Carleton Masters Swimming Newsletter #259                      Thursday, August 19^th, 2010

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2009 / Winter / Spring / Summer 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).

 

 

“Life is but a connection of short lasting good moments tied together by long lasting misery.” – Wietse Wiels

 

 

Masters Program Notes and Cancellations

• The Summer session started Fri Jul 2^nd and runs until Sat Sept 4^th.

Remember that summer session Saturdays are 10:30-11:30am only.

• The Fall session starts Tue Sept 7^th (details below).
• The 8:00-9:20pm public swim on Fri Aug 20^th has been cancelled.
• Starting Mon Aug 23^rd, the weekday lunch time swims will end at 1:15pm (not 2:30pm).
• The Athletics building is closed on Mon Sept 6^th (Labour Day)

 

 

Permanent Locker Renewals

Those who have permanent lockers can renew their lockers any time before Sept 15^th.  Note that the price has increased to $125.  Lockers that are not renewed will be made available for rent near the end of September (exact details when they are available).  Thanks to Christiane Wilke (7:30am Earlybirds) for passing along this info!

 

 

Fall / Winter Masters Programs: Registration Started

Below are the details on the programs available for Fall 2010 / Winter 2011.  Registration for both Fall and Winter is underway.  As staff must confirm your membership status, on-line registration has been suspended for Masters program registration.  You must register in person or by phone: 613-520-4480.  Note that some groups are filling up quickly, and those on the waiting list cannot always be accommodated in their first choice of program.  The Fall 6pm group is nearly full!

   The main change for this coming year is that there will just be one Saturday morning swim: 8:15-9:25am (1hr 10min).  Also, there will now be a separate registration for Saturday.  In other words, Saturdays are optional and not included with the weekday programs. 

   Child safety supervision will run during 6pm Whitecaps provided that at least 6 kids are signed up. 

   Masters remains a members-only program – details on memberships can be found at: http://www2.carleton.ca/athletics/membership/membership-prices/.  Note that the free parking (before 9am and after 4pm) pass applies only to the most expensive full adult membership.

   Here are the programs, dates, prices, coaches, and [Fall spots left as of Aug 17^th]:

Fall 2010: Tue Sept 7^th to Fri Dec 17^th (no workouts Mon Oct 11^th: Thanksgiving)

Winter 2011: Tue Jan 4^th to Fri Apr 15^th (no workouts Mon Feb 21^st: Family Day)

7:30am Earlybirds 1: 7:30-8:30am MWF: $120 plus tax each term (barcodes: Fall: 2466; Winter: 2468) Coach: Lynn [17]

8:30am Earlybirds 2: 8:30-9:30am MWF: $120 plus tax each term (barcodes: Fall: 2467; Winter: 2469) Coach: Lynn [35]

6pm Whitecaps 1: 6:00-7:10pm MTuTh: $132 plus tax each term (barcodes: Fall: 2470; Winter: 2473) Coach: Lynn [9]

7:10pm Whitecaps 2: 7:10-8:10pm MTuTh: $120 plus tax each term (barcodes: Fall: 2471; Winter: 2474)

   Coach: Lynn (Mon); Mits (Tu/Th) [33]

8:10pm Whitecaps 3: 8:10-9:10pm TuTh: $88 plus tax each term (barcodes: Fall: 2472; Winter: 2475) Coach: Mits [33]

8:15am Saturday Earlybirds: 8:15-9:25am Sat: $40 plus tax each term (barcodes: Fall: 2761; Winter: 2762)

   Coach: rotating schedule [27]

6pm Child Safety Supervision: 6:00-7:10pm MTuTh: $120 each term (barcodes: Fall 2476; Winter: 2477) [7]

 

 

Swimmer Notes

 

News Articles:

- Endurance Performance in Masters Athletes: http://web.ebscohost.com/ehost/pdfviewer/pdfviewer?vid=2&hid=109&sid=3ac5e736-106f-4f8b-9c1c-30bc3d17519a%40sessionmgr114
- Master Athletes: More Articles: http://sirc.ca/newsletters/august10/

- Prolonged Training at Altitude could Decrease Athlete’s Performance: http://www.sciencedaily.com/releases/2010/07/100713151746.htm
- Sitting leads to Heart Problems, even for those who Exercise: http://well.blogs.nytimes.com/2010/07/14/phys-ed-the-men-who-stare-at-screens/
- Recovering from Injury without Weight Gain: http://www.runningtimes.com/Article.aspx?ArticleID=20129
- Accelerating Workout Recovery: http://thesportfactory.com/site/trainingnews/Accelerating_Work_Out_Recovery_287.shtml

 

Swim Suits for Sale:  The suits range in brand, style, and colour.  Most women’s suits are $40 and under and most men’s suits are $25 and under.  The swim suits are available for browsing whenever Lynn is coaching – just ask!  A few new suits recently arrived, including a pair of Speedo 100% polyester men’s jammers waist 33” ($40).

