From: "Lynn Marshall" To: "Tarek Raafat" , "Steve Baird" , "Mits Kachi \(work\)" , "John Waring" , "Kristi Dean \(home\)" Bcc: "Judy Overton" , "Andre Mainguy" , "Andrea Chandler" , "Barbara Rackow" , "Bicki W & Louis Carriere" , "Cameron Dawson" , "Carol Stephenson" , "Charles Shadeed" , "Dawn Cantwell" , "Debbie Ozarko" , "Debby Whately" , "Derek Baas" , "Don Wells" , "Evelyn Simpson" , "Heather McBurney \(home\)" , "Isabelle Massarelli and Sandro Mazzucato" , "Julia Krueger" , "Libby Robinson" , "Lisa Hans" , "Marg Eades" , "Mariette" , "Mike Davidson" , "Nicole Delisle" , "Nicole Galvin" , "Owen Brethet" , "Peter Freyseng" , "Ray Anderson" , "Rudy Hollywood" , "Sue Windle" , "Tara Pearman" , "Tom McGee" , "Tracey McGrath" , "Rob V" , "Sue Hart" , "Stephanie Denison" , "Florence Shinder" , "Wendy Million" , "Alan Hunt" , "Andrew Jones" , "Andrew Kmetic" , "Barbara Mystkowska" , "Bernie Sloan" , "Brent Harden" , "Brooke Dawkins" , "Chris Kent" , "Chris Rivet" , "Danielle Claude" , "David Moore" , "Gwen Bell" , "Isla Paterson" , "Jan Gibbon" , "Jeff McGrath" , "Jenn Prevost" , "Jin-Hyung Lim" , "Josee Levesque" , "Katie Matheson" , "Keith Barrass" , "Kevin Cheung \(engsoc\)" , "Lara McKendrick" , "Lila Miners" , "Lorraine Gabor" , "Marie-Odile Junker" , "Marilyn Blaeser" , "Mihkel Emery" , "Mike Boyce" , "Pablo Perez" , "Pat Hiemstra" , "Penny Estabrooks" , "Raymond Casey" , "Renee Robert" , "Sandy Lawson" , "Shirley Bittner" , "Will Litchfield \(mindless\)" , "Stephanie Johnson" Subject: Carleton Masters Weekly Newsletter #7 Date: Sun, 24 Jun 2001 14:02:18 -0400 MIME-Version: 1.0 Content-Type: multipart/alternative; boundary="----=_NextPart_000_00C6_01C0FCB6.482B0440" X-Priority: 3 X-MSMail-Priority: Normal X-Mailer: Microsoft Outlook Express 5.50.4133.2400 X-MimeOLE: Produced By Microsoft MimeOLE V5.50.4133.2400 This is a multi-part message in MIME format. ------=_NextPart_000_00C6_01C0FCB6.482B0440 Content-Type: text/plain; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable To: Carleton Coaches Bcc: Early Birds (40 addresses); Whitecaps (34 addresses) Important Notices There is no workout (morning or evening) on Monday, July 2nd (Canada Day = holiday). However, there is a workout on Saturday, June 30th.=20 On Sunday, July 1st from 2pm until late, John Waring (Varsity coach and = Whitecaps swimmer) and his wife, Caroline (Yoga instructor), are hosting = their "(Approximately) Fifth (Almost) Annual Canada Day Party" and all = Carleton Masters (and "significant others") are invited. It will be = held at their home: 608 Tourelle Drive, Orleans. It is BYOB, and please = bring something to BBQ for yourself, as well as a potluck dish to share = (appetizer or dessert). [Ed. Note: Keep in mind that you can never have = too much CHOCOLATE!] Announcements Please send in your race reports! This week I include a section (below) = on the Early Birds Spring Session and associated time trials. =20 Tom M -- how did you triathlon go at Mont Habitant? On your questionnaires, a few people expressed interest in private = lessons. Please see me if you would like to set something up this = summer. In case anyone has been avoiding Saturday morning workouts due to the = large number of people who attended during the winter, you might like to = know that Saturday mornings are normally lightly attended over the = summer. For the last few weeks there have been around 15-20 swimmers, = and the only busy lane has been George's "hospitality" lane! Please remember that for the rest of the summer, the Early Birds (MWF = morning group) will run from 7:30-8:30am ONLY. The 8:30-9:30am group = will recommence in mid-September. General Information Program information, old newsletters and the Carleton Masters records = can be viewed at: http://lynnmarshall.tripod.ca/.