7:30am Earlybirds (to February 6th [15 workouts]; range
24-30; average 26.3)
Perfect Attendance: Bernie, Francois A,
Gwen, Jeffrey F, J-P,
Julie D, Mike Seaby, Sean,
Tom S (9)
8:30am Earlybirds (to February 6th [15 workouts]; range
10-15; average 12.5)
Perfect Attendance: Alan H (1)
6pm Whitecaps "A" (to February 5th [15 workouts];
range 14-27; average 22.1) [estimated numbers -- to be updated next
time]
Perfect Attendance: Elaine Y, Joanne
D, Lynn, Pete L (4)
6pm Whitecaps "B" (to February 5th [15 workouts]; range
13-20; average 16.8)
Missed 1 Workout: Sara D, Mariette,
Zivi (3)
8pm Nightcaps (to February 5th [10 workouts]; range 13-23;
average 19.0)
Perfect Attendance: Iyad, Mark
W, Tony P (3)
High Intensity (to February 7th [15 workouts, 10
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 Mar 13th Technosport Arthur Inglis
Invitational, U of Ottawa. 7:45am warm-up, 8:30am start, 10:30am
finish. Events: 200fs, 50fl, 100bk, 50br, 50fs, 100br,
50bk, 200IM, 100fl, 100fs, 200 Medley Relay. Cost: $30 (unlimited
events). Deadline: send Lynn your events by Mon
Mar 1st (you can pay at the meet).
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, and return it to Lynn by Fri Feb
27th.
Fri May 21st - Mon May 24th
Canadian Masters Nationals, Edmonton. Full details were in the latest
Waves magazine sent to all registered swimmers or see: http://members.shaw.ca/nationals.
(Please send in your entry yourself.)
Race Results: (Please
let me know if I've missed anyone or any events.)
Sat Jan 24th Technosport
Meet
Here's how the Carleton swimmers did:
Jocelyn L (30-34, Nightcaps):
1st: 100bk; 2nd: 50bk; 4th: 100fs, 200IM; 6th:
50fs
Kevin N (30-34, Whitecaps "A"):
1st: 50bk; 4th: 100fs; 5th: 50fs
Mits
(30-34, Whitecaps "B" coach): 1st: 50br, 100br;
3rd: 100fs; 4th: 50fs
Lynn (40-44,
Whitecaps "A"): 1st: 50fs, 100fs, 100bk, 50br, 100br, 50fl,
100fl, 100IM, 200IM; 2nd: 50bk
Jose (45-49,
Whitecaps "B"): 2nd: 50fs, 100IM; 4th 100fs
Francois
A (45-49, Earlybirds): 1st: 100fs 1:06.04
(club record); 2nd: 200IM
2:43.00
George (80-84, Whitecaps "B"): 1st:
50bk 1:00.09 (club record), 100bk 2:19.42 (club
record), 50br 1:01.72 (club record), 100br 2:17.60
(club record)
Congratulations! The updated club records will be
posted on the web site this week.
Upcoming Swim Meets
Four Carleton swimmers (Francois
A, Mits, Jocelyn L,
and George) are competing in the Winterlude LC Meet on
Feb 14th and just one (Lynn) is competing in the Technosport /
Rideau Speedeaus meet on Feb 21st. Their results will be reported
here!
Ask the Coach
Dear Coach: Does the
Masters program run over the summer? Wanna Keep
Swimming
Dear W.K. Swimming: Yes! The Carleton
pool closes for maintenance from Fri Apr 23rd p.m. to Sun May 9th
inclusive. The Spring/Summer Masters programs will start Mon May
10th. Some groups run just May-June and some run May-August. The
times/days of some groups may be slightly different. Full details will be
announced once the details are finalized.
Dear Coach: What's the rule
for the back to breast turn in an IM? Working on My Turns
Dear W.o.M. Turns: You must finish the
backstroke on your back (i.e. you cannot do a flip turn). After touching
the wall on your back, you push off on your front for the breaststroke.
The quickest turn is either a "bucket" or "suicide" (very tricky and aptly
named!) backstroke turn. Ask your coach for more details!
Dear Coach: At this
time of year many Triathletes feel that they are just putting in time at the
pool till the (real) season starts. Can you give them a little insight of
what they might be doing the strengthen their up-and-coming triathlon season
(e.g. swim paddles, weights, off season training...)? What are the
benefits of swim meets? TriRudy Reader
Dear TR. Reader: While
doing weights will certainly be beneficial, I'll focus on the pool
aspects. The most important thing to focus on in the "off" season or
"early" season is technique, technique, technique. Working on your
efficiency in the pool, and being willing to take a step back to (eventually)
move two steps forward is key. Working on drills to improve body position
and distance per stroke, as well as push-offs and turns will help improve your
speed in the pool (and open water) when the season starts. I am not a big
believer in paddles. If your stroke is at all imperfect, or if used "too
much too soon", paddles can cause / exacerbate shoulder instability
/ injury, and thus they should be used with care under the advice of a
coach. While the majority of the events offered at a typical Masters swim
meet (typically under 200m in length) are very different from those you'll do
for a triathlon (typically over 800m in length), the variety may help motivate
you to swim more ("a change is as good as a rest!").
Dear Coach: Why is there
only one set of Carleton team records? Are the times short course (25m) or
long course (50m)? Record Setter
Dear R. Setter: For historical reasons, only
one set of Carleton records is kept. They are meters (not yards) but times
can be done in either 25m or 50m pools. Note that times are
not converted -- they are kept as is. Thus, to set a
record in a 50m pool, you must swim faster than anyone else in your age
group has done either short course or long course. This system works quite
well, and is a lot less work for the record keepers!
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!
