7:30am Earlybirds (to February 20th [21 workouts]; range
22-30; average 25.7)
Perfect Attendance: Bernie, Francois A,
Gwen, Jeffrey F, J-P,
Julie D, Sean
Missed 1 Workout: Julie S, Mike
Seaby, Susan M, Tom S
Missed 2 Workouts: Becky
8:30am Earlybirds (to February 20th [21 workouts]; range
8-15; average 12.2)
Missed 1 Workout: Sarah F
Missed 2 Workouts: Alan H, Margaret
K
6pm Whitecaps "A" (to February 19th [21 workouts];
range 15-27; average 21.6)
Perfect Attendance: Cam,
Pete L
Missed 1 Workout: Elaine Y, Joanne D,
Lynn
6pm Whitecaps "B" (to February 19th [21 workouts]; range
13-21; average 16.7)
Missed 1 Workout: Sara D, Mariette
Missed 2 Workouts: George, Jose,
Rod H, Zivi
8pm Nightcaps (to February 5th [10 workouts]; range 13-23;
average 19.0) [to be updated next time]
Perfect Attendance: Iyad, Mark
W, Tony P
High Intensity (to February 20th [19 workouts, 14
for HI2]; range 3-8; average 5.7 [excluding Varsity])
Perfect Attendance:
Andrew K
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 with your money by Fri Feb
27th. Mits (Whitecaps "B" coach
mkachi@aar.on.ca) has agreed to help
co-ordinate transport/accommodation. He plans to arrive in Toronto Friday
evening and swim on Saturday, leaving during the day Sunday to return.
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 Feb 7th Winterlude Triathlon (8k skate, 4.5k ski, 5k
run; 279 participants)
Sheila K (Whitecaps "A"): 14th overall, 1st woman and
1st in women's 30-39 in 59:52.2
James Y (Whitecaps "A"): 20th overall, 4th in men's 40-49
in 1:01:27.4
Rudy (x-Earlybirds): 25th overall, 2nd in men's 50-59 in
1:04:54.8
Chris M (Whitecaps "B"): 32nd overall, 8th in men's 40-49
in 1:07:10.8
Jean-Pierre (7:30am Earlybirds): 37th overall, 2nd in
men's 20-29 in 1:07:40.4
Colette K (8:30am Earlybirds): 88th overall, 3rd in
women's 40-49 in 1:19:04.8
Anita P (7:30am Earlybirds): 111th overall, 11th in
women's 30-39 in 1:22:18.5
Ellen L (Whitecaps "A"): 119th overall, 5th in women's
20-29 in 1:23:25.2
Natalie A (8:30am Earlybirds): 131st overall, 13th in
women's 30-39 in 1:25:38.3
Christian (6am High Intensity): 153rd overall, 16th in
men's 20-29 in 1:28:40.3
Sun Feb 15th 42.5k Keskinada Loppet Skate Ski
Sheila K (Whitecaps "A"): 53rd overall and 2nd woman (by
5.9sec!), 1st in women's 35-39 in 2:18:27.0
(If I missed anyone above, my apologies -- remember that an e-mail about
your races is always appreciated!)
Sat Feb 14th Winterlude Swim Meet (LC = 50m
pool)
Here's how the Carleton swimmers did:
Jocelyn L (Nightcaps,
30-34): 1st 100bk; 2nd 100fs, 50bk; 4th
50fs
Mits (Whitecaps "B" Coach, 30-34):
1st 50br, 100br; 2nd 100fs
Francois A (Earlybirds/High
Intensity; 45-49): 1st 400fs 5:14.48 (club
record), 100br 1:21.01 (tie club record);
2nd 200br, 200IM
George (Whitecaps "B", 80-84):
1s: 200fs 4:29.16 (club record), 50br 1:01.01
(club record, Ontario
record)
Congratulations to Francois and George on
their club records and to George on what I believe is his first
ever Ontario record!!!
Sat Feb 21st Rideau Speedeaus Swim Meet (SC = 25m
pool)
Lynn (Whitecaps "A"/Earlybirds Coach; 40-44): 1st: 200fs,
400fs, 1500fs, 400IM, 200bk, 200br 3:02.09 (club record and PB
-- first PB in over 5 years!)
The updated club records will be posted later this week.
Ask the Coach
Dear Coach: Can you
tell me more about the 6:30am Very Earlybirds? I guess that it starts
after High Intensity ends? How long does it run? A (Very)
Earlybird
Dear A.V. Earlybird: The 6:30am Very Earlybirds runs
6:30-7:30am MWF plus 8-9am OR 9-10am Sat. The Winter session is Mar
10th-Apr 23rd (so there is a 1 week break between the end of High Intensity and
the start of the Very Earlybirds). Cost is $59.92 (including GST).
There will be no Masters during the annual pool maintenance period (Fri Apr 23rd
p.m. to Sun May 9th, inclusive). The Very Earlybirds will be offered in
the Spring (May 10th-end of June) and Spring/Summer (May 10th-end of August)
periods. Details will be available from Athletics and the web site once
the dates / prices are finalized.
Dear Coach: Can I transfer from High
Intensity to the Very Earlybirds? Another (Very) Earlybird
Dear An.V. Earlybird: There is no overlap between the
High Intensity and the Very Earlybirds, so there is no need to transfer.
Just sign up for the Very Earlybirds (on-line or via phone / in person at the
Athletics office).
Dear Coach: I often get foot cramps
while swimming (pushing off the wall), although I eat bananas (for potassium)
and bring a water bottle to the pool. Any suggestions? Sore
Feet
Dear S. Feet: Getting enough potassium and keeping
hydrated are key. Another thing I'd suggest is doing lots of stretching
before and after workout and trying to relax your feet as soon as you push off
the wall (if you feel a twinge) so that the cramps don't set in. (Once a
cramp has happened once, it's likely to recur.) I found the following note
on the web, which is somewhat amusing (e.g. pinch your lip so you don't notice
the pain in your feet!), but the swimmer claims that his cramps went away as he
became better conditioned to swimming! http://www.striperswim.com/Page3.htm
Dear Coach: My breaststroke pull in
non-conventional, in that it's smaller than you recommend (I don't bring my
wrists wider than my elbows). Is that ok? Breaststroker
Dear Breaststroker: Of all the strokes, breaststroke is
the one with the most variability among world class swimmers. As well as
the two main styles (European and classic), there are many other variations and
the "latest greatest" thing in breaststroke changes every few years. The
general consensus is that the European style is best (if you can master it --
i.e. the undulating style where your body moves like in butterfly). And
the latest on the arms is that they should go wide but not very far back (not
much below your shoulders). As with all swimming advice, I recommend
trying it for a while, and if you don't have any success, revert to your old way
(as long as the old way is not causing injury!).
Dear Coach: My breaststroke is
slow! I think I'm doing the kick and pull properly, but my lane mates
leave me in their wake. What can I do? Wanna-be-Faster
Breaststroker
Dear W-b-F. Breaststroke: I believe that breaststroke is
the most technical stroke and thus it requires a lot of work to get it all
together. I recommend doing drills working just the legs and just the arms
to ensure that both the kick and the pull are working well separately.
Then put it all back together ensuring that the timing is such that the arms and
legs are never both outside the streamline position at the same time.
Drills where you minimize the number of strokes per length and/or minimize the
number of seconds + number of strokes should also be helpful.
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. Spring/Summer times will be announced soon.
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!
