Carleton Masters Swimming Newsletter #229                               Saturday, July 25^th, 2009

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2008 / Winter/Spring/Summer 2009 and Alumni: 7:30am Earlybirds (54 addresses), 8:30am Earlybirds (29 addresses), 6pm Whitecaps I (58 addresses), 7:10pm Whitecaps II (37 addresses), 8:10pm Nightcaps (29 addresses), Masters “Alumni” (41 addresses).

 

 

"I think age is a very high price to pay for maturity." – Tom Stoppard

 

 

Summer Sessions Dates

The Summer session is now underway.  Note that there will be no workouts on Mon Aug 3^rd (Civic Holiday).  The Athletics building will be open 8am-8pm on that date, with the weight room open 8am-7:30pm, and one public swim from 12:30-3:30pm.  Masters runs as usual (10:30-11:30am) on Sat Aug 1^st.

   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.

 

 

Clear the Water on Time

Swimmers are reminded that they must clear the water promptly at the end of our swims to allow our lifeguards to have their well-deserved breaks!  On weekdays there is public swim before Masters (both morning and evening), so you can always start early, if desired.  On weekdays, you can also stay on the pool deck once you are out of the pool.  However, on Saturdays as there is no one in after us, the lifeguards will be locking the change rooms, so you need to leave the deck as quickly as possible.  Thanks for your cooperation!

 

 

Fall/Winter Program Information and Registration

Registration for Fall and Winter Masters starts Tue Aug 4^th (barring any issues with the CLASS system)!  New for this year is that memberships can be purchased on-line (approximately 5% convenience fee applies), and programs and memberships will soon be able to be purchased in person anytime the Athletics Building is open at the new “Welcome Centre” – currently under construction by the Control Desk.  Programs are almost the same as last year, except that Nightcaps has been renamed Whitecaps III (times unchanged), and Safety Supervision will no longer be offered on Saturdays. 

   Note that last year the Fall/Winter 6pm and 7:30am groups filled up very quickly.  If you plan to swim at one of those times, don’t wait until the programs start to register or you could be disappointed!

   Here’s a summary of dates and prices:

Fall: Tue Sept 8^th – Fri Dec 18^th, except Sat Oct 10^th, Mon Oct 12^th

Winter: Mon Jan 4^th (Earlybirds); Tue Jan 5^th (Whitecaps I/II); Thu Jan 7^th (Whitecaps III) – Fri Apr 16^th, except Sat Feb 15^th, Fri Apr 2^nd, Mon Apr 5th

Earlybirds I: 7:30-8:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Earlybirds II: 8:30-9:30am MWF + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coach: Lynn

Whitecaps I: 6:00-7:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $142+GST each term; Coach: Lynn

Whitecaps II: 7:10-8:10pm MTuTh + 8:30-9:30am OR 9:30-10:30am Sat: $132+GST each term; Coaches: Lynn (Mon); Mits (Tu/Th)

Whitecaps III: 8:10-9:10pm TuTh + 8:30-9:30am OR 9:30-10:30am Sat: $100+GST each term; Coach: Mits

Safety Supervision: 6:00-7:10pm MTuTh: $105 each term

 

 

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   

 

Swimmer Updates:

 - Sean Kerwin (x-7:10pm Whitecaps) reports that his work term in Waterloo is going well.  He recently went skydiving and is planning a trip to Germany and Switzerland in August.   He’ll be back swimming with Carleton Masters this Fall.

 - Nicole Le Saux (7:30am Earlybirds) had arthroscopic knee surgery on Wed Jul 15^th.  It went well (she wants the other knee done!) and we hope to see her back in the pool soon!

 - Amir Banihashemi (8:30am Earlybirds) is taking the summer off from Masters to enjoy married life!  He brought a replica wedding cake to the Earlybirds workout on Fri Jul 17^th.  It was wonderful!  Here are some great photos of the big day on Fri Jul 3^rd: http://photographybyramin.blogspot.com/2009/07/atefeh-amir.html.

 - Lucie Boudreau (7:30am Earlybirds) reports that she recently saw Penny Estabrooks (8:30am Earlybirds) while cycling in Gatineau Park.  Penny recently returned from a cycling trip to France and is enjoying her new bicycle.

 - Alison Howard (x-Ravens Waterpolo) is currently undertaking a wet-suit aided swim of the 610km Skeena River in BC to raise awareness of the threats to this area from oil and gas exploration.  To read more about this crazy undertaking, see: http://skeenawatershed.com/. 

