From: Lynn Marshall [lynnmarshall@sympatico.ca]
Sent: Wednesday, October 26, 2011 2:34 PM
To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia
Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; Nico Belisle;
'Tim Kilby'
Subject: Carleton Masters Swimming Newsletter #291
Carleton Masters Swimming Newsletter #291 Wednesday, October 26th, 2011
To:
Carleton Masters Coaches / Staff (9 addresses)
Bcc: Those Registered for Fall 2011 and
Alumni: 7:30am Earlybirds I (39 addresses), 8:30am Earlybirds
II (39 addresses), 6pm Whitecaps I (41 addresses), 7:10pm Whitecaps
II (22 addresses), 8:10pm Whitecaps III (18 addresses), Saturday Only (3
addresses), Masters “Alumni” (33 addresses).
"When
I was young I observed that nine out of every ten things I did were failures,
so I did ten times more work." – George Bernard Shaw
Masters
Program Notes and Cancellations
MSO
Registration
Anyone who plans to swim in any Masters Swimming
competitions in 2012 needs to be registered with Masters Swimming
Ontario. This costs $35,
if you pay by Mon Oct 31st –
cash or cheque payable to “Lynn Marshall”. It will still be possible to
register after that, but there will be an extra $1 charge for
postage/handling. More details under “Masters Swimming Competitions”
below. It would be great to get a few more Carleton swimmers out to the
local meets. If you’re sitting on the fence about competitions and want
more information or encouragement, talk to some of those who compete regularly:
Sandy
Lawson (7:30am Earlybirds), Natalie Aucoin
(8:30am Earlybirds), and Jamie Chalmers
(7:10pm Whitecaps).
Swimmer Notes
Swimmer
Updates:
-
Kelly Meaney (6pm Whitecaps) and Terry are getting married in Montreal
on Sat Oct 29th. After that they will be honeymooning in
London and Mauritius! Congratulations, Kelly and Terry.
-
Tamsin Douglas (7:30am Earlybirds) is teaching “Yoga for Athletes” at
the PranaShanti Yoga Centre (52 Armstrong St; http://www.pranashanti.com/). This
course runs Wed 6:30-7:45pm Nov 9th to Dec 14th.
Cost is $90 (drop in $18 per class). A free introductory class will be
held Wed Nov 2nd 6:30-7:30pm.
-
Congratulations to Chris Macknie (7:30am Earlybirds) and Rick Hellard
(7:30am Earlybirds) on their 1-2 finish in the 9RunRun Half Marathon last
weekend – details in the “Race Results” section below.
-
Derek Bass (6pm Whitecaps) reports that his first surgery went well, but
they spent the whole time clearing a path through the veins around the
tumour, so he will go back for part two in a few weeks. Derek was in
hospital from Tuesday through Sunday after the first surgery to allow his nose
to heal from all the prodding. For those who are interested, here’s more
information on the Endoscopic Endonasal Approach Surgery that Derek is having: http://www.youtube.com/watch?v=_fioC34LZeg,
and some information on his surgeon: http://www.prlog.org/10350446-saint-johns-health-center-appoints-dr-amin-kassam-to-develop-new-neuroscience-institute.html.
Best of luck for round 2, Derek!
- A big thank you to Carla Sowinski
(8:30am Earlybirds) for bringing chocolate cupcakes on Fri Oct 21st to
celebrate Coach Lynn Marshall’s IMSHOF induction. The talking card
is great, too!
-
Date for your diary: The Masters Holiday Potluck Party is scheduled for the
evening of Sat Dec 10th at the home of Don Wells (6pm
Whitecaps) and Joanie Conrad (7:10pm Whitecaps). All Masters
swimmers and their families are invited. This is always a great feed and
a chance to see you lane-mates fully dressed! More details to follow.
-
Thank you to author Louise Rachlis (x-Earlybirds) and editor Chris
Macknie (7:30am Earlybirds) for featuring me in today’s issue of “the
Wrap”: http://carletonmasters.tripod.com/wrap111026.pdf.
