Carleton Masters Swimming Newsletter #225                               Saturday, June 6^th, 2009

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2008 / Winter 2009 / Spring 2009 and Alumni: 7:30am Earlybirds (54 addresses), 8:30am Earlybirds (29 addresses), 6pm Whitecaps I (54 addresses), 7:10pm Whitecaps II (36 addresses), 8:10pm Nightcaps (29 addresses), Masters “Alumni” (41 addresses).

 

 

"If you keep your body in shape, you'll feel better, younger and more energetic." – Gabriele Andersen, runner in the first women's Olympic Marathon in 1984

 

 

Spring Session Dates and Summer Registration Reminder

The Spring session runs until Tue Jun 30^th.  The Summer session starts Thu Jul 2^nd.  As there are only two groups running in the summer, sign up soon to avoid disappointment.  There are currently about 10 spots left for the 6pm group, and 20 for the 7:30am group.

 

 

Interested in Open Water Swim Races?

There are lots of open water swimming races coming up in and near Ottawa.  Many do not require MSO (Masters Swimming Ontario) registration or have any age restrictions.  See the list of Masters Swimming Competitions near the end of the newsletter for more details.

 

 

Swimmer Notes   

 

Swimmer Updates:

 - It has been a great week at the Reddin house!   Cheri (6pm Whitecaps), Dan, and big sister Jessica (x-Child Safety Supervision) are pleased to announce the Adoption of a son - a 1-year old boy named Eyob (picture on web site: http://carletonmasters.tripod.com/09photo/).  The flights are booked and we will include a 7-day stay in Shanghai, China for a visit with family before heading to Addis Ababa, Ethiopia to claim our son Eyob.  It will be the trip of a lifetime!  Cheri can't wait to introduce a second Reddin kid to the Child Safety Supervision program at Carleton!

 - Erin Hill (8:30am Earlybirds) suffered a perforated ear drum just before the end of the Winter term (from an accidental hit, and not at the pool!).  It seemed to be healed but when she returned to the pool last week, it wasn’t feeling right, so the doctor has advised her to wait another couple of months before getting back in the pool.  Of course, this is frustrating for Erin, and we’ll miss her at the pool.

 - Margie Bailey (6pm Whitecaps) who has been on maternity leave for a year, went back to work on May 25^th.  Here’s hoping that the adjustment goes smoothly!  

 - Sean Kelly (8:30am Earlybirds) is waiting to see a specialist and hopes to be back training with Masters in the fall.  

 - Anita Manley (x-Earlybirds, Whitecaps) AGAINST ALL ODDS completed the National Capital 10k just behind the 70 min race bunny.  This was quite the accomplishment since Anita has been homeless and living in her car since May 6th (obviously not sleeping well - 5hrs a night on average).  Not to mention she had no training buddy, her race partner coped out one week before the race, she doesn't enjoy running and hates big crowds (over 9,000 participants ran the 10k).  But what finally brought Anita to tears  (of overwhelming sadness - not joy) was that NO ONE offered her a place to shower after the run - Carleton closed at 8pm, her yoga place Prana Shanti was also closed and the Royal Ottawa Hospital (where she is an out patient) refused to let her use a shower - so off to the YMCA she went - freezing and exhausted and in tears - where they finally allowed her to have a shower free of charge and to keep the towel! (in residence as the gym there was also closed) Oh, and not a single person friend/acquaintance came out to cheer Anita on. Not to mention that she had no music as those who promised to load her ipod (since she has no computer) - never pulled through so she returned the unopened, unused ipod to Best Buy after the race.  Her goal pace time was 70 minutes. Way to go, Anita!

 

Masters Etiquette for Late Arrivals / Early Departures / Breaks / Missing Pace Times:  In a perfect world, everyone would arrive on time, be able to stay for the entire workout, never take a break, and never miss a pace time!  As we don’t live in a perfect world, please ensure the following: 

- If you do arrive late, please join in with your lane (i.e. don’t start the warm up from the beginning).  If the rest of your lane is kicking (or something else that’s not a great start to your warm up) do 100-200m of swim and then join in.  

