Carleton Masters Swimming Newsletter #247            Saturday, March 20^th, 2010

 

To:  Carleton Masters Coaches (7 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter 2010 and Alumni: 7:30am Earlybirds (44 addresses), 8:30am Earlybirds (27 addresses), 6pm Whitecaps I (52 addresses), 7:10pm Whitecaps II (39 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (34 addresses).

 

 

“Often the difference between a successful person and a failure is not the one that has better abilities or ideas, but the courage that one has to bet on one’s ideas, to take a calculated risk - and to act.” – Dr. Maxwell Maltz

 

 

Winter Session Dates and Easter Cancellations

·         This session runs until Thu Apr 15^th (Whitecaps 1, 2, 3) / Fri Apr 16^th (Earlybirds 1, 2). 

·         There is still room in all groups except 6pm Whitecaps.  (There are just 3 spots left in the 7:10pm Whitecaps group.)

Please note the following:

- there are no workouts on Fri Apr 2^nd or Mon Apr 5^th (Good Friday and Easter Monday)

- there are workouts as usual on Sat Apr 3^rd (Easter Saturday)

 

 

Spring/Summer Programs: Registration Starts Monday!

Spring/Summer registration starts Mon Mar 22^nd.  Register early to get your first choice of programs!  You can register in person at the Welcome Centre any time the building is open, by phone (613-520-4480), or on-line (http://www2.carleton.ca/athletics/). 

- The Spring Session will start Mon May 3^rd and run until Wed Jun 30^th, with no workouts on Sat May 22^nd (Triathlon) or Mon May 24^th (Victoria Day). Note that there will be no workouts between the Winter and Spring sessions as there will be no water in the pool due to annual maintenance!  There will be four groups available during this time:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1941

·         8:30am Earlybirds: MWF 8:30-9:30am; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1942

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $89+GST barcode 1944

·         7:10pm Whitecaps: MTuTh 7:10-8:10pm; and Sat 8:30-9:30am OR 9:30-10:30am: $79+GST barcode 1945

- The Summer Session will run from Fri Jul 2^nd until Sat Sept 4^th, with no workouts on Mon Aug 2^nd (Civic Holiday).  There will be two groups available:

·         7:30am Earlybirds: MWF 7:30-8:30am; and Sat 10:30-11:30am: $91+GST/HST barcode 1943

·         6:00pm Whitecaps: MTuTh 6:00-7:10pm; and Sat 10:30-11:30am: $96.50+GST/HST barcode 1946

Notes:

1.       Child Safety Supervision will not run in Spring/Summer due to the low numbers this year.  This program will be reconsidered for Fall/Winter 2010/2011 if we have 8 children confirmed.  Let Lynn know if you (or anyone else you know) is interested in this program.

2.       If you pay for your Summer program by Fri Apr 30^th you will pay just GST (5%) not HST (13%), an 8% savings.

3.       Similarly, if you purchase or renew your membership by Fri Apr 30^th you will also save the additional 8%.

4.       There is an approximately 5% convenience fee if you use the on-line registration system.

5.       Spring/Summer Coaches:

·         Earlybirds: Lynn

·         6pm Whitecaps Spring: Mon/Thu: Lynn; Tue: Mits

·         6pm Whitecaps Summer: Jul/Sept: Lynn; Aug: Mits

·         7:10pm Whitecaps: Mon: Lynn; Tue/Thu: Mits

·         Saturdays: Rotating schedule of regular and substitute coaches

 

 

New Women’s Suits Available

Lynn just received a few new women’s suits size 32-38 all with thin shoulder straps.  Most are TYR “Funkies”, i.e. bright colours and 88% polyester, and cost $35.  Ask to see them anytime Lynn is coaching.

 

 

Locker Room Update

The new locker installation is complete.  Swimmers are reminded that day-use lockers are the half-size lockers.  The full-size lockers are permanent lockers.

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Carly Greco (8:30am Earlybirds) for being accepted into two different Masters Degree programs: Public and International Affairs at U Ottawa, and Political Science at Carleton.  Now she has a decision to make!

