Carleton Masters Swimming Newsletter #238                      Saturday, November 28^th, 2009

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 and Alumni: 7:30am Earlybirds (39 addresses), 8:30am Earlybirds (21 addresses), 6pm Whitecaps I (40 addresses), 7:10pm Whitecaps II (37 addresses), 8:10pm Nightcaps (17 addresses), Masters “Alumni” (36 addresses).

 

 

“One of the greatest discoveries a man makes, one of his great surprises, is to find he can do what he was afraid he couldn’t do.” – Henry Ford

 

 

Fall Session Dates / Updates

The Fall session runs until Fri Dec 18^th.  Note that the 100m time trials for the 6pm Whitecaps and Earlybirds originally scheduled for Thu / Fri Dec 3^rd / 4^th have been moved to Tue / Wed Dec 8^th / 9^th, so that both groups will have the deep end.

   For Winter, 6pm Whitecaps 1 is full (waiting list available).  All other groups have lots of space.  However, note that the 7:10pm Whitecaps and 7:30am Earlybirds will probably fill up.

 

 

NEXT SATURDAY!!: Carleton Masters Christmas Party

Once again Don Wells (6pm Whitecaps), Joanie Conrad (8:10pm Whitecaps), Sam and Ben (x-Safety Supervision) have kindly agreed to host the holiday party at 376 Hamilton Ave South.  It will be held on Sat Dec 5^th starting at 6:30pm.  Swimmers from all groups (plus alumni) and their families are welcome.  It’s potluck and BYOB.  Full details and a map at: http://carletonmasters.tripod.com/party09.pdf.

 

 

Club History

The latest on the club history can now be found at: http://carletonmasters.tripod.com/clubhistory.html.

 

 

Masters Swimming Training Camps

There are some upcoming training camps available for those who want to get in some extra training or need an excuse to go south in the Winter!

 - MSO Swim Training Camp at Margarita Island, Venezuala, Jan 5-12^th or 12-19^th, 2010 (MSO members only): http://www.npconsultants.com/oannesathletics/

 - Swim with Jim Wright in the Florida Keys: 5-15 days from Dec 1^st, 2009 through May 31^st, 2010 (open to all): http://www.sunnysidebb.ca/swimwithjim/

 

 

Swimmer Notes   

 

Swimmer Updates:

 - Rod Haney (7:30am Earlybirds) kindly sent on a recent newsletter to Marilyn Adams (x-Earlybirds / Whitecaps “B”) coach, and she sent this update:

   “We are living in Sechelt, B.C., a small town on the Sunshine coast just a 40 min ferry ride north of Vancouver. We are both well, I’m 4 weeks post-op from having had a hip replacement but all is good.

   I’m still involved in swimming as head coach for the Special Olympics Swim Team and coach for the only age group swim team in the area. Both are voluntary positions. We keep busy with our kayak group, sail boat, usual retirement things etc, etc.

   I notice my name on your list of coaches. 1996 -98 I did coach B group and April coached A group ’97 -98. I also coached the 7:30 –8:30 a.m. group and I believe started the 8:30 – 9:30 a.m. group. I have fond memories of my coaching days with the Whitecaps.

   We have room so am leaving an open Invitation to anybody coming this way to visit.”

 

Reminders from the Pool Staff:  Please make sure that you exit the water promptly at the end of the Masters workout, so that the next group can get into the pool on time.  Also, please do not lean on or pull on the lane ropes, unless it’s an emergency (e.g. cramp, etc.).

News Articles:

- Aging to Stop at Age 50?: http://news.bbc.co.uk/2/hi/health/8314442.stm

- Facts and Fiction about the "Stitch": http://www.pponline.co.uk/encyc/0705.htm

- Fitness Levels Decline with Age, Especially after 45: http://www.sciencedaily.com/releases/2009/10/091026161846.htm 

- Pushing past the Pain of Exertion: http://www.nytimes.com/2009/10/29/fashion/29FITNESS.html

- Ten Simple Ways to Boost Endurance: http://www.trifuel.com/training/triathlon-training/ten-simple-ways-to-boost-endurance 

- More Cyclists Leading to More Injuries?: http://well.blogs.nytimes.com/2009/10/27/do-more-bicyclists-lead-to-more-injuries/ 

 

Swim Suits for Sale:  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! 

