From: Lynn Marshall
[lynnmarshall@sympatico.ca]
Carleton Masters Swimming Newsletter
#228 Saturday,
July 11th, 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 (57 addresses), 7:10pm Whitecaps II
(37 addresses), 8:10pm Nightcaps (29 addresses), Masters “Alumni” (41
addresses).
“99% of the
failures come from people who have the habit of making excuses." – George
Washington
Summer Sessions
Dates
The Summer session is now
underway. Note that there will be no workouts on Mon
Aug 3rd (Civic
There are just two
Masters groups running for Summer: 7:30am and 6pm. The 6pm group is
full. Contact Lynn or Athletics Customer Service to be put on the waiting
list.
Know Anybody with
Active Kids Age 6+?
The Bytown Storm Triathlon club is hosting a
Kids of Steel Triathlon on Sun Aug
23rd and Liz McKeown
(6pm Whitecaps) is helping to get the word out! For those of you not
familiar with Kids of Steel, they are internationally sanctioned events for
youth aged 6+ where youth of all different ability levels are welcomed to
participate in a triathlon in which the distances of all three sections (swim,
bike and run) are age appropriate and the environment is family oriented. In
other words, no matter if you wear a lifejacket for the swim or training wheels
on the bike or walk for the run route…..all are
welcome.
If this sounds of
interest to your kids then please read on…..or send along to other families you
know who might be interested. Given that this is the first year the Bytown club
has organized this event, every bit of marketing is required to ensure adequate
participation numbers.
The following is a link
to the club hosting the event, the Bytown Storm Triathlon club where further
race information can be found: http://www.bytowntriathlon.com/Dunrobin_KOS_Triathlon.html.
Please contact Liz at elizabethmckeown@rogers.com
if you have any questions.
Swimmer
Notes
Lane
Etiquette: Just a few notes on lane etiquette
for new and returning swimmers. First, when you stop, ensure that you keep
out of the way of those who are still swimming and make sure that they have the
space to swim right to the wall. If you take a break, join back in with
your lane so that everyone is swimming the workout together (don’t continue
where you left off)! If you arrive late, join in with your lane, don’t
start the warm up from the beginning. Never start less than 5 seconds
ahead or less than 5 seconds behind another swimmer, and ensure that you stay 5
seconds behind the person in front during each repeat. If you are catching
up, ask to go ahead!
News
Articles:
-
- Canadian Media Ignoring Suit
Controversy: http://www.swimnews.com/News/view/7020
- No Adidas Hydrofoil Suit for US
World Champ Trials: http://reachforthewall.com/2009/07/02/adidas-skips-u-s-champs-u-s-swimmers-wont-get-wr-suit/
- Calorie Burn after Exercise is
'Minimal': http://www.nationalpost.com/arts/story.html?id=1680600
- Why it’s bad to be a “Couch
Potato”: Cardiac events while watching sport on TV: http://www.sportsscientists.com/2009/06/dangers-of-watching-elite-sport-health.html
- Huge amounts of cola can cause
muscle problems: http://www.reuters.com/article/healthNews/idUSTRE5546ID20090605
- Ways To Predict Exercise-induced
Asthma And Its Severity Without Requiring An Exercise Challenge: http://www.sciencedaily.com/releases/2009/05/090530172218.htm
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
Summer Session
Information
Check this part of the newsletter
for information on pool allocation, coaches and coaching changes, time trials
and attendance statistics.
Earlybirds will be in the deep end,
Whitecaps will be in the shallow end and Saturdays will be a mix of shallow and
deep. Don’t forget that for the summer Saturday workouts are 10:30-11:30am
ONLY!
Here are the time trials planned for
the Summer session:
- Tue/Wed Jul 7/8th
200
- Wed Aug 5th: 2 x
50
- Wed Aug 12th
400
- Tue/Wed Aug 18/19th:
800/1500
- Fri Aug 28th 200 or
400
- Wed Sept 2nd
100
- Thu/Fri Sept 3/4th
relays
There were quite a few improvements
in the recent 200 time trial (Tue
Jul 7th / Wed Jul 8th). Most improved was Sean Grimes (7:30am Earlybirds), who
improved his 200 free by 54.2 seconds!! Here’s a list of all those who
improved – well done, all!:
200
free:
Sean
Grimes (54.2); Carol Alexander (6.6); Tricia Gerrow (2.5); Katherine Venance (1.8); Joan Haysom (0.8); Dawn Walsh
(0.1)
200
breast:
Karen
Jensen (2.3)
200IM:
Jim
Lee (1.1)
We take attendance on weekdays and
those with the best attendance are listed here. After 4 workouts, there
are already just a few with perfect attendance!
