From: Lynn Marshall
[lynnmarshall@sympatico.ca]Carleton Masters Swimming Newsletter
#239 Saturday,
December 12th, 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” (37 addresses).
"I don't run away
from a challenge because I am afraid. Instead, I run toward it because the only
way to escape fear is to trample it beneath your feet." – Nadia Comaneci
Session Dates and
Interim Workouts
The Fall session ends on Thu Dec
17th (evening groups) or Fri Dec 18th (morning
groups).
The Winter session
starts on Mon Jan 4th (morning groups ONLY), Tue Jan 5th
(6pm and 7:10pm Whitecaps ONLY), and Thu Jan 7th (8:10pm
Whitecaps). Please register ASAP if you haven’t already done so!
(There is a waiting list for 6pm Whitecaps.)
As there is sufficient
interest, we will be offering some interim workouts between the two
sessions. These are open to all those with a valid membership and who are
current Carleton Masters swimmers (i.e. registered for Fall 2009 and/or Winter
2010). Each workout costs $4.50. You pay at the Control Centre by
purchasing an adult public swim pass, and you must bring the paper receipt onto
the pool deck, write your name on the back, and give it to the coach, BEFORE you
get in the pool. No exceptions!! Your cooperation is
appreciated. Note that all workouts are open to swimmers in all five
Masters groups. Here’s the schedule (coaches are still being
finalized):
Sat
Dec 19th: 9:30-10:30am
Mon
Dec 21st: 5:15-6:30pm
Tue
Dec 22nd: 5:15-6:30pm
Mon
Dec 28th: 11:30am-12:30pm
Tue
Dec 29th: 11:30am-12:30pm
Sat
Jan 2nd: 11:30am-12:30pm
Mon
Jan 4th: 6:00-7:15pm
Athletics will be closed: Thu Dec 24
– Sat Dec 26th, plus Thu Dec 31st and Fri Jan
1st. On the other dates from Sat Dec 19th through
Sun Jan 3rd (inclusive), the building will be operating on a holiday
hours schedule, i.e. 8am-8pm. On these dates, the only public swim is
12:30-3:30pm. Also, the weight room and cardio room are open 8am-7:30pm
weekdays, and 8am-7pm weekends. Note that if you have a morning-only
membership it is good all day when the building is operating on a holiday
schedule.
Carleton Masters
Christmas Party
Thanks very much to Don Wells (6pm Whitecaps), Joanie Conrad (8:10pm Whitecaps), and
Sam and Ben (x-Safety Supervision) for hosting the
Masters Christmas Party for the 14th time!! It was a great
feast as usual.
Club
History
Thanks to Tom Anzai (Gefilte Fish Coach, and
Carleton Alumnus) for providing some further information on the history of the
Carleton Masters club:
“The first
Five
The rest of
the club history (still a work in progress) can be found at: http://carletonmasters.tripod.com/clubhistory.html.
Swimmer Notes
-
Congratulations to Debbie and Jim Lee (7:10pm Whitecaps) who
are now grandparents! On Mon Nov 30th, their daughter-in-law
gave birth to a boy,
- Romy Shaffenburg (6pm Whitecaps) is a
member of the Coro Vivo choir that recently had two performances (Dec
4th and 5th). Mits Kachi (Coach) was planning to attend
but went to the wrong church! Irene
Marushko (7:30am Earlybirds) was there and she said it was
great. The next Coro Vivo concert will be on Sat May 1st – more
details nearer the time.
-
Ursula
Scott (7:30am Earlybirds) sings with the
Orpheus Choral Group which is performing its Christmas concert on Sat. Dec 19th
at 7:30 p.m. at Annunciation of the Lord Church, 2414 Ogilvie Road. No
charge for admission. Free will offerings in support of the church's
Christmas Charities Campaign accepted. Refreshments served
afterwards.
- Rod Haney (7:30am Earlybirds) belongs to
the Capital City Chorus (Men’s Barbershop Chorus). They have two
traditional Christmas performances on Fri Dec 18th and Sat Dec
19th, see details at: http://www.capitalcitychorus.org/.
Tickets are $20 ($10 for students). Buying in advance is
recommended. Rod (roderick.haney@sympatico.ca) will
be happy to leave tickets for pick up at the door.
- Irene Marushko (7:30am Earlybirds) would
like you to sign the petition to get her street name changed. The City
Council broke its own rules in naming the street “Prive Madeleine Meilleur
Private”. Ask your coach at workout if you are
interested!
- George Tombler (6pm Whitecaps) has a
milestone birthday coming up. He’ll be 85 on Dec
22nd!!!
- The Bytown Storm Triathlon Club (many of whom
swim with Carleton Masters, most in the 7:10pm Whitecaps) is selling draw
tickets for three great gift baskets (total value about $2500!), see:
http://www.bytowntriathlon.com/.