=20 Your input to this weekly 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). Some swimmers have asked if they can get copies of the workouts ahead of = time. I will send those in a separate e-mail once a week to those who = are interested. Please let me know if you'd like to be included. Early Birds (Morning Group) Spring Session Wrap Up Notes The Early Bird Spring session ended on June 22nd. For those who like = statistics, the average attendance from 7:30-8:30am was 13, and from = 8:30-9:30am it was 8 people. The lowest attendance was 5 (8:30-9:30am = Wed Jun 6th) and the highest 21 (7:30-8:30am Wed Jun 20th). The time trials went very well, and I was really impressed and proud of = the effort I saw! I know some of you have battled illness and injury, = as well as juggling training with business trips and family commitments. = I've seen great dedication and improvement. Please give yourself a pat = on the back! Special recognition goes to Raymond and Penny for their amazing = improvements! In just 6 weeks, Ray took over 2 minutes off his 800 = free time (at this rate he'll catch Ian Thorpe before year end!) and = close to 40 seconds off his 200 back. Penny took over 30 seconds of her = 500 free time. You'll note that both Penny and Ray also made the top = three in attendance -- I doubt if that's a coincidence :-) ! Special mention also to Dorothy, Renee and Bernie who all had perfect = attendance in the Spring Session! =20 Finally, congratulations to David M, the only non-Varsity swimmer to = make the top three fastest swimmer list, for his awesome 50 free done = the first time he ever tried a starting block! =20 Below I summarize the star performances in all the time trial events as = well as the most improved swimmers, best attendance, and fastest = swimmers. For those who didn't make this list, but would like to next = time, I suggest choosing events that no one swam (200br, 100 & 200fl, = 400IM)! Overall Stars: Most Improved Swimmers (best event for each person): Male: Raymond 800 free 15.6 sec / 100m improvement !!! Mihkel 100 breast 4.2 sec / 100m improvement ! Will 50 breast 2.4 sec / 100m improvement Female: Penny 500 free 6.2 sec / 100m improvement !!=20 Danielle 50 fly 4.0 sec / 100m improvement ! Lara 100 IM 4.0 sec / 100m improvement ! Attendance: 7:30am: Bernie perfect attendance! Raymond missed only 3 workouts=20 Jan missed only 4 workouts 8:30am: Dorothy and Renee perfect attendance! Penny missed only 1 workout Fastest Swimmers (best event for each person): Female: Jenn 50 fly 31.6: 703 points ! Barb 50 back 38.3: 503 points Michelle 50 back 39.2: 473 points Male: Will 50 free 26.8: 654 points ! David M 50 free 30.97: 455 points Kevin 50 free 31.2: 446 points (For point scores, see: http://www.swimnews.com/Rank/Points/Points.shtml = and look under SCM =3D short course meters [25m pool].) most improved fastest swimmer (time & date) (total time taken off, =20 improvement/100m, and dates of swims) 50fs Mihkel 1.9 (3.8) Will 26.8 (11/5) (14/5 - 22/6) 100fs Barb 1.7 (1.7) Jenn 1:06.5 (20/6) (16/5 - 22/6) 200fs no one swam twice Danielle 4:14.3 (18/6) 400fs no one swam twice Stephanie D 6:43.9 (20/6) 500fs Penny 31.0 (6.2) Renee 9:21.3 (14/5) (14/5 - 22/6) 800fs Raymond 2:05.0 (15.6) Raymond 14:35.0 (22/6) (16/5 - 22/6) 1500fs no one swam twice Pablo 23:15.0 (14/5) 50bk Barb 0.3 (0.6) Barb 38.3 (22/6) (16/5 - 22/6) 100bk not applicable Lara 1:50.9 (16/5) 200bk Raymond 39.2 (19.6) Raymond 3:35.8 (22/6) (16/5 - 22/6) 50br Will 1.2 (2.4) Will 34.9 (20/6) (11/5 - 20/6) 100br Mihkel 4.2 (4.2) Bernie 1:34.5 (16/5) (14/5 - 18/6)=20 200br no swimmers no swimmers 50fl Danielle 2.0 (4.0) Jenn 31.6 (20/6) (16/5 - 22/6) 100fl no swimmers no swimmers 200fl no swimmers no swimmers 100IM Lara 4.0 (4.0) Andrew K 1:31.6 (16/5)=20 (16/5 - 22/6) with honourable mention to: Bernie 1:32.1 (22/6) and Chris K 1:32.7 (22/6) 200IM no one swam twice Chris K 3:22.4 (22/6) 400IM no swimmers no swimmers The Early Bird summer session starts June 25th and runs to August 31st. = For these ten weeks, we will start with three weeks of general aerobic = training (continuing with some sprint and distance workouts). At the = end of that time we'll do time trials in new events (or the same ones, = if you like). We'll then do five weeks of specific training, followed = by a two week mini-taper and time trials, with possibly some fun relays = on the last day, if people are interested. Skills Clinics Early Birds: If there is any skill (stroke/starts/turns, etc.) that you'd like to = work on during workout, just let me know and we will use the diving well = during the last 15min of workout (8:15-8:30am). Whitecaps: On Thursdays when the "A" group is in the deep end (next one is June = 28th), we have the space to do stroke and turn/starts clinics in the = diving well for the last 20min of workout (6:50-7:10pm). Please let me = know if there's a particular skill you'd like to work on. Swimming Etiquette Rule #5: Make it possible (but not too easy!) for someone in your lane = to pass you. I'm sure many of you have encountered someone (usually in rec swim) who = is impossible to pass. He/she either takes up more than half the lane = forcing you to go into oncoming traffic to pass, or suddenly moves to = the other side of the lane, cutting you off after you'd started to pass. = There are also some overly polite swimmers who always stop and let = their lane mates by. If you are warming up or down, or taking it easy = and/or not making the pace times, it's ok to stop, but normally you = should try to pass or be passed without either person stopping or = cutting the corner. As mentioned in rule #4, you should always know where your lane mates = are, and thus both people should be aware if one is about to pass the = other. The person being passed ("passee") should ensure that he/she = sends a clear message to the passer as to which side he/she would like = the passer to start passing on, by moving close to the lane rope or onto = the centre line (or even to the other side of the line if there's no = oncoming traffic). The two people could then swim almost side by side = for some time (a couple of lengths or more) until the passer is = completely clear in front. During this time, the passer will be next to = the lane rope when swimming in one direction, and the passee next to the = (other) lane rope when swimming in the other direction. As long as each swimmer ensures that he/she takes no more than 1/3 of = the width of the lane, there is no reason for the passee to slow down or = stop, nor for the passer to cut a corner to get ahead. Things will get = more challenging if the two of you try to pass a third person, or if = there are another two people in your lane in the process of passing, so = ensure you continue to be aware of the others in your lane. Note that = stopping is always preferable to a head on collision!! Ask the Coach=20 Training Suits I got some good suggestions and follow ups on the topic of swim suits = after last week's newsletter. Jenn reports that Diffusion Aquasport = (Montreal) 1-800-567-6660 has a wide variety of training and racing = suits. George has phoned them and will be getting their catalog by = mail, which he'll post on the bulletin board at the pool. Lisa tracked = down some inexpensive TYR polyester training suits at the small shop at = the Champagne pool (King Edward just north of Rideau). I've had a = suggestion to include info on where to buy suits and (prescription) = goggles on the web site, so please continue to send in your tips, and = I'll put together a list. Dear Coach: Where do you get your prescription goggles? Mine are Foggy Dear M. Foggy: I get my prescription goggles by mail order from Circle = City Swimwear in Indianapolis. The brand is Water Gear and they cost = around US$24 plus shipping (and, unfortunately, duty!). They have a web = site (www.uswim.com), but the prescription goggles are not listed there. = The toll free number for Circle City is 1-877-774-7946. If anyone has = other brand recommendations or knows Canadian dealers, let me know. Dear Coach: I am competing in lots of triathlons over the