Carleton Masters Swimming Newsletter #240            Saturday, December 19^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 Whitecaps (17 addresses), Masters “Alumni” (37 addresses).

 

 

“I quit being afraid when my first venture failed and the sky didn’t fall down.” – Allen H. Neuharth

 

 

Session Dates and Interim Workouts

The Fall session ended on Thu Dec 17^th (evening groups) or Fri Dec 18^th (morning groups). 

   The Winter session starts on Mon Jan 4^th (morning groups ONLY), Tue Jan 5^th (6pm and 7:10pm Whitecaps ONLY), and Thu Jan 7^th (8:10pm Whitecaps).  Please register ASAP if you haven’t already done so!  (There is a waiting list for 6pm Whitecaps.)

   The following interim workouts 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 full schedule:

   Sat Dec 19^th: 9:30-10:30am: Coach: Mits [apologies for the 9:35-10:35am swim today due to the late pool opening]

   Mon Dec 21^st: 5:15-6:30pm: Coach: Eddie (pool staff; workout provided by Lynn)

   Tue Dec 22^nd: 5:15-6:30pm: Coach: Eddie (pool staff; workout provided by Lynn)

   Mon Dec 28^th: 11:30am-12:30pm: Coach: Mits

   Tue Dec 29^th: 11:30am-12:30pm: Coach: Emily (pool staff; workout provided by Lynn)

   Sat Jan 2^nd: 11:30am-12:30pm: Coach: Mits

   Mon Jan 4^th: 6:00-7:15pm: Coach: Lynn

Note that the themes for the interim workouts and the Winter term are now posted on the web site.

 

 

Carleton University Athletics Holiday Hours (updates in red)

Athletics will be closed: Thu Dec 24 – Sat Dec 26^th, plus Thu Dec 31^st and Fri Jan 1^st.  On the other dates from Sat Dec 19^th through Sun Jan 3^rd (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.  There is also a women’s swim on Sundays (Dec 20^th, 27^th and Jan 3^rd) from 11:25am-12:25pm.  The weight room and cardio room are open 8am-7:30pm weekdays, and 9am-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.

 

 

Swimmer Notes   

 

Swimmer Updates:

 - George Tombler (6pm Whitecaps) celebrated his 85^th birthday a few days early with some swimmers and alumni after the 6pm Whitecaps workout on Thu Dec 18^th at the Siam Kitchen.  His wife, Poppy, was there and is now doing much better after her surgery.  Thanks to Joanne Dawson (6pm Whitecaps) who provided the 85^th birthday card that we all signed, and to Mits Kachi (Coach/6pm Whitecaps) for picking up George’s gift: a selection of beers from the LCBO.  Thanks also to Jose Vivanco (6pm Whitecaps) who organized the dinner and to all those who attended, contributed to the gift/dinner, and/or signed George’s card!

 - Natalie Aucoin (6pm Whitecaps) and her husband own The Foolish Chicken restaurant which was recently named the 3^rd best dessert restaurant in Ottawa in the Fri Dec 11^th Metro newspaper.  As Natalie does most of the baking, big congratulations are in order!

 

Recommended Web Site:  Irene Marushko (7:30am Earlybirds) recommends http://www.zoggs.com.  Click on Americas and then Canada, followed by Swim4Fitness, or go directly to: http://www.zoggs.com/index.php?option=com_content&task=view&id=35&Itemid=36.  Thanks, Irene!

. 

News Articles:

- Women in Sport: Performance and Body Image Paradox: http://www.theglobeandmail.com/life/health/feminine-trials/article1290326/

- Working out with a Team Increases your Pain Threshold: http://www.sciencedaily.com/releases/2009/09/090927150348.htm

- Understanding Slow Twitch Muscle Fibres: http://www.pponline.co.uk/encyc/endurance-training-understanding-your-slow-twitch-muscle-fibres-will-boost-performance-41374

- Mind Over Matter (Really!): http://www.runningtimes.com/Article.aspx?ArticleID=17712

- Moderate Exercise may Lower Prostate Cancer Risk: http://www.reuters.com/article/healthNews/idUSTRE58S5CL20090929 

- Willpower can be used up Mentally or Physically: http://www.canada.com/Long+office+kill+will+exercise+diet+study/2039478/story.html 

 

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 (8:10pm Whitecaps) 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.