Ask one of the members, drop by Kundstadt sports, or contact Greg Kealey at endurancentre1@yahoo.ca for tickets
($5 or 3 for $10).
News
Articles:
- Lewis Pugh Talks about Swimming at
the North Pole (video): http://www.ted.com/talks/lewis_pugh_swims_the_north_pole.html
- Triathletes and Injury:
http://www.nytimes.com/2009/11/26/fashion/26fitness.html?ref=nutrition
- The Role of Protein in Sports
Performance: http://www.pponline
- Exercise Keeps
Dangerous Visceral Fat away a Year after Weight Loss: http://www.sciencedaily.com/releases/2009/10/091029102740.htm
- Too Much TV (over
2hrs/day) Bad for Fitness even for the Active!: http://www.runnersweb.com/running/rw_news_frameset.html?http://www.runnersweb.com/running/news_2009/rw_news_20091103_ACMS_TV.html
- Heal Yourself with Your
Own Blood?: http://www.theglobeandmail.com/life/health/injured-heal-yourself-with-your-own-blood/article1351339/
- The Importance of
Taper: http://resources.runningfree.com/articles.php?article=the-importance-of-the-taper
- Exercise Improves Body
Image: http://www.sciencedaily.com/releases/2009/10/091008123235.htm
Swim Suits for
Caps and
Goggles to Borrow:
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
Nose Clips for
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 Dec
3rd to accommodate the ROCS swim meet.
The time trials for this term are as
follows:
Monday, October 5th: 400
(Earlybirds; 6pm/7:10pm Whitecaps)
Tuesday/Wednesday November
10/11th: 2 x 50 (Earlybirds; 6pm Whitecaps)
Tuesday/Wednesday November
17/18th: 200 (Earlybirds; 6pm Whitecaps)
Thursday/Friday November
26/27th: 800/1500 (All groups)
Tuesday/Wednesday December
8/9th: 100 (Earlybirds; 6pm Whitecaps): Note date change from Dec 3rd /
4th
Thursday/Friday December
17/18th: relays (Earlybirds; 6pm
Whitecaps)
Congratulations to all those who
took part in the 100m time trial on Dec 8/9th. The biggest
improvements were by Sylvie
Ouellet (6pm Whitecaps) and
Brad Shapansky (7:30am Earlybirds)
who improved their 100 free by 6.3 and 5.4 seconds respectively. Well
done! Here’s a list of everyone who improved:
100
free:
Sylvie
Ouellet (6pm Whitecaps) 6.3; Brad Shapansky (7:30am Earlybirds) 5.4;
Angela Davis (7:30am Earlybirds)
2.3; Don Wells (6pm Whitecaps)
1.8; Erica Parker (6pm Whitecaps)
1.4; Alex Russell (8:30am
Earlybirds) 1.0; Irene Marushko (7:30am Earlybirds) 0.6; Eric Biklo (6pm Whitecaps) 0.2; Sebastien Robillard-Cardinal (6pm
Whitecaps) 0.2; and Shauna
Ironside (8:30am Earlybirds) exactly tied her previous
best!
100
IM:
Brad
Shapansky (7:30am Earlybirds) 2.9; Gi Wu (6pm Whitecaps)
2.1
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-Dec
11th; 40 workouts; range 14-26; average 21.3):
Perfect Attendance: Angela D
Missed 4 Workouts: Andrew B
8:30am Earlybirds 2 (Sept 9-Dec
11th; 40 workouts; range 7-20; average 14.9):
Perfect Attendance: Colette
K
Missed 2 Workouts: Margaret K, Susan N-Y
Missed 4 Workouts: Amir B
6:00pm Whitecaps 1 (Sept 8-Dec
10th; 40 workouts; range 17-29; average 24.1)
Perfect Attendance:
Missed 1 Workout: Sylvie O
Missed 3 Workouts: Joanne D, Natalie
A
7:10pm Whitecaps 2 (Sept 8-Dec
10th; 40 workouts; range 9-25; average 14.8)
Missed 7 Workouts: Jamie C
8:10pm Whitecaps 3 (Sept 8- Dec
10th; 28 workouts; range 7-17; average 11.0)
Perfect Attendance: Zi Z
Missed 5 Workouts: Amanda J, Joanie C
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 31st, 2010. 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 tentative and
confirmed upcoming competitions (mostly) in
Sun Dec 13th North
Jan 5-19th MSO Swim
Training Camps (1 wk each) at
http://www.npconsultants.com/oannesathletics/
Sun Jan 10th, 2010
Muskoka Masters Invitational (SCM) http://www.mastersswimmingontario.ca/pdf/MUSAC2010.pdf
Sun Jan 17th, Brockville
Masters Meet (SCM) details TBC
Sat Jan 23rd, Thunder Bay
Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/2010MakingWaves.pdf
Sun Jan 24th Alderwood
Teddy Bares Swim Meet (SCY) http://www.mastersswimmingontario.ca/pdf/ATB2010.pdf
Sat Jan 30th Technosport
Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoJan3010sprintmeet.pdf
Sat Jan 30th
Pointe-Claire Meet (SCM) TBC
Fri-Sat Feb 5-6th
Sun Feb 7th
Sat Feb 13th
Sun Feb 21st
Sun Feb 21st
Sun Mar 7th Brock Masters
Meet (SCM) TBC
Sat Mar 13th Technosport
Meet (SCM) http://www.mastersswimmingontario.ca/pdf/TechnoArthurInglisMARCH1310.pdf
Sat Mar 13th
Dollard-des-Ormeaux Meet (SCM) TBC
Fri-Sun Mar 19-21st
Fri-Sun Apr 16-18th
https://registration.swimming.ca/MeetInfo.aspx?meetid=8134
Sat Apr 17th Downtown
Fri-Sun May 21-24th
Masters Nationals
now until May 31st Swim
Training Camps with Jim Wright in the
http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th
Jul 31-Aug 6th World
Masters Aquatic Championships,
Race
Results:
(Please send in
your results, and/or let me know if I missed your name!!)