summer, but = my main focus is the half-ironman on September 1st. What sort of = preparation should I be doing for each race? I Hate Resting! Dear I. H. Resting: Rest is an important part of your training program = (along with sleeping and eating right). It is recommended that you take = one day off each week (completely -- not even an easy workout). As for = your race preparation, if you have a small race on the weekend, I'd = suggest no weights after Wednesday (at the latest), and take it really = easy the day before the race. Do your hard training Monday to Thursday. = For the half-ironman, I'd recommend stopping weights completely 2-3 = weeks before the race and do your last week of hard training three weeks = out, taking it very easy the entire last week before the race. Don't = worry, you won't get unfit in that time! I'm sure there are triathletes = out there who would have further recommendations or know of good = reference books -- please send in your suggestions! Dear Coach: I don't understand what you mean by a pace time, especially = when it always changes. What do you mean? Pace Clock Challenged Dear P. C. Challenged: Learning "Pace Clock Math" is an important part = of swim training. Sometimes we will do sets where you take a certain = amount of rest after each repeat (e.g. 10 or 15 seconds). This is = pretty straight forward, but when many people are swimming together, it = becomes chaotic if everyone takes a certain amount of rest, as everyone = will be at a different place in the workout. If the whole lane swims on = a certain pace time, the group will stay together. A pace time = indicates when you start the next repeat and includes your swim time and = your rest time. Say your pace time was 2:00 and you finished your = repeat in 1:45, you would take 15 seconds rest and start again once 2:00 = has elapsed. If it took you 1:15 to do the swim, you would get 45 = seconds rest. If it took you 1:55 to do the swim, you would get only 5 = seconds rest. Sometimes we vary the pace time so that you get more or = less rest, often in conjunction with increased effort. Then "pace clock = math" is even more necessary. (See quiz below.) Pace Clock Math Quiz For this quiz, assume that you start the first repeat of the first set = on the top (i.e. when the sweep hand on the pace clock is pointing at = :60). If the answer is a time, it is the seconds only (not the minutes) = that you need to calculate. Common pace clock abbreviations are: "top" = =3D :60, "bottom" =3D :30, and other terms as used in telling time = (except here we use them for seconds not minutes): "quarter to" =3D :45, = "ten after" =3D :10, etc. 1. You are doing a set of 10 repeats on 1:20. When will you start the = last repeat (#10)? 2. You are doing a set of repeats on :55. How many repeats will you = have completed the first time you start on the bottom? 3. You are doing sets of three repeats where the first of each 3 is on = 1:50, the second on 1:45 and the third on 1:40. (There is no extra rest = between each set of three.) How many sets (of 3) will you have = completed, the first time that you start a set (of 3) on the quarter to? 4. You are doing a series of repeats to failure, where the first one is = on 1:00, the second one on :55, the third one on :50, etc. (always = subtracting :05 seconds), until you miss the pace time (i.e. you = couldn't swim that fast and arrived after you were supposed to leave). = If the last repeat you successfully completed was on :35, what was your = goal arrival time (on the clock in seconds) for the one you missed (i.e. = when should you have completed the one on :30 if you had done the time = exactly)? Answers next time! See you at the pool! Lynn lynnmarshall@sympatico.ca http://lynnmarshall.tripod.ca/ ------=_NextPart_000_00C6_01C0FCB6.482B0440 Content-Type: text/html; charset="iso-8859-1" Content-Transfer-Encoding: quoted-printable
To: Carleton=20 Coaches
Bcc: Early Birds = (40=20 addresses); Whitecaps (34 addresses)
 
