7:30am Earlybirds (to January 23rd [9 workouts]; range
24-30; average 26.0)
Perfect Attendance: Bernie, Francois, Gwen, Jeff, Jim L, J-P, Julie D,
Louise R, Mike S, Sean, Susan M, Tom S (12)
8:30am Earlybirds (to January 23rd [9 workouts]; range
11-15; average 12.7)
Perfect Attendance: Alan H, Penny, Susan N-Y (3)
6pm
Whitecaps "A" (to January 22nd [9 workouts]; range 18-27; average
23.1)
Perfect Attendance: Debby W, Elaine Y, Joanne D, Lynn, Pete L (5)
6pm Whitecaps "B" -- details next time
8pm Nightcaps -- details next time
High
Intensity (to January 23rd [9 workouts, 6 for HI2]; range 3-8; average
5.8 [excluding Varsity])
Perfect Attendance: Andrew K (1)
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.
Sat Feb 14th Nepean Winterlude Meet,
Sportsplex (LCM). 1pm warm-up, 2:15pm start, 7pm finish. Events:
100bk, 100fl, 50br, 50fs, 200open, 200mixed medley relay, 20min break, 200IM,
100br, 100fs, 50bk, 50fl, 400fs, 200mixed free relay. Cost $2 club cost +
$5 per individual event (maximum 4 individual events). Deadline: Sat Jan 31st. (If you want to
participate, I need your money, list of events and money [cash
or cheque payable to "Carleton Masters Swim Club"] by the date listed -- no
exceptions!!)
Sat Feb 21st Rideau Speedeaus Meet, U of
Ottawa (SCM). 8:30am warm-up, 9:15am start, lunch break, 4pm finish.
Events: 1500fs, 800fs, 50bk, 200IM, 100fs, 50fl, 100br, 400IM, 4x50FR, lunch
break, 200fs, 100bk, 200br, 100IM, 50fs, 200bk, 100fl, 50br, 400fs,
4x50MR. Cost $25 (maximum 6 individual events, plus relays).
Deadline: Sat Feb 7th. (If you
want to participate, I need your money, list of
events, and money [cash or cheque payable to "Carleton
Masters Swim Club"] by the date listed -- no exceptions!!)
Sat Mar 13th Technosport Arthur Inglis
Invitational, U of Ottawa. Details TBA.
Fri Mar 26th - Sun Mar 28th Ontario Masters
Provincial Championships, Etobicoke Olympium. Details posted
on the bulletin board -- take a list of events and entry form if you are
interested.
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 Jan 24th Technosport
Meet
Seven Carleton Masters participated in this
meet. George (Whitecaps "B") was our star -- having just
joined the 80-84 age group, George set club records in all four of his events:
50m and 100m breast, and 50m and 100m back. Francois A
(7:30am Earlybirds, 8:30am Earlybirds and HI 2) set a club record in the 40-44
100m free and would have set a record in the 100m fly if another person hadn't
swum in his lane by mistake! Mits (Whitecaps "B" Coach),
Jose (Whitecaps "B"), Kevin (Whitecaps "A")
and Jocelyn L (Nightcaps) all did best times in all or nearly
all their events! Lynn (Whitecaps "A") managed just one
40-44 best time.
Ask the Coach
Dear Coach: I'm
currently swimming in the evening, but would like to join the 6:30am group when
it starts in March. Is that possible? Wanna-be Very
Earlybird
Dear W-b. V. Earlybird: Yes, it is possible
to do that. If you are swimming in a group that trains four times per
week, you can move to the Very Earlybirds at no charge. However, you must
contact the office to request this swap (the earlier the better to ensure that
you get a spot). If you are currently swimming with Nightcaps (just 3
workouts per week), there will be an additional charge if you swap.
Contact the office for details.
Dear Coach: Right now I'm
swimming twice per week, and improving quite well. Would it make a big
difference if I was to swim three times per week regularly? Two or Three
Swims per Week
Dear T.o.T.S.p. Week: You will definitely see
improvement if you move from two swim workouts to three per week.
With two workouts, you will have a hard time maintaining your fitness
level. Currently your improvements are coming from technique gains and
your cross-training endurance. To get to the next level of speed and
endurance, that third workout will help a lot. Even if you can't make it
to Masters, swimming on your own doing a third time will help.
Dear Coach: I'm a runner and they
always say in running that you should keep your face loose and not clench your
jaw because the tightness can extend into your neck and can cause increased
fatigue and poor posture.
I find that when I'm tired at the end of a swim
workout, and need to push really hard to make my times, I start clenching my
jaw. Is this bad? Are there any other similar things that apply to
swimming that I should try avoid also? Grin and Bear It
Dear G.a.B.
It: With any endurance-oriented sport, you will maximize your performance
if you use only those muscles key to propulsion and/or drag reduction.
Clenching your jaw is going to waste energy in almost any aerobic activity
(except chewing/eating! :-). Even a world-class swimmer is only about 10%
efficient in the water (due to the nature of the medium), so using only the key
muscles at the right time to push yourself through the water (shoulders, arms,
lats, legs, etc.) and to reduce drag through being stream-lined (relaxed neck,
slightly tight abs, etc.), while remaining relaxed at other times (on the arm
recovery, while stretching out between strokes, etc.), is very important to
increasing your efficiency and thus your overall speed. Ask your coach to
look at your strokes, if you want specific suggestions on areas to
relax.
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.
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 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 to or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca).
Happy lengths!
