Carleton Masters Swimming Newsletter
#248
Friday, April 2nd, 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).
"Hold fast to
dreams for if dreams die, life is a broken winged bird that cannot fly." –
Langston Hughes
Winter Session
Dates and Easter Cancellations
This session runs until Thu Apr 15th (Whitecaps 1, 2, 3)
/ Fri Apr 16th
(Earlybirds 1, 2).
Please note the
following:
- there are no workouts on Fri Apr
2nd or Mon Apr 5th (Good Friday and Easter
Monday)
-
there are workouts as usual on Sat Apr 3rd (Easter
Saturday)
Athletics Easter
Hours:
From Fri Apr 2nd to Mon
Apr 5th, there is a public swim each day 12:30-3:30pm, plus a women's
swim Sunday only 11:25am-12:25pm. The fitness centre and cardio rooms are
open 8:00am-7:30pm Fri Apr 2nd and Mon Apr 5th, and
9:00am-7:00pm Sat Apr 3rd and Sun Apr
4th.
Annual
Closure:
The Carleton Pool closes 6pm Fri Apr
16th and re-opens 6am Mon May 3rd. The Ice House
closes 4pm Sun Apr 25th and re-opens noon Mon May
10th. The rest of the Athletic Facilities close 11pm Fri Apr
23rd and re-open 6am Mon May
3rd.
Spring/Summer
Programs: Registration Underway!
Spring/Summer registration has
started. Register early to get your first choice of programs!
There are
currently just 15 spots left in the 6pm group for Spring, and 22 for
Summer. 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
3rd and run until Wed Jun 30th, with no workouts on Sat
May 22nd (Triathlon) or Mon May 24th (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
2nd until Sat Sept 4th, with no workouts on Mon Aug
2nd (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
2.
If you pay for your Summer program
by Fri Apr 30th you will pay just GST (5%) not HST (13%), an 8%
savings.
3.
Similarly, if you purchase or renew
your membership by Fri Apr 30th you will also save the additional 8%.
4.
The
convenience fee if you use the on-line registration system is now just $2.50 --
sorry for the misinformation last
time.
5.
Spring/Summer
Coaches:
Swimmer
Notes
Swimmer
Updates:
-
Congratulations to Zi Zhang (6pm
Whitecaps) for receiving his Engineering "iron ring" at the Mar 26th
ceremony of "The Ritual of the Calling of an Engineer", see: http://cses.carleton.ca/traditions/ironring/.
- Congratulations also to
Alex Maxwell (7:10pm Whitecaps)
for being recognized as the Bytown Storm Triathlon Club’s Athlete of the Month
(http://www.bytowntriathlon.com)!
- Cliff
Worden-Rogers (7:10pm Whitecaps) is the instructor
for a Running Room 10 week Triathlon/Duathlon clinic running starting Sat Apr
3rd.
- Our
best wishes to George
Tombler (6pm
Whitecaps)’s wife, Poppy, on a quick
recovery from a broken pelvis incurred in a recent fall. (Thanks to Coach
Mits
Kachi for passing on
this information.)
- There's still one
night left to see Macbeth! 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 last show is at the NAC Sat Apr
3rd. See: http://operalyra.ca/en/macbeth for
more details. If you let Irene know in advance that 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
21st thru Sun Apr 25th. Full details at: http://www.ottawasavoysociety.org/.
- Romy
Schaffenburg (6pm Whitecaps) is a member of
- Charles
McFarland (7:30am Earlybirds) is the director
of “Blood Brothers” running at the Gladstone Theatre from Apr 8th to
May 15th, see: http://thegladstone.ca/.