Chris even brought some hard copies to the pool this morning – hot off the press!
News
Articles and Links:
- Here’s an article on an amazing Masters
Swimmer, Laura Val (who I met at the IMSHOF induction ceremony) – see
pages 55-56: http://www.finamagazine.org/FinaMagazine_2011-5.pdf
- And for more inspiration: 100 year old
completes Toronto Marathon: http://www.cbc.ca/news/canada/toronto/story/2011/10/16/fauja-singh-toronto-marathon321.html
- Billy Mills 1964 Olympic 10k Track Final (Inspiring Video recommended Marty Raymond (x-Whitecaps) who is off to Hawaii in a few weeks for yet another Ultraman): http://www.youtube.com/watch?v=l5vOhMwRQwI&feature=share
- Cheating Father Time: With Exercise You Can Be Fitter
than Someone 30 Years Younger: http://www.sciencedaily.com/releases/2011/10/111011074635.htm
- Deceiving the Brain Can Lead to 5% Improvement: http://www.sciencedaily.com/releases/2011/10/111017075514.htm
- Healthy Habits for the Off-Season (if you have one!)
recommended by Tamsin Douglas (7:30am Earlybirds): http://lavamagazine.com/training/serious-recovery-healthy-habits-for-the-off-season/#axzz1b4YpfBjl
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. One silicone cap left 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.
Fall Session Information
The
usual pool allocations and coaches are as follows:
7:30am
Earlybirds: Deep End; Lynn
8:30am
Earlybirds: Deep End; Lynn
6pm
Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn
7:10pm
Whitecaps: Shallow End; Mits
8:10pm
Whitecaps: Shallow End; Mits
8:15am
Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)
Exceptions
will be mentioned here, if I have enough notice.
The time trials scheduled for the Fall session are as
follows:
Mon Oct 17th 400 free or IM (all)
Tue/Wed Oct 25/26th 2 x 50 choice (6pm/7:30am/8:30am)
Mon Nov 7th 200 (all)
Th/Fri Nov 24/25th 1500/800 (all)
Tue/Wed Dec 6/7th 100 (6pm/7:30am/8:30am)
Thu/Fri
Dec 15/16th relays (6pm/7:30am/8:30am)
And
the two Fall fin days:
Tue/Wed
Oct 18/19th 6pm/7:30am/8:30am
Thu/Fri
Dec 1/2nd 6pm/7:30am/8:30am
This
list is also available on the workout themes page: http://carletonmasters.tripod.com/mastplanfall11.pdf.
Congratulations
to all those who participated in the 400 time trial on Mon Oct 17th,
especially those brave enough to do 400IM! As many of those who did IM
were doing a 400IM for the first time, all the improvements were in
400fs. The two biggest improvements were by Christian Cattan and Fouad
Hejazi (both 7:30am Earlybirds) who improved by 34.3 and 25.7 seconds,
respectively! The biggest improvement by a woman was 15 seconds by Isabelle
Fradette (8:30am Earlybirds). A list of all those who improved
follows:
400fs:
Christian
Cattan
(7:30am Earlybirds) 34.3
Fouad Hejazi
(7:30am Earlybirds) 25.7
Isabelle Fradette
(8:30am Earlybirds) 15.0
Isaac Fierro Marquez
(6pm Whitecaps) 12.4
Ray Anderson
(7:30am Earlybirds) 9.4
Sandy Lawson
(7:30am Earlybirds) 5.5
Susan Hulley
(7:30am Earlybirds) 5.0
Paige Kosek (7:30am
Earlybirds) 3.4
Sean Dawson (6pm
Whitecaps) 2.9
David Caldwell
(7:30am Earlybirds) 1.1
Thanks
to all who participated in the 50m time trials on Tue Oct 25th / Wed
Oct 26th. There were some great swims and lots of
improvements. The biggest improvement was by Margaret King (7:30am
Earlybirds) who improved her 50fl by 4 seconds! Other huge improvements
were made by Christian Cattan (7:30am Earlybirds) with a 2.6 second
improvement in his 50br, and Lucie Boudreau (8:30am Earlybirds) improved
her 50bk by 2.5 seconds. In the 50fs both Malika Shaath (8:30am
Earlybirds) and Amelia Zimmermann (6pm Whitecaps) improved by 2
seconds. There were four swimmers who improved in both their 50s: Amelia,
Christian, Bruce Brown (7:30am Earlybirds), and Lois Frankel
(7:30am Earlybirds). Special mention to Natalie Aucoin (8:30am
Earlybirds) who beat not only her best time trial time, but also her best meet
time from last weekend in her 50fl, and to Francois Jacques (7:30am
Earlybirds) may only have tied his best 50fs time, but that time was from 8
years ago! Those who improved or tied their times are listed below.
