Carleton Masters Swimming Newsletter #272             Wednesday, February 16^th, 2011

 

To:  Carleton Masters Coaches / Staff (8 addresses)

 

Bcc: Those Registered for Fall 2010 / Winter 2011 and Alumni: 7:30am Earlybirds I (47 addresses), 8:30am Earlybirds II (29 addresses), 6pm Whitecaps I (45 addresses), 7:10pm Whitecaps II (34 addresses), 8:10pm Whitecaps III (28 addresses), 8:15am Saturday Only (6 addresses), Masters “Alumni” (24 addresses).

 

 

"Some days, it's not about passion and courage. It's not about heroism and drama. It's not about slaying dragons or conjuring exotic visions... Some days, it's simply about the delicious act of doing simple things, simply." – Jack Ricchiuto

 

 

Masters Program Notes and Cancellations

• Don’t forget: No workouts Mon Feb 21^st (Family Day).   
• The Winter session runs until Fri Apr 15^th. 
• Both the 7:30am and the 6pm groups are now full.  Wait list spots are available.

 

 

Carleton Athletics Hours: Mon Feb 21^st

On Family Day the Athletics building is open 8am-8pm.  The weight and cardio rooms are open 8am-7:30pm, and the pool is open for public swim only 12:30-3:30pm.

 

 

Ontario Masters Provincials (Nepean): General Note and Relays Anyone?

First, if you are planning to enter the Provincials (or any other swim meet for that matter!), please ensure that you are aware of all the Masters Swimming rules for the events that you are swimming.  In particular, note that no false starts are permitted.  Anyone who is moving at the start will be disqualified at the end of the race!  Talk to your coach if you’re not sure of any other stroke rules.

   Those registered with Carleton University Masters (CAPS) who are planning to attend the Provincials and are interested in doing relays, please let Lynn know by Mon Feb 21^st.  I’ll put those interested in touch so that they can work out their teams.  Relay entries are due by Mar 11^th.

 

 

New Masters Backstroke Turn Rules

All those who don’t like doing flip turns and worry about judging their backstroke turns, will like this new Masters-only rule:

   “A reverse backstroke turn is allowed where the swimmer turns on their breast just as they reach the wall, may place their hands on the wall or gutter and bring their feet up to the wall.  They are then in a similar position as in the start. They push off on their backs to continue the race.  A swimmer may not take any arm stroke after turning on their breast as they approach the wall if using the ‘reverse backstroke turn’.”

   Note that this applies only on backstroke to backstroke turns.  Regardless of the type of turn used, you must finish a backstroke race on your back.  Note also that the transition turn from back to breast in an IM is considered a backstroke finish!

 

 

Swimmer Notes

 

Swimmer Updates:

 - Congratulations to Ursula Scott (7:30am Earlybirds) and Sean Kelly (8:30am Earlybirds) on reaching their 25^th Wedding Anniversary on Valentine’s Day, Feb 14^th, 2011!

 - Mati Sauks (x-Whitecaps) is celebrating his 60^th birthday 4pm-2am Sat Mar 5^th at Tail Gators (upstairs in the Merivale Mall, where Le Scratch was).  All welcome!  Please RSVP to Mati at: mati.sauks@rogers.com so he knows how many snacks to order!

 - Our best wishes to Carol Anderson (7:30am Earlybirds) who is in Calgary with her father, who is recovering from a heart attack.  Glad to hear that he’s out of intensive care and hope to see you back soon!

 - Best wishes, also, to Angela Davis (7:30am Earlybirds) who is having knee surgery Feb 17^th.

