From: Lynn Marshall [lynnmarshall@sympatico.ca]
Sent: Wednesday, August 24, 2011 2:25 PM
To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia
Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; 'Tim Kilby'
Subject: Carleton Masters Swimming Newsletter #286
Carleton Masters Swimming Newsletter #286 Wednesday, August 24th, 2011
To:
Carleton Masters Coaches / Staff (8 addresses)
Bcc: Those Registered for Fall 2010 /
Winter/Spring/Summer 2011 and Alumni: 7:30am Earlybirds I (57
addresses), 8:30am Earlybirds II (31 addresses), 6pm Whitecaps I (49
addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (19
addresses), Saturday Only (6 addresses), Masters “Alumni” (22 addresses).
·
“We
accomplish in proportion to what we attempt.”
Masters
Program Notes and Cancellations
Swimmer Notes
Swimmer
Updates:
-
Thanks to Colette Kenney (7:30am Earlybirds) for taking photos of Margaret
Dibben King (8:30am Earlybirds)’s 80th birthday. You can
find one of them at: http://carletonmasters.tripod.com/11photo.
Margaret even wrote a little poem for the occasion: “swim, swim together @
Carleton we swim to our Goals; sculling, diving and gliding together we reach
80 years young”. Thanks, Margaret!
-
Congratulations to Lois Frankel (7:30am Earlybirds) on the birth of her
first grandchild on Aug 16th! His name is Azrael Krannich and
he weighed 7 pounds 14 ounces.
-
Meredith Curren (7:30am Earlybirds), who has taken the Summer off from
Masters to kayak with the Rideau Canoe Club, sent an update on her
kayaking. She is training 5-6 days per week and has seen huge
improvements (20sec over 500m, which takes about 2.5min)! She
bought a new more competitive kayak, but it is tippier so it has been a
challenge. Meredith is participating in the Canadian Masters (CANMAS)
Sprint Kayak/Canoe Championships in Welland on Aug 28th, where the
Rideau Canoe Club hopes to capture the “team burgee” for top overall
team. Good luck, Meredith!
-
Thanks to Joanie Conrad (8:10pm Whitecaps) for passing on these great
photos of the infinity pool on the Skypark of the Marina Bay Sands resort in
Singapore (oops – forgot the link last time!): http://banella.com/marina-bay-sands-skypark-infinity-pool/.
-
For those who are not yet sick of reading about me, here’s yet another
interview about the upcoming induction into the IMSHOF: http://www.mastersswimmingontario.ca/new1.htm.
-
Charles McFarland (7:30am Earlybirds), Jackie Lyons (6pm
Whitecaps), Ian Lorimer (7:30am Earlybirds), and Steve Morton
(x-Whitecaps) are participating in the Ride the Rideau, a 100km cycle ride on
Sat Sept 10th to raise funds for cancer research at the Ottawa
Hospital. Full details on the event at: http://www.ridetherideau.ca/.
If you’d like to sponsor any of them, here are the links:
Charles:
link coming soon!
Ian: http://my.e2rm.com/personalPage.aspx?registrationID=1076313&langPref=en-CA
Jackie: http://my.e2rm.com/personalPage.aspx?registrationID=1071464&langPref=en-CA
Steve: http://my.e2rm.com/personalPage.aspx?registrationID=1166421&langPref=en-CA.
News
Articles and Links:
- Thanks to Larry Durr
(7:30am Earlybirds) for this article on how “little” Phelps has been training: “Before the 2007 world championships, where Phelps won all five of his
individual events -- most by body lengths over the second-place finishers -- he
was swimming up to 80,000 meters (49.7 miles) a week in training. This past year
that weekly total has been closer to 30,000 meters (18.6 miles), Bowman says,
although it reached 65,000 meters (40.4 miles) at a high-altitude training camp
in May in Colorado Springs.” (http://www.usatoday.com/NEWS/usaedition/2011-07-22-1A-cover-Michael-Phelps_CV_U.htm)
- Unfair Advantage?!: 6’1” and size 13 feet Missy “Missile”
Franklin: http://sportsillustrated.cnn.com/2011/more/08/15/Missy-Franklin-summer-swimming.ap/index.html?sct=mr_t11_a0
- Sheila Kealey (7:30am Earlybirds)'s Nutrition
Digest Vol 20: You carefully fuel your workouts, but how does the rest of your
diet stack up?: http://www.xcottawa.ca/articles.php?id=2283
-
Exercise May Help Prevent Brain Damage Caused by Alzheimer’s: http://www.sciencedaily.com/releases/2011/08/110815095727.htm
-
How to Keep Your Exercise Resolutions: http://www.sciencedaily.com/releases/2011/08/110816084502.htm
-
Finally, Proof that Exercise Can Make You High!: http://www.nytimes.com/2008/03/27/health/nutrition/27best.html
-
New Drug could Cure Nearly any Viral Infection: http://web.mit.edu/newsoffice/2011/antiviral-0810.html
-
HGH Significantly Increases Sprint Capacity in
Recreational Athletes: http://www.sciencedaily.com/releases/2010/05/100503174016.htm
Swim
Suits for Sale:
The suits range in brand, style, and colour. Prices are $40 and
less. 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: The money raised selling these gently used caps for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario. New: I have a few silicone caps for $2. Just ask Lynn if you’re interested in looking at these.