Important = Notices
There is no = workout (morning=20 or evening) on Monday, July 2nd (Canada Day = holiday). =20 However, there is a workout on Saturday, June 30th.
 
On Sunday, July 1st from 2pm until late, = John=20 Waring (Varsity coach and Whitecaps swimmer) and his = wife,=20 Caroline (Yoga instructor), are = hosting their=20 "(Approximately) Fifth (Almost) Annual Canada Day Party" and all=20 Carleton Masters (and "significant others") are = invited.  It=20 will be held at their home: 608 Tourelle Drive, Orleans.  It is = BYOB, and=20 please bring something to BBQ for yourself, as well as a potluck dish to = share=20 (appetizer or dessert).  [Ed. Note: Keep in mind that you can never = have=20 too much CHOCOLATE!]
 
 
Announcements
 
Please send in your race reports!  This = week I=20 include a section (below) on the Early Birds Spring Session and = associated time=20 trials. 
 
Tom M -- how did you triathlon go at Mont=20 Habitant?
 
On your questionnaires, a few people expressed = interest in=20 private lessons.  Please see me if you would like to set something = up this=20 summer.
 
In case anyone has been avoiding Saturday = morning workouts=20 due to the large number of people who attended during the winter, you = might like=20 to know that Saturday mornings are normally lightly attended over the=20 summer.  For the last few weeks there have been around 15-20 = swimmers, and=20 the only busy lane has been George's "hospitality" lane!
 
Please remember that for the rest of the summer, = the Early Birds (MWF morning group) will run from 7:30-8:30am = ONLY. =20 The 8:30-9:30am group will recommence in = mid-September.
 
 
General = Information
 
Program information, old = newsletters and the=20 Carleton Masters records can be viewed at: http://lynnmarshall.tripod.ca/. 
 
Your input to this weekly = newsletter is most=20 welcome, especially for the race results and "Ask the Coach"=20 sections!  To be added or removed from the receiver list, just let = me know=20 (lynnmarshall@sympatico.ca).
 
Some swimmers have asked if they can = get copies of=20 the workouts ahead of time.  I will send those in a separate e-mail = once a=20 week to those who are interested.  Please let me know if you'd like = to be=20 included.
 
 
Early Birds (Morning Group) = Spring Session=20 Wrap Up Notes
 
The Early Bird Spring session ended on June = 22nd. =20 For those who like statistics, the average attendance from 7:30-8:30am = was 13,=20 and from 8:30-9:30am it was 8 people.  The lowest attendance was 5=20 (8:30-9:30am Wed Jun 6th) and the highest 21 (7:30-8:30am Wed Jun=20 20th).
 
The time trials went very well, and I was really = impressed=20 and proud of the effort I saw!  I know some of you have battled = illness and=20 injury, as well as juggling training with business trips and family=20 commitments.  I've seen great dedication and improvement.  = Please give=20 yourself a pat on the back!
 
Special recognition goes to Raymond and Penny = for their=20 amazing improvements!   In just 6 weeks, Ray took over 2 = minutes off=20 his 800 free time (at this rate he'll catch Ian Thorpe before year end!) = and=20 close to 40 seconds off his 200 back.  Penny took over 30 seconds = of her=20 500 free time.  You'll note that both Penny and Ray also made the = top three=20 in attendance -- I doubt if that's a coincidence :-) !
 
Special mention also to Dorothy, Renee and = Bernie who all=20 had perfect attendance in the Spring Session! 
 
Finally, congratulations to David M, the only = non-Varsity=20 swimmer to make the top three fastest swimmer list, for his awesome 50 = free done=20 the first time he ever tried a starting block! 
 
Below I summarize the star performances in all = the time=20 trial events as well as the most improved swimmers, = best attendance, and=20 fastest swimmers.  For those who didn't make this list, but would = like to=20 next time, I suggest choosing events that no one swam (200br, 100 & = 200fl,=20 400IM)!
 