 

The last set of time trials for the term was the relays on Thu Dec 17^th (6pm Whitecaps) and Fri Dec 18^th (Earlybirds).  Here are the improvements, led by Amelia Zimmermann (6pm Whitecaps) with 3.5 seconds in her 50 back, and Martin Blumenauer (7:30am Earlybirds) with 3.3 seconds in his 50 free.  Congratulations, all!

 

50m free:

Martin Blumenauer (7:30am Earlybirds) 3.3; Amelia Zimmermann (6pm Whitecaps) 1.8; Kerry-Lee Powell (7:30am Earlybirds) 1.0; Lynn Brodsky (6pm Whitecaps) 0.4

 

50m back:

Amelia Zimmermann (6pm Whitecaps) 3.5; Anita Pozgay (7:30am Earlybirds) 0.6

 

50m breast:

Lois Frankel (7:30am Earlybirds) 2.0

 

50m fly:

Dawn Walsh (6pm Whitecaps) 0.1

 

 

Fall Session Summary

First a big thank you to Mits Kachi (coach of 7:10pm Whitecaps Tu/Th, 8:10pm Whitecaps, and Saturdays), and to the Saturday coaches this term: Tim Kilby, Blake Christie, and Kristi Dean.

 

Many thanks to the two Earlybirds groups for the great gifts (a gigantic chocolate bar and a huge selection of bath and shower products).

 

Here's the summary of the attendance and time trials for the Fall session.  If you notice any errors or omissions, please do let me know.  Those of you who earned awards (perfect attendance, top 3 most improved overall, top 3 fastest overall, relay winners overall) will receive certificates early in the Winter term.

 

Attendance:

There were five swimmers with perfect weekday attendance for the Fall session.  Congratulations to Angela Davis (7:30am Earlybirds), Cam Dawson (6pm Whitecaps), Colette Kenney (8:30am Earlybirds), Don Wells (6pm Whitecaps), and Zi Zhang (8:10pm Whitecaps).

    

7:30am Earlybirds 1 (Sept 9-Dec 18^th; 43 workouts; range 14-26; average 21.1):

Perfect Attendance: Angela D

Missed 5 Workouts: Andrew B

 

8:30am Earlybirds 2 (Sept 9-Dec 18^th; 43 workouts; range 7-20; average 14.6):

Perfect Attendance: Colette K

Missed 2 Workouts: Susan N-Y

Missed 3 Workouts: Margaret K

 

6:00pm Whitecaps 1 (Sept 8-Dec 17^th; 43 workouts; range 17-29; average 24.1)

Perfect Attendance: Cam D, Don W

Missed 2 Workouts: Sylvie O

Missed 3 Workouts: Joanne D

 

7:10pm Whitecaps 2 (Sept 8-Dec 17^th; 43 workouts; range 9-25; average 14.6)

Missed 7 Workouts: Jamie C

 

8:10pm Whitecaps 3 (Sept 8- Dec 17^th; 30 workouts; range 7-17; average 10.8)

Perfect Attendance: Zi Z

Missed 4 Workouts: Amanda J

Missed 5 Workouts: Joanie C

 

Time Trial and Relay Summary:

The information below on most improved and fastest swimmers is taken from the time trials done during the Fall session, and includes the relay splits from the end of term relays.  Times done in competitions are not included.  If your times are not listed here and you're curious, just e-mail me for details.  (I have all time trial times since May 2001.)