Thu Dec
3rd
Amelia
Zimmermann (6pm Whitecaps) swam well.
The Nepean girls won the 4x50 free relay, and Amelia was 2nd in 50
free (31.8) and 6th in 100 free (1:12). Congratulations,
Amelia!
Sat Dec
5th Technosport Masters Meet (U of
Two Carleton swimmers participated:
Lynn Marshall (Coach) and Larry Durr (7:30am Earlybirds), although
Larry was swimming for Technosport. Results will soon be posted at: http://www.technosport.ca/results/results.htm.
In the meantime, here’s a summary.
Larry was pleased with
his 100 back (1:31) as it was 2 seconds faster than he did at Nationals in
May. His 50 back (bad turn) and 100IM were not so good. Larry
reports that he accidentally wore his racing suit inside out for the 100 back –
perhaps this will be the latest trend for 2010 with the new suit rules coming
into effect!
I swam five events (100
and 50 fly, 100 and 50 breast, and 100IM) in an attempt to improve my 2009 times
for those events. I succeeded, though in some cases not by much! I
then made the mistake of swimming a 100 free “for fun” at the end, but had only
2min rest after the 100IM, so it was not a great swim! I was lucky enough
to be in the same heat as 1984 Olympic Gold Medalist Alex Baumann for 100
breast, although our two entry times were 25 seconds apart! After the race
I said to Alex that I never even saw him as he was so far ahead. He
sheepishly admitted that he was a little too far ahead at the very beginning and
was disqualified for a false start, so I guess that means that I (sort of) beat
him J
!
Ask the Coach
Dear Coach:
I get cold easily and often find
that I get chilled, especially between the warm up and main set. Any
suggestions? Shivering Swimmer
Dear S. Swimmer: If you don’t
already wear a swim cap, try wearing one. If you already wear one, get a
thicker one (e.g. silicon) or wear two thin ones. We lose a lot of heat
through our head, so a cap makes a big difference.
Dear
Coach: What’s IMO? New
Swimmer
Dear N. Swimmer: IMO means IM
order (i.e. Individual Medley order). When we do IM, we (usually) split
the distance into four quarters and do the first ¼ fly, the second back, third
breast, and 4th free. When we do IMO, there will be 4 (or a
multiple of 4) repeats and the first repeat is fly, the second back, etc.
In other words, 4 x 100 IMO would be 100 fly (then wait for the pace time), 100
back (wait), 100 breast (wait), and 100 free. 4 x 100 IM would mean that
each 100 was made up of 25fl+25bk+25br+25fs (continuous) and then with a wait
after each 100 for the pace time.
Dear
Coach: Why are the January start
dates different for the different Masters groups? Confused
Swimmer
Dear C. Swimmer: To have the
same number of workouts in the Winter term as in the Fall term for each group
(and thus the same cost) required some fiddling due to Easter. The morning
groups miss two workouts due to Easter. The 6pm and 7:10pm Whitecaps miss
one workout due to Easter, and the 8:10pm Whitecaps group don’t miss any.
That’s why Earlybirds start first, then 6pm and 7:10pm Whitecaps, and then
8:10pm Whitecaps!
Private and Semi-Private Masters
Swim Lessons
Fall 2009:
Sat 10:30-11:30am: Dec 19
Prices:
Private:
$52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer):
$34 per hour, plus GST.
Contact
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
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)
(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
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