Carleton Masters Swimming Newsletter #269               Friday, January 7^th, 2011

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2010 / Winter 2011 and Alumni: 7:30am Earlybirds I (45 addresses), 8:30am Earlybirds II (24 addresses), 6pm Whitecaps I (45 addresses), 7:10pm Whitecaps II (30 addresses), 8:10pm Whitecaps III (26 addresses), 8:15am Saturday Only (4 addresses), Masters “Alumni” (24 addresses).

 

 

"Strength does not come from physical capacity.  It comes from an indomitable will." – Mahatma Gandhi

 

 

Masters Program Notes and Cancellations

• The Winter Masters Programs are now underway (except Saturday Earlybirds starts tomorrow: Sat Jan 8^th).
• If you are still planning to register for Winter, don’t delay!  The 6pm group is full with a waiting list, and the 7:30am group has just 1 spot left.  (Details on the Winter groups can be found at the end of the newsletter.)
• The Winter workout themes are posted on the web site and bulletin board.
• The Winter session runs until Fri Apr 15^th.  The only cancellation is Mon Feb 21^st (Family Day).
• Thanks to all those who attended the interim workouts – we had enough swimmers to break even!

 

 

Swimmer Notes

 

Swimmer Update:

 - Here’s an update from Suzanne Lalonde (x-6pm Whitecaps):  She’s at St. Marguerite d'Youville and teaching Math and Language to a grade 5 (am) and a grade 4 (pm) class.  Suzanne has been incredibly busy, so hasn’t been able to sign up for Masters L !

 

Two Obsessive Exercisers:

- Calgary Man runs 250 Marathons for Charity in 2010: http://www.cbc.ca/canada/calgary/story/2010/12/31/calgary-cochrane-marathon-runner-parnell-finish.html

- Running *Every* Day (for over 40 years?!): http://www.newsweek.com/2010/10/29/the-pleasures-and-pitfalls-of-running-every-day.html

 

Other News Articles:

- Static Stretching Outdated?: http://www.npr.org/templates/story/story.php?storyId=130509347&ps=rs

- Will Drinking Alcohol Affect my Workout Tomorrow?: http://www.theglobeandmail.com/life/holiday/will-a-few-holiday-drinks-today-affect-my-workout-tomorrow/article1833676/

- Athlete's Guide to Holiday Season Survival: http://thesportfactory.com/site/nutritionnews/Athletes_Guide_to_Holiday_Season_Survival.shtml

- Fast and Gluten Free: http://www.runningtimes.com/Article.aspx?ArticleID=21151

- Lopes-Schliep's Lipodystrophy: http://www.cbc.ca/sports/olympics/story/2010/12/22/spf-track-lopes-schleip.html

- Chocolate Eaters may have Healthier Hearts!!: http://www.reuters.com/article/idUSTRE6A74XG20101108

 

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! 

 

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.

 

 

Winter Session Information

The normal pool space (and coaches) for the Fall/Winter groups are as follows:

- 7:30am and 8:30am Earlybirds: deep end (Coach: Lynn)

- 6pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coach: Lynn)

- 7:10pm and 8:10pm Whitecaps: shallow end (Coaches: Monday: Lynn; Tuesday/Thursday: Mits)

- 8:10pm Whitecaps: shallow end (Coach: Mits)

- 8:15am Saturday Earlybirds: shallow end (Coaches: rotating schedule: see web site)

Exceptions will be listed in the newsletter, if I have sufficient notice. 

 

The time trials planned for this term are as follows:

Mon Feb 14^th (Earlybirds/Whitecaps): 400

Tue/Wed Mar 1^st/2^nd (6pm Whitecaps/Earlybirds): 2 x 50

Thu/Fri Mar 10^th/11^th (6pm Whitecaps/Earlybirds): 100

Mon Mar 21^st (Earlybirds/Whitecaps): 200

Tue/Wed Mar 29^th/30^th (All): 800/1500

Thu/Fri Apr 14^th/15^th (6pm Whitecaps/Earlybirds): relays

 

The weekday attendance statistics will be included here starting next time.  Let’s see who can achieve perfect attendance this term!

 

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Registration for 2010-2011 is now underway.  Cost is $36 ($35 fee + $1 postage/handling).  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2011.  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.