News
Articles:
- The Myth of Core Stability:
http://www.cpdo.net/myth_of_core_stability.doc
- Sports Injury: Can you Eat
Your Way to Recovery?: http://www.pponline.co.uk/encyc/sports-injury-can-you-eat-your-way-to-recovery-41113
- Arginine Supplements Help
Age 50+ Cyclists: http://www.sciencedaily.com/releases/2010/03/100323192329.htm
- Strength and Endurance
Training: Can both be Mastered at Once?: http://www.pponline.co.uk/encyc/strength-and-endurance-training-can-both-the-elements-be-mastered-at-once-40846
- Warm-up Stretching may Slow
Down your Run: http://www.theglobeandmail.com/life/health/running/warm-up-stretching-may-slow-down-your-run/article1503932/
- Five Traits of Successful
Runners: http://www.runningtimes.com/Article.aspx?ArticleID=19113
- Let Olympians take Drugs,
says Ethics Scientist: http://deadlinescotland.wordpress.com/2010/02/21/13850-2675/
- Stand Up While You Read
This: http://opinionator.blogs.nytimes.com/2010/02/23/stand-up-while-you-read-this/
Feedback on
Recent Article Link:
Thanks to Jamie Chalmers (7:10pm Whitecaps) for
sending in these comments and relevant quotes:
This is
in reference to your link: Nighttime Muscle Cramps and Restless Leg Syndrome in
Athletes: http://www.tritraining.ca/injuryarticle4.html
If you go
to Wikipedia: http://en.wikipedia.org/wiki/Restless_legs_syndrome#Controversy
you will see that "Some physicians doubt that RLS actually exists as a
legitimate clinical entity, but believe it to be a kind of "catch-all" category"
and that "Many doctors express the view that the incidence of restless leg
syndrome is exaggerated by manufacturers of drugs used to treat
it."
The link for this latter quote is in the US National
Institutes for Health, i.e.: http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pmcentrez&artid=1434499.
This NIH article does not pull any punches regarding the attempt on the part of
the drug companies to elevate RLS as a more significant 'disease' than it was
previously considered.
I am concerned that people will read the
article in which it says: "Muscle cramps – part of every athlete’s life – are
involuntary, painful muscle contractions that are only relieved with stretching.
The likelihood of developing muscle cramps varies from individual to individual.
Some risk factors for muscle cramps include exercise beyond what is accustomed
(either higher intensity or longer duration), old age, high body weight, family
history of muscle cramps, and inadequate stretching (Schwellnus, 2003).
Dehydration and electrolyte deficiencies such as calcium, potassium, sodium,
magnesium and zinc have not been consistently shown to increase risk for
cramping." and think that it relates to muscle cramps that you get during
exercise. This could lead them to try the drug promoted at the end of the
article when in reality it is being promoted for a different
problem.
I have a personal concern with the manner in which the
pharmaceutical corporations attempt to 'maximize shareholder value' because my
mother who had Alzheimer's disease paid about $170 per month for Aricept which
was later found by a independent study to have little or no beneficial effect,
i.e.: http://seniors-health-medicare.suite101.com/article.cfm/medication_for_mild_cognitive_impairment.
The results quoted were "A number of variables were measured. There were no
significant differences in the treatment vs. the control groups over most
variables. There were trivial differences in two." It did nothing for my
mother but the drug company didn't come back and say, "We are sorry, here is
your money back."
Swim Suits for
Caps and
Goggles to Borrow:
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
Nose Clips for
Winter Session Information
In this section of the newsletter
you’ll find information on time trials, attendance, and other Masters workout
news.
The 6pm Whitecaps will be in
the shallow end on Thu Apr
8th due to a ROCS
meet.
Here are the time trials planned for
this session:
Thu/Fri Feb
25/26th: 6pm Whitecaps and Earlybirds: 400 fs or
IM
Mon Mar 8th:
Earlybirds and 6pm Whitecaps: two 50s choice (two different
strokes)
Tue/Wed Mar
23/24th: 6pm Whitecaps and Earlybirds: 100
choice
Tue/Wed Mar
30/31st: all groups: 1500 free (800 free for those over
2:15/100m)
Tue/Wed Apr
6/7th: 6pm Whitecaps and Earlybirds: 200
choice
Thu/Fri Apr
15/16th: 6pm Whitecaps and Earlybirds: 4x50 free and medley
relays
Note that swimmers are welcome to
request time trials at other workouts, space
permitting.
There were lots of improvements in
the 100 time trial on Tue Mar 23rd / Wed Mar 24th. The biggest improvement
was a whopping 9.7 seconds by Rod Haney (7:30am
Earlybirds) in his 100 free!! His lane-mate Carol
Alexander also had a huge improvement of 6.1 seconds,
also in 100 free! A list of all the improvements follows. Well done,
all!
