Race Reports and Swim Meets (please let me know if I've
missed anyone or any races!):
Nine members of Carleton University
Masters Whitecaps (CAPS) [that's us!] competed at the Technosport meet at
the University of Ottawa meet on Saturday, January 19th. Eight club
records were set:
4 x 100m free relay men's 160+ Bernie, Jim L, Andrew K, David
M (all Earlybirds) 5:08.65 (beating the old record of 6:23.89 by over a
minute!)
Bernie Men's 50-54: 100fs (leading off the relay):
1:21.09
Tom A (High Intensity) Men's 40-44: 50br: 36.34; 50fly:
30.84; 100IM: 1:10.75
George (Whitecaps) Men's 75-79: 100bk: 2:17.39
Margaret (Earlybirds) Women's 70-74: 50fs: 1:06.75; 50bk:
1:25.21 (in her first meet!)
All of the above times also earned first places. Other placings
were:
David M Men's 30-34: 1st 50/100 bk,
50/100fs; 2nd 50 fly (in his first meet!)
Gerry (Nightcaps) Men's 30-34: 2nd
50/100fs; 3rd 50fly
Andrew K Men's 40-44: 1st
100br, 50bk, 3rd 100IM
Jim L Men's 45-49: 1st 50 br, 2nd
50/100fs, 100br
Bernie Men's 50-54: 1st 50/100br, 100IM;
2nd 50fly
George Men's 75-79: 1st 50bk,
50/100br
Lynn (Whitecaps/Coach) Women's 40-44: 1st
50/100 fs, 50/100br, 50/100bk, 50/100fl, 100/200IM
Full results at:
Nineteen members of CAPS competed at the Nepean Winterlude
meet at the Nepean Sportsplex (50m pool) on Saturday, February 9th. 27
Club Records, 13 Ontario Records, and 7 National Records were set by our
team! (Note that times are not converted between LC [50m] and SC [25m]
pools for our club records, so it is possible to set an Ontario or National
record that is not a club record, as a faster time has been done SC! It's
also possible to set a National Record that is not an Ontario Record as for a
couple of years the age determination was different for the two sets of records
-- Ontario used age on the day of the meet, and Canada used age on December
31st. And it's also possible to set a World Record that is not a National
Record as the proper paperwork must be sent in on time for a World Record to be
accepted, but I digress!)
Will L (Varsity) Men's 20-24: Club/Ont/Nat record: 200fs:
2:07.81, 400fs: 4:32.28; Club/Ont record: 50fs: 25.88; Club record: 100fs:
57.79
Brock C (Varsity) Men's 20-24: Club/Ont/Nat record:
200fly: 2:27.38, 400IM: 5:11.05; Ont record: 200IM: 2:29.28
Warren (Varsity) Men's 20-24: Club record: 50bk 32.67,
50fl: 28.35, 100fl 1:05.27
Tarek (Varsity Coach) Men's 35-39: Club record: 50fs
25.73, 100bk: 1:06.65, 50fly: 28.31
John (Varsity Coach) Men's 35-39: Club record: 100fly
1:03.51
Tom A (High Intensity) Men's 40-44: Club record: 200br
3:02.21
Bernie (Earlybirds) Men's 50-54: Club record: 50br:
42.90
George (Whitecaps) Men's 75-79: Club record: 100bk:
2:14.17
Clara (Varsity) Women's 20-24: Club/Ont record: 200fly:
2:44.63; Club record: 50fly: 32.78, 100fly: 1:14.23
Meredith (Varsity) Women's 20-24: Club/Ont record: 200br:
3:06.30
Judy O (Varsity) Women's 20-24: Club record: 200fs:
2:26.43, 400fs: 5:04.74
Morgan (Varsity) Women's 20-24: Club record: 100bk:
1:18.97
Lynn (Whitecaps/Coach) Women's 40-44: Ont/Nat record:
50fs: 29.28, 50fl: 32.18, 200IM: 2:38.49; Ont record: 100fs: 1:04.00
4 x 50 Mixed Medley Relay 80+: Warren, Will, Clara,
Morgan: Club/Ont record: 2:10.37
4 x 50 Mixed Medley Relay 120+: Tarek, Meredith, John,
Lynn: Ont record: 2:09.54
4 x 50 Mixed Free Relay 80+: Jeff (Earlybirds),
Michelle (Varsity), Katie (Varsity),
Brock: Club record: 2:11.80
4 x 50 Mixed Free Relay 100+: Warren, Judy, Morgan, Tarek:
Club record: 1:54.27
4 x 50 Mixed Free Relay 120+: Will, Clara, Lynn, John:
Club/Ont record: 1:52.56
All of the above times also earned first places. Other placings
were:
Clara Women's 20-24: 1st 50fs
Morgan Women's 20-24: 1st 100fs, 50bk; 2nd
50fs
Michelle Women's 20-24: 3rd 50fs, 100fs
Anne-Marie (Varsity) Women's 20-24: 2nd 400fs; 4th 100fs;
5th 50fs
Katie Women's 20-24: 2nd 50bk, 50fl, 200IM; 6th 50fs
Meredith Women's 20-24: 2nd 100br
Warren Men's 20-24: 2nd 200fs
Jeff Men's 30-34: 3rd 50br, 100br; 6th 50fs, 100fs (in his
first meet!)