Nose
Clips for Sale:
Cost $5. Contact Lynn if you are interested.
Summer Session Information
The
normal pool space (and coaches) for the Summer groups are as follows:
-
7:30am Earlybirds: deep end (Coach: Lynn)
-
6pm Whitecaps: shallow end (Coaches: July/Sept: Lynn; August: Mits)
-
10:15am Saturday Earlybirds: shallow or deep end (Coaches: rotating schedule:
see web site)
Exceptions
will be listed in the newsletter, if I have sufficient notice.
Here are the time trials planned for the Summer session:
Tue/Wed July 19/20th: 400 (all groups)
Thu/Fri
July 28/29th: 50 and 100 (all groups)
Fri
Aug 5th: 200 (Earlybirds)
Tue/Wed
Aug 16/17th: 800/1500 (all groups)
Thu/Fri
Sept 1/2nd: relays (all groups)
Well
done to all who participated in the 800/1500m time trials on Tue Aug 16th
/ Wed Aug 17th. Congratulations to Siobhan (the only
one to improve this time) on her improvement in the 800! Several others
were very close. Jamie Chalmers (6pm Whitecaps) was just 10
seconds over his best 800. In the 1500, Susan Hulley (7:30am
Earlybirds) and Mike Mopas (7:30am Earlybirds) were 15 and 21 seconds,
respectively, over their previous bests.
800fs:
Siobhan
Walsh
(7:30am Earlybirds); 22sec
Susan
Hulley
(7:30am Earlybirds) is now the only one with perfect weekday attendance.
Let’s see if she can keep it up, until the end of next week!
7:30am
Earlybirds
(July 4-August 24th; 22 workouts; range: 17-32; average: 24.2):
Perfect
Attendance: Susan H
Missed
2 Workouts: Alan J
Missed
3 Workouts: Bill W, Christian C, Siobhan W, Stephanie LSF
6pm
Whitecaps
(July 4-August 23rd; 22 workouts; range: 8-22; average: 14.9):
Missed
1 Workout: Jamie C
Missed
6 Workouts: Mike L, Nicole D, Pete L
Masters
Swimming Competitions
You
must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2011 is still
available. (Registration for 2012 will start in the Fall.) Cost is
$36 ($35 fee + $1 postage/handling). Please pay by cash or cheque payable
to “Lynn Marshall”. Your MSO membership will be good until Dec 31st,
2011. 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. For those who like to plan ahead, the MSO fees will remain
the same for next year (2011-2012), but will very likely increase by at least
$5 the following year, due to additional fees being requested by Masters
Swimming Canada (MSC) for each MSO swimmer.
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 nearby 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
Oct 22nd Swim Ottawa Masters SCM Meet (details TBA)
Nov
8-15th Pan American Masters Championships, Rio de Janeiro,
Brazil
http://www.panamericanmaster2011.org/?language=en
Sun
Nov 13th Etobicoke Masters SCM Meet (details TBA)
Dec
11-17th British Virgin Islands Swim Trip http://www.swimvacation.com
Sun
Jan 22nd Alderwood Yards Masters Meet (SCY, details TBA)
Sun
Feb 12th, 2012 Burlington Masters Meet SCM
http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf
Sun
Mar 11th Etobicoke Swim for Heart 1500 SCM (details TBA)
Mar
30th – Apr 1st Ontario Masters Championships, Toronto
area (details TBA)
Sat
Apr 21st Downtown Swim Club LCM Meet, U of Toronto (details TBA)
Sun
May 6th Thornhill Masters SCM Meet (details TBA)
May
18-21st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/
Jun
3-17thFINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/;
qualifying
times: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082
Summer
2014 FINA World Aquatic Championships, Montreal (details TBA)
Race Results: (Please send in your
results, and/or let me know if I missed your name!!)
Sat Aug 13th
Technosport 4k Swim Meech Lake (29 participants)
Congratulations
to Siobhan Walsh (7:30am Earlybirds) on completing this race, her
longest to date, in 1:47. Well done!
Sun Aug 14th
1000 Islands Olympic Distance Triathlon, Brockville (1500m/40.4k/10k; 92 participants)
Congratulations
to Robert on a huge improvement from his last triathlon, and in placing
top 3 in his category! Full results at: http://www.sportstats.ca.
Robert
Fabes
(7:30am Earlybirds; 50-54): 43rd overall; 31st male and 3rd
in age group in 2:40:30
Sat Aug 20th
Rideau Canoe Club Dragon Boat Festival
The
Foolish SportChicks Dragon Boat team participated in their second
festival (the first being the Ottawa Festival on Jun 18-19th).