- If you have to leave early, tell your lane-mates before you start the main set, save yourself a few minutes to warm down before you hop out, and warm down with the minimum of disruption to your lane.  

- If you have to take a break (bathroom, goggle issue, cramp, etc.), let your lane-mates know, if possible, and keep out of the way of those who are swimming while you are not.  When you are ready to join back in, do so without getting in anyone’s way.

- If you get lapped by your lane-mates due to not making the pace times, skip 50m and join back in with the group.  If the pace times are consistently not working out for you (too fast, too slow), ask the coach if there’s another lane that’s a better fit. 

 

News Articles:

- Tinkling in the pool causes disgust and discomfort: http://www.cnn.com/2009/HEALTH/05/22/pools.urinate.hygiene/index.html  

- Practical Considerations for Eating the Hour Before Exercise: http://usatriathlon.org/content/index/5894

- Caffeine may Lessen Exercisers’ Muscle Pain: http://www.reuters.com/article/healthNews/idUSTRE5374YR20090408

- Stretching Exercises: When and How: http://www.pponline.co.uk/encyc/stretching-exercises-when-and-how-36327

- Calorie-Burning Fat?  You have some!: http://www.nytimes.com/2009/04/09/health/research/09fat.html?_r=1&ref=science

- Student-designed Device Tracks Calories Burned: http://www.sciencedaily.com/releases/2009/03/090311153416.htm

- Gender Differences in Endurance Performance and Training: http://home.hia.no/~stephens/gender.htm

- Octogenarian Muscles Don’t get Stronger with Exercise: http://women.timesonline.co.uk/tol/life_and_style/women/diet_and_fitness/article6028000.ece

 

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.

 

 

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

 

Here are the time trials planned for the Spring session:

Tue/Wed May 26/27^th 400: Whitecaps 1 and Earlybirds; Thu May 28^th: Whitecaps 2

Tue/Wed Jun 2/3^rd 2x50: All

Mon Jun 15^th 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 18/19^th 100: Whitecaps 1 and Earlybirds

Mon Jun 22^nd 200: Whitecaps 1 and Earlybirds

Mon Jun 29^th am / Tue Jun 30^th relays: Earlybirds and Whitecaps 1

 

There were quite a few improvements in the recent time trials.  For the 400 time trials, the biggest improvement was by Rod Haney (6pm Whitecaps) who improved his 400 free by 32.1 seconds!  In the 50m time trials, the largest improvements were by Charles McFarland (7:30am Earlybirds) and Lucie Boudreau (8:30am Earlybirds) who improved their 50 breast times by 7.8 and 5.7 seconds, respectively!  Well done.  Congratulations to all who improved:

 

400fs:

Rod Haney (6pm Whitecaps) 32.1 seconds; Jackie Lyons (6pm Whitecaps) 13.4; Shauna Ironside (8:30am Earlybirds) 11.6 despite goggle issues and miscounting!; Jen Lee (7:30am Earlybirds) 8.1; Brad Shapansky (7:30am Earlybirds) 7.3; Ann Morneau (6pm Whitecaps) 6.9; Hilary March (6pm Whitecaps) 3.7; Paul Scully (8:30am Earlybirds) 3.3; Francois Audet (7:30am Earlybirds) 0.5

 

400IM:

Dawn Walsh (6pm Whitecaps) 7.7 seconds

 

50fs:

Iyad Abbas (7:30am Earlybirds) 2.7 seconds; Shauna Ironside (8:30am Earlybirds) 1.7; Rob Kalwarowski (6pm Whitecaps) 0.4; Brad Shapansky (7:30am Earlybirds) 0.3; Steph Johnson (7:10pm Whitecaps) 0.2; Paul Scully (8:30am Earlybirds) 0.1; Tricia Gerrow (6pm Whitecaps) 0.1

