Carleton Masters Swimming Newsletter #51                              Sunday, November 17th, 2002

To: Carleton Coaches

Bcc: Those Registered for Fall 2002: 7:30am Earlybirds (35 addresses), 8:30am Earlybirds (24 addresses), 6pm Whitecaps (54 addresses), 8pm Nightcaps (28 addresses), 6am High Intensity (17 addresses), High Intensity p.m. (6 addresses), Varsity registered with Masters (12 addresses), Masters "Alumni" (23 members)

 
Masters Web Site Change / Next Newsletter
As tripod.ca is being discontinued, the club web site has moved to http://carletonmasters.tripod.com/.  The old site will be available until December 3rd only.  Please note also that the next newsletter (due out on Sunday, December 1st) may be a few days late.
 
 
High Intensity Workout Cancellations
For those in the High Intensity groups only, please note the following cancellations due to a Varsity swim trip next weekend.  The High Intensity evening workout on Saturday, November 23rd 5-7pm is cancelled, as is the High Intensity morning workout on Monday, November 25th 6-7:30am.
 
 
Carleton Masters Christmas Potluck Party
Joanie and Don W (Whitecaps / Nightcaps) are hosting the Carleton Masters Christmas Potluck on the evening of Sat Dec 7th, starting at 6pm.  The party is BYOB and children are welcome.  The following schedule should help you decide what to bring to the potluck based on your schedule for the evening.  Appetizers will be served at 6pm.  Dinner will be at 7:30pm and dessert around 9pm.  (Thus, if you can't make it until 9pm, an appetizer would be a poor choice :-) !)
 
 
Winter Session Registration
Registration for the Winter session starts on Monday, November 25th.  In addition to being able to register in person or over the phone, you will be able to register on-line at http://www.carleton.ca/athletics if you have a Visa card (MasterCard to be added shortly)!  Full details on the programs is available is on the club website (http://carletonmasters.tripod.com).  For Whitecaps and Nightcaps the Winter session starts on Thursday, January 2nd, 2003.  For the 7:30am and 8:30am Earlybirds the Winter session starts on Friday, January 3rd, 2003.  The Very Earlybirds (6:30am) starts on Wednesday, February 26th, 2003.  The High Intensity programs continue in January (you do not need to re-register) starting on Monday, January 6th, 2003.
 
 
Possible $2/$3 Workouts Over the Holidays
The Fall session ends on Wednesday, December 18th for the 7:30am and 8:30am Earlybirds, on Thursday, December 19th for Whitecaps and Nightcaps, and on Monday, December 23rd for High Intensity.  We are considering offering the following additional workouts, if there is sufficient interest to cover the costs.  These workouts are open to all Masters and High Intensity swimmers.  Please let me know via e-mail at lynnmarshall@sympatico.ca if you are interested in attending any of the following workouts:
Friday, December 20th 7:30-8:30am; cost: $2
Saturday, December 21st 5-7pm (combined with Varsity Team); cost: $3 (no charge for High Intensity pm swimmers)
Monday, December 23rd 3:30-5pm (combined with Varsity Team); cost: $3 (no charge for High Intensity swimmers)
Friday, December 27th 3:30-5pm; cost: $3
Saturday, December 28th 10:15-11:45am; cost: $3
Monday, December 30th 3:30-5pm; cost: $3
(I realize that the times on December 27th and 30th are not ideal for those who have to work, but due to a shortage in pool staff over the holidays, we need to run the workouts right after the public swim or not at all!) 
 
 
Carleton Masters Team Swim Wear / T-Shirts
Here's the latest on team swim suits and T-shirts...  I've received quite a bit of interest and have a list of 22 suits and 15 T-shirts.  If more of you are interested, we can get a very good deal!
We get a 25% discount on the price of each suit if we order 50 or more suits: any colour, style, size from the team catalog: posted on the bulletin board and at http://www.aquasport.ca/catalogues/Team2002-03.pdf.  (All the suits I listed in the last issue are on p.9. of the catalog.)
To get:
CARLETON
 MASTERS
printed on the chest of the women's suits and back of the men's suits costs $2.80 per suit (again, assuming 50 or more).
T-shirts are approx $8.00 (max $8.50) each if we order 50 or more (2 colour logo, 100% cotton, any colour, size, see p.9 of catalog).  Kim K (Whitecaps) and Mits (Coach) are working on the logo and we'll have it up on the website for you to view shortly -- it will be the same or very similar to the one used on the long sleeved T-shirts purchased some years back.
There will be tax (15%) and shipping (approx. 25-50c per item) on top of the prices above.
 
