Carleton Masters Swimming Newsletter
#256
Thursday, July 15th, 2010
To: Carleton Masters
Coaches (7
addresses)
Bcc:
Those Registered
for Fall 2009 / Winter 2010 / Spring 2010 and Alumni:
7:30am Earlybirds (56 addresses), 8:30am Earlybirds
(29 addresses), 6pm Whitecaps I (55 addresses), 7:10pm Whitecaps II
(44 addresses), 8:10pm Whitecaps (22 addresses), Masters “Alumni” (29
addresses).
"Our greatest
glory is not in never failing, but in rising up every time we fail." – Ralph
Waldo Emerson
Program Notes and
Cancellations
Remember that summer session
Saturdays are 10:30-11:30am only.
The 4:30-6:00pm
swims have been extended to 7:00pm on those two dates
only.
The pool will be
open for one public swim that date: 12:30-3:30pm.
Swimmer
Notes
Swimmer
Updates:
-
Congratulations to Cathie
Bass (7:10pm
Whitecaps) on completing her Emergency Room Residency in
-
As an update
on Brad Shapansky
(7:30am
Earlybirds)’s bike accident location, the expansion joint has now been fixed, so
at least no one else will crash as he did: http://www.ottawacitizen.com/news/Roadway+ruts+create+death+trap/3189066/story.html.
-
Congratulations to Sandy
Lawson (7:30am
Earlybirds)’s daughter Dorothy
Apedaile, and
Natalie
Aucoin (7:30am
Earlybirds)’s daughter Brigitte
Boland on doing
mostly best times (or close) at the Long Course Junior Provincials, July
1-4th. Dorothy qualified for the final in 50 free, finishing
8th in 28.69. Well done girls, and enjoy your summer
break!
-
George
Tombler (x-Whitecaps)
is having his last chemo treatment on Aug 18th. The back
problems caused by the bone weakness have necessitated the use of a walker
instead of a cane, for now. We hope to see George back in the pool in the
Fall!
International Masters Swimming Hall
of Fame: Bonnie
Pronk (BC), a great breaststroker and Masters swimmer, has been selected as one
of the 2010 entrants into the ISHOF, Masters division. I believe that she
is the first Canadian Masters swimmer to receive this honour.
Congratulations, Bonnie. http://www.canada.
News
Articles:
- Caffeine Boosts Performance: http://www.sciencedaily.com/releases/2010/06/100629193123.htm
- What Exercise Science doesn't Know
about Women: http://well.blogs.nytimes.com/2010/06/30/phys-ed-what-exercise-science-doesnt-know-about-women/
- Your Brain on Exercise: http://well.blogs.nytimes.com/2010/07/07/your-brain-on-exercise/
- Pacing and Simon Whitfield's
Training Camp: http://www.theglobeandmail.com/life/health/should-i-be-pacing-myself-or-going-all-out-when-im-training/article1567399/
-
Detailed Metabolic Profile gives
'Chemical Snapshot' of the Effects of Exercise: http://www.physorg.com/news194097405.html
- Sports Psychology: Self-Confidence
in Sport – make your Ego Work for You!: http://www.pponline.co.uk/encyc/sports-psychology-self-confidence-in-sport-make-your-ego-work-for-you-39657
Swim Suits for
Caps and
Goggles to Borrow:
50c Swim
Caps: The money raised selling
these gently used caps for 50c will go towards the $45 annual fee to register
Carleton Masters with Masters Swimming Ontario. Just ask
Nose Clips for
Summer Session
Information
The pool allocation and coaches for
the summer session are as follows:
Earlybirds (deep end):
Whitecaps (shallow end): July:
Saturdays (usually shallow end):
rotating coach schedule (see web site)
The time trials
for the Summer Session are:
200 Tue Jul 6th / Wed Jul
7th (all)
2 x 50 Mon Jul 26th
(all)
400 Fri Aug 6th
(Earlybirds)
800/1500 Tue Aug 17th /
Wed Aug 18th (all)
100 or 200 Fri Aug 27th
(Earlybirds)
Relays Thu Sept 2nd / Fri
Sept 3rd (all)
My apologies that this week’s 200
time trial caught most by surprise. I didn’t include the time trial list
in the last newsletter as it was already so long!
Congratulations to all those who
participated in the 200m time trials on Tue Jul 6th / Wed Jul
7th, especially those who improved. The biggest improvement by
far was by Isla Paterson (7:30am
Earlybirds) who improved her 200IM by a whopping 23.9 seconds!! Here’s a
list of all the improvements:
200fs
Kerry-Lee
Powell (7:30am Earlybirds)
3.6
Steph Le
Saux-Farmer (7:30am Earlybirds)
3.5
Linda
Rossman (7:30am Earlybirds)
1.8
Jane
Imai (7:30am Earlybirds)
1.7
Ian
Lorimer (7:30am Earlybirds)
1.0
Maureen
Mahoney (6pm Whitecaps)
0.5
200IM
Isla
Paterson (7:30am Earlybirds)
23.9
Here are the weekday attendance
statistics so far this term. If you’ve ever wanted to win the best
attendance award, this is a good time to aim for it, due to all the
vacations!