50fs
Amelia
Zimmermann
(6pm Whitecaps) 2.0
Malika
Shaath
(8:30am Earlybirds) 2.0
Robert
Fabes
(7:30am Earlybirds) 1.4
Christian
Cattan
(7:30am Earlybirds) 1.2
Bruce
Brown
(7:30am Earlybirds) 0.2
Lois
Frankel
(7:30am Earlybirds) 0.2
50bk
Lucie
Boudreau (8:30am
Earlybirds) 2.5
Amelia
Zimmermann
(6pm Whitecaps) 1.3
Bruce
Brown
(7:30am Earlybirds) 0.1
50br
Christian
Cattan
(7:30am Earlybirds) 2.6
Chris
Kent
(8:30am Earlybirds) 1.8
Mike
Mopas
(7:30am Earlybirds) 1.3
Amir
Banihashemi
(8:30am Earlybirds) 0.9
Lois
Frankel
(7:30am Earlybirds) 0.3
50fl
Margaret
King (7:30am
Earlybirds) 4.0
Natalie
Aucoin
(8:30am Earlybirds) 0.5
Don
Wells
(6pm Whitecaps) 0.2
Alan
Jowett
(7:30am Earlybirds) 0.1
Best
Time Ties
Brad
Shapansky
(7:30am Earlybirds) 50fs
Francois
Jacques
(7:30am Earlybirds) 50fs
Sara
Domina
(6pm Whitecaps) 50fl
Susan
Hulley
(7:30am Earlybirds) 50br
Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance. There are still 8 swimmers with perfect attendance. Keep it up! (Please let me know of any errors or omissions.)
7:30am
Earlybirds
(Sept 7-Oct 26th; 21 workouts; range: 21-31; avg.: 25.3):
Perfect
Attendance: Angela D, Bruce B, Zoe P
Missed
1 Workout: Alan J, Chris M, Christian C, Ursula S
8:30am Earlybirds (Sept 7-Oct 26th; 21 workouts; range:
14-30; avg.: 22.2):
Perfect
Attendance: Mark B
Missed
1 Workout: Natalie A
6pm
Whitecaps
(Sept 6-Oct 25th; 21 workouts; range: 18-29; avg.: 24.8):
Perfect
Attendance: Cam D, Don W, Nicole D
Missed
1 Workout: Deb Low
7:10pm
Whitecaps
(Sept 6-Oct 25th; 21 workouts; range: 7-15; avg.: 10.5):
Perfect
Attendance: Jamie C
8:10pm
Whitecaps
(Sept 6-Oct 25th; 15 workouts; range: 5-12; avg.: 8.2):
Missed
2 Workouts: Elaine C, Veronica T
Masters
Swimming Competitions
You
must
register annually with Masters Swimming Ontario (MSO) if you want to
compete in Masters Swimming competitions. Registration for 2012 is now
open. Cost will $35 until Mon Oct 31st, $36 after that.