 

News Articles:

- Take a Pass on the Advil: Swelling may Help you Heal: http://www.theglobeandmail.com/life/health/alex-hutchinson/take-a-pass-on-the-advil-swelling-may-help-you-heal/article1808598/

- How to Find the Best Sports Food for your Diet: http://www.active.com/nutrition/Articles/How-to-Find-the-Best-Sports-Foods-for-Your-Diet.htm?cmp=291&memberid=89079251&lyrisid=21123052

- Everyone Responds Differently to Exercise: http://well.blogs.nytimes.com/2010/11/17/phys-ed-the-workout-enigma/

- How to Keep your Immune System Strong: http://tinyurl.com/3a3vk3n

- Get Fit and Burn Fat: http://www.running4women.com/get-fit-and-burn-fat/?awt_l=KkUrZ&awt_m=1dlB.ZBHXtD8w9

- Stay Fit after 65 to Live Longer and Better: http://www.usatoday.com/yourlife/fitness/exercise/2010-11-21-staying-fit-old-age_N.htm

 

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

 

Congratulations to all those who participated in the 400 time trial on Mon Feb 14^th (my Valentine to you all!).  There were lots of improvements – full list below.  The biggest improvement in the 400 free was by Heather Guthrie (6pm Whitecaps) who improved by 27 seconds.  The biggest improvement in 400IM was by Kelly Meaney (6pm Whitecaps) who improved by 19.5 seconds.  The consistency award goes to Margaret King (7:30am Earlybirds) as she exactly tied her best time.  And the “oh, so close” awards to Ian Lorimer and Tamsin Douglas (also 7:30am Earlybirds) who were within 1 second of their bests.  My apologies to Titia Kaandorp (7:30am Earlybirds) for starting before she was ready.  As she didn’t have a previous time, that will make it easier for her to improve next time!  Kudos to the four brave swimmers who did IM.  In addition to Kelly, mentioned above, they were Angela Davis (7:30am Earlybirds), Don Wells (6pm Whitecaps), and Gi Wu (7:10pm Whitecaps).

 

400fs Improvements:
Heather Guthrie (6pm Whitecaps) 27.0
Penny Estabrooks (8:30am Earlybirds) 14.3
Lois Frankel (7:30am Earlybirds) 12.4

Margie Bailey (8:30am Earlybirds) 8.8
Maureen Mahoney (6pm Whitecaps) 8.8
Mike Lau (6pm Whitecaps) 6.8
Sebastien Robillard-Cardinal (7:10pm Whitecaps) 4.4
Paul Scully (8:30am Earlybirds) 4.2
Hilary March (6pm Whitecaps) 3.9
Martin Blumenauer (7:30am Earlybirds) 2.5
Lucette Laflamme (7:10pm Whitecaps) 1.8

400IM Improvement:

Kelly Meaney (6pm Whitecaps) 19.5

 

Below you will find the weekday attendance statistics for the term so far.  We now have just 6 swimmers with perfect attendance – keep it up!  Those who maintain it for the term will get a “Perfect Attendance” certificate.  Please let me know of any errors.

 

7:30am Earlybirds (Jan 5-Feb 16^th; 19 workouts; range: 15-28; average: 24.1)

Perfect Attendance: Robert F, Susan N-Y

Missed 1 Workout: Angela D, Brad S, Madelayne DG, Mike M

Missed 2 Workouts: Alan J, Bruce B, Ian L, Ursula S

 

8:30am Earlybirds (Jan 5-Feb 16^th; 19 workouts; range: 10-21; average: 14.9)                                                

Missed 1 Workout: Penny E

 

6pm Whitecaps (Jan 4-Feb 15^th; 19 workouts; range: 12-28; average: 23.6)

Perfect Attendance: Cam D

Missed 1 Workout: Debby W, Heather G

Missed 2 Workouts: Don W, Joanne D, Lina V

 

7:10pm Whitecaps (Jan 4-Feb 15^th; 19 workouts; range: 10-18; average: 14.2)

Perfect Attendance: Jamie C

Missed 2 Workouts: Lindsey D

 

8:10pm Whitecaps (Jan 4-Feb 15^th; 13 workouts; range: 9-17; average: 13.0)

Perfect Attendance: Lynn B, Veronica T

Missed 1 Workout: Elaine C, Jean K, Paul D

Missed 2 Workouts: Joanie C

 

 