Overall = Stars:
 
Most Improved Swimmers (best = event for=20 each person):
Male:   Raymond  800 = free =20 15.6 sec / 100m improvement !!!
       =20 Mihkel   100 breast 4.2 sec / 100m improvement !
       =20 Will      50 breast 2.4 sec / 100m=20 improvement
 
Female: Penny    500=20 free   6.2 sec / 100m improvement !! 
       =20 Danielle  50 fly    4.0 sec / 100m improvement=20 !
       =20 Lara     100 IM     = 4.0 sec /=20 100m improvement !
 
Attendance:
7:30am:=20 Bernie           &= nbsp; =20 perfect attendance!
        Raymond&nb= sp;           =20 missed only 3 workouts
       =20 Jan           &nbs= p;    =20 missed only 4 workouts
 
8:30am: Dorothy and Renee   perfect=20 attendance!
        Penny = ;            =  =20 missed only 1 workout
 
Fastest Swimmers (best event = for each=20 person):
Female: = Jenn      50=20 fly   31.6:  703 points !
       =20 Barb      50 back  38.3:  503=20 points
       =20 Michelle  50 back  39.2:  473 points
 
Male:  =20 Will      50 free  26.8:  654 = points=20 !
        David=20 M   50 free  30.97: 455 points
       =20 Kevin     50 = free  31.2:  446=20 points
 
(For point scores, see: http://www.swim= news.com/Rank/Points/Points.shtml and=20 look under SCM =3D short course meters [25m pool].)
 
       most=20 improved           = ; =20 fastest swimmer (time & date)
     (total = time taken=20 off,                 =
      =20 improvement/100m,
      and = dates of=20 swims)
 
 =20 50fs  Mihkel     1.9 =20 (3.8)    Will      &nbs= p;  =20 26.8 (11/5)
         (14/5 -=20 22/6)
 
 100fs =20 Barb       1.7 =20 (1.7)    Jenn      &nbs= p;=20 1:06.5 (20/6)
         (16/5 -=20 22/6)
 
 200fs  no one swam=20 twice        = Danielle   =20 4:14.3 (18/6)
 
 400fs  no one swam=20 twice        Stephanie D 6:43.9=20 (20/6)
 
 500fs  Penny     31.0  = (6.2)    Renee      = ; 9:21.3=20 (14/5)
         (14/5 -=20 22/6)
 
 800fs  Raymond 2:05.0=20 (15.6)   =20 Raymond    14:35.0 (22/6)
        =20 (16/5 - 22/6)
 
1500fs  no one swam=20 twice       =20 Pablo      23:15.0 (14/5)
 
  50bk =20 Barb       0.3 =20 (0.6)    Barb      &nbs= p;  =20 38.3 (22/6)
         (16/5 -=20 22/6)
 
 100bk  not=20 applicable          =20 Lara        1:50.9 = (16/5)
 
 200bk  Raymond   = 39.2=20 (19.6)    Raymond     3:35.8=20 (22/6)
        =20 (16/5 - 22/6)
 
  50br =20 Will       1.2 =20 (2.4)    Will      &nbs= p;  =20 34.9 (20/6)
         (11/5 -=20 20/6)
 
 100br  = Mihkel    =20 4.2  = (4.2)    Bernie     =20 1:34.5 (16/5)
         (14/5 - = 18/6)=20
 
 200br  no=20 swimmers           = ;  =20 no swimmers
 
  50fl  = Danielle   2.0 =20 (4.0)   =20 Jenn          31.6=20 (20/6)
        =20 (16/5 - 22/6)
 
 100fl  no = swimmers          &nbs= p;  =20 no swimmers
 
 200fl  no=20 swimmers           = ;  =20 no swimmers
 
 100IM =20 Lara       4.0 =20 (4.0)    Andrew K    1:31.6 = (16/5)=20
        =20 (16/5 - = 22/6)           with=20 honourable mention to:
          &nbs= p;            = ;         =20 Bernie      1:32.1 (22/6) and
          &nbs= p;            = ;         =20 Chris K     1:32.7 (22/6)
 
