To: Carleton Coaches
Bcc: Early Birds (39 addresses); Whitecaps (58 addresses), Nightcaps (32 addresses)
Announcements
Carleton Masters Xmas Potluck Party: As usual this was a great feast. It was good to see people there from all the groups. A big thank you to Don, Joanie, Sam, and Ben (Whitecaps) for hosting the party. Meyer (Nightcaps) has volunteered his family's house for a Spring party (March time frame)!
Fall and Winter Sessions, plus Toonie Swims: The last workout in the Fall session for the Earlybirds is Wednesday, December 19th. For the Whitecaps and Nightcaps the last workout is Thursday, December 20th. The Winter session starts on Wednesday, January 2nd for the Earlybirds and on Thursday, January 3rd for the Whitecaps and Nightcaps.
Cost for the Winter session (which runs until April 18/19th) is $125 + $8.75 GST = $133.75 for Earlybirds and Whitecaps and $85 + $5.95 GST = $90.95 for Nightcaps. Coaches will be the same as in the Fall: Earlybirds: Lynn; Whitecaps: Kristi/Mits; Nightcaps: Lynn; Saturdays: Rotating schedule. If you register for any program before the holidays, you will be entered in a draw. The winner of the draw receives 2 Senator's tickets and your program fee is refunded! Note that the Nightcaps group filled up in the Fall, and the Earlybirds I class is also close to capacity, so registering early is a good idea!
Many people have expressed interest in Toonie swims (extra $2 workouts) over the holidays. As the facility is closed Dec 23-26th, 31st and Jan 1st, the available dates are Dec 21st, 22nd, and 27-30th. Planning is in progress and you will be informed once dates/times are finalized.
Update: Not-so-Hot Showers: Our apologies for the on-going problems with the showers (Women's and Men's) which have been even worse over the last week or so. This is being looked into. Please continue to let me know of any problems, and I'll pass on the word.Suggestions for Workouts or Interested in Making up a Workout or a Set?: If you have suggestions for the workouts or if you'd like to try making up a workout or a set in a workout, just talk to your coach. The "weird IM" brain testing set that many of you enjoyed (and some didn't like!) this week was based on a suggestion by Alan (Earlybirds) after a much shorter IM set a few weeks ago. Also, due to a request by Andrew K (Earlybirds) some of you will have an opportunity (optionally) to do a lactate tolerance set (i.e. suffer a lot!) the week of December 10th.
Swim Team Fundraiser: This week is your last chance to buy (cheap) Ottawa Senator's tickets!! The Carleton Varsity Ravens Swim Team (along with the other Varsity teams), is selling Senators Hockey Tickets for "Raven's Night" at the Corel Centre on Thursday, January 24th, 7pm, Senator's vs. the Boston Bruins. The tickets (300s rows J-L, valued at $60) are being sold for $40, $10 of which goes towards the Varsity team. Contact Lynn if interested.
Interested in Copies of the Workouts?: If you are interested in getting copies of some Masters workouts ahead of time, let me know. I usually e-mail out the week’s workouts on Sunday.
Triathletes: Check out Rudy Hollywood’s (Whitecaps) website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
Race Reports
(as usual, please let me know if I've missed anyone or any races!):Varsity Results:
Waterpolo: The Carleton Men's Varsity Ravens Waterpolo Team competed in the OUA Championships on November 24-25th at MacMaster University (Hamilton). They finished fourth, narrowly missing out on the bronze medal in an overtime game.
Swimming: The Carleton Women's and Men's Swim Teams competed in the First Eynon Division Championships on November 24-25th at Brock University (St. Catharines). Despite missing some team members (who also play waterpolo) the team finished a solid sixth in the Championships, with some good mid-season results. Top man was Keegan Harris who had two 3rd place, one fourth and a sixth place finish in 100 breast (1:07.78), 200 breast (2:29.53), 50 breast (31.03), and 1500 free (17:25.93). Top woman was Clara Tarjan with two sixth place and one seventh place finish in 50 fly (32.08), 100 fly (1:10.84), and 200 fly (2:36.05).
Ask the Coach
Dear Coach:
I like to swim in the mornings but I find 7:30-8:30am is a bit too late as I have to be at work by 8:00-8:30am. Is there any chance of starting an earlier group? Very Early BirdDear V.E.Bird: Kristi (Head Coach) is looking into starting an earlier morning group, possibly in the March time frame. Stay tuned! (If anyone else in interested, please let Lynn know.)
Dear Coach: I like the Nightcaps time (8-9pm) and cannot make any of the other groups. Is there any chance of this group being offered in the summer (May-August)? Want to Swim Year Round
Dear W.t.S.Y.Round: The coaching staff will find out if there's a chance of keeping the Nightcaps pool time in the summer and we'll let you know. (Again, if you are interested in this, please let Lynn know.)
Dear Coach: I have been doing weights three times per week and I feel stronger, but I don't think it's helping my swimming. Any suggestions? Just call me "Arnie"!
Dear "Arnie": While doing weights is important, especially as we get older, some exercises are more helpful for swimming that others. A swimmers' strength training clinic will be held Sat Jan 12, 19 and Feb 2nd 11am-1pm in the Fitness Centre (Cost for members: $30 + $2.10 GST = $32.10). This course will help you augment your weight training routine to improve your swimming. This course was offered in the fall. Perhaps someone who took it could give me their feedback?
Dear Coach: Will we have an opportunity to work on stroke technique in January? I still haven't quite got fly figured out! Wanna Fly
Dear W.Fly: Yes, we will we working on stroke technique in January, though not to the same depth that we did it in the Back to Basics group in September. Remember also, that you can ask the coach for stroke tips at any time!
Early Birds and Night Caps Notes
Fall times for private Masters lessons with Lynn are Monday 4-5pm, Wednesday 8-9pm, and Saturday noon-1pm. Prices for Carleton Members are $35 for 1 lesson, $65 for 2, $90 for 3, $112 for 4 and $132 for 5 lessons, all plus GST. Lessons are also available to non-Members at a higher cost ($50, $85, $115, $142 and $162, all plus GST, for 1-5 lessons, respectively). Contact Lynn for availability.
General Information
Program information, old newsletters and the Carleton Masters records can be viewed at:
http://lynnmarshall.tripod.ca/.Your input to this weekly newsletter is most welcome, especially for the race results and "Ask the Coach" sections! To be added or removed from the receiver list, just let me know (
lynnmarshall@sympatico.ca).See you at the pool!