CU student membership.
Masters Swimming
Those of you registered with MSO,
please note that the MSC AGM will be held in conjunction with Masters Nationals
in Etobicoke next weekend. See http://mymsc.ca/
for details. If anyone has any input for our proxies, let me
know ASAP.
Volunteers
Needed
Quite a few members of the Bytown
Storm Junior Triathlon team and their parents and coaches are training with the
6pm Whitecaps 1 group this term. This team is the official junior
triathlon team of the Early Bird event (Triathlon/Duathlon) being held at
Carleton on the morning of Sat May 16th (thus the cancellation of
Masters that morning!). Check out the details at: http://www.somersault.ca/eventearlybird.htm
The Bytown club has
some key volunteering roles to play throughout the event for which Liz McKeown (6pm Whitecaps 1) is seeking
volunteers. Anyone interested in volunteering please e-mail to Liz at: elizabethmckeown@rogers.com.
For those of you who have never done a triathlon or duathlon, volunteering
gives you the best excuse to come and check it out!
Swimmer
Notes
Swimmer
Updates:
-
Many thanks to Karen Jensen (7:30am Earlybirds) for
hosting a baby shower for Jill
Patrick (7:30am Earlybirds) and Jose Vivanco (6pm Whitecaps I) on Sat Apr
25th. The food, company and gifts were all great. The
baby is due any day now!
- Louise Hayes (Coach) has stepped down as a
Masters coach as she is expecting baby #1 in October, so her already busy life
will soon be even busier!! Congratulations, Louise, and many thanks for
all your coaching over the past years!!
- About two weeks ago Poppy
Tombler fell and fractured a vertebra in her back. George Tombler (6pm Whitecaps 1) has been
busy looking after Poppy, so he hasn’t been at the pool yet. George says
that things are improving slowly. He hopes to be back swimming on Monday,
but likely won’t be able to attend Nationals. Our best wishes to Poppy for
a quick recovery.
- On Sun Apr 26th,
Linda Rossman (x-7:30am
Earlybirds) hosted a farewell get together for Flo Shinder (x-8:30am Earlybirds), as Flo
is moving to
- Margaret King (8:30am Earlybirds) recently
spoke with Dorothy Ghetler
(x-8:30am Earlybirds). Dorothy will be visiting
- Charles McFarland (7:30am Earlybirds) is
the director of the Third Wall Theatre Company’s Henry V’s, running from May
7th-16th. See: http://www.thirdwall.com/ and http://www.thirdwall.com/wordpress/wp-content/uploads/2009/04/press-release-henry-v.pdf.
- Crystal and Stephen Morris (x-Whitecaps “A”) report
that they recently became homeowners. They have found a great home near
downtown on a large lot. They get the keys Jun 12th and are
planning some cleaning and painting prior to moving in at the end of
June.
Book
Excerpts:
- Here’s part of “Age is just a
Number” by Dara Torres (the 40+ mom who won swimming medals in
- Thanks to Stephen Morton (x-Whitecaps “A”) for this
extract from Christopher McDougall’s controversial book on expensive running
shoes: http://www.dailymail.co.uk/home/moslive/article-1170253/The-painful-truth-trainers-Are-expensive-running-shoes-waste-money.html
Swimming-Related
Research at Carleton:
- Vibrating Cap for
Visually-Impaired Swimmers: http://ingenious.carleton.ca/2009-04/223.htm.
I wonder if something similar could be designed to help swimmers swim
straight while doing backstroke?!
News
Articles:
- Jaring Timmerman Masters Swimmer
at Age 100: http://www2.macleans.ca/2009/05/07/how-healthy-are-you-2/
(print magazine has his photo on p.41, but I couldn’t find it on the web); and
here are a couple of other articles on Jaring: http://salvationist.ca/2009/03/salvationist-breaks-records/
(with photo) and http://www.winnipegfreepress.com/sports/amateur/centenarian-swimmer-scores-100-per-cent-in-pool-43329382.html
- Body Suits and Bernard’s Sub-47
100fs (including link to video): http://www.swimnews.com/News/view/6816
- Body Suits: Ten Years Ago: http://www.swimmingcoach.org/articles/200002/20002_1.htm
- Approved Suits List due End of
May: http://www.swimnews.com/News/view/6840
- Swimming in Syrup is as Easy as in
Water?: http://findarticles.com/p/articles/mi_m0NTB/is_1_44/ai_n8968523/
- And Related Article on
Mythbusters: http://www.swimmingworldmagazine.com/lane9/news/21083.asp
- What can’t the Body Learn to do?
(don’t try this at home!): http://www.sportsscientists.com/2009/04/beauty-of-human-movement.html
- More on Sports Drinks: http://www.foxnews.com/story/0,2933,517299,00.html?sPage=fnc/health/fitness
- Aqua-Running Shoes – Do they Work
for You?: http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article5988771.ece
Joe’s Triathlon
Fundraising: Kristi Dean (Masters Coach; 6pm Whitecaps
I) is hoping to raise $3500 by doing Joe’s Triathlon on July 11th.
For more information on Joe’s Triathlon, see: Event Home Page. To sponsor Kristi, go to: Sponsor Kristi.