 200IM  no one swam=20 twice        Chris = K    =20 3:22.4 (22/6)
 
 400IM  no=20 swimmers           = ;  =20 no swimmers
 
The Early Bird summer session starts June 25th = and runs to=20 August 31st.  For these ten weeks, we will start with three = weeks of=20 general aerobic training (continuing with some sprint and distance=20 workouts).  At the end of that time we'll do time trials in new = events (or=20 the same ones, if you like).  We'll then do five weeks of specific=20 training, followed by a two week mini-taper and time trials, with = possibly some=20 fun relays on the last day, if people are interested.
 
 
Skills = Clinics
 
Early = Birds:
If there is any skill (stroke/starts/turns, = etc.) that=20 you'd like to work on during workout, just let me know and we will use = the=20 diving well during the last 15min of workout (8:15-8:30am).
 
Whitecaps:
On Thursdays when the "A" group is in the deep = end (next=20 one is June 28th), we have the space to do stroke and turn/starts = clinics in the=20 diving well for the last 20min of workout = (6:50-7:10pm).  Please let=20 me know if there's a particular skill you'd like to work = on.
 
 
Swimming = Etiquette
 
Rule #5:  Make it = possible (but=20 not too easy!) for someone in your lane to pass = you.
I'm sure many of you have = encountered someone=20 (usually in rec swim) who is impossible to pass.  = He/she either takes=20 up more than half the lane forcing you to go into oncoming traffic to = pass, or=20 suddenly moves to the other side of the lane, cutting you off after = you'd=20 started to pass.  There are also = some overly=20 polite swimmers who always stop and let their lane mates by.  If = you are=20 warming up or down, or taking it easy and/or not making the pace times, = it's ok=20 to stop, but normally you should try to pass or be passed without either = person=20 stopping or cutting the corner.
 
As mentioned in rule #4, you should = always know=20 where your lane mates are, and thus both people should be aware if one = is about=20 to pass the other.  The person being passed ("passee") should = ensure that=20 he/she sends a clear message to the passer as to which side he/she would = like=20 the passer to start passing on, by moving close to the lane rope or onto = the=20 centre line (or even to the other side of the line if there's no = oncoming=20 traffic).  The two people could then swim almost side by side for = some time=20 (a couple of lengths or more) until the passer is completely clear in=20 front.  During this time, the passer will be next to the lane rope = when=20 swimming in one direction, and the passee next to the (other) lane rope = when=20 swimming in the other direction.
 
As long as each swimmer ensures that = he/she takes=20 no more than 1/3 of the width of the lane, there is no reason for the = passee to=20 slow down or stop, nor for the passer to cut a corner to get = ahead.  Things=20 will get more challenging if the two of you try to pass a third person, = or if=20 there are another two people in your lane in the process of passing, so = ensure=20 you continue to be aware of the others in your lane.  Note that = stopping is=20 always preferable to a head on collision!!
 
Ask the Coach=20
 
Training Suits
I got some good suggestions and follow ups on = the topic of=20 swim suits after last week's newsletter.  Jenn reports that = Diffusion=20 Aquasport (Montreal) 1-800-567-6660 has a wide variety of training = and=20 racing suits.  George has phoned them and will be getting their = catalog by=20 mail, which he'll post on the bulletin board at the pool.  Lisa = tracked=20 down some inexpensive TYR polyester training suits at the small shop at = the=20 Champagne pool (King Edward just north of Rideau).  I've had a = suggestion=20 to include info on where to buy suits and (prescription) goggles on the = web=20 site, so please continue to send in your tips, and I'll put together a=20 list.
 
 
Dear Coach:  Where do you = get your=20 prescription goggles?  Mine are Foggy
 
Dear M. Foggy:  I get my prescription = goggles by mail=20 order from Circle City Swimwear in Indianapolis.  The brand is = Water Gear=20 and they cost around US$24 plus shipping (and, unfortunately, = duty!).  They=20 have a web site (www.uswim.com), = but the=20 prescription goggles are not listed there.  The toll free number = for Circle=20 City is 1-877-774-7946.  If anyone has other brand recommendations = or knows=20 Canadian dealers, let me know.
 