Please pay by cash or cheque payable to “Lynn Marshall”. Your MSO
membership will be good until Dec 31st, 2012. 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 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
Nov 5th Brossard Masters SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=11687
Nov
8-15th Pan American Masters LCM Championships, Rio de Janeiro,
Brazil
http://www.panamericanmaster2011.org/?language=en
Sun
Nov 13th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVII.pdf
Sat
Nov 26th Coupe de Montreal SCM https://registration.swimming.ca/MeetInfo.aspx?meetid=11759
Sat
Dec 3rd (TBC) Montreal North SCM Meet
Sun
Dec 4th Technosport SCM Meet (details TBA)
Sun
Dec 11th North York Pentathlon SCM Meet (details TBA)
Dec
11-17th British Virgin Islands Swim Trip http://www.swimvacation.com
Jan
3-10th and 10-17th: MSO Training Camps, Margarita Island,
Venezuela http://www.npconsultants.com/oannesathletics/
Sun
Jan 22nd Alderwood Yards Masters Meet (details TBA)
Sun
Jan 29th Technosport Meet SCM (details TBA)
Sun
Feb 12th Burlington Masters SCM Meet
http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf
Sun
Feb 19th Cornwall Masters SCM Meet (details TBA)
Sun
Mar 4th Technosport SCM Meet (details TBA)
Mar
8-18th PP Travel and Training Swim Cruise psimard34@sympatico.ca
Sun
Mar 11th Etobicoke Swim for Heart 1500 SCM (details TBA)
Mar
30th – Apr 1st Ontario Masters SCM Championships, Toronto
area (details TBA)
Apr
13-15th Quebec Masters SCM Championships, Gatineau
https://registration.swimming.ca/MeetInfo.aspx?meetid=11438
Sat
Apr 21st Downtown Swim Club LCM Meet, U of Toronto (details TBA)
Sun
May 6th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf
May
18-21st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/
Jun
3-17th FINA 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 Oct 15th
Brantford Masters Meet
Jamie
C
attended and did well, especially considering that he had both a cold and a
sprained toe! Congratulations on your two PBs. Full results at: http://mymsc.ca/ShowMeet.jsp?id=411.
Jamie
Chalmers
(7:10pm Whitecaps; 65-69): 1st 100fs (1:27.83); 2nd 50fs
(37.99), 50bk (46.51 PB), 50br (58.19 SC PB)
Tue Oct 18th
Ottawa Schools Swim Meet
Congratulations
to Amelia Zimmermann (6pm Whitecaps) who placed 2nd in the
open women’s 100 free at this swim meet. Later in the day she played
tennis, and then swam with Masters!
Sat Oct 22nd
9RunRun Half Marathon, Stittsville (527 participants)
Congratulations
on your great runs! A PB by Chris, and very close to PBs for both Rick
and Susan! Full results at: http://www.sportstats.ca.
Chris
Macknie
(7:30am Earlybirds; 40-49): 1st overall, 1st man and 1st
in age group in 1:18:46.0
Rick
Hellard
(7:30am Earlybirds); 40-49): 2nd overall, 2nd man and 2nd
in age group in 1:19:25.6
Susan
Nevitt-Yelle
(8:30am Earlybirds; 40-49): 102nd overall, 13th woman,
and 4th in age group in 1:43:45.1 (1:43.41.2)
Sat Oct 22nd
Swim Ottawa Meet, Brewer Pool (40 participants)
Three
Carleton swimmers participated. This was a low key meet with most
swimmers from Swim Ottawa and a not particularly “fast” pool, but it was well
organized and Sandy and Natalie enjoyed the fun relays at the end. In
one, two swimmers at a time had to carry an opened newspaper without it getting
wet. In the other, each swimmer had to push a balloon and then the last
person had to pop it by sitting on it! It would be great to get more of
our swimmers to sign up with MSO, so that we have a bigger presence at the
local meets, and can field relays! Full results at: http://mymsc.ca/ShowMeet.jsp?id=412.