Swim Suits for
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
Nose Clips for
Spring Session
Information
In this section of the newsletter,
you’ll find information on attendance, pool space changes, coaching changes,
upcoming time trials, and other information about the current
session.
This term, the usual pool
allocations will be as follows:
Earlybirds 1
& 2: deep
end
Whitecaps 1 &
2: Monday: shallow end;
Tuesday/Thursday: deep end
Saturdays: shallow
end
On Tue May 5th Whitecaps
2 were in the shallow end due to a synchro practice, and on Thu May
7th, Whitecaps 1 and 2 were in shallow due to a water polo practice.
On Thu May 21st, both Whitecaps 1 and 2 will again be in the
shallow end due water polo. Apart from that, as far as I know now,
workouts will be held in the above pool space.
My apologies to Christiane Wilke (7:30am Earlybirds) for
missing her 200 breaststroke from the Winter time trials. Christiane’s
4:15.7 (13.3 sec improvement) should have ranked her as 2nd fastest
and 2nd most improved for that event. She should also have been
listed 10th overall (not 20th) in the most improved
overall list. Sorry, Christiane!
Here are the time trials planned for
the Spring session:
Tue/Wed May 26/27th 400:
Whitecaps I and Earlybirds
Tue/Wed Jun 2/3rd 2x50:
Whitecaps 1 and Earlybirds
Mon Jun 15th 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.)
Thu/Fri Jun 18/19th 100:
Whitecaps 1 and Earlybirds
Mon Jun 22nd 200:
Whitecaps 1 and Earlybirds
Mon Jun 29th am / Tue Jun
30th relays: Earlybirds and Whitecaps 1
Here are the weekday attendance
statistics for this term. There are currently lots of swimmers with
perfect weekday attendance (we don’t take attendance on Saturdays). Let’s
see who can keep it up!
7:30am Earlybirds
I (May 4-8th; 3 workouts;
range: 15-20; avg.: 17.7)
Perfect Attendance: Amir B, Angela D, Brad S, Carmel M, Francois A, Ian L,
Jen L, Jim L, Madelayne DG, Marie-Odile J, Mary Lou D, Nicole LS, Ray A, Siobhan
W, Tamsin D
8:30am Earlybirds
II (May 4-8th; 3 workouts;
range: 12-13; avg.: 12.7)
Perfect Attendance: Carol A,
Christiane W, Colette K, Lucie B, Margaret K, Renee R, Shauna I, Susan
N-Y
6pm Whitecaps
I (May 4-7th; 3 workouts;
range: 21-27; avg.: 24.7)
Perfect Attendance: Elaine
Y, Francois P, Gi W, Jackie L, Lina V, Melanie C, Nicole D, Pete L, Rod
H
7:10pm Whitecaps
II (May 4-7th; 3 workouts;
range: 8-17; avg.: 12.7)
Perfect Attendance: Amy L, Dave B, Jonathon M, Mary Jane P, Val
Q
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-Mon May 15-18th
Canadian Masters Championships, Etobicoke Olympium (
http://www.mastersswimmingontario.ca/pdf/2009CMSCMeetPkg.pdf
Sun May 31st Zoot Open
Water 2k or 4k Swim (near
http://runnerslife.ca/xnew/html/modules/agendax/?op=view&id=1932
Sat Jun 13th
Sat-Sun Jun 20-21st Ile
Ste-Helene
https://registration.swimming.ca/MeetInfo.aspx?meetid=6609
Fri-Sun Jun 26-28th New
England Meet,
Sat Jun 27th Technosport 2k Swim (Meech Lake): MSO Registration not required
http://ca.geocities.com/technosport@rogers.com/series/series.htm
Sat Jul 18th Easter Seals
3k Swim (Nepean Sailing Club): MSO Registration not required
http://nsc.ca/easterseals/swim/index.htm
Sat Jul 18th Brights
Grove 1.5 and 3k Swims http://www.mastersswimmingontario.ca/pdf/BrGroveows09.pdf
Sun Jul 19th Brockville
Open Water 500m, 1k, 1.5k Swims #1
http://www.mastersswimmingontario.ca/pdf/Brockvillepart1.pdf
Sat Jul 25th Technosport
3k Swim (Meech Lake): MSO Registration not required
http://ca.geocities.com/technosport@rogers.com/series/series.htm
Sat Aug 8th Technosport
4k Swim (Meech Lake): MSO Registration not required
http://ca.geocities.com/technosport@rogers.com/series/series.htm
Sun Aug 9th Brockville
Open Water Swim #2
Sun Aug 9th Welland Open
Water 1k, 3k and 5k Swims
http://www.mastersswimmingontario.ca/competition/schedule01.htm
and pick appropriate entry form
Sun Sept 13th St Marys 5k
Open Water Swim
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!!)
Mon Apr
20th
Congratulations to Susan Nevitt-Yelle (8:30am Earlybirds) on
her great race. Susan finished 11956th overall,
3399th woman and 276th in women’s 45-49 in 3:45:58, well
under her 4 hour goal! Full details at: http://www.bostonmarathon.org/.