 

Caps and Goggles to Borrow:  Lynn always has a “lost and found” bag full of spare caps and goggles to borrow if you forget (or break) yours.

 

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 the $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.

 

 

Fall Session Information

In this section of the newsletter you’ll find information on time trials, attendance, and other Masters workout news.

 

Thanks to the 6pm Whitecaps group for swimming in the shallow end (instead of the usual deep end) on Thu Nov 19^th to accommodate the High School Swim Meet hosted by ROCS.

 

The 6pm Whitecaps group will again move to the shallow end on Thu Dec 3^rd to accommodate a ROCS swim meet.  That’s the reason for the date change for the 100m time trial.  Thanks for your understanding!

The time trials planned for this term are as follows:

Monday, October 5^th: 400 (Earlybirds; 6pm/7:10pm Whitecaps)

Tuesday/Wednesday November 10/11^th: 2 x 50 (Earlybirds; 6pm Whitecaps)

Tuesday/Wednesday November 17/18^th: 200 (Earlybirds; 6pm Whitecaps)

Thursday/Friday November 26/27^th: 800/1500 (All groups)

Tuesday/Wednesday December 8/9^th: 100 (Earlybirds; 6pm Whitecaps): Note date change from Dec 3^rd / 4^th

Thursday/Friday December 17/18^th: relays (Earlybirds; 6pm Whitecaps)

 

The 1500/800 time trial was held this past Thu/Fri for all groups.  Good job by all who participated.  Due to an unusually large turn out by the 6pm Whitecaps, three of the six lanes ended up in “clumps”.  My apologies for that – we need a bigger pool!  Meredith Curren (6pm Whitecaps) who led the lane 5 “draft train” found this article on drafting in swimming, which may be of interest (to see just how much easier it is when you’re not leading!).  Note that the speeds discussed in this article are 1.6 to 2.0 m/s (i.e. FAST!).  That corresponds to a 100m pace of 1:02.5 to 50 seconds!  More realistic speeds for the Masters 800/1500 time trial would be 0.75 (2:15/100m) to 1.25m/s (1:20/100m).  Anyway, the principle still applies.

 - Analysis of drafting effects in swimming using computational fluid dynamics: http://www.sce.carleton.ca/courses/sysc-2002/f09/drafting.pdf.

 

Here are the improvements plus those who were very close to their best times (indicated with a minus sign), led by Siobhan Welsh (7:30am Earlybirds) who took a whopping 1:43 off her 800m free, and Kathy Brown (8:10pm Whitecaps) who took 1:13 off her 1500m free!

 

800m free: 

Siobhan Welsh (7:30am Earlybirds) 1:43; Nicole Le Saux (7:30am Earlybirds) -7; Ursula Scott (7:30am Earlybirds) -8; Andrea Chandler (6pm Whitecaps) -15

 

1500m free:

Kathy Brown (8:10pm Whitecaps) 1:13; Liz McKeown (7:10pm Whitecaps) 43; Carla Sowinski (8:30am Earlybirds) 40; Nicole Galvin (7:10pm Whitecaps) 25; Natalie Aucoin (6pm Whitecaps) -10; Dawn Walsh (6pm Whitecaps) -12; Colette Kenney (8:30am Earlybirds) -15

 

Special mention to Penny Estabrooks (8:30am Earlybirds) who did an 800IM (with nearly even splits!), and to Karen Jensen (7:30am Earlybirds) who swam her 1500 alternating 100fs / 100br.

