Fall Session
Information
Details on the themes for each workout for the Fall
session can be found on the bulletin board and on the website (http://carletonmasters.tripod.com,
and click on Fall Workout Themes). For the first four weeks, we'll be
concentrating on drill and stroke technique. The first week the focus is
on freestyle, followed by breaststroke, backstroke and butterfly.
Information on the workouts and weekday attendance summaries will be included in
this section as the term progresses. If you have any questions or
suggestions for the workouts, talk to Lynn or your coach.
Here are the attendance statistics for the first two weeks of the Fall
session. Note that attendance stats are kept for weekdays only. If
you notice any errors or omissions, please let me know. So far there are
38 swimmers with perfect weekday attendance!:
7:30am Earlybirds (Sept 15-26th; 6 workouts; range 23-33;
avg 27.2)
Perfect Attendance: Andrea G, Bernie,
Debbie L, Francois, Gwen,
Iain A, Jeffrey F, Julie D,
Louise R (9)
8:30am Earlybirds (Sept 15-26th; 6 workouts; range
14-21; avg 16.3)
Perfect Attendance: Colette, Francois,
Jo-Ann H, Margaret K, Penny,
Renee (6)
Whitecaps "A" (Sept 15-25th; 6 workouts; range 19-26; avg
22.0)
Perfect Attendance: Cam, Dawn C,
Emily D, Stacey (4)
Whitecaps "B" (Sept 15-25th; 6 workouts; range 16-25; avg
20.7)
Perfect Attendance: Dawn P, George,
Kevin N, Rod H (4)
Nightcaps (Sept 16-25th; 4 workouts; range 21-26; avg
23.5)
Perfect Attendance: Babak, Carol C,
Joanie, Mark Hynes, Mark W,
Stephanie L, Stephen M, Tony
P, Victoria, Zivi (10)
High Intensity (Sept 15-27th; 6 workouts [4 for HI 2];
range 9-12; avg 10.0 [excluding Varsity])
Perfect Attendance: Ben D, Bryan M,
Francois, Jess, Kathleen
(5)
Masters Swimming
Competitions
If you want to compete in the 2003-2004
Masters Swimming season, there is a $25 cost to register with MSO (Masters
Swimming Ontario). Your registration is good from Fall 2003 to December
31st, 2004. New and renewal registrations will be submitted in
October. Please bring Lynn $25 cash or cheque payable to "Carleton
Masters Swim Club" by Wed Oct 15th if you'd like to
renew your MSO membership or join for the first time. Contact Lynn for
more information.
Sat Oct 18th Technosport Sprint Meet, U of Ottawa
(SCM). 7:45am warm-up, 8:30am start, 10:30am finish, followed by free
breakfast. Events: 25fs, 50fl, 50bk, 100fs, 50br, 50fs, 100IM, 200free
relay. Cost $25 (unlimited events). Deadline: Mon Oct 6th.
Sat Oct 25th Invitation des Maitres Halloween, Brossard,
QC. Details TBA.
Sun Nov 16th Kingston Masters Meet, Kingston (SCM).
Details TBA
Sat Nov 22nd Technosport Sprint Meet, U of Ottawa
(SCM). Details TBA.
Fri/Sat Nov 28-29th Coupe de Montreal, Claude Robillard
Pool. Details TBA.
Sat Dec 13th Technosport Distance Meet, U of Ottawa
(SCM). Details TBA.
Highlights for the 2003-2004 season include
Masters Provincial
Championships at the Etobicoke Olympium (Toronto) March 26th-28th,
2004 (SCM), Quebec Provincials April 23-25th (location TBA), and
Masters Nationals at the Kinsmen Sports Centre (Edmonton) May
21-24th, 2004 (LCM). In addition,
Masters Worlds will be
held June 3rd-13th in Riccione, Italy (see:
http://www.fina.org/mastersnews_riccione04.html).
Nationals in 2005 are planned for May 20-23rd at the Etobicoke Olympium
(Toronto) (SCM).
Race Results: (Please
let me know if I've missed anyone or any events.)
Bytown Paddlers
Debby W (Whitecaps "A") is a member of the Bytown Paddlers
Dragon Boat racing team. They recently won events in Carleton Place (Sept
13th) and Montreal (Sept 20th). The wins in Montreal in 250m and 500m
qualified them for the World Championships to be held in South Africa, in April,
2004. Congratulations, Debby!
Montreal Esprit Olympic Distance Triathlon (Sept
13th)
Congratulations to Anita P (Earlybirds) who finished 1st
in the women's 35-39 age group in 2:24:01.
Mountain Bike Race (Sept 14th)
Congratulations to Nadja R (HI 1) who completed a 74km
mountain bike race in just under 5hrs. It was a tough race packed with
rocky and twisty uphills and treacherous descents!
Ottawa Sun 5k Run (Sept 20th)
Sheila (Whitecaps "A") was the 3rd woman in 18:43.