If you are definitely interested (this time you are making a commitment), please e-mail me at lynnmarshall@sympatico.ca with the following information:
 
For each suit: page in catalog, name of style, catalog code, colour and code, size, whether you want "CARLETON MASTERS" printed or not
Notes on sizes and material for suits: Polyester and nylon will last much longer than lycra.  Polyester/nylon are ideal for training while lycra is better for racing.  The only drawback for women is that as polyester does not give, it may chafe slightly under the arms or on the neck (vaseline works for me).  A compromise is a polyester suit with elastic straps, in which case the suit lasts a long time, but the straps wear out quickly, but not quite as fast as lycra.  The Speedo and Nike training suits on p.8 of the catalog have elastic trim.  Men's suits come in waist sizes (inches).  Women's are in chest sizes (inches), and the polyester suits come in regular and long torso sizes (e.g. 36 and 36L).
For each T-shirt: colour (white, red, forest green, navy, royal, ash, black), size (S/M/L/XL)
 
We'll proceed with the order if we get 50+ suits, and 50+ T-shirts.  Note that you will have to pay when the order is placed.
 
 
Swimmer Notes
 
Sens Hockey Tickets: Thursday, January 16th, 2003 at 7pm, Ottawa Senators vs the Mighty Ducks of Anaheim, is the third annual Carleton Raven's Hockey Night at the Corel Centre.  The Varsity Swim team is selling 300-level tickets for $42 (a $60 value).  $10 from each ticket sold goes to the team and will help fund the training camp in Florida over New Year's.  Tickets are on sale from now until early December (last call!).  Ask Lynn for details.
 
"Thin Gene"?: The Heart Institute is looking for 1000 slim volunteers for a study into the genetics behind "thinness".  If you participate you receive the results of your test (cholesterol, body fat percentage, etc.) as well as free parking and a meal voucher.  Check out http://www.thingene.ca to see if you're eligible.
 
Swim Caps: Thanks to Jim Y (Whitecaps) for bringing in a bag of latex bathing caps.  We are selling them for $1 each with proceeds going to the club.  Ask Lynn if you'd like one/some -- there are a few left.
 
Nose Clips: Lynn is selling Laxto nose clips for $5, with the 70c profit going to the club. 
 
 
Fall Session Notes
 
In this part of the newsletter, we report on the weekday attendance statistics, and also let you know of anything special happening in the workouts.  If you have any questions/suggestions, please talk to your coach or to me directly.  Congratulations to Margaret K (8:30am Earlybirds) who has reached 3000m in frequent flyer miles (she's swum 3000m of fly in workout since March)!
 
Attendance
7:30am Earlybirds (26 workouts) (attendance range: 15-33, average: 23.4)
perfect attendance: Sean K
missed 3 workouts: Bernie
 
8:30am Earlybirds (26 workouts) (attendance range:14-24, average: 18.3)
missed 1 workout: Alan H, Dorothy, Jo-Ann H, Penny 
 
High Intensity (27 workouts) ([excluding Varsity] attendance range: 5-13, average: 9.4)
perfect attendance: Andrew K
 
Whitecaps "A": no statistics this time
 
Whitecaps "B": (21 workouts, missing Oct 21-Nov 1st, attendance range: 11-22, average: 14.9)
missed 1 workout: Jose
missed 2 workouts: Marg E
missed 3 workouts: Gerry D
 
Nightcaps (17 workouts) (attendance range: 13-27, average: 19.4)
missed 1 workout: Steve M, Brett
missed 2 workouts: Anushka, Anne-Marie
missed 3 workouts: Joe P, Natalie G, Tony P
 
 
Race Reports and Swim Meets
 
Masters Swimming Competitions
If you have a current MSO card good until December, 2002, it's time to renew!  Please bring me $25 ($20 for MSO + $5 club costs) cash or cheque payable to "Carleton Masters Swim Club" by Friday, December 6th.  Also, let me know if any of your information (name, address, phone number) has changed.
 
The 2002-2003 Masters competition season has started.  Here's a summary of some upcoming local and championship meets (new events in bold).  Please ensure that you have your list of events and payment to me by the date(s) indicated if you wish to participate!
 