 

There were 33 women and 17 men who improved in at least one event.  Most improved overall was Siobhan Welsh (7:30am Earlybirds) who improved her 800 free by 1:43 (12.9sec/100m).  Second most improved and most improved man was Zi Zhang (8:10pm Whitecaps) who improved his 200 breast by 17.2sec (8.6sec/100m).  Next was Laura Jowsey (7:30am Earlybirds) who improved her 400 free by 31.6sec (7.9sec/100m), followed by Sebastien Robillard-Cardinal (6pm Whitecaps) who improved by 14.3sec in 200 free (7.2sec/100m), and Amelia Zimmermann (6pm Whitecaps) who improved her 50 back by 3.5sec (7.0sec/100m).  Rounding out the top three for the men was Martin Blumenauer (7:30am Earlybirds) who improved his 50 free by 3.3sec (6.6sec/100m).  Brad Shapansky (7:30am Earlybirds) improved in six different events!!  Carla Sowinski (8:30am Earlybirds) and Don Wells (6pm Whitecaps) improved in four events each.

 

The International Point Scores (link to web page below) are used to determine the best swims.  There were 10 women and 11 men scoring 400 points or above in at least one event.  The winner by over 100 points was Val Walker (7:30am Earlybirds) who scored 630 points for 2:56.5 in 200 breast.  Chris O’Connell (8:30am Earlybirds) and Andre Demers (8:30am Earlybirds) tied for second overall and top male with 526 points for 28.5 in 50 free.  Next was Pete Lithgow (6pm Whitecaps) with 514 points for 19:53 in 1500 free, followed closely by Don Wells (6pm Whitecaps) and Tim Kilby (Coach/6pm Whitecaps) with 510 for 19:56 in their 1500s.  (Actually it was Pete who followed Tim and Don closely in the time trial!)  Also scoring over 500 was Tricia Gerrow (6pm Whitecaps) with 502 for 2:57.7 in 200IM.  Rounding out the top 3 for the women was a tie between Erin Kelly (6pm Whitecaps) and Amelia Zimmermann (6pm Whitecaps) with 483 points for 33.6 in 50 free.  Erin Kelly (6pm Whitecaps) and Don Wells (6pm Whitecaps) scored 400 points or more in five different events, while Tricia Gerrow (6pm Whitecaps) scored over 400 in four.

 

All those improving and all those scoring over 400 points, as well as the top 3 improvements and the top 3 times for each event are also listed below, as are the results of the relays. 

 

Give yourself a pat on the back if you participated in the time trials! 

 

Key:

EB1 = 7:30am Earlybirds I, EB2 = 8:30am Earlybirds II, WC1 = 6pm Whitecaps I, WC2 = 7:10pm Whitecaps II, WC3 = 8:10pm Whitecaps III, V = Varsity Swimmer, WP = Varsity Waterpolo Player, VC = Varsity Swim Coach, WPC = Varsity Waterpolo Coach, MC = Masters Coach, ROC = ROCS, TR = trying Masters (Those trying Masters, ROCS, Varsity, and Coaches are considered "exhibition" [X] in the standings below.)

 

Most Improved Swimmers (best event for each person):

Only those who have swum Carleton Masters time trials in the same event at least twice are eligible. 

 