 - Congratulations also to Margaret King (8:30am Earlybirds) who at age 78 did a 50m fly in practice on Fri Mar 19^th!

 - If you notice that George Tombler (6pm Whitecaps) is looking unusually “buff” these days, it’s likely due to the steroids he’s taking for a month to help with his low platelet count and lymphoma.

 - Irene Marushko (7:30am Earlybirds) is a supernumerary (extra) in Opera Lyra’s “Macbeth” by Verdi.  She will be playing a witch, dressed in black dressed in black and waving snake tongues. She reports that they want her to move so much that she’s doing swimming exercises onstage!  The show will be at the NAC Sat Mar 27^th, Mon Mar 29^th, Wed Mar 31^st, and Sat Apr 3^rd.  See: http://operalyra.ca/en/macbeth for more details.  If you let Irene know in advance when you are coming, she can arrange a backstage tour after the show.

 - Lisa Hans (x-6pm Whitecaps) is a member of the “Chorus of Townspeople” in the Savoy Society’s “Yeoman of the Guard” by Gilbert and Sullivan, being performed at the Centrepointe Theatre Wed Apr 21^st thru Sun Apr 25^th.  Full details at: http://www.ottawasavoysociety.org/. 

 - Romy Schaffenburg (6pm Whitecaps) is a member of Ottawa’ Coro Vivo choir.  Their next performance is on Sat May 1^st at St Joseph’s Church, 151 Laurier E; tickets and info: 613-841-3902.  The choir will perform Antonio Vivaldi’s Gloria in D Major and Jose Angel Lamas’ Popule Meus.  Full details at: http://www.corovivoottawa.ca/. 

 

Bushtukah’s SWEET Evening:

All women are invited to Bushtukah’s Third Annual SWEET (Sporty Women’s Empowering Evening of Tips and advice) on Sun Mar 28^th 7-10pm.  During the event Bushtukah will have a donation box for sports clothing (no shoes, please) to support the Ottawa Boys and Girls Club.  Details at: http://bushtukah.com/.  Note that RSVP’s by Sun Mar 21^st (tomorrow!) are requested.

 

Aquasport Coming to Ottawa in May!:

Thanks to David Merriby (7:10pm Whitecaps) and Madelayne DeGrace (7:30am Earlybirds) for letting me know that Aquasport (http://www.aquasport.ca) is opening a store in Ottawa (2730 Iris) in May.  This store has a wide selection of swimwear and accessories for swimmers.

 

News Articles:

- Intense Exercise May Lower your Blood Count: http://www.reuters.com/article/healthNews/idUSTRE58H5PW20090919 

- Is a Cool Down Necessary?: http://www.nytimes.com/2009/10/15/health/nutrition/15best.html?_r=1&ref=health

- Nighttime Muscle Cramps and Restless Leg Syndrome in Athletes: http://www.tritraining.ca/injuryarticle4.html

- Recovery Based Training: http://mymsc.ca/blogs/dispatches/entry/recovery_based_training  

- Study – Triathlons can Pose Deadly Heart Risks: http://www.usatoday.com/news/health/2009-03-29-triathlon-heart_N.htm

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  The most expensive women’s suits are $40 and the most expensive men’s suits are $25, with most suits less than that.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  Men's polyester suits now available in size 32-36.

 

Caps and Goggles to Borrow:  Lynn always has a “lost and found” bag full of spare caps and goggles to borrow if you forget (or break) yours.

 

50c Swim Caps:  Triathlete and x-Carleton Masters swimmer Ellen Pazdzior and Joanie Conrad (8:10pm Whitecaps) have kindly donated a large number of mostly new latex swim caps.  The money raised by selling these for 50c will go towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Just ask Lynn if you’re interested in looking at these.

 

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Winter Session Information

In this section of the newsletter you’ll find information on time trials, attendance, and other Masters workout news.

