Carleton Masters Swimming Newsletter #77                              Sunday, November 9th, 2003

To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Fall 2003 plus "Alumni":  7:30am Earlybirds (43 addresses), 8:30am Earlybirds (23 addresses), 6pm Whitecaps (71 addresses), Nightcaps (35 addresses), High Intensity (19 addresses), Varsity registered with Masters (5 addresses), Masters "Alumni" (23 members).

 
Upcoming Schedule Notes
Note that Masters workouts run as usual on Tue Nov 11th (i.e. no cancellations due to Remembrance Day).  Note, however, that the High Intensity workout at 6am on Mon Nov 24th is cancelled due to the Varsity team returning late Sunday from the Divisional Championships.
 
 
Masters Christmas Pot Luck Party
Many thanks to Don, Joanie (both Whitecaps), Sam and Ben (both Safety Supervision) who have agreed to host the Masters Christmas Party again this year, from 6-10pm on Sat Dec 13th.  It's Pot Luck and BYOB.  Full details and map at: http://carletonmasters.tripod.com/XmasParty.html or go to the main page (http://carletonmasters.tripod.com) and click on the link just above the information on the Fall session.
 
 
Space Available in Most Fall Programs
Full details on the Fall session are on the web site.  As prices are now pro-rated you must register through the Athletics Office in person (2nd floor) or by phone (520-4480) from 8:30am-4:30pm M-F. 
 
 
Swimmer Notes 
 
Suit for Sale:  Men's size 40 TYR black/red nylon 8" side seam reversible training mesh ("drag") suit with Carleton Masters logo.  Cost: $30 or best offer.  Note that this suit is designed to be a baggy fit.  Contact Lynn for more information.
 
Suit Order:  Last call!  A Masters swim suit order will be sent in this week.  This year, we will be ordering only TYR polyester suits in black with a "CARLETON" logo.  Prices will not exceed $45 for women and $25 for men.  Please let me know immediately if you are interested.  A Diffusion Aquasport catalog is posted on the bulletin board at the pool for those who wish other brands/styles/colours.  You can order from them directly (they're located in Montreal).
 
Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.
 
Sens Fans?:  If there are any Sens fans out there who would like to get a good deal on some tickets and support the Carleton Varsity Swim team, contact me for details.  We currently have tickets available for the Sat Nov 29th game vs Toronto with prices starting at $80, but they're going fast!  More games will be added later in the season, and limited numbers of cheaper seats will also be available. 
 
Note from Debbie O:  As many of you may know, Debbie Ozarko (x-Whitecaps) recently moved out West.  Here's an update from her:
Well, we've arrived safe and sound and are slowly settling into life in the Comox Valley on Vancouver Island. Courtenay is a beautiful little town surrounded by mountains and ocean. We've gone on some incredibly beautiful and challenging hikes and the dogs are in heaven here. It is a very active town with a holistic feel but is definitely lacking a decent swim team. I've tried the Masters Club here and although the people are wonderful and the coach is very sweet, I just don't get the same type of workout that the Whitecaps provided. There are two great pool facilities here and a strong triathlon group but no real organized swim program. Needless to say, I really miss the Whitecap workouts and I'd be very grateful if you could add my new email address to your list of folks who receive your workouts.  I hope all is well with you and the team.
 
 
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).  Information on the workouts and weekday attendance summaries are included in this section as the term progresses.  Another opportunity for a lactate tolerance (sprint) set is offered Nov 17-19th (ask your coach for details).
 
Here are the attendance statistics for the first eight 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.   There are now 11 swimmers with perfect weekday attendance this Fall:
 
7:30am Earlybirds (Sept 15-Nov 7th; 23 workouts; range 19-33; avg 26.2)
Perfect Attendance: Bernie, Gwen, Jeffrey F, Louise R (4)
Missed 1 Workout: Francois, Gary B, Julie D, Sean K (4)
Missed 2 Workouts: Julie S, Susan M (2)
 
8:30am Earlybirds (Sept 15-Nov 7th; 23 workouts; range 10-21; avg 16.3)
Perfect Attendance: Jo-Ann H, Penny (2)
Missed 1 Workout: Alan H, Francois (2)
Missed 2 Workouts: Colette K (1)
 
Whitecaps "A" (Sept 15-Nov 6th; 23 workouts; range 13-27; avg 21.0)
Perfect Attendance: Cam, Joanne D (2)
Missed 1 Workout: Kevin N (1)
Missed 2 Workouts: Lynn (1)
 