Gerry (Nightcaps) Men's 30-34: 3rd 50fly; 4th 100fs; 7th
50fs
John Men's 35-39: 1st 200fly; 2nd 50fly
Jim (Earlybirds) Men's 45-49: 2nd 50br; 4th 200fs; 7th
100fs; 8th 50fs
Bernie Men's 50-54: 1st 100br; 2nd 50fly
George Men's 75-79: 1st 50br, 100br; 3rd 50bk
4 x 50 Mixed Medley Relay 120+: Michelle, Bernie, Katie,
Jeff: 5th
4 x 50 Mixed Free Relay 120+: Anne-Marie, Jim, Meredith,
Gerry: 5th
Full results at:
The updated club records are posted on our website.
The next local meet coming up is the Technosport Invitational
(25m pool) to be held at the University of Ottawa:
Date/Time: Saturday, March 16th; Warm Up: 8:30am, Meet
runs: 9:00-11:30am followed by free breakfast
Events: 200fs, 50bk, 100fly, 50br, 50fl, 100br, 100fs,
200IM, 100bk, 50fs, 4x50 women/men medley relay
Cost: $30 (unlimited number of events)
Deadline: Sign up on the bulletin board by Saturday,
March 2nd and pay at the meet (cash or cheque payable to
"Technosport")
You must be a member of MSO to compete -- see "Interested in Competing?"
above.
The Carleton Ravens Varsity Team competed in the OUA
(Ontario University Athletics) Championships last weekend at Laurentian
University. All eighteen swimmers did a season best in at least one event
and many swimmers did numerous Raven and/or lifetime bests!
Keegan Harris was awarded Carleton's Athlete of the Week for
qualifying for the Canadian Intercollegiate Sport (CIS) Championships to be held
at the University of British Columbia from February 22nd-24th. Keegan
qualified in 50 breast in 30.40!! He also scored points in 100 and
200 breast. Other swimmers who scored points [top 16 places] were
Jackie Brunetta (400fs), Clara Tarjan (50fly),
Will Litchfield (1500fs), and the men's 4 x 200 free relay
(Will, Warren Taylor, Brock
Clayden and Keegan).
Jackie and Keegan were Carleton's Swimmers of
the Meet. Will and Judy Overton were the
Most Improved Swimmers, and Brock and
Judy/Jackie got the "Toughest Swimmer" awards.
Etiquette
Like any sport, Masters Swimming has some rules of etiquette that may be
new to beginners and worth reviewing for everyone! Here are a few...
Ensure that you get out your own "toys" before workout
(kickboard, pullbuoy, sometimes flippers, and/or paddles), and don't take those
that someone else is using! Also, please ensure that you put
everything away after workout. The soft yellow boards and
torpedo-shaped pullbuoys go in the wooden box. Other boards (red, blue,
hard yellow ones), and white/purple pullbuoys go in the racks. The flipper
boxes are labelled by size.