7:30am
Earlybirds: July 2-14th; 6 workouts;
range: 17-31; average: 28.0
Perfect Attendance: Alan J,
Amir B, Isla P, Linda R, Mike M, Nicole
LS
6pm
Whitecaps: July 5-13th; 5 workouts;
range: 11-20; average: 15.8
Perfect Attendance: Jamie C, Mary Ann
O
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
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
http://www.mastersswimmingontario.ca/pdf/BrGroveows2010.pdf
Jul 17-24th First Masters
Dream Camp in
Sat Jul 24th Technosport
3k
http://www.technosport.ca/series/series.htm
Sat Jul 31st National
Capital 1500m Swim http://www.somersault.ca/swims.htm
Jul
31-Aug 6th World Masters Aquatic Championships,
Sat Aug 7th Technosport
4k
http://www.technosport.ca/series/series.htm
Sat Aug 7th 4km Swim for
Soldiers,
Sun Aug 8th
Sun Aug 15th
Sun Aug 15th Thousand
Islands 1500m Swim (MSO registration not required) http://www.somersault.ca/swims.htm
Fri-Sun Aug 27-29th Total
Immersion Swim Camp,
http://www.npconsultants.com/oannesswims/owstc/owstc_V3/index.html
Sat Sept 4th Canadian
3864m and 1932m Swims (MSO registration not required) http://www.somersault.ca/swims.htm
Race
Results: (Please send in your results,
and/or let me know if I missed your name!!)
Sun Jun
12th Triathlon Mont-Tremblant Olympic Relay (23
teams)
Full results at: http://www.sportstats.ca.
Congratulations to Francois
Jacques (7:30am Earlybirds) whose relay team was
20th. He did the 1500m swim (in a great 24:28), and the team
was 3rd overall after
he finished. His team-mates obviously need to do a bit more training
J
!
Sat Jul
3rd
If I missed anyone, please let me
know! Full results at: http://www.sportstats.ca.
Cliff
Worden-
Francois
Audet (x-7:30am Earlybirds; 50-54):
8th overall, and 1st in age group in
1:22:57
Natalie
Aucoin (7:30am Earlybirds; 35-39):
115th overall, and 6th in age group in
1:48:54
Renee
Robert (7:30am Earlybirds; 55-59):
146th overall, and 1st in age group in
1:55:37
Tamsin
Douglas (7:30am Earlybirds; 45-49):
156th overall, and 4th in age group in
1:57:29
Ian
Lorimer (7:30am Earlybirds; men’s relay
swimmer): 10th overall and 4th men’s team in
1:38:44
Sat-Sun Jul
3-4th Dragon Boat Nationals, Whistler,
BC
Congratulations to Debby Whately (6pm Whitecaps) who paddled
for the Senior Dragon Boat Club based in
Sat Jul
11th
Full results at: http://www.sportstats.ca.
Congrats to all those who participated, and please let me know if I missed
anyone!
Sprint
Distance (500m/20k/5k; 130
participants)
Andrew
Buzzell (7:30am Earlybirds; 30-34)
6th overall, 6th man and 2nd in age group in
1:04:46
Kerry-Lee
Powell (7:30am Earlybirds; 35-39):
46th overall, 11th woman and 1st in age group in
1:22:12
Maureen
Mahoney (6pm Whitecaps; 25-29):
54th overall, 12th woman and 2nd in age group in
1:23:18
Olympic
Distance (1.5k/40k/10k; 87
participants)
Margaret
King (7:30am Earlybirds; 45-49):
53rd overall, 15th woman and 6th in age group
in 2:58:20
Ask the Coach
Dear Coach:
Where should I
do my turns to avoid collisions with other swimmers in my lane? Learning
to Circle Swim
Dear L.t.C.
Swim: Generally, you should cross over to the far side of the lane (as
soon as the person in front of you has pushed off) before you do your
turn. That way you can push straight off the wall without worrying about
bumping into the person behind you. The only exceptions to this are if
you’re doing backstroke (in which case you can see the person behind you better
than the person in front), so you should be sure that you don’t cross over too
early, and if you’re the last person in the lane when you don’t have to worry
about bumping into someone behind you.
Dear
Coach: How far
apart should swimmers be in the lane? Crowded Lane
Swimmer
Dear C.L.
Swimmer: Normally you want to keep a 5 second gap between swimmers.
If you have only 3-4 swimmers, you can even leave 10 seconds apart.
Ideally, you want everyone in your lane to keep together, so if one person gets
lapped, they should skip 50m and join in with everyone else. Note that you
should never push off the wall less than 5 seconds ahead or behind someone
unless both of you are swimming continuously and one of you is passing the
other!
Private and Semi-Private Masters
Swim Lessons
Wed 6:00-7:00pm: Jul 21; Aug 18,
25
Wed 7:00-8:00pm: Jul 21, 28; Aug 18,
25
Thu 7:15-8:15pm: Jul 22,
29
Prices:
Private: $52.50 per
hour, plus GST.
Semi-Private (2-3
swimmers; per swimmer): $34 per hour, plus GST.
Reminders
Summer
Registration
The Summer groups are filling
up. There are still a few spots at 6pm, but 7:30am is full with a waiting
list. Contact Athletics to be put on the waiting list (and let
- The Summer Session runs 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.
The convenience
fee if you use the on-line registration system is now just
$2.50.
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