Here is more information from the 86 feedback forms received in April:

Here's a summary of your comments on the workouts.

 

18 people said there is a good variety in the workouts, while 5 said they'd like more variety.  Two said there's a good balance of all 4 strokes, and 2 (others) said that there's not always a balance of all 4 strokes.

 

One asked that we ensure that consecutive workouts have different distances in the main sets -- we definitely are trying to improve on this by having an overall plan giving the focus for each workout that all coaches use.  One suggested that we have more variety in swimming speeds, and another 3 asked for more sprints.  Next week's (optional) lactate tolerance set should help there.  Another asked that the intensity increases as we go through the summer.  Don't worry -- it will :-) !

 

One person asked for more of an emphasis on good technique, rather than making the pace times.  One person noted that the pace times are always good.  Another asked for more lower intensity workouts for those who train other sports and need an easy day.  We tend to spend more time on technique at the beginning of each session.  If you want to devote extra time to working on your technique and find that difficult in your current lane, you are free to move to a slower lane.  Also if you want an easier workout one day for whatever reason (need an easy day, or you're tired, gave blood, recovering from injury or illness, etc.) you always have the option of moving to a slower lane. Similarly if you are feeling great, or the main set is your favourite, you can always move up a lane!

 

Three people asked for a distance free only lane for triathletes and/or that freestyle be an option on IM nights.  Frankly, I think this would do you more harm that good.  Always doing the same type of training (stroke and distance) almost guarantees that you will plateau, and can lead to overuse injury.  The way things are currently structured, you can do mostly freestyle two days out of three.  More than that is not recommended.

 

One swimmer asked for written technique pointers to think about while swimming.  On the spring/summer plan (posted on the bulletin board and website), you'll notice that each week has a "focus" -- that is the technique aspect that you should have in the back of your mind for that week.  If you're not sure what you can do to improve in the area given, just ask your coach. 

 

Warm Up: Three people said they like the (usually) 1000m structured warm up.  Two said the warm up is too long.  If you are in a slower lane and would prefer a shorter warm up, just let your coach know.  One swimmer asked for specific warm up drills to be written on the board.  I'd suggest that instead you ask your coach for good drills for you to do -- not everyone needs to work on the same thing!  One person suggested adding a transition set into the main set.  We rarely do this due to time considerations.  Every time there's a new set to explain, we lose 3-5min of workout time.  If we have any short sets, the coach can be explaining the previous set to one lane, when another is already ready for the next one.  However, I'll try making the last part of the warm up into a mini-set some days and see how that goes.

 

Main Set: Three swimmers said they prefer doing more short sets, rather than one long set.  One said he/she likes having just one main set.  As explained above, given the short workout time, it's more efficient to do just one set, but I'll occasionally add another and see how people like that.

 

Strokes: One person asked for more fly, and one person for less!  (I guess we keep it the same?!)  Two asked for less IM and two others asked for less IM on Saturday.  One asked that IM be rotated as he/she can't attend Monday.  We are rotating the IM now, and the Saturday plan should ensure that the Saturday workouts are more balanced.  One suggested that we have fly days, back days and breast days, so everyone has to work all the strokes.  As a significant number of people have injuries that prevent doing one stroke, this isn't really practical.  However, I'll try to include some best/worst strokes in sets as that should serve the same purpose (encouraging you to do all strokes that you can).  Five swimmers asked for more distance work, longer swims and more timed swims.  Two asked for fewer long swims and repetitive sets.  One asked for more freestyle.  One asked for less freestyle and another cautioned against having too much freestyle.  We'll do really long freestyle repeats only once every few weeks, and will have an (optional) long timed swim each term.  It's no surprise that we won't be able to please everybody!  If there's a particular workout type that you just hate, at least you can use the posted schedule to know the day(s) to avoid!

 

Kick/Pull: Four people asked for more kick sets and one for fewer!  Two asked for more pull.  I'll try adding the occasional kick and/or pull set. 

 

Starts/Turns: Three people want more work on turns, and another on flip turns in particular.  One person wants to spend an hour on turns.  Another wants help with dives.  One swimmer suggested we have more mini-clinics at the end of the workout (e.g. last 15min in the diving well).  I'm happy to do mini-clinics anytime anyone wants -- just let me know what you want to work on (starts, a specific turn, a stroke, etc.)  and we'll do it!  Spending an entire workout on turns for everyone probably wouldn't be too popular, but we could do that in the June clinic -- let me know if you're interested.