 

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:  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 Lynn if you’re interested in looking at these.

 

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

 

 

Summer Session Information

The pool allocation and coaches for the summer session are as follows:

Earlybirds (deep end): Lynn

Whitecaps (shallow end): July: Lynn; August: Mits; Early September: Lynn

Saturdays (usually shallow end): rotating coach schedule (see web site)

 

Lynn is going on holiday for a week!  Kaity S (pool staff) will coach Earlybirds on Aug 25^th and Aug 30^th and Nico B (pool staff) will coach Earlybirds on Aug 27^th.

 

The time trials for the Summer Session are:

200 Tue Jul 6^th / Wed Jul 7^th (all)

2 x 50 Mon Jul 26^th (all)

400 Thu Aug 5^th / Fri Aug 6^th (all)

800/1500 Tue Aug 17^th / Wed Aug 18^th (all)

100 or 200 Mon Aug 23^rd (Earlybirds) – note date change!

Relays Thu Sept 2^nd / Fri Sept 3^rd (all)

 

Congratulations to all who participated in the 800/1500 time trials on Aug 17^th / 18^th.  A list of those who improved is below.  The biggest improvement was by Mike Lau who took 55 seconds off his best time!  The biggest improvement among the women was by Stephanie Le Saux Farmer who took 42 seconds off her time!  In addition to the improvements listed, there were also quite a few of you who were very close to your best in the 1500: Colette Kenney (6 sec), Ian Lorimer (7 sec), Natalie Aucoin (8 sec), Dawn Walsh (13 sec), and Bruce Brown (17 sec).  Well done, all!

 

800fs

Linda Rossman (7:30am Earlybirds) 6

 

1500fs

Mike Lau (6pm Whitecaps) 55

Steph Le Saux Farmer (7:30am Earlybirds) 42

Bill Westcott (7:30am Earlybirds) 35

Aaron Holtzman (7:30am Earlybirds) 18

Francois Mathieu (6pm Whitecaps) 3

 

Here are the weekday attendance statistics so far this term.  Jamie Chalmers (6pm Whitecaps) is the only one left with perfect attendance!

 

7:30am Earlybirds: July 2-Aug 18^th; 20 workouts; range: 17-34; average: 25.7

Missed 1 Workout: Alan J, Amir B, Mike M

Missed 2 Workouts: Bruce B, Steph LSF

 

6pm Whitecaps: July 5-Aug 17^th; 19 workouts; range: 11-23; average: 17.3

Perfect Attendance: Jamie C

Missed 2 Workouts: Nicole D

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2009-2010 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.

 

Fri-Sun Aug 27-29^th Total Immersion Swim Camp, Georgian Bay

    http://www.npconsultants.com/oannesswims/owstc/owstc_V3/index.html

Sat Sept 4^th Canadian 3864m and 1932m Swims (MSO registration not required) http://www.somersault.ca/swims.htm

Sept 10-12^th Open Water Swim Camp, Gravenhurst http://www.oannesswims.com/

Sat Oct 16^th Brantford SCM Meet (details TBA)

Sun Nov 14^th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVI.pdf

Nov 30^th, Jan 4^th, Jan 11^th One Week Swim Camps, Margarita Island, Venezuela http://www.oannesswims.com/

Sat Dec 4^th Montreal North SCM Meet (details TBA)

Sun Jan 23^rd Alderwood SCY Meet, Toronto (details TBA)

Sun Feb 13^th Burlington SCM Meet (details TBA)

Sun Mar 6^th Milton SCM Meet (details TBA)

Mar 25-27^th Ontario Provincials SCM Nepean (details TBA)

Apr 15-17^th Quebec Provincials Trois-Rivieres (details TBA)

Sat Apr 16^th Downtown Toronto SCM Meet (details TBA)

May 20-23^rd Canadian Nationals SCM Montreal (Claude Robillard; details TBA)

 

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

 

Sat Jul 24^th Meech Lake 3k Swim (15 swimmers)

Congratulations to Jessica and Kerry-Lee!!  Full results at: http://www.technosport.ca/results/results.htm.

