Carleton Masters Swimming Newsletter #64                              Wednesday, May 21st, 2003

To:  Carleton Coaches

Bcc: Those Registered for Spring/Summer 2003, plus "Alumni":  6:30am Earlybirds (41 addresses), 7:30am Earlybirds (29 addresses), 8:30am Earlybirds (16 addresses), 6pm Whitecaps (41 addresses), Nightcaps (13 addresses), Varsity registered with Masters (6 addresses), Masters "Alumni" (83 members)

 
No Workouts this Saturday, May 24th  
Don't forget that our workouts are cancelled this Saturday, May 24th due to the Somersault Earlybird Triathlon Booking (members' swimming is available 1-2pm, and public swimming 2-5pm and 9-10:30pm).
 
 
Spring/Summer Sessions
The Spring Masters groups started on May 5th.  If you have not already done so, please register now!  You can register on-line 24hrs per day (http://www.carleton.ca/athletics), or by phone (520-4480) or in person at the Athletics Office (2nd floor) 8:30am-4:30pm M-F.  Full details on all groups can be found at http://carletonmasters.tripod.com/.  The 6:30am and 7:30am Earlybirds, as well as Whitecaps and Safety Supervision are running in Spring and Summer.  The 8:30am Earlybirds and 7:10pm Nightcaps are running in Spring (May/June) only.
 
 
Mini Swim Camp June 14th-15th
Note: So far, not one person has expressed interest!!  Unless I get 20 replies by Sunday May 25th, the camp will be cancelled.  If you are interested but have a problem with this clinic (dates, cost, format, etc.), please let me know.
We are planning to host a mini-swim camp at Carleton on Saturday, June 14th, 5-7pm and Sunday, June 15th, 9-11am.  This camp will give you an opportunity to work on your technique in a small group.  We'll include clinics on all four competitive strokes (fly, back, breast, free), as well as other skills (e.g. starts, turns).  We'll also offer (optional) underwater videotaping, including a classroom feedback session after the camp.  For Carleton Masters, costs are: $50 for both days, $30 for 1-day, plus $20 for videotaping.  For non-Carleton swimmers, costs are: $70 for both days, $40 for 1 day, plus $30 for videotaping.  If you are interested, please reply indicating whether you'll attend one day or both, if you want to be videotaped, and on which day. 
 
 
Swimmer Notes
 
Wedding: Congratulations to Jessica R (6:30am Earlybirds) who got married on May 17th in North Gower.  Jess and Vic will be honeymooning in early June in St. Lucia!
 
Baby: Congratulations to Ross Cowie (x-Whitecaps) and his wife Cory on the arrival of their first child, Grace, born on Friday, May 9th at 1:41pm and weighing 10lbs 3oz.  All are doing well.  A picture of Grace can be seen at: http://carletonmasters.tripod.com/grace.jpg
 
Hello from Vancouver:  Dorothy G (x-8:30am Earlybirds) has been in contact with Gwen (7:30am Earlybirds).  Dorothy is still getting settled in Vancouver.  She misses her Masters friends and says "hi" to everyone. 
 
Vicki Keith Visits Ottawa: On Sunday, May 25th Vicki Keith (famous Canadian marathon swimmer, best known for swimming across the Great Lakes doing butterfly!) is speaking at Trinity Presbyterian Church (110 McCurdy Drive, Kanata) Services at 9am and 11am and at the Youth Service at St. Stephens Presbyterian Church (579 Parkdale) at 7pm.  Call 836-1429 for more information.
 
Swim Suit Order:  I'm still waiting for the last 6 suits -- I'll let you know as soon as I have an update.  If anyone is interested in ordering club suits, let me know and I'll put in another order once there is sufficient interest.
 
Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.
 
Rent a Cottage in Newfoundland:  Masters swimmer David Coish has a cottage in Freshwater, Newfoundland that he's renting out for $700 per week.  Perfect for the outdoors enthusiast, this 3-bedroom cottage sleeps 6.  Full details at http://www.freshwatercottages.com/.
 
Iceland Marathon:  Coach Heather is taking part in the August 16th Reykjavik, Iceland marathon (her first marathon), as a member of Team Diabetes Canada.  She wants to raise over $6000 for the Canadian Diabetes Association, and is looking for donations.  If you can help, contact Heather at: hmcburney@rogers.com
 
 
Spring Session
 
In this part of the newsletter I'll keep you up to date on information on the Spring session.  If you have any questions or suggestions, let me know.  Upcoming opportunities include a lactate tolerance set (hard swims with long rest) June 2-4th, an 800/1500m freestyle time trial June 10-11th, and short distance time trials June 12-25th.  There will be a "fun day" on June 26-27th (relays, etc.), with Saturday June 28th being the last day of the Spring session. 
 
Attendance:
We take attendance during the weekday workouts (but not Saturday).  Here are the latest statistics.  So far there are 22 swimmers with perfect attendance, including two (Francois and Keegan) who have signed up for two groups and have perfect weekday attendance for both! 
 
