8pm Nightcaps (to March 4th [18 workouts]; range 11-23;
average 18.3) [Mar 16-18 next time]
Perfect Attendance: Iyad
Missed 2 Workouts: Anna P, Elizabeth
P
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 Apr 24th Technosport Sprint 4 LC (50m pool), U
of Ottawa. 7:45am warm-up, 8:30am start, 10:30am finish. Events:
400fs, 100IM [probably should be 200IM?], 100fl, 50bk, 200fs, 50br, 50fs, 100br,
100fs, 50fl, 100bk, 400 Free Relay. Cost: $25 (unlimited events).
Deadline: send Lynn your events and entry times by Mon Apr 12th (you can pay at the
meet).
Sat May 8th Technosport Sprint 5 LC (50m
pool), U of Ottawa. 7:45am warm-up, 8:30am start, 10:30am finish.
Events: 400 Medley Relay, 50fl, 100fs, 200IM, 100bk, 50fs, 100br, 50bk, 100fl,
50br, 200fs. Cost: $25 (unlimited events). Deadline: send Lynn your
events and entry times by Mon Apr 26th (you can pay at the
meet).
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.)
Sat June 5th Technosport Distance 3 LC (50m pool), U
of Ottawa. 7:45am warm-up, 8:30am start, 10:30am finish. Events:
800fs, 800 Free Relay, 1500fs. Cost: $25 (unlimited events).
Deadline: send Lynn your events and entry times by Mon May 24th
(you can pay at the meet).
Race Results: (Please
let me know if I've missed anyone or any events.)
Mar 26-28th Masters Provincial Championships
Five members of the Carleton team competed at the Masters Provincial
Championships from March 26th to 28th in Etobicoke. Everyone did very
well!:
George (Whitecaps "B"; Men's 80-84): 1st
50br (59.94 Club and Ontario Record), 100br (2:15.36
Club and Ontario Record); 2nd 50bk
Jose (Whitecaps "B"; Men's 45-49): 17th 100fs, 100IM
(1:33.27 PB); 19th 200IM (3:43.34 PB)
Jocelyn L (Nightcaps; Women's 30-34): 4th 100bk (1:22.78
PB); 6th 200bk (3:01.53 PB); 7th 50bk (38.63
PB); 8th 100fs (1:15.18 PB)
Mits (6:30am Earlybirds; Men's 30-34): 6th 50br (40.55
PB), 100br (1:28.01 PB); 8th 100fs
Mark B (Earlybirds/Whitecaps/Varsity; Men's 25-29):
1st 800fs, 200fl; 2nd 400fs, 1500fs;
3rd 200fs (2:06.12 Club Record)
Men's 4x50 Medley Relay 160+ 2:42.98 14th (George bk
1:00.89, Mits br 39.58, Mark fl 28.61, Jose fs 33.90)
Quebec Provincials, Masters Nationals, and Masters
Worlds
Lina V (Whitecaps "A") is attending the Quebec Provincials
(Quebec City, Apr 2-4th). Mark B
(Varsity/Masters) is attending Masters Nationals (Edmonton, May 21-24th),
and George (Whitecaps "B") is going all the way to Italy for
the Masters Worlds (Riccione, Jun 3-13th). Good luck to you all! (If
I've missed anyone, let me know.)
World Underwater Hockey Championships
Will Litchfield (x-Carleton Masters/Varsity) is a member of the Canadian
Underwater Hockey team that competed in the World Championships in New Zealand
from March 20th - April 3rd. The Canadian team placed 7th! More
details at:
http://www.uwhworlds.org.nz/.
Mont Valin Ski Race
Report (Mar 20th) from James Y
(Whitecaps)
Well, it was well worth the travel time of
7 hours. I would definitely recommend it for the scenery and course (20km
climb), excellent snow conditions (6 foot base at least), and value for the
dollar. If you register before Dec. 31, it costs $40.00 and you get a race,
T-shirt, dinner, breakfast, and a beer ticket.
For the people that I knew,
here's their results in the 50 km free,
4. Paul Tolomiczenko completed it in
a stellar time of 2:24:30. Only 39 secs behind Ironman Hawaii top 25 finisher
Pierre Lavoie. I can't believe that he lives in Mississauga and skis like that.
Wow!
26. Dev Paul was only 3 mins behind the great Pierre Harvey. What a
race!
50. Tom McGee might have been the only guy skilled and crazy enough to
tuck the entire 9km downhill. Thanks for letting me know about this race
!
64. Me pulling up the rear.
Here's a link to the results: http://www.tourmontvalin.com/FRAMEMT1-fr.htm
Ask the Coach
Dear Coach: As there
will be no earlier Nightcaps this Spring, will there be room in the other
Masters groups to accommodate those Nightcaps who want to swim over the
summer? Keen Swimmer
Dear K. Swimmer: Yes, there is room in the other
Masters groups to accommodate the Nightcaps. To ensure that you
get a spot in the group of your choice, please register early.
(Registration starts Wed Apr 7th.)
Dear Coach: What is a legal backstroke
turn? New Earlybird
Dear N. Earlybird: You have two options for a backstroke
turn. An "open" (non-flip) turn requires that you stay on your back until
one part of your body (hopefully your hand!) touches the wall. After
touching the wall, you can turn onto your stomach, if you wish, but you must
push off the wall on your back. A backstroke flip turn permits you to do
one stroke on your stomach before reaching the wall, but that stroke must be
part of a continuous movement into the flip turn. Again you must push off
the wall on your back. "On your back" means less than a 90 degree rotation
from flat on your back.
Dear Coach: I'm going to be working
with a cycling coach this summer and want to coordinate that with my swim
training. What sort of high level and low level cycles do we follow at
Masters? A Cyclist and Swimmer
Dear A.C.a.
Swimmer: The swim workouts follow a major cycle for each term (starting with
lots of drills and gradually increasing volume/intensity through the term, with
time trials at the end of each term). However, that said, as everyone's
goals are different, we don't follow the usual minor cycle / taper plan for
major competitions as many are not interested in competition, and those that are
want to peak at different times. Those interested in competition are
encouraged to do the lactate tolerance sets and short distance time trials,
and the coaches are always happy to provide advice on tapering for
particular competitions (in swimming, triathlon or other sports).
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 very 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!