 
Dear Coach:  I am = competing in lots=20 of triathlons over the summer, but my main focus is the half-ironman on=20 September 1st.  What sort of preparation should I be doing for each = race?  I Hate Resting!
 
Dear I. H. Resting:  Rest is an important = part of=20 your training program (along with sleeping and eating right).  It = is=20 recommended that you take one day off each week (completely -- not even = an easy=20 workout).  As for your race preparation, if you have a small race = on the=20 weekend, I'd suggest no weights after Wednesday (at the latest), = and take=20 it really easy the day before the race.  Do your hard training = Monday to=20 Thursday.  For the half-ironman, I'd recommend stopping weights = completely=20 2-3 weeks before the race and do your last week of hard training three = weeks=20 out, taking it very easy the entire last week before the race.  = Don't=20 worry, you won't get unfit in that time!  I'm sure there are = triathletes=20 out there who would have further recommendations or know of good = reference books=20 -- please send in your suggestions!
 
Dear Coach:  I don't = understand what=20 you mean by a pace time, especially when it always changes. What do you=20 mean?  Pace Clock Challenged
 
Dear P. C. Challenged:  Learning "Pace = Clock Math" is=20 an important part of swim training.  Sometimes we will do sets = where you=20 take a certain amount of rest after each repeat (e.g. 10 or 15 = seconds). =20 This is pretty straight forward, but when many people are swimming = together, it=20 becomes chaotic if everyone takes a certain amount of rest, as everyone = will be=20 at a different place in the workout.  If the whole lane swims on a = certain=20 pace time, the group will stay together.  A pace time indicates = when you=20 start the next repeat and includes your swim time and your rest = time.  Say=20 your pace time was 2:00 and you finished your repeat in 1:45, you would = take 15=20 seconds rest and start again once 2:00 has elapsed.  If it took you = 1:15 to=20 do the swim, you would get 45 seconds rest.  If it took you 1:55 to = do the=20 swim, you would get only 5 seconds rest.  Sometimes we vary the = pace time=20 so that you get more or less rest, often in conjunction with increased=20 effort.  Then "pace clock math" is even more necessary.  (See = quiz=20 below.)
 
 
Pace Clock Math = Quiz
 
For this quiz, assume that you start the first = repeat of=20 the first set on the top (i.e. when the sweep hand on the pace clock is = pointing=20 at :60).  If the answer is a time, it is the seconds only (not the = minutes)=20 that you need to calculate.  Common pace clock abbreviations are: = "top" =3D=20 :60, "bottom" =3D :30, and other terms as used in telling time (except = here we use=20 them for seconds not minutes): "quarter to" =3D :45, "ten after" =3D = :10,=20 etc.
 
1. You are doing a set of 10 repeats on = 1:20.  When=20 will you start the last repeat (#10)?
 
2. You are doing a set of repeats on :55.  = How many=20 repeats will you have completed the first time you start on the=20 bottom?
 
3. You are doing sets of three repeats where the = first of=20 each 3 is on 1:50, the second on 1:45 and the third on 1:40.  = (There is no=20 extra rest between each set of three.)  How many sets (of 3) will = you have=20 completed, the first time that you start a set (of 3) on the quarter=20 to?
 
4. You are doing a series of repeats to failure, = where the=20 first one is on 1:00, the second one on :55, the third one on :50, etc. = (always=20 subtracting :05 seconds), until you miss the pace time (i.e. you = couldn't swim=20 that fast and arrived after you were supposed to leave).  If the = last=20 repeat you successfully completed was on :35, what was your goal arrival = time=20 (on the clock in seconds) for the one you missed (i.e. when should you = have=20 completed the one on :30 if you had done the time exactly)?
 
Answers next time!
 
 
See you at the pool!
Lynn
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