Sun Dec 1st 1000 Islands Invitational (Brockville, 25m): Warm Up: 11am; Meet: noon-5pm; Events (in order): 100fs, 50bk, 100fly with fins, 100br, 100IM, 400fs or IM, break, 200 Medley Relay, 50fs, 100bk, 50br, 200 Open, 200 Free Relay; followed by social; cost: $25 (unlimited events) or $30 on day of meet if space permits; deadline Fri Nov 22nd.
 
Sat Dec 7th Technosport Distance 1 (U of O, 25m pool): Warm Up: 7:30am; Meet: 8-10am; Events (in order): 800fs, 1500fs; followed by breakfast; cost: $25 (unlimited events); deadline Wed Nov 27th (for this meet you can pay on the day, but I need to know your events by Nov 27th)
 
Sat Jan 18th Technosport Sprint 3 (U of O, 25m pool)
Sat Feb 1st Technosport Distance 2 (U of O, 25m pool)
Sat Feb 8th Nepean Winterlude Meet (Sportsplex, 50m pool)
Sat Mar 8th Technosport Invitational (U of O, 25m pool)
Fri Apr 4-Sun Apr 6th (tentative) Provincial Championships (Fri: U of O and Sat/Sun: Sportsplex, 25m pool)
Sat Apr 12th Technosport Sprint 4 (U of O, 25m pool)
Sat May 3rd Technosport Sprint 5 (U of O, 25m pool)
Fri May 16-Mon May 19th Masters Nationals (Claude Robillard, Montreal, 25m pool)
Sat May 31st Technosport Distance 3 (U of O, 25m pool)
 
Meet and Race Results: (Please let me know if I've missed anyone or any events.)
Nothing to report this time.
 
 
Lane Etiquette
Just a reminder that if you arrive late at workout, swim a few lengths of freestyle (keeping out of the way), and then join in with everyone else.  Try to keep everyone in your lane more or less together during warm up as it's easier for everyone (if you lap the others in your lane, do an extra 50; if everyone else laps you, skip a 50).  During the main set it's even more important for everyone to keep together.  Before you start, ensure everyone understands the set.  If you fall behind, skip a 50 and join back in.  If you find that you are often lapping the others or getting lapped, talk to your coach about whether there's a better lane for you to swim in.
 
 
Ask the Coach

Dear Coach:  I'm happy to be back swimming but I seem to be struggling with some sort of allergy.  Have you ever heard of swimmers experiencing blocked sinuses, all-day sneezing, and crying eyes / runny nose after workout?  Sniff At-Choo

Dear S. A. Choo:  Many adult swimmers seem to develop a sensitivity to the chlorine.  Normally this is easily cured by wearing a nose clip.  It will take a while to get used to, but should help with the allergy symptoms.

Dear Coach:  I often have to travel for work and return home late and very tired.  Is it better to sleep in or to come to workout and take it easy?  Burning the Candle at Both Ends

Dear B. C. B. Ends:  Unfortunately, there's no easy answer to this one!  If you returned home really late and have had very little sleep for a couple of days, the sleep will probably do you more good.  However, if you're going to be just a little short on sleep and have had a stressful business trip, the exercise will help with stress relief.  The bottom line is to listen to your body.  You are always welcome to come a bit late (e.g. only do the last half hour of workout).

Private and Semi-Private Masters Lessons

Prices for private lessons 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.  Private 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). 

For those who want to take semi-private lessons (2-3 students), the cost per student for Carleton Members is $21 for 1 hour, $39 for 2, $54 for 3, $67.20 for 4, and $79.20 for 5 hours, all plus GST.  Semi-private lessons for non-Members cost (per student) $30 for 1 hour, $51 for 2, $69 for 3, $85.20 for 4, and $97.20 for 5 hours, all plus GST.

Private lesson times for Fall/Winter are: 4-5pm Monday, and 7:15-8pm Tuesday/Thursday.  Prices may increase slightly.

Contact Lynn for details/availability (very few times left before the end of February).

Reminders
 
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 the Earlybird Masters workouts ahead of time?  Let me know.  I usually e-mail out the week's workouts (Wednesday through Monday) on Sunday.

Weekly 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: Program information, old newsletters and the Carleton Masters records can be viewed at: http://lynnmarshall.tripod.com/. 

Your input to this 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!