	Women (33):
	Name	Group	Imp/100m	Event
1	Siobhan Welsh	EB1	12.9	800fs
2	Laura Jowsey	EB1	7.9	400fs
3	Amelia Zimmermann	WC1	7.0	50bk
4	Sylvie Ouellet	WC1	6.3	100fs
5	Carla Sowinski	EB2	6.0	50br
5	Marg Eades	WC1	6.0	50fl
7	Margie Bailey	WC2	5.7	400fs
8	Kathy Brown	WC3	4.9	1500fs
9	Sandy Lawson	EB1	4.5	100fs
10	Lois Frankel	EB1	4.0	50br
11	Katie Hammond	WC2	3.8	400fs
12	Karen Jensen	EB1	3.2	200br
13	Liz McKeown	WC2	3.1	1500fs
14	Linda Rossman	EB1	2.6	400fs
15	Angela Davis	EB1	2.3	100fs
16=	Kerry-Lee Powell	EB1	2.0	50fs
16=	Dawn Walsh	WC1	2.0	400fs
18	Nicole Delisle	WC1	1.8	400fs
19	Nicole Galvin	WC2	1.7	1500fs
20	Madelayne DeGrace	EB1	1.6	50fl
21	Lina Vincent	WC1	1.5	200fs
22	Erica Parker	WC1	1.4	100fs
23	Mindy Finkelstein	WC2	1.3	400fs
24	Anita Pozgay	EB1	1.2	50bk
25	Natalie Aucoin	WC1	1.0	200fs
26=	Irene Marushko	EB1	0.8	100fs
26=	Lynn Brodsky	WC1	0.8	50fs
28	Lucie Boudreau	EB2	0.7	400fs
29=	Joanne Dawson	WC1	0.6	400fs
29=	Tricia Gerrow	WC1	0.6	400fs
29=	Nicole Le Saux	EB1	0.6	400fs
32	Christiane Wilke	EB1	0.4	400fs
33	Shauna Ironside	EB2	0.1	400fs
	Men (17):
	Name	Group	Imp/100m	Event
1	Zi Zhang	WC3	8.6	200br
2	Sebastien Robillard-Cardinal	WC1	7.2	200fs
3	Martin Blumenauer	EB1	6.6	50fs
4	Brad Shapansky	EB1	5.4	100fs
5	Alex Russell	EB2	4.1	400fs
6	Eric Biklo	WC1	3.4	50fs
7	Don Wells	WC1	2.8	200br
8=	Chris Kent	EB2	2.2	50br
8=	Rod Haney	EB1	2.2	400fs
10=	Gi Wu	WC1	2.1	100IM
10=	Paul Scully	EB2	2.1	400fs
12	Cliff Worden-Rogers	WC1	1.8	50fs
13	Cam Dawson	WC1	1.4	400fs
14=	Bill Westcott	WC1	1.2	400fs
14=	Jim Farmer	WC2	1.2	400fs
16	Larry Durr	EB1	1.0	50bk
17	Ray Anderson	EB1	0.9	200IM

 

Fastest Swimmers (best event for each person):

All those scoring 400 or more points are shown.

 

	Women (10):
	Name	Group	Event	Time	Points
1	Val Walker	WC3	200br	2:56.5	630
2	Tricia Gerrow	WC1	200IM	2:57.7	502
3=	Amelia Zimmermann	EB1	50fs	33.6	483
3=	Erin Kelly	EB1	50fs	33.6	483
5	Paula Montoya	EB2	400fs	5:38.3	481
6	Cathie Bass	WC1	400fs	5:52.8	429
7	Shauna Ironside	WC1	100fs	1:17.2	428
8	Erica Parker	EB2	100fs	1:17.4	425
9	Natalie Aucoin	EB1	50fs	35.4	420
10	Carla Sowinski	WC1	50fs	35.8	407
	Men (11):
	Name	Group	Event	Time	Points
1=	Andre Demers	WC1	50fs	28.5	526
1=	Chris O'Connell	WC1	50fs	28.5	526
3	Pete Lithgow	WC1	1500fs	19:53	514
4	Don Wells	WC2	1500fs	19:56	510
x	Tim Kilby	EB1	1500fs	19:56	510
5	Alex Russell	EB1	50fs	29.3	489
6	Sebastien Robillard-Cardinal	EB1	50fs	29.6	477
7	Gi Wu	EB1	50fs	29.7	472
8	Francois Audet	EB1	1500fs	20:36	468
9	Blair Geddes	EB1	100fs	1:06.4	457
10	Dave Bourdon	EB1	50fs	31.1	417

 

(For point scores, see: http://www.swimnews.com, click on "IPS Points" and enter the information requested; note that SCM = short course meters [25m pool].)

 

Top 3 Swimmers Improving in Each Event:

Minutes and/or seconds improved and sec/100m improvement are both listed.  The numbers in parentheses below the event indicate the number of women and men, respectively, who improved in that event.  If the improvements are close, more than three swimmers may be shown.