 

Blake Christie (Coach) sends his apologies for his absence on Sat Mar 20^th.  Luckily Lynn had just finished her swim so was available to coach.

 

The 6pm Whitecaps will also be in the shallow end on Thu Apr 8^th due to a ROCS meet.

 

Here are the time trials planned for this session:

   Thu/Fri Feb 25/26^th: 6pm Whitecaps and Earlybirds: 400 fs or IM

   Mon Mar 8^th: Earlybirds and 6pm Whitecaps: two 50s choice (two different strokes)

   Tue/Wed Mar 23/24^th: 6pm Whitecaps and Earlybirds: 100 choice

   Tue/Wed Mar 30/31^st: all groups: 1500 free (800 free for those over 2:15/100m)

   Tue/Wed Apr 6/7^th: 6pm Whitecaps and Earlybirds: 200 choice

   Thu/Fri Apr 15/16^th: 6pm Whitecaps and Earlybirds: 4x50 free and medley relays

Note that swimmers are welcome to request time trials at other workouts, space permitting.

 

Here are the weekday attendance statistics so far.  Those maintaining perfect weekday attendance all term will receive a certificate at the start of next term.  There are now 7 swimmers in that category!

 

7:30am Earlybirds (Jan 4-Mar 19^th; 32 workouts; range 15-27; avg.: 19.2)

Perfect Attendance: Bruce B, Madelayne DG

Missed 2 Workouts: Carmel M

 

8:30am Earlybirds (Jan 4-Mar 19^th; 32 workouts; range 10-20; avg.: 14.4)

Perfect Attendance: Penny E

Missed 2 Workouts: Susan N-Y

 

6pm Whitecaps (Jan 5-Mar 18^th; 31 workouts; range 20-31; avg.: 26.1)

Perfect Attendance: Cam D, Lina V

Missed 2 Workouts: Don W, Joanne D, Pete L

 

7:10pm Whitecaps (Jan 5-Mar 15^th; 29 workouts; range 8-18; avg.: 13.6)

Perfect Attendance: Jamie C

Missed 2 Workouts: Jen C-G

 

8:10pm Whitecaps (Jan 7-Mar 11^th; 19 workouts; range 7-17; avg.: 13.1)

Missed 1 Workout: Kathy B, Paul D

Missed 2 Workouts: Joanie C, Kelly M

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2019 is now underway.  Cost is now $36 ($35 to MSO plus $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2010.  Contact Lynn for more details.  Note that you must register with MSO at least 3 weeks before the due date of the entry for your first competition. Full details on all Ontario Masters competitions can be found at:

http://www.mastersswimmingontario.ca/competition/schedule01.htm.   
For Quebec competitions see: https://www.swimming.ca/MeetInfo.aspx, select FNQ <show>, upcoming meets, then the appropriate month, then select the appropriate Masters meet to get more info.  If it says “sanctioned” the meet package should be available.
 
Here’s a list of tentative and confirmed upcoming competitions (mostly) in Ontario and Quebec.  More meets and more details will be added as the information become available.  Note that meet entries and confirming meet information and entry dates are your responsibility.

 

Sat Mar 20th Dollard-des-Ormeaux Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=9054 
Fri-Sun Mar 19-21st Ontario Masters Provincials, London, ON (SCM) 

    http://www.mastersswimmingontario.ca/pdf/ProvMeetFinal2010.pdf

Sun Mar 28^th Heart and Stroke Etobicoke Swim Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/Heartswim2010.pdf 
Fri-Sun Apr 16-18th Quebec Masters Provincials, Sainte-Foy (SCM)
    https://registration.swimming.ca/MeetInfo.aspx?meetid=8134  

Fri-Sun Apr 16-18^th All Out Downtown Swim Club Meet (LCM)

    http://www.mastersswimmingontario.ca/pdf/DSCALLOUT2010.pdf

Sun May 2^nd Cornwall Swim Meet (SCM): details TBC
Fri-Sun May 21-24th Masters Nationals Nanaimo, BC (LCM) http://www.cmsc2010.ca/  
until May 31st Swim Training Camps with Jim Wright in the Florida Keys (5-15 days each; open to all)
    http://www.sunnysidebb.ca/swimwithjim/
Sat Jun 5th Shawinigan Masters Meet (SCM) https://registration.swimming.ca/MeetInfo.aspx?meetid=8198