 

On Nov 17/18^th the 6pm Whitecaps and Earlybirds did a timed 200.  There were lots of improvements with the largest being by Sebastien Robillard-Cardinal (6pm Whitecaps) who improved his 200m free by 14.3 seconds!  Here’s the full list:

 

200m free:

Sebastien Robillard-Cardinal (6pm Whitecaps) 14.3; Andrea Chandler (6pm Whitecaps) 8.8; Carla Sowinski (8:30am Earlybirds) 6.8; Amelia Zimmermann (6pm Whitecaps) 5.7; Lina Vincent (6pm Whitecaps) 2.9; Natalie Aucoin (6pm Whitecaps) 2.0; Brad Shapansky (7:30am Earlybirds) 1.9

 

200m breast:

Karen Jensen (7:30am Earlybirds) 6.4; Don Wells (6pm Whitecaps) 5.6

 

200m fly:

Madelayne DeGrace (7:30am Earlybirds) 0.1

 

200m IM:

Ray Anderson (7:30am Earlybirds) 1.8

 

We take attendance at weekday workouts, and include the attendance leaders in the newsletter.  Those with the best attendance for the term receive certificates.  There are now just 5 swimmers with perfect attendance.  (Please do let me know of any errors below.)

 

7:30am Earlybirds 1 (Sept 9-Nov 27^th; 34 workouts; range 14-25; average 21.4):

Perfect Attendance: Angela D

Missed 2 Workouts: Madelayne DG

 

8:30am Earlybirds 2 (Sept 9-Nov 27^th; 34 workouts; range 9-20; average 15.3):

Perfect Attendance: Colette K

Missed 1 Workout: Margaret K

Missed 2 Workouts: Susan N-Y

 

6:00pm Whitecaps 1 (Sept 8-Nov 26^th; 34 workouts; range 17-29; average 24.5)

Perfect Attendance: Cam D, Don W

Missed 1 Workout: Sylvie O

Missed 2 Workouts: Joanne D, Natalie A

 

7:10pm Whitecaps 2 (Sept 8-Nov 26^th; 34 workouts; range 10-25; average 14.9)

Missed 6 Workouts: Jamie C

 

8:10pm Whitecaps 3 (Sept 8-Nov 26^th; 24 workouts; range 7-17; average 11.3)

Perfect Attendance: Zi Z

Missed 3 Workouts: Elaine C, Joanie C

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is now $36 ($35 to MSO plus $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  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 tentative and confirmed upcoming competitions (mostly) in Ontario and Quebec.  More meets and more details will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.   

 

Sat Nov 28^th Sainte-Foy Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8480

Sat Dec 5^th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoDec509sprintmeet.pdf

Sat Dec 5^th Montreal North Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8013

Sun Dec 13^th North York Pentathlon (SCM) http://www.mastersswimmingontario.ca/pdf/Pentathlon2009.pdf

Sun Jan 10^th, 2010 Muskoka Masters Invitational (SCM) http://www.mastersswimmingontario.ca/pdf/MUSAC2010.pdf

Sun Jan 24^th Alderwood Teddy Bares Swim Meet (SCY) http://www.mastersswimmingontario.ca/pdf/ATB2010.pdf

Sat Jan 30^th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoJan3010sprintmeet.pdf

Sat Jan 30^th Pointe-Claire Meet (SCM) TBC

Fri-Sat Feb 5-6^th Quebec City Meet (LCM?) TBC

Sun Feb 7^th Burlington Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/Burlington2010.pdf

Sat Feb 13^th St Lambert Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8248

Sun Feb 21^st Nepean Masters Meet (LCM) TBC

Sun Feb 21^st Barrie Chili Fest (SCM) TBC

Sun Mar 7^th Milton Meet (SCM) TBC

Sat Mar 13^th Technosport Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf

Sat Mar 13^th Dollard-des-Ormeaux Meet (SCM) TBC

Fri-Sun Mar 19-21^st Ontario Masters Provincials, London, ON (SCM) TBC

Fri-Sun Apr 16-18^th Quebec Masters Provincials, Sainte-Foy (SCM)

    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134

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

Jul 31-Aug 6^th 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!!)