 

	Name	Group	Gender	Imp	Imp/100m
	50fs
1	Amelia Zimmermann	WC1	F	1.8	3.6
2	Carla Sowinski	EB2	F	1.5	3.0
3	Kerry-Lee Powell	EB1	F	1.0	2.0
1	Martin Blumenauer	EB1	M	3.3	6.6
2	Eric Biklo	WC1	M	1.7	3.4
3	Brad Shapansky	EB1	M	1.3	2.6
	(4/5)
	100fs
1	Sylvie Ouellet	WC1	F	6.3	6.3
2	Sandy Lawson	EB1	F	4.5	4.5
3	Angela Davis	EB1	F	2.3	2.3
1	Brad Shapansky	EB1	M	5.4	5.4
2	Don Wells	WC1	M	1.8	1.8
3	Alex Russell	EB2	M	1.0	1.0
	(5/5)
	200fs
1	Carla Sowinski	EB2	F	6.8	3.4
2	Amelia Zimmermann	WC1	F	5.7	2.9
3	Lina Vincent	WC1	F	2.9	1.5
1	Sebastien Robillard-Cardinal	WC1	M	14.3	7.2
2	Brad Shapansky	EB1	M	1.9	1.0
	(4/2)
	400fs
1	Laura Jowsey	EB1	F	31.6	7.9
2=	Margie Bailey	WC2	F	22.7	5.7
2=	Siobhan Welsh	EB1	F	22.6	5.7
1	Alex Russell	EB2	M	16.4	4.1
2	Brad Shapansky	EB1	M	14.0	3.5
3	Rod Haney	EB1	M	8.6	2.2
4	Paul Scully	EB2	M	8.4	2.1
	(16/6)
	800fs
1	Siobhan Welsh	EB1	F	103.0	12.9
	(1/0)
	1500fs
1	Kathy Brown	WC3	F	73.0	4.9
2	Liz McKeown	WC2	F	47.0	3.1
3	Carla Sowinski	EB2	F	40.0	2.7
	(4/0)
	50bk
1	Amelia Zimmermann	WC1	F	3.5	7.0
2	Anita Pozgay	EB1	F	0.6	1.2
1	Larry Durr	EB1	M	0.5	1.0
	(2/1)
	50br
1	Carla Sowinski	EB2	F	3.0	6.0
2	Lois Frankel	EB1	F	2.0	4.0
3	Linda Rossman	EB1	F	0.1	0.2
1	Brad Shapansky	EB1	M	1.6	3.2
2	Chris Kent	EB2	M	1.1	2.2
3	Don Wells	WC1	M	0.6	1.2
	(3/3)
	200br
1	Karen Jensen	EB1	F	6.4	3.2
1	Zi Zhang	WC3	M	17.2	8.6
2	Don Wells	WC1	M	5.6	2.8
	(1/2)
	50fl
1	Marg Eades	WC1	F	3.0	6.0
2	Madelayne DeGrace	EB1	F	0.8	1.6
3	Dawn Walsh	WC1	F	0.1	0.2
1	Cam Dawson	WC1	M	0.7	1.4
	(3/1)
	100IM
1	Brad Shapansky	EB1	M	2.9	2.9
2	Gi Wu	WC1	M	2.1	2.1
	(0/2)
	200IM
1	Ray Anderson	EB1	M	1.8	0.9
	(0/1)
	400IM
1	Don Wells	WC1	M	0.3	0.1

    (0/1)

 

Fastest Three Times in Each Event:

The numbers in parentheses below the event indicate the number of female and male, respectively, time trials in that event (some swimmers may have done more than one time trial of the same event).  If times are really close, more than 3 swimmers are included.

 