Fri-Sun Jun 25-27^th New England LCM Championships, Middlebury VT

    http://www.middleburymuffintops.org/LCMChamps/

Sat Jul 17^th 4^th Annual Bring on the Bay 3km Swim for Easter Seals (MSO registration not required)

    http://www.bringonthebay.com/

Sat Jul 17^th Brockville Open Water Swims Part 1: details TBC

Sat Jul 17^th Bright’s Grove 1.5 and 3km Open Water Provincial Championships: details TBC
Jul 31-Aug 6th World Masters Aquatic Championships, Goteborg, Sweden (LCM) http://www.2010finamasters.org/

Sun Aug 8^th Welland 3 and 5km Open Water Swims http://www.mastersswimmingontario.ca/pdf/WELLANDows2010.pdf

Sun Aug 15^th Brockville Open Water Swims Part 2: details TBC

 

Race Results: (Please send in your results, and/or let me know if I missed your name!!)

 

Tue-Sun Mar 16-21^st Cross-Country Ski Nationals, Whitehorse

Sheila Kealey (6pm Whitecaps) is competing.  Results next time or see: http://skinationals.com/2010/en/results.shtml.

 

Fri-Sun Mar 19-21^st Ontario Masters Championships, London

Larry Durr (7:30am Earlybirds) is competing for Technosport.  Results next time.  Championship web site is: http://www.2010provincialchampionships.com/.

 

 

Ask the Coach
 

Dear Coach:  How should I push off the wall in backstroke?  New Backstroker

 

Dear N. Backstroker:  You must push off on your back, and you should be completely submerged (i.e. below the surface of the water) with your arms in a streamlined position.  Tuck your chin to avoid getting water up your nose!

 

Dear Coach:  I can never remember the difference between build and descend.  Any tips?  Mixed Up Swimmer

 

Dear M.U. Swimmer:  Descend is used to indicate that each one of a certain number of repeats should be faster than the previous one, e.g. 3 x 100IM d:1->3, i.e. the amount of time it takes to swim is less each time.  Build is usually used to indicate that you get faster within a repeat, not from one to the next.  The only exception is that we sometimes talk about building through a set when the repeats are different differences.  Perhaps thinking about descending being like descending (going down) a flight of stairs – each repeat is a step down (i.e. a little faster) will help?

 
Private and Semi-Private Masters Swim Lessons
Winter 2010:
Mon 9:45-10:45am: Mar 22, 29

Mon 8:10-9:10pm: Apr 12

Tue 7:45-8:45am: Apr 6, 13

Wed 7:50-8:50pm: Apr 14

Thu 7:45-8:45am: Apr 8, 15

Fri 9:45-10:45am: Mar 26

Sat 7:30-8:30pm: Apr 10

Sun 12:30-1:30pm: Apr 11

 

Prices:
Private: $52.50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus GST.
Contact Lynn for 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 two week’s worth of workouts on alternate Sundays.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts sent by e-mail will be different from the workouts your coach gives you!)
 
Weekly Social Events: All swimmers are invited to join us for:
- Thursday Dinner (after 6pm Whitecaps I workout: all year)
- Thursday Drinks (after 8:10pm Whitecaps workout: Sept-Apr)
- Saturday Brunch (after 9:30-10:30am workout: Sept-Jun; after 10:30-11:30am workout: July-Aug)
Meet by the Control Desk after workout.
 
Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.
 
General Information: Program information, photos, old newsletters and the Carleton Masters records, among other things, 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!
Lynn
 
lynnmarshall@sympatico.ca (or for quicker response: lynnmar@sce.carleton.ca)  
Club website: http://carletonmasters.tripod.com