Carleton Masters Swimming Newsletter #91                                 Sunday, May 30th, 2004

To:  Carleton Coaches (11 addresses)

Bcc: Those Registered for Winter/Spring/Summer 2004 plus "Alumni":  6:30am Earlybirds (42 Members), 7:30am Earlybirds (49 addresses), 8:30am Earlybirds (17 addresses), 6pm Whitecaps (88 addresses), Nightcaps (29 addresses), Masters "Alumni" (34 members).

 
Workout Cancellation
There will be no Masters Whitecaps workout on Thu July 1st due to the Canada Day holiday.  There is just one Public Swim on that date from 11:45am to 3:30pm.  (The Earlybirds workouts are not affected by the Canada Day Holiday.)  There is a workout from 9-10am ONLY on Sat July 3rd.
 
 
Spring Session
There is still room in all groups, except that Child Safety Supervision for May/June is full.  If you are planning to swim this term, please register ASAP.  You can call the Athletics Office at 520-4480 8:30am-4:30pm M-F or register on-line at: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=298.
 
 
Saturday Workouts
Just a reminder of the Saturday schedule for Spring/Summer:
May/June: swim workouts offered 8-9am or 9-10am (Child Safety Supervision 9-10am ONLY)
July/August: swim workout offered 9-10am only (no Safety Supervision offered)
 
 
8:30am Earlybird Swimmers Receive Carleton Awards
Congratulations to Marie-Odile Junker and Alan Hunt, both 8:30am Earlybirds and Carleton Professors who recently received research awards.  Marie-Odile (Department of French) received a $15,000 Research Achievement Award: http://www.now.carleton.ca/2004-05/343.htm.  Alan (Department of Law and Department of Sociology and Anthropology) received the Davidson Dunton Research Lecturer Award: http://www.now.carleton.ca/2004-05/346.htm.
 
 
KOS Volunteers Needed
For the fourth time, I have volunteered to organize the swim at the Kids of Steel Triathlon to be held Sunday, July 11th at the Uplands Base (outdoor pool).  I need about 5 assistants to help with lining up the kids and counting lengths.  The time commitment is around 3 hours from approx 8-11am.  You get a free T-shirt and refreshments.  Please let me know if you are interested. 
 
 
Masters Swim Mini Swim Camp / Clinic June 19-20th
We are going ahead with a mini-swim camp at Carleton on Saturday, June 19th, 5-7pm and Sunday, June 20th, 9-11am.  This camp will give you an opportunity to work on your technique in a small group.  We'll include clinics on all four competitive strokes (fly, back, breast, free), as well as other skills (e.g. starts, turns).  We'll also offer (optional) underwater videotaping, including a classroom feedback session after the camp.  For Carleton Masters, costs are: $50 for both days, $30 for 1-day, plus $20 for videotaping.  For non-Carleton swimmers, costs are: $70 for both days, $40 for 1 day, plus $30 for videotaping.  If you are interested, please reply indicating whether you'll attend one day or both, if you want to be videotaped, and on which day, and what stroke(s)/skills you'd like to work on.  We have room for more participants, but please respond ASAP!
 
Swimmer Notes
 
Lane Etiquette:  I've had several questions about lane etiquette, so here's a quick summary.  First and foremost, keep out of the way of those who are swimming when you are not.  This means always moving up against the lane rope when you are stopped at the end of the lane.  If someone is already swimming and you are going to join in, always start at least 5 seconds ahead or at least 5 seconds behind him/her so that you don't interfere.  If you arrive late at workout, start with 100-200m of freestyle and then jump ahead to join in with the others in your lane.  (Similarly, if you start swimming early, start the workout on the board when everyone else gets in.)  During a set with pace times, ensure that you follow the pace times and that everyone starts 5 seconds apart.  Rearrange the order of your lane if swimmers are bunching up.  If the pace times aren't working out, let the coach know.  Ensure that you do your turns in the middle of the lane (on the "cross") to avoid collisions with the person behind you.  If you find that you are consistently much faster or slower than your lane-mates, talk to your coach about whether there is a better lane for you to swim in.   
 
George's Bon Voyage BBQ:  Approximately 25 swimmers were at Don, Joanie, Sam and Ben's (Whitecaps "A" / Safety Supervision) on Sat May 29th to send off George (Whitecaps "A") to the Masters Worlds in Italy where he'll be competing in the 80-84 age group.  Thanks to all who attended, and especially the hosts and Kim (Whitecaps "B") for sewing George's Canada / Whitecaps flag and Canada thong bathing suit!
 
Carleton Swim Suits:  An order for Carleton swim wear will be going in within the next couple of months.  If you are interested in getting a polyester (i.e. lasts almost forever) training suit in black with "CARLETON" in white across the chest (women) or buttocks (men), please let me know your size.  Men's suits come in waist sizes and women's in chest sizes.  The men's suits are a little on the small size, I'm told.  Cost in the Spring was $43 for women and $24.50 for men.  Prices could be slightly higher this time.
 