100
free:
Rod
Haney (7:30am Earlybirds)
9.7
Carol
Alexander (7:30am Earlybirds)
6.1
Mike
Sims (6pm Whitecaps)
3.3
Kerry-Lee
Powell (7:30am Earlybirds)
3.2
Andrew
Buzzell (7:30am Earlybirds)
1.2
Paul
Scully (8:30am Earlybirds)
1.0
Sebastien
Robillard-Cardinal (6pm Whitecaps)
1.0
Madelayne
DeGrace (7:30am Earlybirds)
0.9
Bruce
Brown (7:30am Earlybirds)
0.7
Martin
Blumenauer (6pm Whitecaps)
0.3
100IM:
Ray
Anderson (7:30am Earlybirds)
0.6
Nicole
Delisle (6pm Whitecaps)
0.5
Congratulations to all who did the
800/1500m time trial on Tue Mar 30th / Wed Mar 31st.
There were some huge improvements led by Jamie Chalmers (7:10pm Whitecaps) who
improved his 800 by nearly 2min, and Meredith
Curren (6pm Whitecaps) who improved her 1500 by nearly 3min!
Also in the 1500,
800
free:
Jamie Chalmers
(7:10pm Whitecaps)
1:56
Carol
Alexander (7:30am Earlybirds)
:39
1500
free:
Meredith
Curren (6pm Whitecaps)
2:55
Amanda
Jones (8:10pm Whitecaps)
1:50
Martin
Blumenauer (6pm Whitecaps)
1:17
Paul
Scully (8:30am Earlybirds)
:57
Erin
Kelly (6pm Whitecaps)
:57
Kerry-Lee
Powell (7:30am Earlybirds)
:47
Lynn
Brodsky (8:10pm Whitecaps)
:43
Madelayne
DeGrace (7:30am Earlybirds)
:43
Carla
Sowinski (8:30am Earlybirds)
:38
Andrew
Buzzell (7:30am Earlybirds)
:34
Lara
Thorpe (7:10pm Whitecaps)
:30
Alex
Maxwell (7:10pm Whitecaps)
:16
Dave
Bourdon (6pm Whitecaps)
:09
Katie
Hammond (6pm Whitecaps)
:08
Alycia
Fowler-McKeown (7:10pm Whitecaps)
:07
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
still 6 swimmers in that
category!
7:30am
Earlybirds (Jan 4-Mar 31st; 37
workouts; range 15-27; avg.: 19.3)
Perfect Attendance: Bruce B, Madelayne
DG
Missed 2 Workouts:
Missed 3 Workouts: Andrew B
8:30am
Earlybirds (Jan 4-Mar 31st; 37
workouts; range 10-20; avg.: 14.2)
Perfect Attendance: Penny
E
Missed 2
Workouts: Susan
N-Y
6pm
Whitecaps (Jan 5-Apr 1st; 37
workouts; range 19-31; avg.: 25.5)
Perfect Attendance:
Missed 2 Workouts: Joanne
D
7:10pm
Whitecaps (Jan 5-Mar 30th; 36
workouts; range 8-18; avg.: 13.1)
Perfect Attendance: Jamie C
Missed 3 Workouts: Jen C-G
8:10pm
Whitecaps (Jan 7-Mar 30th; 24
workouts; range 7-17; avg.: 13.3)
Missed 1 Workout: Joanie C
Missed 3 Workouts: Kathy B, Kelly M, Paul
D
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 31st, 2010. Contact
http://www.mastersswimmingontario.ca/competition/schedule01.htm.
For
Here’s a list of tentative and confirmed upcoming
competitions (mostly) in
Fri-Sun Apr 16-18th Quebec
Masters Provincials, Sainte-Foy (SCM)
https://registration.swimming.ca/MeetInfo.aspx?meetid=8134
Fri-Sun Apr 16-18th All
Out Downtown Swim Club Meet (LCM)
http://www.mastersswimmingontario.ca/pdf/DSCALLOUT2010.pdf
Sun May 2nd 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 25-27th New
England LCM Championships,
http://www.middleburymuffintops.org/LCMChamps/
Sat Jul 17th
4th Annual Bring on the Bay 3km Swim for Easter Seals (MSO
registration not required)
Sat Jul 17th
Sat Jul 17th Bright’s
Grove 1.5 and 3km Open Water Provincial Championships: details TBC
Jul 31-Aug
6th World Masters Aquatic Championships,
Sun Aug 8th
Sun Aug 15th
Race
Results: (Please send in your results,
and/or let me know if I missed your name!!)
Tue-Sun Mar
16-21st Cross-Country Ski Nationals,
Congratulations to Sheila
Kealey on her great races. Full results at:
http://skinationals.com/2010/en/results.shtml.