Swim in a circle (up one side of the lane and down the
other), unless there is room for each person to have half a lane, in which case
you can swim side-by-side if both agree. Ensure that you swim
straight (use the ceiling as a guide in backstroke). Take
care when passing -- collisions can be painful! Always be aware
of where (you and) your lanemates are.
Even when the lanes are crowded, ensure that your lanemates can do
proper turns or touch the wall at the end of a repeat (i.e. keep out of
their way!) -- slowing down and/or stopping before the end of the pool is a bad
habit to get into.
Do your best to join in with the others in your lane if you arrive
late (though it's best to start with a bit of freestyle and never start
out with fly!).
If you are having trouble swimming at the same speed as your lane mates
(either too fast or too slow), ask the coach if there's another lane that would
be more suitable. If not, do your best to be courteous so that
everyone can enjoy his/her swim.
Any questions and/or other etiquette suggestions are welcome!
Weight Training for
Swimmers
A six-hour program on strength training for swimmers was
offered 11am-1pm Saturdays January 12th, 19th and February 2nd. This
course was poorly attended (4 people) and the Athletics department is reluctant
to offer it again, unless attendance is up. If you would be interested in
this course either now, in the Spring/Summer or next Fall, please let me know
. Also, let me know what time/day works best for you.
Ask the Coach
Dear Coach:
What
is the proper way to do transitions between strokes in an IM?
Wanna-be-IMer
Dear W-b-IMer: IM = Individual Medley (fly, back,
breast and free). We will be reviewing these turns in workout, so
I'll just go over the basic rules. In the fly/back turn you must touch the
wall on your front with both hands, and then push off on your back. In the
back/breast turn, you must touch the wall (with one hand) on your back (you may
not flip over onto your stomach before touching the wall), and then push off on
your front. For breast/free, you mush touch the wall on your front with
both hands.
Dear Coach: Would other Earlybird swimmers be
interested in having large mats to stretch on before or after workout? If
so, I'd be willing to work out a rotation of swimmers to get them out and put
them away. Pat (7:30am Earlybirds)
Dear Pat: That's a great idea! Anyone who is interested please
talk to Pat (lane 5).
Earlybirds and Nightcaps Notes
The list of things to work on (now that we've
finished going through each stroke) is growing:is
freestyle flip turns and freestyle breathing. Suggestions and comments are
always welcome.
The list of things to do (now that we've finished going
through each stroke) based on your requests is as follows:
- freestyle flip turns (this week -- a nose clip is
recommended for those who haven't tried flip turns before)
- back flip turns
- IM turns
- pyramid sets
- remedial fly (for those who want to spend more time on this challenging
stroke)
- freestyle breathing
- open water sighting (April)
Your suggestions for other areas you'd like to spend time on are
welcome!
This week you will also have an opportunity to do a lactate tolerance set
(anaerobic lactic). This is an opportunity to work on your speed!
(It is optional)
Private Masters
Lessons
Winter times for private Masters lessons with Lynn are
Monday 4-5pm, Tuesday 7:15-8pm, Wednesday 8-9pm, Thursday 7:15-8pm, and Saturday
noon-1pm. Prices for Carleton Members are $35 for 1 hour, $65 for 2, $90 for 3,
$112 for 4 and $132 for 5 hours, 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 hours, respectively). Contact Lynn for
availability.
Safety Supervision (for children) is
available in the winter session for the same workouts as in the Fall (Monday,
Tuesday, Thursday 6-7:10pm and Saturday 9-10am) at a cost of $73.75.
Maximum number of children is 9. Sign up in the Athletics
Office.
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?: If
you are interested in getting copies of the Earlybird or Nightcaps Masters
workouts ahead of time? Let me know. I usually e-mail out the
week’s workouts on Sunday.
Social Events: All swimmers are invited
to join us for:
Thursday Dinner (after Whitecaps workout): Meet by the
Tuck Shop around 7:45pm
Thursday Drink (after Nightcaps workout): Meet by the Tuck
Shop around 9:30pm
Saturday Brunch (after 9-10am workout): Meet by the Tuck
Shop around 10:30am
Triathletes: Check out Rudy
Hollywood’s (Earlybirds/Whitecaps) website: http://www.trirudy.com and subscribe to
the daily tri-news e-mail.
General Information