Jessica Kamps (7:30am Earlybirds; 25-29): 5^th overall, 1^st woman and 1^st in age group in 50:03

Kerry-Lee Powell (7:30am Earlybirds; 35-39): 9^th overall, 2^nd woman and 1^st in age group in 56:02

 

Sat Aug 7^th Meech Lake 4k Swim (31 swimmers)

Good job, Steve!  Full results at: http://www.technosport.ca/results/results.htm.

Steve Morton (x-Whitecaps; 35-39): 12^th overall and 4^th in age group in 1:14:56

 

Sun Aug 15^th Thousand Islands Olympic Triathlon (1500m/41.2k/10k; 126 participants)

Well done, Lucie!  Full results at: http://www.sportstats.ca/.

Lucie Boudreau (7:30am Earlybirds; 50-54): 87^th overall, 32^nd woman and 3^rd in age group in 2:53:56

 

 

Ask the Coach
 

Dear Coach:  What do I have to do in order to swim 100m in less than 1 minute?  It is on my bucket list.  Apart from improving attendance (I hope that I won’t have to quit my job in order to do it) I am seeking your pearls of wisdom and encouragement.  Want to be Super Speedy

 

Dear W.t.b.S. Speedy:  That's a tough question, but here's a relatively short answer:

1. go for breaking 1:00 in a short course (25m) pool rather than long course (50m) as it's "easier" (by about 1.5 to 1.7 seconds on average)

2. don't wait too long:

 - no male over 70 or female over 50 has broken 1:00 in a short course pool, based on the current Masters world records

 - no Canadian male over 60 or female over 50 has broken 1:00 in a short course pool, based on the current Canadian records

 - no Ontario male over 60 or female over 35 has broken 1:00 in a short course pool, based on the current Ontario records

 - no Carleton Masters male over 40 or female over 35 has broken 1:00 in a meet, based on the current Carleton Masters records

3. choose the right parents (easier said than done, but genes do play a role here and many are just not built right to be super fast freestyle sprinters)

4. train frequently and regularly (4-5x/wk)

5. do some strength training (to improve power) (2-3x/wk)

6. build a good aerobic base and then focus on sprinting, starts and turns

7. as an interim goal (and more realistic short-term goal), go for breaking 30 seconds for a 50 first

 

Dear Coach: What type of stretching should I do before workout?  Stiff Shoulder

 

Dear S. Shoulder:  It’s best to do dynamic stretching before workout and save the static stretching for after workout, when the muscles are very warm.  Good dynamic stretches include arm swings, leg swings, shoulder shrugs, hip rotations, etc., i.e. anything where you are moving the body parts in repetitive movements.  Don’t force anything.  Static stretches involve holding a position for a period of time (20-30 seconds) and are generally not a good idea pre-workout, unless you have done a lot of dynamic stretching first.

 

Dear Coach:  How straight should my arms be at the front of the stroke?  A Freestyler

 

Dear A. Freestyler:  When your arm first enters the water, you should extend in front of the shoulder (not in front of the head) as far as you can to make yourself as tall as possible.  During the stretch phase, your hand should be just a couple of inches below the surface of the water, so that the water isn’t pushing your arm down.  When you start the catch phase of the stroke, I recommend bending the elbow to 90 degrees (elbow near the surface and still in front of your shoulder/head, and fingers pointing down towards the bottom of the pool).  Some sprinters do the catch with a much straighter arm, but it requires more power to keep the elbow straighter, and more flexibility in the shoulder to keep the elbow high and armpit open.  Thus, it will be less fatiguing and easier on the joints to bend the arm during the catch. 

 
Private and Semi-Private Masters Swim Lessons

A few early September openings available.  Fall schedule coming soon!

 

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 Lynn know)!  You can register in person at the Welcome Centre any time the building is open, or by phone (613-520-4480).  On-line registration (http://www2.carleton.ca/athletics/) is only available before the program starts.

- The Summer Session runs 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.       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 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 8:15-9:25am 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