Here’s how we did:
Natalie Aucoin (8:30am Earlybirds; 35-39): 1st: 50fs (34.94 PB),
100fs (1:21.36), 200fs (2:56.48); 2nd: 50fl (41.13 PB)
Sandy Lawson (7:30am Earlybirds; 45-49): 1st: 50fs (36.13), 100fs
(1:17.40 PB), 200fs (2:55.70), 50bk (47.28 PB)
Lynn Marshall (Coach; 50-54): 1st: 50fs (30.37), 100fs (1:04.59),
200br (3:04.07 Ontario / Club Record), 100IM (1:14.67)
Sun Oct 23rd
Rattle me Bones 10k, Ottawa (887 participants)
Good
job by the Robert family! Full results at: http://www.sportstats.ca.
Aaron
Robert
(Renee’s youngest son; 15-19): 199th overall, 170th man
and 43rd in age group in 48:57.1 (48:52.8)
Renee
Robert
(8:30am Earlybirds; 50-59): 533rd overall, 180th woman
and 18th in age group in 58:37.1 (58:10.8)
Andy
Robert
(Renee’s husband; 60-69): 601st overall, 381st man and 17th
in age group in 1:00:01.1 (59:01.4)
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: Can
you let us know in advance when we’re going to use fins? Mine are At Home
Dear
M.a.A. Home: The Fall workout themes (http://carletonmasters.tripod.com/mastplanfall11.pdf)
have this information – check out the “Special Sets” column. I’ve also
added this below the time trial list in the “Fall Session Information” section
above.
Dear
Coach:
I had a severe allergic reaction around my eyes after swimming the other
day. Do you think this is likely from my goggles or from the pool water,
or what? Very Puffy Eyes
Dear
V.P. Eyes: Sorry to hear about this. I expect that the culprit is
your goggles. The pool chemicals can cause the material in the goggles to
break down over time. For example, see: http://www.cmaj.ca/content/171/11/1339.full
for a description of allergic contact dermatitis to swim gear. I’d
recommend new or different goggles.
Dear
Coach:
After our recent 400m freestyle time trial I was Googling to find out what a
good time is for this event, and found many times between 4 and 5 minutes.
What should I be aiming for and how can I reach this goal? Rapidly
Improving Young Swimmer
Dear
R.I.Y. Swimmer: Goal setting is a challenge. It depends a lot on your
age, commitment, swimming history, etc. Goals also need to be attainable,
so don’t raise the bar too high (or too low)! Let’s say that your current
time for a 400 is 7:00. Hoping for 5:00 by next term would be too
ambitious. Basically you need to continue working on both speed and
endurance. To get to under 6:00 will likely take 6-12 months, and require
moving up at least one lane at swim practice, plus training consistently 3-4
times per week. As a long term goal, I’d suggest aiming to reach 400
points in at least one event (see http://swimnews.com/ipspoints).
That’s 5:26 for men’s 400 free. In the meantime, set short term goals of
improving in most of the time trials this term.
Lynn’s Private and Semi-Private Masters Swim
Lessons
Fall
Availability:
Mon
9:45-10:45am: Oct 31; Nov 7, 21, 28; Dec 5, 12
Fri
9:45-10:45am: Nov 18; Dec 9, 16
Some
evenings/weekends likely available in December, dates still to be confirmed.
Prices:
Private: $52.50 per hour,
plus HST.
Semi-Private
(2-3 swimmers; per swimmer): $34 per hour, plus HST.
Reminders
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; Coach: Lynn (Full for Fall: wait list available)
Earlybirds
2 (8:30-9:30am MWF): Barcode 3539; $126+HST; Coach: Lynn (Full for Fall: wait list available)
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST; Coach: Lynn (Full for Fall: wait list available)
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST; Coaches: rotating
schedule, see web site
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; Coach: Lynn
Earlybirds
2 (8:30-9:30am MWF): Barcode 3542; $126+HST; Coach: Lynn
Whitecaps
1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST; Coach: Lynn
Whitecaps
2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST; Coaches: Mon: Lynn; Tue/Thu:
Mits
Whitecaps
3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST; Coach: Mits
Saturday
Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST; Coaches: rotating
schedule, see web site
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 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