	Name	Group	Gender	Time
	25fs
1	Sylvie Ouellet	WC1	F	20.3
2	Marg Eades	WC1	F	21.8
3	Suzanne Lalonde	WC1	F	22.9
1	Eric Biklo	WC1	M	20.4
2	George Tombler	WC1	M	33.3
	(7/3)
	50fs
1=	Amelia Zimmermann	WC1	F	33.6
1=	Erin Kelly	WC1	F	33.6
3	Tricia Gerrow	WC1	F	34.0
1=	Andre Demers	EB2	M	28.5
1=	Chris O'Connell	EB2	M	28.5
3	Alex Russell	EB2	M	29.3
4	Sebastien Robillard-Cardinal	WC1	M	29.6
5	Gi Wu	WC1	M	29.7
	(60/38)
	100fs
1	Amelia Zimmermann	WC1	F	1:15.7
2	Shauna Ironside	EB2	F	1:17.2
3	Erica Parker	WC1	F	1:17.4
1	Don Wells	WC1	M	1:05.1
2	Blair Geddes	EB2	M	1:06.4
3	Alex Russell	EB2	M	1:07.0
4	Sebastien Robillard-Cardinal	WC1	M	1:07.3
	(20/16)
	200fs
1	Paula Montoya	WC1	F	2:47.1
2	Erica Parker	WC1	F	2:54.1
3	Natalie Aucoin	WC1	F	2:54.9
1	Andre Demers	EB2	M	2:24.4
2	Pete Lithgow	WC1	M	2:28.7
3	Blair Geddes	EB2	M	2:40.4
4	Chris O'Connell	EB2	M	2:41.8
	(29/16)
	400fs
1=	Tricia Gerrow	WC1	F	5:38.3
1=	Paula Montoya	WC1	F	5:38.3
3	Erin Kelly	WC1	F	5:50.4
4	Cathie Bass	WC2	F	5:52.8
1	Tristan Nuyens	WC1	M	5:28.1
2	Francois Audet	EB1	M	5:29.7
3	Bill Westcott	WC1	M	5:43.4
4	Blair Geddes	EB2	M	5:55.2
	(42/21)
	800fs
1	Siobhan Welsh	EB1	F	19:15
2	Irene Marushko	EB1	F	19:20
3	Penny Estabrooks	EB2	F	19:59
1	Jim Farmer	WC2	M	18:41
2	Jamie Chalmers	WC2	M	22:21
	Note: Only those over 18:00 go in newsletter top 3 (others should do 1500)
	(8/3)
	1500fs
1	Tricia Gerrow	WC1	F	22:49
2	Erin Kelly	WC1	F	22:53
3	Cathie Bass	WC2	F	23:28
1	Pete Lithgow	WC1	M	19:53
2=	Don Wells	WC1	M	19:56
x	Tim Kilby	WC1	M	19:56
3	Francois Audet	EB1	M	20:36
	(40/22)
	50bk
1	Erin Kelly	WC1	F	39.3
2	Amelia Zimmermann	WC1	F	41.2
3	Sheila Kealey	WC1	F	44.1
1	Don Wells	WC1	M	35.6
2	Pete Lithgow	WC1	M	37.0
3	Andre Demers	EB2	M	38.2
	(18/13)
	100bk
1	Jackie Lyons	WC1	F	1:46.9
	(1/0)
	200bk
1	Erin Kelly	WC1	F	3:00.6
2	Dawn Walsh	WC1	F	3:24.2
3	Cheri Reddin	WC1	F	3:29.8
	(6/0)
	25br
1	Andrea Chandler	WC1	F	29.6
1	George Tombler	WC1	M	36.9
	(1/1)
	50br
1	Lina Vincent	WC1	F	48.9
2	Carla Sowinski	EB2	F	49.6
3	Jackie Lyons	WC1	F	53.5
4	Siobhan Welsh	EB1	F	54.1
1	Don Wells	WC1	M	39.2
2=	Bill Westcott	WC1	M	41.4
2=	Francois Audet	EB1	M	41.4
	(16/15)
	100br
1	Siobhan Welsh	EB1	F	2:01.7
	(1/0)
	200br
1	Val Walker	EB1	F	2:56.5
2	Karen Jensen	EB1	F	3:39.4
1	Don Wells	WC1	M	2:58.4
2	Zi Zhang	WC3	M	3:26.0
3	Larry Durr	EB1	M	3:37.0
	(2/3)
	50fl
1	Tricia Gerrow	WC1	F	38.5
2	Madelayne DeGrace	EB1	F	40.3
3	Cheri Reddin	WC1	F	42.6
4	Natalie Aucoin	WC1	F	43.2
1	Chris O'Connell	EB2	M	35.4
2	Gi Wu	WC1	M	36.2
x	Mits Kachi	WC1	M	38.4
3	Iyad Abbas	EB1	M	41.5
	(19/7)
	200fl
1	Madelayne DeGrace	EB1	F	3:26.1
	(1/0)
	10IM
1	Colette Kenney	EB2	F	1:44.7
2	Tamsin Douglas	EB1	F	1:49.7
3	Angela Davis	EB1	F	2:09.1
1	Gi Wu	WC1	M	1:17.8
2	Chris Kent	EB2	M	1:33.3
3	Brad Shapansky	EB1	M	1:41.1
	(3/3)
	200IM
1	Tricia Gerrow	WC1	F	2:57.7
2	Angela Davis	EB1	F	4:35.0
3	Penny Estabrooks	EB2	F	4:42.1
1	Ray Anderson	EB1	M	3:17.8
2	Chris Kent	EB2	M	3:22.2
	(3/2)
	400IM
1	Val Walker	EB1	F	5:46.6
2	Madelayne DeGrace	EB1	F	7:03.6
3	Natalie Aucoin	WC1	F	7:23.6
1	Don Wells	WC1	M	5:38.3
2	Gi Wu	WC1	M	6:30.0
	(8/2)