Sheila competed in four races (open women's division). Most of the women
were a lot younger than her :-) !
Sheila
Kealey (6pm Whitecaps, Open
Women):
30k classic: 15th in
1:49:37.3
10k free: 18th in
30:27.0
5k classic: 18th in
16:48.0
1.2k free: 30th in
2:42.78
Sat Mar 20th Dollard-des-Ormeaux
(
Lina
Vincent was Carleton's only swimmer.
She did very well, despite giving the others a head start in the 100IM (she
didn't hear the starter). Her times were comparable to those done a year
ago. Good job, Lina! Full results at: http://mymsc.ca/ShowMeet.jsp?id=315.
Lina
Vincent (6pm Whitecaps, 55-59):
1st 50fs (35.97), 200br (3:47.41), 100IM
(1:36.40); 2nd 50br
(48.58)
Sat Mar 27th Ironman
Great job by Cliff
Worden-Rogers in a super competitive field!
Full results at: http://www.ironmanusa.com/results/.
Cliff Worden-
Ask the
Coach
Dear
Coach: What
are the rules for the backstroke? Do I have to touch the wall with my
hand? Is a flip turn permitted? What type of kick can I do
after the turn? Learning the Backstroke
Ropes
Dear L.t.B.
Ropes: On the finish of a backstroke race (or the backstroke portion of an
IM race), a swimmer must touch the wall on his/her back. He may touch with
any part of his body (e.g. head is legal, though not recommended). If you
turn on to the stomach before touching the wall at the end of the
race (or the end of the backstroke leg of an IM) you would be
disqualified.
As for the turn, there
are two variations open (i.e. non-flip) and flip. On a backstroke flip
turn, you are allowed to roll onto your stomach and take one freestyle stroke as
long as there is no glide (i.e. a continuous motion into the turn). You
then push off on your back. By "back" we mean less than 90 degree roll to
either side, so you don't have to be flat on your
back.
On a backstroke open
turn (a non-flip turn), you must touch the wall on your back (just like the
finish above, so with any part of the body, although hand is recommended).
And you must also leave the wall on your back (assuming backstroke to
backstroke). If it was backstroke to breaststroke, you would, of course,
push off on your stomach. A good backstroke open turn is what's called the
"bucket" turn where you spin on your back. Ask for a
demo!
When you push off the
wall in backstroke after a start or either variation of the turn, you may stay
under water for up to 15m and you can do any combination of dolphin / flutter
kick (or any other kick that you like) while you are underwater.
Actually for
backstroke, apart from not being underwater for more than 15m, as long as you
stay on your back (with the exception of the flip turn rule above), you can do
whatever you like, i.e. just kicking, double arm back, etc., are all
permitted.
Dear
Coach: You gave me a time penalty in
a recent time trial for "false starting". How should I do the start to
avoid this? Penalized Swimmer
Dear P. Swimmer: When the starter
says "take your marks" you must move to your starting position (fairly quickly)
and then hold perfectly still. If you are in motion at the start signal,
that is a false start. It used to be that the starter would recall the
heat and start again if anyone false started, but these days there is a "no
false start" rule, which means that at the end of the race, anyone who was in
motion at the start would be disqualified (no second
chance).
Dear
Coach: My right shoulder gets sore
when I do a lot of freestyle. What am I doing wrong? Left-Only
Breathing Freestyle
Dear L-O.B. Freestyler: When
we breathe in freestyle, it's quite common for the opposite hand to move away
from the head. If the hand gets outside (wider than) the elbow, it puts a
lot of strain on the shoulder. Thus, be very careful when you breathe to
keep your hand above the shoulder/elbow. Better yet, learn to breathe on
both sides as that will make the stroke more symmetrical and usually helps avoid
shoulder pain. This is why bilateral breathing is recommended, especially
for adults -- it helps avoid injury!
Private and Semi-Private Masters
Swim Lessons
Winter
2010:
Tue Apr 6th 7:45-8:45am
Sun Apr
11th 12:30-1:30pm
Mon Apr 12th 8:10-9:10pm
Tue Apr 13th 7:45-8:45am
Wed
Apr 14th 7:50-8:50pm
Prices:
Private: $52.50 per
hour, plus GST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus GST.
Contact
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
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!
lynnmarshall@sympatico.ca (or for
quicker response: lynnmar@sce.carleton.ca)
Club website: http://carletonmasters.tripod.com