 

50bk:

Dave Bourdon (7:10pm Whitecaps) 0.4

 

50br:

Charles McFarland (7:30am Earlybirds) 7.8 seconds; Lucie Boudreau (8:30am Earlybirds) 5.7 seconds; Jackie Lyons (6pm Whitecaps) 1.1; Tamsin Douglas (7:30am Earlybirds) 0.4

 

50fl:

Rob Kalwarowski (6pm Whitecaps) 0.8 seconds; Iyad Abbas (7:30am Earlybirds) 0.7; Marg Eades (6pm Whitecaps) 0.4; Mits Kachi (Coach/6pm Whitecaps) 0.3

 

Here are the weekday attendance statistics for this term.  There are now just 8 swimmers with perfect weekday attendance (we don’t take attendance on Saturdays).  Keep it up!  

 

The most imaginative excuse so far this term for missing workout is Alan Hunt (8:30am Earlybirds)’s excuse for missing Mon May 25^th – he had a mosquito bite!  Not a good excuse, you’d think, but the bite was next to his eye and his eye was so swollen he couldn’t put on his goggles.

 

7:30am Earlybirds I (May 4-Jun 5^th; 14 workouts; range: 15-23; avg.: 18.6)

Perfect Attendance: Francois A, Ian L, Irene M

Missed 1 Workout: Angela D, Brad S, Carmel M, Madelayne DG, Mary-Lou D

 

8:30am Earlybirds II (May 4-Jun 5^th; 14 workouts; range: 8-14; avg.: 11.4)

Perfect Attendance: Lucie B, Margaret K

Missed 1 Workout: Amir B

 

6pm Whitecaps I (May 4-Jun 4^th; 14 workouts; range: 18-33; avg.: 25.1)

Perfect Attendance: Pete L

Missed 1 Workout: Francois P, Jackie L, Mel C, Mits K

 

7:10pm Whitecaps II (May 4-Jun 4^th; 14 workouts; range: 8-17; avg.: 12.4)  

Perfect Attendance: Jonathon M, Mary Jane P

 

 

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 May 31^st Zoot Open Water 2k or 4k Swim (near Peterborough): MSO Registration not required

    http://runnerslife.ca/xnew/html/modules/agendax/?op=view&id=1932

Sat Jun 13^th Oneida NY Open Water Swim http://www.mastersswimmingontario.ca/pdf/2009OneidaShoresOWS.pdf

Sat Jun 13th Somersault Ottawa Riverkeeper 1500m Swim: MSO Registration not required

    http://somersault.ca/swims.htm

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

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

Fri-Sun Jun 26-28^th New England Meet, Vermont (LCM) http://www.middleburymuffintops.org/LCMChamps/default.aspx

Sat Jun 27^th Technosport 2k Swim (Meech Lake): MSO Registration not required

    http://ca.geocities.com/technosport@rogers.com/series/series.htm

Sun Jul 5^th Somersault Kingston Sydenham 1500m Swim: MSO Registration not required

    http://somersault.ca/swims.htm

Sun Jul 12^th Somersault Carleton Place Graham Beasley 1932m Swim: MSO Registration not required

    http://somersault.ca/swims.htm

Sat Jul 18^th Easter Seals 3k Swim (Nepean Sailing Club): MSO Registration not required

    http://nsc.ca/easterseals/swim/index.htm

Sat Jul 18^th Brights Grove 1.5 and 3k Swims http://www.mastersswimmingontario.ca/pdf/BrGroveows09.pdf