Whitecaps "B" (Sept 15-Nov 6th; 22 workouts [excl Oct 16th]; range 12-25; avg 20.4)
Missed 1 Workout: Chris M (1)
Missed 2 Workouts: Dawn P, George (2)
 
Nightcaps (Sept 16-Nov 6th; 16 workouts; range 21-27; avg 22.4)
Perfect Attendance: Mark W, Tony P, Zivi (3)
Missed 1 Workout: Mark Hynes, Stephen M (2)
Missed 2 Workouts: Babak (1)
 
High Intensity (Sept 15-Nov 7th; 23 workouts [16 for HI 2]; range 6-12; avg 9.4 [excluding Varsity])
Missed 2 Workouts: Bryan M, Francois (2)
 
 
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 have been submitted.  If you missed the deadline, you can still sign up -- it just costs an extra $1 to cover postage/handling.  Contact Lynn for details. 
 
Here's a summary of upcoming local, nearby and championship meets.  Details on all Ontario competitions for the 2003-2004 season can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.  For Quebec competitions see http://www.fnq.qc.ca/calendrier.html (Masters meets are shaded yellow).  If you would like more information or are interested in competing in any of these competitions, let me know.
 
Sun Nov 16th Kingston Masters Meet, Kingston (SCM).  10am warm-up, 11am start.  Events: 100fl, 50br, 100bk, 50fs, 100IM, 4x50 mixed medley relay, break, 200open, 50fl, 100br, 50bk, 100fs, 4x50 mixed free relay.  Meet is followed by 15min on the water slide and a social.  Cost $25 (unlimited events).  George and Jose (Whitecaps) are attending this meet.
 
Sat Nov 22nd Technosport Sprint Meet, U of Ottawa (SCM).  7:45am warm-up, 8:30am start, 10:30am finish, followed by free breakfast.  Events: 400fs, 100fl, 200fs, 100bk, 100br, 100fs, 50fs, 200IM, 4x50 medley relay.  Cost $25 (unlimited events).  Deadline: Mon Nov 10th.
 
Fri/Sat Nov 28-29th Coupe de Montreal, Claude Robillard Pool.  Fri: 5pm warm-up, 6pm start, 9pm finish.  Events: 100fs, 200IM, 800fs.  Sat: 8am warm-up, 9am start.  Events: 100IM, 50br, 100bk, 50fl, 200fs, 4x50 medley relay, break, 4x50 free relay, 100br, 50fs, 100fl, 50bk.  Cost $9+$5/event (max 7 individual events).  Deadline: Mon Nov 3rd.
 
Sat Dec 13th Technosport Distance Meet, U of Ottawa (SCM).  7:45am warm-up, 8:30am start, 10:30am finish, followed by free breakfast.  Events: 800fs, 1500fs.  Cost $25 (unlimited events).  Deadline: Mon Dec 1st.
 
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.)
 
Sat Oct 18th Technosport Sprint Meet, U of Ottawa (SCM)
Here are the results:
30-34 Men: Mits (Whitecaps Coach): 1st: 50br; 2nd: 50fs, 100fs
45-49 Men: Francois (Earlybirds / High Intensity): 1st: 50fs, 100fs, 50br, 50fl, 100IM
 
No one has sent in any other results lately -- please do let me know if you participate in any races!
 
 
Ask the Coach
 
Dear Coach:  Any suggestions on where to get prescription goggles?  Short-Sighted swimmer
 
Dear S-S. Swimmer:  I recommend http://www.aquagoggles.com/.  The goggles are US$19.95+tax/shipping and they come with several different nose pieces so they should fit most faces.
 
Dear Coach:  Several of us were debating about the pros and cons of training and pushing yourself to the point of vomiting.  I don't think this is a good idea.  What are your views?  I Like to Train Hard (but not that hard!)
 
Dear I.L.t.T. Hard:  While it is important to vary the intensity / distance / rest, etc. to improve in any aerobic sport, pushing yourself until you are sick is not a very intelligent training plan and could lead to illness or injury.  You'd be better off focusing on technique, nutrition and a balanced training program.  If you are going to race shorter distances, then all out sprinting is an important part of the training, but it should be approached in a sensible way!
 
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.  Contact Lynn for availability 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.
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).

Happy lengths!