 

Sun Jan 9^th Muskoka Masters Meet, Bracebridge http://www.mastersswimmingontario.ca/pdf/MuskokaJan92011.pdf

Jan 11^th, Jan 18^th One Week Swim Camps, Margarita Island, Venezuela http://www.oannesswims.com/

Sat Jan 22^nd Technosport SCM Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoJan222011.pdf

Sun Jan 23^rd Alderwood SCY Meet, Toronto http://www.mastersswimmingontario.ca/pdf/ATB2011.pdf

Sat-Sun Jan 29-30^th Pointe Claire SCM Meet  https://registration.swimming.ca/MeetInfo.aspx?meetid=10540

Sun Jan 30^th Brockville SCM Meet http://www.mastersswimmingontario.ca/pdf/AlmostSerious2011meetpkg.pdf

Sun Feb 13^th Burlington SCM Meet http://www.mastersswimmingontario.ca/pdf/Burlington2011.pdf

Sat Feb 19^th Technosport SCM Arthur Inglis Invitational Meet (U of Ottawa)

    http://www.mastersswimmingontario.ca/pdf/TechnoFeb192011.pdf

Sat-Sun Feb 19-20^th LaSalle SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10004

Sun Mar 6^th Milton SCM Meet http://www.mastersswimmingontario.ca/pdf/SpringSplash2011.pdf

Sun Mar 13^th Etobicoke LCM 1500 Heart & Stroke Fundraiser Meet

    http://www.mastersswimmingontario.ca/pdf/EOMACHeartswimMar2011.pdf

Sat Mar 19^th Dollard-des-Ormeaux (Montreal) SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=10435

Fri-Sun Mar 25-27^th Ontario Provincials SCM Ottawa (Nepean Sportsplex; details TBA)

Fri-Sun Apr 15-17^th Quebec Provincials SCM Trois-Rivieres https://registration.swimming.ca/MeetInfo.aspx?meetid=9888

Sat Apr 16^th Downtown Toronto LCM Meet http://www.mastersswimmingontario.ca/pdf/AllOUTSwim2011.pdf

Sat Apr 30^th Technosport SCM Invitational Meet (U of Ottawa; details TBA)

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

Sat Jun 11^th Longueuil LCM Meet (details TBA)

 

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

Nothing to report this time.

 

 

Ask the Coach
 

Dear Coach:  I’m having problems with very dry skin after swimming.  Any recommendations?  Itchy Swimmer

 

Dear I. Swimmer:  My dermatologist recommends the following:  Shower as soon as possible after your swim.  Shower with lukewarm rather than really hot water.  Avoid using soap on your skin if at all possible.  After your shower, pat your skin dry with your towel (don’t rub).  Finally, apply moisturizer to your skin right away.  Good luck!

 

Dear Coach:  I’m getting slower, or at least not getting any faster.  What can I do?  Frustrated Swimmer

 

Dear F. Swimmer:  Unfortunately, as we get older slowing down is not too surprising, especially if you have been swimming for many years.  However, there are things you can do to at least “slow down” the inevitable slowing down!  First, work on your technique.  Ask your coach for something to work on on each of your strokes.  That makes the workout more interesting and gives you something to focus on.  Next, really make sure that you follow the workout closely and vary your speed as much as possible (e.g. build, fade, descend, fast, mod, etc.).  Our body adjusts to what we ask it to do.  If we always do (almost) the same thing, our body does not have to adapt to anything new.  Adapting to new things is what helps us improve.  One thing that can really help is to do some all out 25m sprints (health permitting, of course).  That’s a great way to “shock” the system.  Ask your coach for help with this, if required.

 

Lynn’s Private and Semi-Private Masters Swim Lessons

 

Jan/Feb:

Mon 9:45-10:45am: Feb 7, 14, 28

Fri 9:45-10:45am: Jan 14; Feb 4

Additional evening times/dates likely available during reading week (week of Family Day) and during April exams. 

 

Prices:
Private: $52.50 per hour, plus HST.
Semi-Private (2-3 swimmers; per swimmer): $34 per hour, plus HST.

 
Reminders

 

Winter Masters Programs

Below are the details on the programs available for Winter 2011.  Registration is underway.  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 6pm group is full, and the 7:30am group is nearly full!

   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 now applies to all one year memberships.

   Here are the programs, dates, prices, and coaches:

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; deep end

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

   Coach: Lynn; deep end

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

   Coach: Lynn; shallow end M; deep end Tu/Th

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); shallow end

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

   Coach: Mits; shallow end

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

   Coach: rotating schedule; shallow end

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

 

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 at a time.  (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!)
 
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