Sun Jul 19^th Brockville Open Water  500m, 1k, 1.5k Swims #1

    http://www.mastersswimmingontario.ca/pdf/Brockvillepart1.pdf

Sat Jul 25^th Technosport 3k Swim (Meech Lake): MSO Registration not required

    http://ca.geocities.com/technosport@rogers.com/series/series.htm

Sat Aug 1^st Somersault National Capital 1500m Swim: MSO Registration not required

    http://somersault.ca/swims.htm

Sat Aug 8^th Technosport 4k Swim (Meech Lake): MSO Registration not required

    http://ca.geocities.com/technosport@rogers.com/series/series.htm

Sun Aug 9^th Brockville Open Water Swim #2

Sun Aug 9^th Welland Open Water 1k, 3k and 5k Swims

    http://www.mastersswimmingontario.ca/competition/schedule01.htm and pick appropriate entry form

Sun Aug 16^th Somersault 1000 Islands 1500m Swim: MSO Registration not required

    http://somersault.ca/swims.htm

Sat Sept 5^th Somersault Canadian 3864m and 1932m Swims: MSO Registration not required

    http://somersault.ca/swims.htm

Sun Sept 13^th St Marys 5k Open Water Swim

Fri-Sun May 21-24^th, 2010 Masters Nationals 2010 Nanaimo, BC (LCM) http://www.cmsc2010.ca/

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!!)

 

Sun May 3^rd Cornwall Masters Meet

We now have the official results, see: http://mymsc.ca/ShowMeet.jsp?id=266.  The team photo is on the web site: http://carletonmasters.tripod.com/09photo/.  Here are the updated times and places:

Madelayne DeGrace (25-29): 1^st: 50fl (40.56), 100fl (1:35.24), 200IM (3:27.10); 2^nd: 100fs (1:22.39)

Sandy Lawson (40-44): 1^st: 800fs (12:24.06), 50bk (48.51), 100IM (1:38.59)

Tamsin Douglas (40-44): 1^st: 400fs (6:45.10), 50br (49.77); 2^nd: 50fs (39.21), 100IM (1:41.77)

Karen Jensen (45-49): 1^st: 400fs (7:19.81), 50br (48.46), 100br (1:41.87); 2^nd: 50fl (45.69), 100IM (1:38.43)

2^nd: 4 x 50 medley relay: 2:54.23

3^rd: 4 x 50 free relay: 2:36.19

 

Sat May 16^th Somersault Early Bird Triathlon, Carleton U

My apologies to Jessica Byrnes (6pm Whitecaps) who I missed last time.  Congrats to Jessica on her win!

Super Sprint Tri (100m/11.4k/5k; 100 participants):

- Jessica Byrnes (6pm Whitecaps; 16-17): 5^th overall, 1^st woman and 1^st in age group in 55:25

 

Sat-Sun May 23-24^th National Capital Race Weekend

Many swimmers participated, including two volunteers: Debbie Lee (7:30am Earlybirds; medical staff), and Debby Whately (6pm Whitecaps; course set-up, etc.).  If I’ve missed anyone from the list of runners below, do let me know.  Full results are at: http://www.sportstats.ca.  Well done, all!

 

5k (7238 participants):

- Joanna Brown (6pm Whitecaps; 14-16): 51^st overall, 1^st woman and 1^st in age group in 17:56.5 (17:54.5)

- Alex Maxwell (6pm Whitecaps; 14-16): 193^rd overall, 169^th man and 29^th in age group in 21:12.4 (21:02.1)

- Jade Gregory (6pm Whitecaps; 14-16): 202^nd overall, 29^th woman and 9^th in age group in 21:17.6 (21:11.9)

- Isaac Jensen-Large (Karen’s son; 9-10): 4132^nd overall, 2085^th man and 108^th in age group in 39:21.4 (37:57.4) – great job, Isaac!

- Karen Jensen (7:30am Earlybirds; 45-49): 4138^th overall, 2048^th woman and 164^th in age group in 39:22.3 (37:58.1) – running with her son

- Kristi Dean (Coach/Earlybirds/Whitecaps; 35-39): 4198^th overall, 2092^nd woman and 208^th in age group in 39:36.0 (35:57.5) – great job just 10wks after a C-section!

