From: Lynn Marshall
[lynnmarshall@sympatico.ca]
Carleton Masters Swimming Newsletter
#231 Saturday,
August 22nd, 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 (59 addresses), 7:10pm Whitecaps II
(38 addresses), 8:10pm Nightcaps (29 addresses), Masters “Alumni” (41
addresses).
"Listen to your
body. Do not be a blind and deaf tenant". – George Sheehan, runner,
author
Summer Sessions
Dates
The summer session ends Sat Sept
5th 10:30-11:30am. There are no further
cancellations this term.
Fall/Winter
Program Information and Registration
Registration for
Fall and Winter Masters has started. Carleton Masters
remain members-only programs. New for this year is that regular and morning
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. You now need to have your photo taken
for your new membership card. 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!
As of
noon today, there are just 2 spots left in the Fall for 6pm, and we need one
more child to reach the minimum of 6 for Child Safety
Supervision.
The Fall 7:30am, Fall 7:10pm, and Winter 6pm groups are about half full (other
groups currently have a fair bit of space).
Here’s a summary of
dates and prices:
Fall: Tue Sept
8th – Fri Dec 18th, except Sat Oct 10th, Mon
Oct 12th
Winter: Mon Jan
4th (Earlybirds); Tue Jan 5th (Whitecaps I/II); Thu Jan
7th (Whitecaps III) – Fri Apr 16th, except Mon Feb
15th, Fri Apr 2nd, 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:
Earlybirds II:
8:30-9:30am MWF + 8:30-9:30am OR
9:30-10:30am Sat: $132+GST each term; Coach:
Whitecaps I:
6:00-7:10pm MTuTh + 8:30-9:30am OR
9:30-10:30am Sat: $142+GST each term; Coach:
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;
Note: 6 children needed for this
program to run!
Permanent Locker
Renewals
Permanent locker renewals will take
place in early September. If new permanent lockers are available, they
will go on sale in late September.
Found Women’s
Carleton Swim Suit
Margaret
King (8:30am Earlybirds) has given me a
Women’s Carleton suit (black with white trim and “CARLETON” on chest) that she
found in the change room – thanks, Margaret! We believe that it could have
been there for some time (a couple of weeks?). I think it’s a size 36
(maybe 38). If it’s yours, let me know!
Swimmer
Notes
Swimmer
Updates:
- Karen Jensen (7:30am Earlybirds) was hit by
a car while cycling home from work on Mon Aug 10th. She
suffered a severe concussion, dislocated shoulder, broken finger, torn knee, and
many bruises :-(. She was very touched and sends a big thank you to the
group for the card signed by the Earlybirds on Fri Aug 14th,
especially to Dawn Walsh and
Jen Lee who chose and dropped off
the card, respectively! Karen dropped by workout on Fri Aug
21st (after a run on the treadmill!) and brought us all muffins –
thanks, Karen! She is looking great, and hopes to be back swimming
soon.
- Kirsten Stobenau (x-6pm Whitecaps) reports
that the whole family is off to
- Best wishes to Jen Lee (7:30am Earlybirds) who has just
left
- Lianna Fotia (8:30/7:30am Earlybirds) is
heading back to University in
- Rob Kalwarowsky (6pm Whitecaps) is now back
at MIT. His water polo training camp started Fri Aug 21st and
the team is spending 7 hours/day in the pool!!
- Alison Howard (x-Ottawa Titans Waterpolo)
completed her wet-suit aided swim of the 610km
News
Articles:
- Exercise Fanatics Suffer
Withdrawal Like Drag Addicts: http://www.thisislondon.co.uk/standard/article-23733693-details/Exercise+fanatics+'suffer+withdrawal+like+drug+addicts'/article.do
- Phelps in Car Crash (sore ankle);
Cited for Invalid License: http://www.indianexpress.com/news/Phelps-admits-to-drinking-beer-before-car-crash/503023
- Amino Acids: Their Role in
Endurance Training: http://blog.firstendurance.com/2009/07/amino-acids-their-role-in-endurance-training/
- Atrial Fibrillation In Endurance
Athletes Still Poses Problems For Sports Cardiologists: http://www.sciencedaily.com/releases/2009/06/090621143221.htm
- The Relationship between Sleep and
Diet: Ghrelin, Leptin and You:
http://www.runningtimes.com/Article.aspx?ArticleID=17072
- Regular Daily Exercise Does Not
Increase Total Sleep Time: http://www.sciencedaily.com/releases/2009/06/090608071937.htm
- Testosterone ups older men's
muscle performance: http://www.reuters.com/article/healthNews/idUSTRE56G50V20090717
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
- Tue/ Wed Sept 1/2nd
100
- Thu/Fri Sept 3/4th
relays
There were several swimmers who
improved in the 400m time trial on Wed Aug 12th.
Congratulations to Natalie for the
biggest improvement: 19.2 seconds!!
400
free:
Natalie
Aucoin (19.2); Francois Jacques (7.2); Joan Haysom (estimated 1.1 if she hadn’t
stopped 50m early!!)