Move:  Thanks to all those who assisted with Lisa H's (Whitecaps "A") move on May 22nd.  From all accounts, the volunteers did a better job than the professional movers and Lisa will be happy to recommend a company that you should not hire for your next move!
 
Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 
Spring Session Information
This coming week will be "butterfly week" -- the last of the four weeks focusing on stroke technique.   In mid-late June we'll give everyone an opportunity to participate in some timed swims.  On Tue Jun 15th or Wed Jun 16th everyone will have a chance to do a timed 800 or 1500m freestyle.  From June 17th-30th you will have a chance to be timed in shorter events -- ask your coach for more details.  Tue Jun 29th and Fri Jul 2nd will be the last days of the Spring session where the coaches will add some extra "fun" to the workouts.
 
If you have any questions about the Masters program, please don't hesitate to ask me or your coach.
 
Here are the latest attendance statistics for the Spring term.  Note that attendance is taken on weekdays only (not on Saturdays).  So far there are 25 swimmers with perfect weekday attendance!
 
6:30am Earlybirds (May 10-28th; 8 workouts; range 24-32, average 25.9 swimmers)
Perfect Attendance: Leona, Mike R, Mits, Tamara
 
7:30am Earlybirds (May 10-28th; 8 workouts; range 22-28, average 24.9 swimmers)
Perfect Attendance: Andrew W, Becky, Bernie, Paola, Sean, Sylvie, Tom S
 
8:30am Earlybirds (May 10-28th; 8 workouts; range 10-19, average 14.5 swimmers)
Perfect Attendance: Alan, Colette, Penny, Sarah F
 
6pm Whitecaps "A" (May 17-20th; 3 workouts [incomplete - to be corrected next time]; range 14-31, average 23.7 swimmers)
Perfect Attendance: Cam, Elaine Y, Joanne D, Lisa H, Lynn, Meghann S, Pete L
 
6pm Whitecaps "B" (May 10-27th; 8 workouts; range 11-22, average 17.0 swimmers)
Perfect Attendance: Chris M, George, Ken C

 
Masters Swimming Competitions
If you want to compete in the 2004 Masters Swimming season, there is a $25 cost to register with MSO (Masters Swimming Ontario).  Your registration is good until December 31st, 2004.  New and renewal registrations have been submitted.  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 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.
 
Sat July 10th Technosport 3k swim in Meech Lake (open to all -- you do not have to be registered with MSO).  Details at http://www.technosport.ca.
 
Sat Aug 14th Technosport 4k swim in Meech Lake (open to all -- you do not have to be registered with MSO).  Details at http://www.technosport.ca.
 
Sun Sept 12th St Marys 5k Provincial Championship (near Stratford).  MSO registered swimmers only.  Entry form available at: http://www.mastersswimmingontario.ca/pdf/stmarys2004.pdf.
 
 
Race Results: (Please let me know if I've missed anyone or any events.)
 
Sat May 22nd Early Bird Triathlon (500m, 22k, 5k) (339 competitors)  
The swim for this event was held in the Carleton pool, so we had 20 Carleton Masters taking part!  All those who also competed last year improved this year, despite the longer distance from the pool to the transition zone.  Special congratulations to those of you for whom this was your first triathlon.  Shirley B (6:30am Earlybirds) took some photos during the cycle.  Here's one of Mits (note the very bright shorts!): http://carletonmasters.tripod.com/mits.jpg.  Thanks, Shirley! 
 
James Y (6:30am Earlybirds) 7th overall, 6th man and 3rd in Men's 40-44 in 1:05:40
Marcus B (6:30am Earlybirds) 8th overall, 7th man and 4th in Men's 40-44 in 1:05:48
J-P T (7:30am Earlybirds) 9th overall, 8th man and 3rd in Men's 25-29 in 1:06:28
Sheila (Whitecaps "A") 12th overall, 2nd woman and 1st in Women's 40-44 in 1:07:00 (last year 22nd in 1:07:23)
Chris M (Whitecaps "B") 16th overall, 14th man and 5th in Men's 40-44 in 1:08:07 (last year 32nd in 1:08:47)
James F (6:30am Earlybirds) 18th overall, 16th man and 5th in Men's 25-29 in 1:08:40
Meghan H (Nightcaps) 64th overall, 14th woman and 5th in Women's 25-29 in 1:16:51
Eric T (Whitecaps "A") 94th overall, 74th man and 2nd in Men's Clydesdale in 1:19:36
Mike Seaby (7:30am Earlybirds) 103rd overall, 79th man and 15th in Men's 30-34 in 1:19:59 (last year 197th in 1:27:25)
Brenda K (6:30am Earlybirds) 128th overall, 32nd woman and 5th in Women's 30-34 in 1:22:24
Natalie A (8:30am Earlybirds) 133rd overall, 37th woman and 6th in Women's 30-34 in 1:23:30 (last year 157th in 1:23:59)
Sandi B (7:30am Earlybirds) 166th overall, 44th woman and 9th in Women's 30-34 in 1:26:20
Chris Kelly (6:30am Earlybirds) 172nd overall, 127th man and 24th in Men's 30-34 in 1:27:02
Renee (8:30am Earlybirds) 209th overall, 60th woman and 4th in Women's 45-49 in 1:30:20
Heather A (6:30am Earlybirds) 240th overall, 80th woman and 11th in Women's 40-44 in 1:34:03 (last year 282nd in 1:36:17)
Julie S (7:30am Earlybirds) 287th overall, 107th woman and 9th in Women's 45-49 in 1:40:51
Jennifer H (6:30am Earlybirds) 291st overall, 111th woman and 25th in Women's 30-34 in 1:41:27
Meghann S (Whitecaps "A") 294th overall, 113th woman and 23rd in Women's 25-29 in 1:42:22
Mits (6:30am Earlybirds) 319th overall, 187th man and 13th in Men's Clydesdale in 1:51:36
Louise R (6:30am Earlybirds) 324th overall, 134th woman and 3rd in Women's 55-59 in 1:53:58 (last year 354th in 2:05:54)
 