 

Sat Nov 21^st Shark Tank at Ottawa U

Despite its intimidating name, this competition was pretty low key and fairly lightly attended, making for a fun evening.  The Ottawa U pool was set up LCM (50m pool) with no lane ropes.  The pool was set up like a square open water swim course with a marker in each corner about 5m from each wall, and two extra markers about 5m apart in between the two shallow end markers.  The first leg of the course started at the deep end blocks and was down the middle and through the two extra markers, with a right turn, and then the course was clockwise squares ending with a finish on the deep end walls by lanes 1-2.  There were 14 swimmers.  We started with a 400m (4 squares), done in two heats of 7.  All 7 swimmers started together, but the first marker wasn’t as chaotic as I expected, and despite my best efforts, I didn’t get there first L !  Second (and last) was an 800m swim (8 squares) with just one heat, where the swimmers started 3 seconds apart, going from fastest to slowest based on the 400m time.  As I got to start first, I was finally successful in getting to the first marker first!  MSO registration was not required and I recommend this format for anyone who enjoys open water swimming.  The competitors were a mix of triathletes, Masters swimmers, open water swimmers, and lifeguards.  The organizer, Chris Lindsay (http://www.helluva.ca/) plans another similar event in the future.

   Lynn was the only Carleton swimmer.  Results at: http://www.sce.carleton.ca/courses/sysc-2002/f09/SharkTankResultsNov21.pdf.

Lynn Marshall (Coach; 40-49): 1^st overall in 400 (4:57) and 800 (10:07).

 

Sat Dec 5^th TriRudy Awards

The annual TriRudy Awards will be held on Sat Dec 5^th.  Colette Kenney (8:30am Earlybirds) will be receiving her 3^rd award – awesome job, Colette!!  Other Carleton alumni include Gord Larose (x-7:30am Earlybirds; his first award), and Sheldon Betts (x-7:30am Earlybirds); also his first).  If I’ve missed anyone, please let me know!

 

Ask the Coach

 

Dear Coach:  Where can I get prescription goggles?  Short-sighted swimmer

 

Dear S-s. Swimmer:  Christiane Wilke (7:30am Earlybirds) reports that Sports 4 on Bank near Laurier is carrying Speedo prescription goggles.  I believe that most Ottawa Sports Experts also carry these.  As always, phone ahead to check they have what you’re looking for.  There’s also a large selection of on-line stores that sell prescription goggles.

 

Dear Coach:  I missed signing up for the 6pm Whitecaps group for Winter and it’s now full.  What should I do?  Swimmer who hasn’t been Reading the Newsletter

 

Dear S.w.h.b.R.t. Newsletter:  Get your name on the waiting list ASAP!  It’s possible that some swimmers may change their plans and move to another time.  If not, when the Winter term starts I will determine if there are any lanes that have space, and, if your lane can accommodate another person, I will ask the Customer Service staff to open up a spot for you.  If another time will work for you, you may also want to sign up for that time, just in case.

 

 

Private and Semi-Private Masters Swim Lessons

Fall 2009:

Mon 9:45-10:45am: Nov 30, Dec 7

Wed 7:50-8:50pm: Dec 16

Thu 8:00-9:00am: Dec 10, 17

Fri 9:45-10:45am: Dec 11

Sat 4:30-5:30pm: Dec 19 *

Sat 6:30-7:30pm: Dec 12 *

Sat 7:30-8:30pm: Dec 12 *

Sun 9:15-10:15am: Dec 20 *

* Note: Slight possibility of cancellation if this pool time is booked by another group.

 

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

 

Fall 2009 / Winter 2010 Program Information and Registration

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 can now be purchased in person anytime the Athletics Building is open at the new “Welcome Centre” – currently under construction by the Control Desk.  You 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. 

   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 Mon 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 (Note: Full for Fall)

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 (Note: Full for Fall and Winter)

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) (Note: Full for Fall)

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!

 

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