 

Fun Relays (Thu/Fri Dec 17/18th)

As always, you can blame the coach for making up unfair teams if you didn’t win J !

  

4x50m Free Relay

7:30am EB1

1. 2:46.5: Team 2: Ray A, Marie-Odile J, Madelayne DG, Irene M

2. 2:53.2: Team 4: Francois A, Angela D, Rod H, Andrew B

3. 2:59.5: Team 3: Kerry-Lee P, Siobhan W, Karen J, Bruce B

4. 3:03.2: Team 1: Larry D, Lois F, Martin B, Sean O

 

8:30am EB2

1. 2:52.1: Team 3: Colette K, Isla P, Renee R, Shauna I

2. 3:01.9: Team 2: Anita P, Lucie B, Susan N-Y, Paul S

 

6:00pm WC1

1. 2:28.5: Team 4: Erin K, Lina V, Gi W, Suzanne L, Marg E

2. 2:35.0: Team 3: Nicole D, Pete L, Cheri R, Eric B, Sylvie O

3. 2:39.3: Team 1: Seb R-C, Francois P, Cam D, Lynn B

4. 2:45.7: Team 5: Amelia Z, Andrea C, George T, Debby W, Tricia G

5. 2:49.0: Team 2: Dawn W, Bill W, Joanne D, Sean K

 

Overall

1. 2:28.5: 6pm Team 4: Erin K, Lina V, Gi W, Suzanne L, Marg E

2. 2:35.0: 6pm Team 3: Nicole D, Pete L, Cheri R, Eric B, Sylvie O

3. 2:39.3: 6pm Team 1: Seb R-C, Francois P, Cam D, Lynn B

4. 2:45.7: 6pm Team 5: Amelia Z, Andrea C, George T, Debby W, Tricia G

5. 2:46.5: 7:30am Team 2: Ray A, Marie-Odile J, Madelayne DG, Irene M

6. 2:49.0: 6pm Team 2: Dawn W, Bill W, Joanne D, Sean K

7. 2:52.1: 8:30am Team 3: Colette K, Isla P, Renee R, Shauna I

8. 2:53.2: 7:30am Team 4: Francois A, Angela D, Rod H, Andrew B

9. 2:59.5: 7:30am Team 3: Kerry-Lee P, Siobhan W, Karen J, Bruce B

10. 3:01.9: 8:30am Team 2: Anita P, Lucie B, Susan N-Y, Paul S

11. 3:03.2: 7:30am Team 1: Larry D, Lois F, Martin B, Sean O

 

4x50m Medley Relay

7:30am EB1

1. 3:10.8: Team 3: Kerry-Lee P, Siobhan W, Karen J, Bruce B

2. 3:13.8: Team 2: Ray A, Marie-Odile J, Madelayne DG, Irene M

3. 3:17.1: Team 1: Larry D, Lois F, Martin B, Sean O

4. 3:18.3: Team 4: Rod H, Francois A, Angela D, Andrew B

 

8:30am EB2

1. 3:22.9: Team 3: Colette K, Isla P, Renee R, Shauna I

2. 3:30.0: Team 2: Anita P, Lucie B, Susan N-Y, Paul S

 