400IM:
Jen Lee (9.5)
My apologies that it was again one
of the hottest days in the pool in recent memory for the 800/1500 time trial
(Tue Aug 18th / Wed Aug 19th) yet again this term. I
am starting to think that someone in Physical Plant has our workout themes
posted in his/her office and deliberately cranks up the heat during the distance
time trial week, as this is about the third time in a row it’s been hot for the
long swim :-) !
Dave
Bourdon (6pm Whitecaps) was the only one
able to do his best time – kudos to him, especially as it was by 1:56, i.e.
nearly 2min!!
Due to the hot temperatures, all
those who were within 30 seconds of their best time did an excellent job, so
they are recognized here:
Stephanie Le
Saux-Farmer (7:30am Earlybirds):
+5
Rob
Kalwarowsky (6pm Whitecaps):
+13
Nicole Le
Saux (7:30am Earlybirds):
+21
Tricia
Gerrow (6pm Whitecaps):
+26
Fiona
Hill (6pm Whitecaps):
+29
We take attendance on weekdays and
those with the best attendance are listed here. There is now nobody left
with perfect attendance, due to vacations. As Rob is now back at MIT, Zi
has a lock on the best attendance award if he can keep it
up!!
7:30am Earlybirds
I (July 3-August 21st; 21
workouts; range: 14-26; avg.: 19.0)
Missed 3 Workouts: Larry D, Madelayne DG
Missed 4 Workouts:
Christiane W, Jim
L
6pm Whitecaps
I (July 2-August 20th; 21
workouts; range: 11-30; avg.: 21.8)
Missed 1 Workout: Rob K
Missed 2 Workouts: Zi Z
Missed 3 Workouts: Romy S
Missed 4 Workouts: Sean D
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
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: CANCELLED
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!!)
Sun Aug
9th
There were about 20 swimmers age 12+
in the four distances (500m, 1k, 1.5k, 3k), with about 10 in the
3k.
Lynn
Marshall (Coach): 1st overall in
3k in 39:01
Sun Aug
16th 1000 Islands Olympic Triathlon (1.5k/40k/10k; 125
participants)
Well done, Margie! Did any
other Carleton swimmers participate in any of the 1000
Margie
Bailey (6pm Whitecaps; 35-39):
27th overall, 5th woman and 1st in age group in
2:30:09
Tue Aug
18th Xerox 10k Run
Congrats to Susan and Lucie on their
runs! Full results at: http://www.sportstats.ca.
Susan
Nevitt-Yelle (7:30am Earlybirds; 40-49):
78th overall, 10th woman and 3rd in age group in 46:14.0
(46:03.0)
Lucie
Boudreau (7:30am Earlybirds; 50+):
144th overall, 32nd woman and 10th in age group
in 52:53.5 (52:41.9)
Tue Aug
18th / Fri Aug 21st Triathlon Individual and Team at
Congratulations to Joanna and
Tristan on their great results!! The individual event was 750m swim / 20k
bike / 5k run. The team event was the same distance but each leg was split
into 3 parts (with 3 people competing). See: http://cg2009.gems.pro/Result/Event_List.aspx?Sport_GUID=6a93a79c-ea66-47bd-b3b3-3919d0e48ae2&SetLanguage=en-CA.
Joanna
Brown (6pm Whitecaps): 6th
overall individual; bronze medal
team
Tristan
Woodfine (occasional 6pm Whitecaps):
15th overall individual; silver medal
team
Ask the
Coach
Dear Coach:
What is the
normal Carleton pool temperature and what was the temperature on the hot day a
few weeks ago? Hot Swimmer
Dear H.
Swimmer: The Carleton pool is usually in the 82-84F range. I’m not
sure which day you found especially hot – I think this week has been one of the
warmest lately – but it starts feeling very hot once it’s over 85F. The
very cold temperatures in mid-July were likely a little under 80F. It
doesn’t take much change for it to be very
noticeable.
Dear
Coach:
My stroke feels ok when
I'm not too tired, but if I'm really out of breath, I completely lose my form
and slows down dramatically
even thought I could be working just as hard, and all I can think about
is taking the next breath. What can I do? Bad Form when Tired
Swimmer
Dear B.F.w.T. Swimmer:
This is completely normal :-).
Competitive swimmers train for *years* to counter that effect, and even Olympic
gold medallists can fall apart. See if you can find a clip of the final of
the women's 200m breast at the recent World Championships in
Dear
Coach: My flutter
kick is really quite slow when compared to others', but it's relatively
very fast with fins on. Does this mean that I have the power but not the
technique for flutter kicking? Poor Flutter
Kicker
Dear P.F. Kicker:
The speed of your kick relative to
others (with or without fins) is relatively "unimportant" in the global scale of
things. It's the speed of your swim that's important. However, some
people are much faster with fins than without, often due to lack of ankle
flexibility. When you sit on the floor with your legs straight out in
front of you, you should be able to touch your big toes on the floor (by
pointing your toes and turning your toes and knees in). If not, work on
some ankle flexibility or at least hold your feet in the best position you can
reach while kicking.
Private and Semi-Private Masters
Swim Lessons
August 2009:
Thu 7:15-8:15pm August
27
(Note that for September through
November, Fri 9:45-10:45am will likely be the only time slot
available.)
Prices:
Private:
$52.50 per hour, plus
GST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus GST.
Contact
Reminders
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