Report from Rosario, Argentina
(This isn't really a race report, but here's a Sept 14th update from
Catherine V [Spring/Summer 6:30am Earlybirds] who has recently
moved to Argentina. It should make you appreciate our facilities. I
don't think we'll be limiting our Masters registrations to 6 swimmers any time
soon!)
I arrived in Rosario five
days ago. I just found the municipal pool yesterday. I thought I
would inform myself as to how things work down here. What an adventure! To have
access to the municipal pool I must pass a medical exam which I booked for
Monday morning. I have to specify which days of the week I will come swim
and at what time. Pool times are from 8:00 to 10:00 in the morning, 12:00
to 14:00 and 20:00 to 22:00. Did I mention supper is usually sometime
around 22:00 at night or later? The pool doesn't open early in the morning
most probably because after eating you don't get to bed before 1:00. They
have limits on the number of people who can swim in the pool at the same
time. No more than six. I don't think lanes are shared. I was
lucky to find time in the morning as we are at the end of winter and no one
seems to want to swim for the moment. I met someone
who told me there
was a better pool at the university, but I have yet to find it! I'll keep
you posted on my pool adventures.
Dear Coach: Can
you please give me a brief summary of how lane swimming works at Masters and
what those numbers are that you write on the board? New Swimmer on
the Block
Dear N.S.o.t. Block: Basically, the goal with Masters
swimming is for everyone in the lane to be swimming happily together without
interfering with each other. The most important guideline is to keep out
of the way of the other swimmers when you are stopped. Thus always move
into a corner of the lane (next to the lane rope) when you are stopped so that
others can turn in the middle of the lane. For the warm up, you want to
try to keep everyone in the lane more or less together. Thus, if you start
late (or early) skip a few lengths (or do a few extra lengths) to keep everyone
together. For a set (e.g. drill set or main set), you will normally have
either rest intervals (e.g. 10 sec rest between repeats) or pace times (a time
that indicates when to start the next repeat and thus includes your swim time
and your rest time). Agree ahead of time as to the order in which
you're going to swim, and ensure that everyone understands the set. Then
everyone in the lane should start one after the other, exactly 5 seconds
apart. If you are getting way ahead or behind your lane-mates, talk
to your coach. Note that if you fall behind, you should skip a couple
of lengths and join back in with the group, rather than continue with the set on
your own. Learning the "pace clock math" required to calculate when to
start each repeat may take some practice, but keep at it!
Dear Coach: Help! Swimming plugs
up my nose: what can I do? I spent much of last winter with a plugged up
nose, and after taking the summer off and coming back to swimming in the fall, I
already have a stuffy nose/snotty nose/woolly sinuses after only one
workout. What causes this and what can I do? I bought some nose
plugs last season and if necessary I can use them every time I swim, but I don't
find them very comfortable, and it doesn't feel like I'm getting as much oxygen
with them as without, so if there's another solution I'd love to hear it.
Blugged Ub Dose
Dear B.U. Dose: It seems that many adult swimmers are
developing sensitivities to the pool chemicals, causing sinus problems and/or
sneezing and runny nose. I believe that a nose clip is the best
solution. You need to find one that is tight enough to keep all the water
out of your nose, so it may be a bit uncomfortable. You should be able to
get just as much oxygen with or without a nose clip. (Those nose strips
they market to help you breathe better only help if your mouth is closed -- you
can take in way more air through your mouth than through your nose.) Other
alternatives include nose drops, etc., but that would just add more chemicals to
the mix!
Dear Coach: When I'm doing a pull drill, I
feel bad when I do a flip turn and give a big push-off with my legs. After all,
it's supposed to be an arm workout, not a leg workout. What's the swim practice
etiquette for this? Don't Want To Be A Cheater
Dear D.W.T.B.A. Cheater: You should always work the turns and
push off hard, regardless of whether you're doing swim, kick, pull or
drill. Thus, pushing off the wall hard while doing pull is perfectly
acceptable. However, there are some who manage to kick quite hard, even
with a pullbuoy and that should be avoided!
Private and Semi-Private
Masters Lessons
2003-2004 prices for private lessons for Carleton
Members are $36.75 for 1 hour, $68.25 for 2, $94.50 for 3, $117.60 for 4 and
$138.60 for 5 hours, all plus GST. Private lessons are also available to
non-Members at a higher cost ($52.50, $89.25, $120.75, $149.10 and $170.10, 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 $22.05 for 1 hour,
$40.95 for 2, $56.70 for 3, $70.56 for 4, and $83.16 for 5 hours, all plus
GST. Semi-private lessons for non-Members cost (per person) $31.50 for 1
hour, $53.55 for 2, $72.45 for 3, $89.46 for 4, and $102.06 for 5 hours, all
plus GST.
Fall/Winter times are 4-5pm Monday and 7:15-8pm
Tuesday/Thursday, starting September 15th. Tuesdays and Thursdays are
already booked as far as December, but there is lots of availability on
Monday. Contact Lynn for more information
and bookings.
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 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.
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).
Happy lengths!