6:30am Earlybirds (to May 21st; 7 workouts; attendance 25-29; average 27.0)
Perfect Attendance: Carol S, Jacinthe, Jen G, John Bowen, Keegan, Mits, Nadja, Sandy L
Missed 1 Workout: Bryan M, Dave S, David M, Jess, Mary Beth, Mike R, Rocio
 
7:30am Earlybirds (to May 21st; 7 workouts; attendance 16-22; average 19.3)
Perfect Attendance: Francois, Jeffrey F, Julie, Keegan, Mark B, Pat H, Sarah D
Missed 1 Workout: Bernie, Charles M, Lila, Tamsin, Tom S
 
8:30am Earlybirds (to May 21st; 7 workouts; attendance 10-17; average 13.9)
Perfect Attendance: Alan H, Chia, Francois, Jo-Ann H, Margaret
Missed 1 Workout: Anita R, Gerry D, Kelly, Natalie A, Renee
 
Whitecaps "A" (to May 20th; 7 workouts; attendance 15-21; average 19.3)
Perfect Attendance: Don, Elaine Y
Missed 1 Workout: Cam, Debby W, Elaine C, Eric, John W, Julia
Note: Some of the coaches are still learning names, so if your name is not listed here and it should be, let me know!
 
Whitecaps "B" (to May 20th; 7 workouts; attendance 8-14; average 10.6)
Perfect Attendance: Alex C, Mariette
Missed 1 Workout: Kai, Natalie S
 
Nightcaps (to May 20th; 7 workouts; attendance 4-12; average 6.4)
Missed 1 Workout: Mark Hynes
 
 
Race Reports and Swim Meets
 
Masters Swimming Competitions
Here's a summary of upcoming local meets.  If you want to compete and have not yet registered with MSO (Masters Swimming Ontario), ask for details on cost, etc.   Full details on all competitions at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.
 
Sat Jun 7th Technosport Distance 3 (U of O, 25m pool): Warm Up: 7:30am; Meet 8-10am; Events (in order): 800fs, 1500fs; followed by free breakfast; cost: $25 (unlimited events; pay at the meet); deadline: Wed May 28th.
 
 
Meet Results: (Please let me know if I've missed anyone or any events.)
 
May 3rd Technosport Meet:
Francois (Earlybirds) and Lynn (Whitecaps/Coach) participated in this meet.  Results are still not available!
 
May 16-19th Masters Nationals (Montreal):
Six Carleton Masters participated and swam very well against some very tough competition (1250 swimmers took part)!  Congratulations to all.  Full results are available at: http://www.fnq.qc.ca/fichiers/ccmn-2003/results/index.htm
George (Whitecaps): 75-79: 1st: 200br; 2nd: 50br, 100br; 3rd: 50bk; 4th 200fs, 100bk; 5th: 50fs
John B (Earlybirds): 40-44: 4th: 1500fs; 33rd: 50fs, 50fl
Tom A (Earlybirds/Coach): 40-44: 5th: 50bk (33.71 club record); 6th: 100IM (1:09.57 club record); 11th: 100fl
Mark B (Varsity/Earlybirds): 20-24: 1st: 200fl; 2nd: 400fs; 3rd: 200fs, 100fl, 8th: 50fl
Dawn C (Whitecaps): 40-44: 10th: 200bk; 11th: 50bk; 13th: 100bk; 18th: 200fs; 20th: 200IM; 27th: 100IM
Marie A (Tom's wife) 35-39: 2nd: 800fs; 4th: 400fs, 200br; 6th: 200fs
120+ 4x50 Mixed Medley Relay: Marie, Dawn, Mark, John: 23rd
 
Congratulations also to Jim Wright who swam with the High Intensity a.m. and then the 8:30am Earlybirds in Fall/Winter.  He was a member of Technosport's World Record setting relay at Nationals.  The team of Bruce Robertson (25.86), Glen Belfry (26.00), John March (26.49) and Jim (27.76), competing in the 200+ relay category, finished the 4x50 free relay in 1:46.11.  Their splits are shown in parentheses.
 
May 10-11th National Capital Marathon Weekend
Many Carleton swimmers took part in the running races during the National Capital Marathon Weekend.  I did not go through the results due to the thousands of entrants(!), so your name will be listed here only if you or another swimmer told me that you raced!  If I missed anyone, please let me know.
 
First a big thank you to all who volunteered, especially Debby W (Whitecaps) who has given up her weekend for the past five years to help out with the races.
 
5km (3456 entrants):
Mary Beth (6:30am Earlybirds) walked this with her husband, Peter, and they finished 3331 and 3332nd overall in 1:05:13.
 