May 21-24th Masters Nationals, Edmonton (LC)
Mark B (Varsity/Masters) and Danny F (Coach/Whitecaps) took part:
Mark (Men's 25-29): 1st: 400fs (4:44.59), 800fs (10:07.42), 1500fs (19:03.31), 200fl (2:32.25); 2nd: 200fs (2:13.04)
Danny (Men's 35-39, swimming for TECH): 1st: 400fs (4:34.49), 800fs (9:53.83), 200bk (2:29.40), 200br (2:42.09), 400IM (5:02.80); 2nd: 200IM (2:21.84); 3rd: 200fs (2:08.17)
 
May 29-30th National Capital Race Weekend (in progress!)
If you took part in the races this weekend, let me know!  Here's what I have so far:
May 29th 10k:
Anita P (7:30am Earlybirds) 404th overall, 61st woman and 17th in Women's 35-39 in 46:05 (45:47 chip time)
Mary D (Whitecaps "B") 2473rd overall, 922nd woman and 112th in Women's 40-44 in 1:01:18 (58:02 chip time)
May 30th Half Marathon:
Rich I (Whitecaps "A") is competing
May 30th Full Marathon:
Debby W (Whitecaps "A") is volunteering!
 
Jun 3-13th Masters Worlds, Riccione Italy (LC)
George (Whitecaps "B") and Mike R (6:30am Earlybirds) are leaving shortly for the Masters Worlds.  Good luck to you both! 
 
Sat Jun 5th Technosport Distance Meet (LC)
Paola (Varsity/Masters) and Lynn (Whitecaps "A") are participating in this meet.  Results next time.
 
Ask the Coach
 
Dear Coach:  Did you know that Sports Experts carries Speedo prescription goggles?  An X-Employee
 
Dear X-Employee:  Thanks for the information.  The old Speedo prescription goggles were a bad fit for almost everyone, but I believe they've been redesigned, so they should be better now.  For those who don't want to go the on-line ordering route through http://www.aquagoggles.com, this is another option.
 
Dear Coach:  I've been having problems with my rotator cuff and swimming.  Do you have any suggestions as to a good therapist?  Sore Shoulder
 
Dear S. Shoulder:  I highly recommend Brian Christie, Ottawa Sport and Health Centre (OSHC), 2615 Lancaster, Unit 31 (near the OAC).  He's an Athletic Therapist who is very good with what he calls "Master-itis" -- the common shoulder pain developed by Masters swimmers!  His treatments are quite painful but effective.  You can reach the OSHC at 737-4742.  Also, ask your coach to look at your strokes to ensure that there isn't an obvious bio-mechanical problem contributing to the shoulder issues. 
 
Dear Coach:  Where can I get one of those suits with "CARLETON" on the back (men's) or front (women's)?  Need a Suit
 
Dear N.a. Suit:  See "Swimmers Notes" above and put in your order.
 
 
Private and Semi-Private Masters Lessons
Here is the list of days/times for private and semi-private swim lessons for May-August:
Mon/Wed/Fri: 9:45-10:45am: Mon May 10 - Fri Jul 2 (except Mon May 24)
Mon/Tue/Thu 3:30-4:30pm: Mon May 10 - Thu Jun 24 (except Mon May 24)
Mon/Tue/Thu 7:15-8pm: Mon May 10 - Tue Jun 29 (except Mon May 24)
Wed 6-7pm: May 12 - Sep 1
Wed 7-8pm: May 12 - Jun 30 and Aug 11 - Sep 1
Tue/Thu 7:15-8pm: Tue Jul 6 - Thu Aug 5
Mon/Tue/Thu 7:15-8:15pm: Mon Aug 9 - Thu Sep 2
As always, slots are assigned on a first-come-first-served basis.
Note that the evening lessons are filling up quickly!
 
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. 

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
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.
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 to or removed from the receiver list, just let me know (lynnmarshall@sympatico.ca).

Happy lengths!