 

News Articles:

- Higher Taller Faster Stronger: http://www.ottawacitizen.com/technology/Athletes+higher+taller+faster+stronger/1806529/story.html

- Return to textile-only suits for age group competitions as of 2010: http://www.swimnews.com/News/view/7072

- Why the applause must wait for 2010: http://www.swimnews.com/News/view/7076

- Could WR since Feb 08 be “asterisked”? http://www.swimnews.com/News/view/7063

- Extended Sleep may give Athletes a Boost: http://www.usatoday.com/news/health/2009-07-13-sleep-athletes_N.htm

- Sheila Kealey's (7:30am Earlybirds) Nutrition Digest Vol 17 - Energy Bars: What to look for, real food alternatives, and a great recipe: http://www.runnersweb.com/running/news_2009/rw_news_20090715_SK_Energy_Bars.html

- How Crocodile Blood can Improve Sports Performance: http://www.pponline.co.uk/encyc/0964.htm

 

Swim Suits for Sale:  Lots of new suits have recently arrived – ask to have a look.  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  The swim suits are available for browsing whenever Lynn is coaching – just ask! 

 

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.

 

 

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!  Lynn will coach Earlybirds and the July Whitecaps workouts.  Mits will coach the August Whitecaps workouts.  There will be a rotating coach schedule for Saturdays.

 

Here are the time trials planned for the Summer session:

- Tue/Wed Jul 7/8^th 200

- Wed Aug 5^th: 2 x 50

- Wed Aug 12^th 400

- Tue/Wed Aug 18/19^th: 800/1500

- Fri Aug 28^th 200 or 400

- Wed Sept 2^nd 100

- Thu/Fri Sept 3/4^th relays

 

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 3-24^th; 10 workouts; range: 14-26; avg.: 19.2)

Perfect Attendance: Christiane W

Missed 1 Workout: Carol A, Larry D, Madelayne DG

 

6pm Whitecaps I (July 2-23^rd; 10 workouts; range: 17-28; avg.: 22.4)

Perfect Attendance: Rob K

Missed 1 Workout: Mel C, Romy S, Zi Z

 

 

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.   

 

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 Water  500m, 1k, 1.5k, 3k Swims #2 (still need a referee for sanction)

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 Jul 12^th Carleton Place Graham Beasley Triathlon

Did any Carleton swimmers do this one?

 

Sat Jul 18^th Easter Seals 3k Swim (Nepean Sailing Club)

Sarah Farrish (x-8:30am Earlybirds) participated using a free entry given to Carleton by Jim Wright (Technosport) – thanks, Jim!  Sarah finished 4^th in her age category in 47:35 and was pleased with her swim.  Here’s her race report:

     “We had a shaky start to the event with thunder and lightening during registration, but after a 45 minute delay we were blessed with excellent conditions - flat water with only light rain. The race organizers did an excellent job coordinating all aspects of the race. Awards were given to the top 3 in each age category, along with numerous draw prizes. The facilities were great at both the start (Nepean Sailing Club) and the finish (Britannia Sailing Club), and there was plenty of food for hungry swimmers. I would definitely recommend this race for anyone who likes open water - the best part being that the entry fee goes toward Easter Seals, which supports children with physical disabilities. I hope to see lots of Carleton swimmers out next year!”

 

Sat Jul 25^th Technosport 3k Meech Lake Swim

Any Carleton swimmers?  Let me know.

 

 

Ask the Coach

 

Dear Coach:  How do I stop my goggles from fogging up?  In a Fog

 

Dear I.a. Fog:  Spit works well!  You can also try keeping a few drops of pool water inside the goggles.  There are also anti-fog drops available (I’m told dish washing liquid works, too), but those can be hard on the eyes.  Rinse your goggles after use and don’t rub them with anything rough.  Any dirt or scratches in your goggles will attract fog.

 

Dear Coach:  I always lose count of my lengths.  Any suggestions?  Lost Count (Again!)

 

Dear L.C.Again: There are nearly as many ways of counting as there are swimmers!  I count meters.  Some count lengths or 50s or 100s.  Some count by using letters of the alphabet, etc.  You need to find what works for you.  Unless you are taking exactly 1min for each 50, you can use the pace clock to assist with your counting.  For example, if it takes you approximately 45 seconds to do 50m and start at the top, then each time you swim 200m the pace clock should be back at (or near) the top.

 

Dear Coach:  I need help with pace clock math!  Any remedial lessons?  “Math is Hard”

 

Dear M.i.Hard:  If you have trouble with the math, sit down at home with a pencil and paper and a sample set that your lane might do, e.g. 10 x 100 @ 1:50.  Add up all the times (e.g. start at 0, 1:50 after 1, 3:40 after 2, etc.) and see if you notice a pattern (ignoring the minutes).  In this case, assuming that you started at the top, your leaving times would be 0, 50, 40, 30, 20, 10, 0, 50, 40, and 30.  Thus, every time you leave 10 seconds ahead of the time before.  Try this with a few different sets and you should start to see an improvement in your calculations at the pool!

 

 

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 Lynn for bookings.

 

 

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 2^nd – Sept 5^th; except Aug 3^rd): prices pro-rated after July 17^th

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: Lynn

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