Sun May
3rd
Four Carleton swimmers: Madelayne DeGrace, Tamsin Douglas, Karen Jensen,
and Sandy Lawson (all
7:30am Earlybirds) attended this competition. Full results are not yet
available, but Tamsin kindly wrote up this summary (thanks,
Tamsin!!):
We started off the day
with feet twitching and heart rates soaring as the four of us in our red RoCs
caps sat in the competitors chairs nervously waiting to swim our first event –
the Medley Relay. The meet ended with myself and Madelayne looking at the
computerized result board in amazement as
In between the start of
the meet and the 800 meter swim, two records were broken – one Canadian record
and one international masters record.
The four of us not only
enjoyed ourselves and each other’s company, but managed several personal bests
with
If you’re looking for a
fun, fast meet in a phenomenal facility then
Ask the
Coach
Dear Coach:
Can you explain
the “golf” drill we did in practice this week? New
Swimmer
Dear N.
Swimmer: The golf drill is designed to get you to work on long strokes,
but without going super slowly (as we do when working just on dps = distance per
stroke). The idea is to count the number of strokes
and the number of
seconds it takes you to swim 50m. This number should be comparable to an
18 hole golf score. (If you count the strokes and seconds for 25m, it’s
more like a 9 hole golf score.) As with real golf, a lower score is
better. To get a lower score you need to go faster with the same number of
strokes, or the same speed with fewer
strokes.
Dear
Coach: What’s a
good drill for working on the timing in back stroke? Improving my
Back
Dear I.m.
Back: The salute-and-stretch drill is a good one to get you in the habit
of having the top arm (above your head) wait to start the under water stroke
until the bottom arm (by your side) gets moving. The idea is that the top
arm waits until you touch your chest with the bottom arm before it starts
moving.
Dear
Coach: How can
I get faster? Improving (but not Fast Enough)
Swimmer
Dear I.b.n.F.E.
Swimmer: The answer to this depends very much on where your swimming is
currently at, plus your age, goals, etc. For most beginner Masters
swimmers, improvement will come by leaps and bounds for the first couple of
years just from training regularly and focusing on technique. If you’re
not sure what technique improvements you should be working on, just ask your
coach. Another thing that will help is working on your turns. The
turn should comprise 20-40% of your swimming, so doing good fast (and legal)
turns is important. Another thing that helps with speed is variety.
If you always swim the same stroke at the same speed, you won’t get any faster.
It’s critical to vary your strokes and speed, and especially to go really
fast when that is the focus, as that will “shock” your body into improving.
As you become more experienced, increasing the number of workouts per week
(from 2 or 3 to 4 or 5) will also help. Once your training is up to that
level (4-5 workouts per week), you can also, if you wish, look at cross training
or weight training.
Private and Semi-Private Masters
Swim Lessons
May/June 2009:
Mon 9:45-10:45am May 11, 25, Jun 1,
8, 15, 22, 29
Mon 7:15-8:15pm May 11, Jun 1, 8,
15, 22, 29
Tue 7:15-8:15pm May 12, 19, 26, Jun
2, 9, 16, 23, 30
Wed 6:00-7:00pm May 13, 20, 27, Jun
3, 10, 17, 24
Wed 7:00-8:00pm Jun
24
Thu 7:15-8:15pm May 14, 21, 28, Jun
4, 11, 18, 25
Fri 9:45-10:45am May 15, 22, 29; Jun
5, 12, 26
Prices
(effective May,
2009):
Private:
$52.50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus GST.
Contact
Reminders
Spring / Summer
Masters Sessions
The Spring Masters session started
Mon May 4th. You
can register now for both sessions. You can register by phone, in person
or on-line. Note that there is an
approximately 5% transaction fee if you use the on-line system!
The Athletics Customer Service office hours are 8:30am to 4:30pm and phone
number is 613-520-4480, or 613-520-2600 x4480.
Spring (May
4th – June 30th; except May 16th and
18th):
7:30am Earlybirds I: 7:30-8:30am MWF
+ Sat am: $74 + $3.70GST
8:30am Earlybirds II: 8:30-9:30am
MWF + Sat am: $74 + $3.70GST
6pm Whitecaps I: 6:00-7:10pm MTuTh +
Sat am: $86 + $4.30GST
7:10pm Whitecaps II: 7:10-8:10pm
MTuTh + Sat am: $76 + $3.80GST
Saturday: 8:30-9:30am OR
9:30-10:30am
Child Safety Supervision:
6:00-7:10pm MTuTh + 8:30-9:30am Sat: $66
Summer (July
2nd – Sept 5th; except Aug
3rd):
7:30am Earlybirds: 7:30-8:30am MWF +
Sat am: $88 + $4.40GST
6pm Whitecaps: 6:00-7:10pm MTuTh +
Sat am: $96 + $4.80GST
Saturday: 10:30-11:30am
ONLY
Child Safety Supervision:
6:00-7:10pm MTuTh ONLY: $56
Coaches:
Earlybirds:
Spring 6pm Whitecaps I:
Spring 7:10pm Whitecaps II:
Mits
Summer: July 6pm Whitecaps:
Saturdays: rotating
schedule
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