10km (4629 entrants):
Sheila (Whitecaps) was 139th overall, 27th woman, and 9th in her 35-39 age group in 39:09
Christian (6:30am Earlybirds) was 141st overall, 113th man, and 24th in his 25-29 age group in 39:13
 
Half Marathon (4727 entrants):
Rich M (6:30am Earlybirds) was 419th overall, 353rd man, and 80th in his 30-34 age group in 1:40:59
Natalie A (8:30am Earlybirds) was 1449th overall, 461st woman, and 97th in her 30-34 age group in 1:55:11
Gerry D (8:30am Earlybirds) was 1629th overall, 1081st man, and 231st in his 30-34 age group in 1:57:15
Andy J (Whitecaps/W'polo Coach) was 2254th overall, 1329th man, and 283rd in his 30-34 age group in 2:03:13
Heather (Coach/Whitecaps) was 2709th overall, 1227th woman, and 267th in her 25-29 age group in 2:07:52
Kristi (Coach/Earlybirds) was 3047th overall, 1456th woman, and 305th in her 30-34 age group in 2:11:49
Paul K (Nightcaps) was 3356th overall, 1678th man, and 123rd in his 50-54 age group in 2:15:14
 
Marathon (2667 entrants):
Anushka (6:30am Earlybirds) was 873rd overall, 150th woman, and 47th in her 25-29 age group in 3:49:12
Iyad (6:30am Earlybirds) was 1387th overall, 1056th man, and 179th in his 30-34 age group in 4:05:02
Ross W (6:30am Earlybirds) completed half of the full marathon in 1:36:38 (which would have put him 41st in his 40-44 age group in the half marathon)
 
May 11th, St Kitts Triathlon
Stefani K (7:30am Earlybirds) combined a vacation with a race and competed in the Sprint triathlon held in conjunction with the ITU race in St Kitts.  She did very well and finished as 3rd overall woman! 
 
May 18th, Columbia, Maryland Olympic Distance Triathlon (1056 competitors)
Rob L (6:30am Earlybirds) and Tom M (Whitecaps) competed in this event and brought home the hardware for Ottawa.  Tom was 40th male; 1st in his 45-49 age group and 3rd Master (40+) in 2:21:22.  Rob was 95th male and 1st in the Clydesdale Master category in 2:31:19.
 
May 18th, Runner's Life Duathlon, Peterborough (5k run, 20k bike, 5k run; 72 competitors)
Congratulations to Sheila (Whitecaps) who was 8th overall and 1st woman in 1:12:43.
 

Ask the Coach
 
Dear Coach:  Is it really necessary to breathe on both sides in freestyle?  Bilaterally Challenged
 
Dear B. Challenged:  Breathing on both sides (bilateral breathing) is very important in developing a symmetrical stroke.  If you always breathe on the same side, you are likely to develop shoulder/neck problems from the asymmetry.  (I can vouch for this through personal experience!)  During your training, especially warm up and warm down, you want to practice breathing on both sides.  If you find it difficult to breathe alternately on both sides, you can try 25m breathing only on your right and then 25m breathing only on your left.  Spending some time breathing only on your less comfortable side is also a good drill.  That said, bilateral breathing is more important in training than in racing (as you generally spend much more time training).  Coach Ernest Maglischo, author of "Swimming Fast", "Swimming Faster", and "Swimming Fastest", has said that breathing every two strokes (i.e. every stroke cycle) while racing works best for some distance swimmers, as the need for oxygen is more important than symmetry.  However, for those of you who race in open water, the side you breathe on may be dictated by the waves.      
 
Dear Coach:  Sometimes after a workout where I have been pushing hard, or trying something new, I feel a little queasy, probably because I have (accidentally!) had a few sips of pool water along the way.  What can be done to alleviate this?  Unhappy Stomach
 
Dear U. Stomach:  There are likely several factors involved.  First, do you eat/drink in the morning before you swim?  You should try to eat something, although you may have to experiment with what your stomach can manage that early in the morning right before you swim (e.g. fruit, bread, granola bars, whatever).  And you should definitely drink something before workout (and not just coffee which is a diuretic).  Drinking water or a sports drink during workout will also help in ensuring there's something in your stomach, and will give you more energy (dehydration is very common among athletes).  With any luck, having something in your stomach will help prevent the queasy sensations from ingesting the pool water.  It's also quite common to get a bit queasy from pushing a little too hard in workout.  You may need to experiment a bit with the right intensity for you.  As you become more accustomed to the training, you should be able to increase the intensity and/or hold a higher intensity for a longer period without ill effects.
 

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.

Here are the private lesson times for May-August:
9:45-10:45am Monday, Friday (May-June only)
3:30-4:30pm Monday ,Tuesday, Thursday (May-June only)
7:15-8:15pm Monday, Tuesday (August only)
6-7pm Wednesday
7-8pm Wednesday (except July)
 
Contact Lynn for more information and availability.
 
 
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 Lynn's workouts ahead of time?  Let me know.  I usually e-mail out the week’s workouts (Tuesday 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
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://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 or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca).

See you at the pool!