7:30am Earlybirds
I (July 3-10th; 4
workouts; range: 14-23; avg.: 17.5)
Perfect Attendance: Carol A, Christiane W, Madelayne DG, Nicole
LS
6pm Whitecaps
I (July 2-9th; 4 workouts;
range: 17-24; avg.: 19.5)
Perfect Attendance: Rob K
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
Sun Jul 12th Somersault
Carleton Place Graham Beasley 1932m Swim: MSO Registration not required
http://somersault.ca/swims.htm
Sat Jul 18th Easter Seals
3k Swim (Nepean Sailing Club): MSO Registration not required
http://nsc.ca/easterseals/swim/
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 1st Somersault
National Capital 1500m Swim: MSO
Registration not required
http://somersault.ca/swims.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 Water 500m, 1k, 1.5k, 3k Swims #2 (still need a referee for
sanction)
Sun Aug 9th Welland Open
Water 1k, 3k and 5k Swims
http://www.mastersswimmingontario.ca/competition/schedule01.htm
and pick appropriate entry form
Sun Aug 16th Somersault
1000 Islands 1500m Swim: MSO Registration not
required
http://somersault.ca/swims.htm
Sat Sept 5th Somersault
Canadian 3864m and 1932m Swims: MSO Registration not required
http://somersault.ca/swims.htm
Sun Sept 13th St Marys 5k
Open Water Swim
Fri-Sun May 21-24th, 2010
Masters Nationals 2010
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!!)
Sat Jul
4th Meech
Lots of Carleton participants and
well done by all! Congrats especially to Francois Audet (7:30am Earlybirds) on his
50-54 course record! Full results at: http://www.sportstats.ca. Let me know
if I missed anyone!
Francois
Audet (7:30am Earlybirds; 50-54):
11th overall, 1st
in age group in 1:25:24
Sheila
Kealey (7:30am Earlybirds; 40-44):
31st overall; tie for 3rd woman overall; 2nd in age group in
1:30:23
Brad
Shapansky (7:30am Earlybirds; 45-49):
38th overall; 7th in age group in
1:32:47
Margie
Bailey (6pm Whitecaps; 35-39):
57th overall and 1st
in age group in 1:35:49
Anita
Pozgay (x-7:30am Earlybirds; 40-44):
88th overall and 5th in age group in
1:41:35
Paul
Scully (8:30am Earlybirds; 40-44):
94th overall and 11th in age group in
1:42:38
Karen
Jensen (7:30am Earlybirds; 45-49):
145th overall and 4th in age group in
1:51:59
Susan
Nevitt-Jelle (7:30am Earlybirds; 45-49):
154th overall and 6th in age group in
1:52:41
Sandy
Lawson (x-7:30am Earlybirds; 40-44):
179th overall and 12th in age group in
1:58:51
Tamsin
Douglas (x-7:30am Earlybirds; 40-44):
183rd overall and 13th in age group in
2:00:13
Teams:
Ian
Lorimer (7:30am Earlybirds) did the swim on
the 7th placed (3rd men’s) team; his time was
21:45 and the team 1:36:32
Pete
Lithgow (6pm Whitecaps) did the swim on the
16th placed (10th mixed) team; his time was 16:55 and the
team 1:43:12
Sun Jul
5th Syndenham (
Full results at http://www.sportstats.ca. Let me know
if I missed anyone! Congrats to Sam on her age group
win!
Samantha
Klus (6pm Whitecaps; 14-15):
23rd overall; 3rd
woman and 1st in age group in
1:15:44
Sat Jul
11th Junior Women’s National Triathlon Champs,
Full results at http://www.sportstats.ca. Congrats to
Joanna and Jade on their races!
Joanna
Brown (6pm Whitecaps): 9th in
1:02:34
Jade
Gregory (6pm Whitecaps): 29th in
1:09:30
Ask the
Coach
Dear Coach:
What should I
eat before swimming? New Swimmer
Dear N.
Swimmer: It depends, but eating something within a couple of hours of your
swim is a good idea! If you swim in the morning, ensure that you take the
time for some breakfast before you come to the pool. Drinking coffee isn’t
a great idea, as it is a diuretic. You can experiment with different
foods, but generally something that is easy to digest is a good idea. If
you swim in the evening, try to avoid a large meal right before you swim, but
ensure that you have a snack in the late afternoon. Again, experiment with
different foods to see what sits well in your
stomach.
Dear
Coach: I have a
friend who always gets water in her ears when she swims and she finds it very
painful. The over the counter ear plugs that she’s tried don’t work well,
either. Is there somewhere where she can get custom ear plugs?
Friend with Sore Ears
Dear F.w.S.
Ears: You can get custom ear plugs, but I believe that they are fairly
expensive. Ask a doctor for a recommendation or “google” gives lots of
hits, like: http://www.bcwdincorporated.com/. Another option is to
experiment with different over the counter ear plugs – some work much better
than others, and it depends on the shape of your ear canals as to what is
best.
Dear
Coach: Here’s some free
advice… Allow more than one day between having your eyebrows waxed and
wearing swim goggles. Ouch!
Private and Semi-Private Masters
Swim Lessons
July/August 2009:
Mon 7:15-8:15pm August 10, 17,
24
Tue 7:15-8:15pm July 28; August 11,
18
Wed 7:00-8:00pm August
26
Thu 7:15-8:15pm August 13, 20,
27
Prices:
Private:
$52.50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus GST.
Contact
Reminders
Summer Masters
Session:
You can register by phone, in person
or on-line for the 7:30am group. (The 6pm group is full – ask to be put on
the waiting list.) 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.
Summer (July
2nd – Sept 5th; except Aug 3rd): prices
pro-rated after July 17th
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: FULL
Saturday: 10:30-11:30am
ONLY
Child Safety Supervision:
6:00-7:10pm MTuTh ONLY: $56
Coaches:
Earlybirds:
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