- Colette Kenney (8:30am Earlybirds; 45-49): 5367^th overall, 2925^th woman and 256^th in age group in 45:12.6 (41:14.4) – running with Mom (also did the half marathon – see below)

- Margaret Kenney (Colette’s Mom; 70-74): 5368^th overall, 2926^th woman and 4^th in age group in 45:12.8 (21:14.8) – excellent work after a broken neck last year!

- Madelayne DeGrace (7:30am Earlybirds; 25-29): 5590^th overall, 3097^th woman and 366^th in age group in 46:32.5 (38:44.9) – her first running race!  Madelayne started too far back and was caught up in the walkers but had fun!

 

10k (8346 participants):

- Margie Bailey (6pm Whitecaps; 35-39): 216^th overall, 25^th woman and 4^th in age group in 41:16.8 (41:12.7) – Margie is reasonably happy with her time given that she had a baby a year ago!!

- Susan Nevitt-Yelle (8:30am Earlybirds; 45-49): 637^th overall, 87^th woman and 5^th in her age group in 47:28.3 (47:08.9) – great job as she’s recovering from an injury!

- Shauna Ironside (8:30am Earlybirds; 25-29): 1808^th overall, 417^th woman and 75^th in age group in 55:00.8 (52:53.6)

- Beth Marshall (x-Whitecaps B; 35-39): 3697^th overall, 1341^st woman and 186^th in age group in 1:02:46.6 (59:21.1) – great job as she had a baby 8 months ago (husband Steve ran the half marathon – see below)

- Ann Morneau (6pm Whitecaps; 25-29): 3831^st overall, 1422^nd woman, and 254^th in age group in 1:03:15.8 (1:00:43.2)

- Jackie Lyons (6pm Whitecaps; 45-49): 6120^th overall, 2992^nd woman, and 278^th in age group in 1:13:28.2 (1:06:22.6)

- Anita Manley (x-Whitecaps/Earlybirds; 40-44): 6882^nd overall, 3583^rd woman and 427^th in age group in 1:18:27.5 (1:16:57.2) – congratulations on great job despite all the adversity, Anita!

 

Half-Marathon (9107 participants):

- Brad Shapansky (7:30am Earlybirds; 45-49): 88^th overall, 84^th man and 5^th in age group in 1:27:55.2 (1:27:50.5) – under his goal of 1:30

- Steve Morton (x-6pm Whitecaps; 35-39): 649^th overall, 548^th man and 92^nd in age group in 1:41:42.9 (1:41:00.0) – not as fast as he’d have liked but it reflects the training he put in (he became a Dad just 8 months ago)

- Guy Phillips (7:10pm Whitecaps; 55-59): 770^th overall, 645^th man and 16^th in age group in 1:43:32.2 (1:42:06.5) – a PB!

- Colette Kenney (8:30am Earlybirds; 45-49): 1332^nd overall, 292^nd woman and 35^th in age group in 1:49:41.4 (1:48:39.3) – this was supposed to be a training run for her marathon on Vancouver Island next weekend (she went faster than planned!)

- Gi Wu (6pm Whitecaps; 25-29): 1433^rd overall, 1114^th man, and 147^th in age group in 1:50:35.3 (1:48:50.1)

- Mel Claude (6pm Whitecaps; 45-49): 2537^th overall, 780^th woman and 81^st in age group in 1:59:13.5 (1:51:30.6) – she was happy with her time, given the training she put in

- Paul Denys (7:10pm Whitecaps; 45-49): 3927^th overall, 2443^rd man, and 333^rd in age group in 2:09:14.5 (2:04:48.2)

 

Marathon (3578 participants):

- Andrea Walkau (7:10pm Whitecaps; 30-34): 1894^th overall, 461^st woman and 94^th in age group in 4:14:17.8 (4:11:30.0) – her first marathon!