This women’s team is organized by Natalie Aucoin and Isabelle
Fradette (7:30am Earlybirds), and includes many other Earlybird
women. Of the eight women’s teams, they placed 2nd
overall, behind the Galley Girls, a very experienced competitive team.
Awesome job, ladies! Full details and results at: http://www.rideaucanoeclub.ca/home/dragon-boat/rcc-dragon-boat-festival.
And best of luck for the third and last festival of their season in Carleton
Place on Sat Sept 10th.
Sun Aug 21st
Timberman Half Ironman, New Hampshire (1.9k/90k/21.1k; 2075 participants)
Congratulations
to Susan N-Y, Colette and Brad on their great races!
Full results at: http://ironmantimberman.com/.
Brad
Shapansky
(7:30am Earlybirds; 45-49): 141st overall and 19th in age
group in 5:12:40
Colette
Kenney
(7:30am Earlybirds; 50-54): 285th overall and 4th
in age group in 5:43:31
Susan
Nevitt-Yelle
(7:30am Earlybirds; 45-49): 475th overall and 19th in age
group in 5:55:35
Sun Aug 21st
Valleyfield Olympic Distance Triathlon (1500m/40k/10k; 149 participants)
Renee participated in this
event with her daughter. Full results at: http://www.sportstats.ca.
Naomi
Robert
(Renee’s daughter; 20-24): 132nd overall; 5th in age
group in 2:54:01
Renee
Robert
(7:30am Earlybirds; 55-59): 146th overall; 2nd in age
group in 3:48:31
Masters
Swimming Canada Top 20, Records, etc.
Check
out the MSC statistics including the National Records and top 20 (by gender and
age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/#canada
(last update Jul 30th).
Ask the
Coach
Dear
Coach: What’s
the difference between build and descend? Still Learning the Terminology
Dear
S.L.t. Terminology: Normally we use “build” to mean speeding up within a
repeat, i.e. one swim where you start moderate and gradually increase the
effort level so that you finish fast. “Descend” is used for a series of
repeats, all of the same length, where each one should be faster than the
previous one. Sometimes we will say to “build” through a set. This
is used when the repeats are different lengths, and each repeat is done at a
higher effort level.
Dear
Coach:
And what about build vs. fade? Let Me Get This All Straight!
Dear
L.M.G.T.A. Straight: Fade is the opposite of build – you are starting fast and
gradually slowing down, either within a repeat or through a set. (And,
ascend is the opposite of descend – each repeat slower than the previous one.)
Lynn’s Private and Semi-Private Masters Swim
Lessons
Tentative
Fall Availability:
Sept-Dec:
Mon and Fri 9:45-10:45am
Dec: some
evenings / weekends during exams
(E-mail
Lynn for details.)
Prices:
Private: $52.50 per hour,
plus HST.
Semi-Private
(2-3 swimmers; per swimmer): $34 per hour, plus HST.
Reminders
Masters
Summer Programs: Here are the details on the Summer Masters programs (all
open to members only).
Summer: Mon Jul 4th – Sat Sept 3rd: (no workouts: Mon
Aug 1st)
-
7:30am Earlybirds: MWF 7:30-8:30am; Cost: $73 + HST; Barcode: 3082 (Deep:
Coach: Lynn): Full (waitlist available)
-
6pm Whitecaps: MTuTh 6:00-7:10pm; Cost: $80 + HST; Barcode: 3088 (Shallow:
Coaches: July/Sept: Lynn; August: Mits)
-
Saturday Earlybirds: Sat 10:15-11:25am; Cost: $28 + HST; Barcode: 3084
(Shallow/Deep: Coaches: rotating schedule)
Masters
Fall/Winter Programs: Here are the details on the Fall/Winter
Masters program.
Registration
for both Fall and Winter has started. Please register early to ensure
that you get into the group you want! You must be a Carleton Athletics
member, and Masters program registration must be done by phone or in person
(not on-line). The only change from last year is that Child Safety
Supervision will not be offered.
Fall
Session:
Tue Sept 6th to Sat Dec 17th (no workouts Mon Oct 10th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3538; $126+HST
Earlybirds
2 (8:30-9:30am MWF): Barcode 3539; $126+HST
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST
Winter
Session:
Tue Jan 3rd to Fri Apr 13th (no workouts Mon Feb 20th,
Fri Apr 6th, Mon Apr 9th)
Earlybirds
1 (7:30-8:30am MWF): Barcode 3541; $126+HST
Earlybirds
2 (8:30-9:30am MWF): Barcode 3542; $126+HST
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST
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 at a time. (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!)
Triathletes:
Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the
daily tri-news e-mail. Another good resource, recommended by Mike Sims
(6pm Whitecaps), is http://www.slowtwitch.com/.
Lots of free triathlon advice, a training log and challenges like the 100 runs
in 100 days!
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