6:00pm WC1

1. 2:49.1: Team 4: Erin K, Lina V, Gi W, Marg E, Suzanne L

2. 2:57.4: Team 3: Nicole D, Pete L, Cheri R, Sylvie O, Eric B

3. 3:03.5: Team 5: Amelia Z, George T, Andrea C, Tricia G, Debby W

4=. 3:08.5: Team 2: Sean K, Bill W, Dawn W, Joanne D

4=. 3:08.5: Team 1: Seb R-C, Francois P, Cam D, Lynn B

 

Overall

1. 2:49.1: 6pm Team 4: Erin K, Lina V, Gi W, Marg E, Suzanne L

2. 2:57.4: 6pm Team 3: Nicole D, Pete L, Cheri R, Sylvie O, Eric B

3. 3:03.5: 6pm Team 5: Amelia Z, George T, Andrea C, Tricia G, Debby W

4=. 3:08.5: 6pm Team 2: Sean K, Bill W, Dawn W, Joanne D

4=. 3:08.5: 6pm Team 1: Seb R-C, Francois P, Cam D, Lynn B

6. 3:10.8: 7:30am Team 3: Kerry-Lee P, Siobhan W, Karen J, Bruce B

7. 3:13.8: 7:30am Team 2: Ray A, Marie-Odile J, Madelayne DG, Irene M

8. 3:17.1: 7:30am Team 1: Larry D, Lois F, Martin B, Sean O

9. 3:18.3: 7:30am Team 4: Rod H, Francois A, Angela D, Andrew B

10. 3:22.9: 8:30am Team 3: Colette K, Isla P, Renee R, Shauna I

11. 3:30.0: 8:30am Team 2: Anita P, Lucie B, Susan N-Y, Paul S

 

 

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.
 
Jan 5-19th MSO Swim Training Camps (1 wk each) at Margarita Island, Venezuela
    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) http://www.mastersswimmingontario.ca/pdf/AlmostSerious2010.pdf
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
Fri-Sat Feb 5-6th Quebec City Meet (LCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8769
Sun Feb 7th Burlington Masters Meet (SCM) http://www.mastersswimmingontario.ca/pdf/Burlington2010.pdf
Sat Feb 13th St Lambert Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8248
Sun Feb 21st Nepean Masters Meet (LCM) TBC
Sun Feb 21st Barrie Chili Fest (SCM) TBC
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 Ontario Masters Provincials, London, ON (SCM)
    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  
Sat Apr 17th Downtown Toronto Swim Club Meet (SCM) TBC
Fri-Sun May 21-24th Masters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/  
now until May 31st Swim Training Camps with Jim Wright in the Florida Keys (5-15 days each; open to all)
    http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198
Jul 31-Aug 6th 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!!)
None this time.

 
Ask the Coach
 
Dear Coach:  What products can I use to protect my hair from the pool chemicals?  Dry Haired Swimmer

 

Dear D.H. Swimmer:  I like Ultra-Swim shampoo (they also do conditioner).  It is available at some Shoppers Drug Marts.  Most salons also sell clarifying shampoo/conditioner but it tends to be more expensive.  Does anyone else have any suggestions?

 

Dear Coach:  I know how long I’m allowed to stay underwater when I turn.  But for maximum speed, how long should I stay underwater on my turns?  Improving My Turns

 

Dear I.M. Turns:  It depends on your strengths / weaknesses (kick vs swim), and the stroke and the distance you are swimming.  In general the shorter the distance and the better your kick relative to the stroke you are swimming, the longer you should stay underwater.  If you have a weak kick or are swimming a longer distance, staying underwater for less time may work better for you.  Experiment!  Ask your coach to time you, if you like.
 
 
Private and Semi-Private Masters Swim Lessons
Winter 2010:
Mon/Fri 9:45-10:45am
Likely some evening/weekend times during reading week (mid-February) and exams (April).
 
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
 
Winter 2010 Program Information and Registration:
Dates: Mon Jan 4th (Earlybirds); Tue Jan 5th (Whitecaps I/II); Thu Jan 7th (Whitecaps III) – Fri Apr 16th

Cancellations: 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: 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 (Full)
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!
 
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 Whitecaps 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