 

 

Ask the Coach

 

Dear Coach:  I’d like to lose 5 pounds from my belly.  I thought I saw an article somewhere on how to burn fat from the belly, but can’t track it down.  Can you help?  Want Less Tummy

 

Dear W.L. Tummy:  Unfortunately, spot reduction (i.e. losing fat in just one place) is a myth.  In fact building up your abs can actually give you a bigger stomach (as the muscles will get bigger!).  Here are a couple of articles on that myth: http://www.acefitness.org/fitnessqanda/fitnessqanda_display.aspx?itemid=341, http://www.ab-core-and-stomach-exercises.com/exercise-myths.html.  There is no silver bullet, to lose fat you lose it all over, and only a combination of exercise and healthy eating will work.

 

Dear Coach:  Can you remind me when I should kick in fly?  New Flyer

 

Dear N. Flyer:  There should be two kicks per stroke in fly.  The first kick is at the top of the stroke (kick down as your hands enter the water), and the second is at the back of the stroke (kick down as your hands reach your hips).  Ask your coach for some feedback if you’re not sure if you’re kicking at the right time.

 

Dear Coach:  Am I allowed one stroke on my stomach when finishing in backstroke, just like when I do a flip turn in backstroke?  A Backstroker

 

Dear A. Backstroker:  No.  You are only permitted to be on your stomach in backstroke for the last stroke before a backstroke flip turn.  That stroke must be part of a continuous turning motion.  You may not turn onto your stomach for a backstroke turn if you do not do a flip turn.  When finishing a backstroke race, you must touch the wall with some part of your body while still on your back.

 

Dear Coach:  Can I do a flip turn from back to breast?  Want to Improve my IM

 

Dear W.t.I.m. IM:  No.  The backstroke part of the back to breast turn is considered a backstroke finish.  See the question above for the backstroke finish rules.

 

Dear Coach:  How far can I go underwater when pushing off the wall (start or turn)?  Working on my Turns

 

Dear W.o.m. Turns:  In freestyle, backstroke and butterfly some portion of your body must break the surface before the 15m mark.  In breaststroke, it is legal to stay underwater longer but is difficult to do so due to the limit on what you can do underwater (see next question).

 

Dear Coach:  How many kicks and what kind of kicks can I do when I’m underwater after pushing off the wall on a start or turn?  Also Working on my Turns

 

Dear A.W.o.m. Turns:  In freestyle, backstroke and butterfly you can do any number of kicks below and at the surface (as long as you don’t go past 15m underwater).  In fly, they must be dolphin kicks on your front.  In backstroke they can be flutter and/or dolphin but must be on your back.  In free, they can be flutter and/or dolphin on your front, back or side.  In breaststroke, you are permitted to do just one underwater pull-out which consists of a fly-like arm motion with just one dolphin kick, followed by one whip kick as your arms move back above your head.  Your head must then break the surface before the widest part of your first breaststroke stroke.  You cannot do breaststroke kicks without the corresponding arm movement at the surface like you can for the other strokes.  In other words, flutter kick is legal freestyle, back kick is legal back stroke, dolphin kick is legal fly, but breast kick is not legal breaststroke.

 

Note: More turn questions next time!

 

 

Private and Semi-Private Masters Swim Lessons

 

June 2009:

Mon 9:45-10:45am Jun 15, 22

Mon 7:15-8:15pm Jun 22, 29

Tue 7:15-8:15pm Jun 16, 30

Wed 6:00-7:00pm Jun 17, 24

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

Spring / Summer Masters Sessions

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 4^th – June 30^th; except May 16^th and 18^th):

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 2^nd – Sept 5^th; except Aug 3^rd):

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: Lynn

Spring 6pm Whitecaps I: Lynn

Spring 7:10pm Whitecaps II: Mits

Summer: July 6pm Whitecaps: Lynn; August 6pm Whitecaps: Mits

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 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