 

Fun Sets: Three people asked for more fun workouts (e.g. relays, games), while two others said they enjoyed the ones we do.  One person said the time trials were fun, and another person asked that we do more crazy drills.  Three swimmers asked to do more swimming with flippers (my groups will be doing some fly with flippers this week).  One person asked for more fun competitions, while another said there should be less emphasis on competition. 

 

Drill: Five people asked for more drill, and one for more technique help on strokes other than free.  Two asked for more explanation as to why we do the drills.  If we (the coaches) don't explain why you are doing a drill -- just ask -- we should always tell you why, but sometimes we forget!  One person asked for more drill at the beginning of the term, one said the amount is just right, and another said we should do less drill at the beginning of each session!!  One asked for more on stroke efficiency.  Another asked for stroke improvement to be integrated into the workout.  We've been doing a lot of work on dps (distance per stroke) lately (e.g. golf sets, descending with the first repeat dps) -- that should help with efficiency and with integrating your stroke improvement into the main set.  If it's not working for you, ask for help!  One person suggested doing drill sets without pace times so speed is not an issue.  Pace times should be easy or there should be rest intervals on drill sets -- let us know if that's not the case!  One person says we should force the swimmers to do specific drills. Usually at the beginning of term we do.  Later we give more flexibility.  However, if you're not sure what is most beneficial to you, just ask!  One person asked for video-taping in workout.  It's not really feasible to do this during workout (for space, safety and time considerations).  However, it is being offered at the clinic.  Finally, one person asked that we spend more time working on breathing.  That would be a good topic for a mini-clinic.  Again, just ask!

 

The bottom line is that we like to hear from you.  Your requests / suggestions / questions are always most welcome.  While we can't please everyone all the time, we should be able to help with many of the suggestions through slight modifications to the workouts and/or more mini-clinics.

 

Next time: Your comments and suggestions on the facility and program.

 

 

The mini swim camp will be held: Saturday, June 15th 5-7pm and Sunday, June 16th 8:30-10:30am.  The cost will be $40 for both days or $25 for one day, plus $10 for the (optional) videotaping.  The clinic will also be open to non-Carleton Masters at a higher cost: $60 for both days, $40 for one day, and $15 for videotaping.  As last year, we will offer clinics covering each stroke, as well as starts and turns, and will keep the ratio of swimmers to coaches at between 5 and 10 to 1.  Coaches confirmed to date are: John, Tim, Louise and Lynn.

 

Those videotaped on Saturday will get their feedback from 7:30-8:30pm, and those on Sunday will get their feedback from 11am-noon.  The videotaping will cover two strokes and you will be taped both above and underwater. 

 

If you have not already done so, please let me know if you are interested in attending this clinic, which day(s) you will attend, whether you are interested in videotaping and on which day.  Please register by June 1st (i.e. this coming Saturday), so that we can finalize the videotaping schedule and the number of coaches required.  Once the numbers have been finalized an e-mail will be sent to all participants with details of the camp, coaches, and videotaping schedule.

 

 

We need 12 people to go ahead with the fun swim meet: Saturday, June 22nd 5-7pm.  You do not have to be a member of MSO (Masters Swimming Ontario) to compete in this meet -- it is just for fun.  So far only three people have expressed interest.  There will be a $10 charge to cover the pool rental fees.  I'll set the events based on what people are interested in swimming.  Let me know if you are interested in participating as well as the events you'd like to swim.  If we don't have 12 people signed up by June 1st, the fun meet will be cancelled.

 

 

There are still caps, a pair of goggles, and some women's suits available for sale.  The caps are priced at $1.  The goggles $4, and the suits $10-$20 at the buyer's discretion.  Ask to look at our "boutique"!

 

 

Mary Ann O (Winter Whitecaps) is having a house cooling party, as she is moving to Montreal to join her boyfriend, Mike!  All are invited: Saturday, June 15th, 8pm to late at Apt 2-264 Flora Street (ring the top ringer).  BYOB and friends.  Parking is available on Flora and Percy streets.  RSVP by e-mail (maryann.oberthier@c= ommunication.gc.ca) or phone 233-2785.  Mary Ann has promised to send those attending the swim clinic home early so that they'll be awake and at the pool for 8:30am Sunday, June 16th :-) !

A Very [Crazy] Very Earlybird: One of the members of the Very Earlybirds lives a fair distance out of the city.  I was wondering how early he gets up as he's always one of the first on deck around 6:15am.  The day I inquired he had cycled to Carleton (1.5hrs) and had left home at 4:40am!!! 

Race Reports and Swim Meets (please let me know if I've missed anyone or any races!)

 

Bernie (7:30am Earlybirds): 50-54 50fl 44.77, and 50bk :44.63 50bk

 

David Barclay (Very Earlybirds) took part in this relay.  Results next time!