Masters Swimming Competitions

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

    http://www.mastersswimmingontario.ca/pdf/2011ProvPackage.pdf

April 3-9^th SwimVacation and Total Immersion open water camp in the British Virgin Islands

   http://www.swimvacation.com

April 8-14^th and May 20-26^th “Masters Dream Camps” in Athens http://blog.mastersdreamcamp.com

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 LCM? Invitational Meet (U of Ottawa; details TBA)

Fri-Mon May 20-23^rd Canadian Nationals SCM Montreal (Claude Robillard) http://cmsc2011.ca/cmsc2011.pdf 

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

Fri-Sun Jun 24-26^th New England LCM Championships, Middlebury, Vermont http://www.middleburymuffintops.org/

Sat Jul 16^th Bring on the Bay 3k Open Water Swim (MSO registration not required) http://www.bringonthebay.com/

 

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

 

Masters Swimming Canada January Top 20

Christian Berger, the MSC statistician, has already started the SCM Top 20 stats for 2011.  Those who swam in meets in January have a good chance of finding their name, as not many swimmers have competed so far this year.  Check out the top 20 (by gender and age group) at: http://www3.sympatico.ca/chberger/index7.html.  Note that Christian Berger (MSC Statistician) aims to maximize the number of times for each person by including splits.  If you see “S” next to an event, it’s a split.  (Also “R” = relay; “I” = IM ‘split’ taken by dividing an IM time in half or quarters.)  The stats will get updated throughout the year as more meets get added.

 

Sat Jan 29^th Pointe Claire Masters Meet

While Lynn’s 400fs record is still “subject to ratification” due to a hold up with the pool length certificate (fingers crossed that the pool is actually the right length!), as some of you asked, here’s the video of the swim filmed by Christian Berger, Masters Swimming Canada Statistician: http://www.youtube.com/watch?v=cII2ULOjEpI.

 

Sat Feb 5^th Winterlude Triathlon (8k skate; 6.2k ski; 3.7k run; 330 participants)

Quite a few Carleton swimmers participated.  Well done, all, especially to Colette for winning her age group, and to her friends from North Carolina who don’t get much chance to skate or ski!  Full results at: http://www.sportstats.ca.  If I missed anyone, let me know.

Andrew Buzzell (x-7:30am Earlybirds; 30-39): 16^th overall; 6^th in age group in 57:55

Colette Kenney (8:30am Earlybirds; 50-59): 63^rd overall; 1^st in age group in 1:11:38

Lucie Boudreau (8:30am Earlybirds; 50-59): 81^st overall; 4^th in age group in 1:15:30

Kathleen Malone (Colette’s friend from NC; 30-39): 165^th overall; 16^th in age group in 1:30:32

Brad Fraedrich (Colette’s friend from NC; 30-39): 183^rd overall; 42^nd in age group in 1:33:41

Susan Nevitt-Yelle (7:30am Earlybirds; 40-49): 208^th overall; 19^th in age group in 1:36:50

Margaret King (7:30am Earlybirds: 40-49): 258^th overall; 28^th in age group in 1:45:03

 

Fri-Sun Feb 11-13^th Eastern Canadian Nordic Ski Championships, Cantley, Quebec

Sheila Kealey (6pm Whitecaps) competed with her usual great results!  Full results at: http://www.zone4.ca/.

Feb 11^th: Open Female 3k Free (56 participants): 9^th overall and 3^rd Master in 9:18.7

Feb 12^th: Open Female 1.4k Free Sprint (73 participants): 12^th overall and 4^th Master in 4:16.1

Feb 13^th: Open Female 30k Classic (85 participants): 13^th overall and 3^rd Master in 1:06:30.0

 

Sat-Sun Feb 12-13^th Canadian Ski Marathon, Gatineau Park

Mits Kachi (Coach) participated.  Mits skied one section – the hardest (#3)!  Next year he plans to put in more training and go for a few more sections.  Well done, Mits!  Overall results will be available at: http://www.csm-mcs.com/index2.html.

 

Sun Feb 13^th Burlington Masters Swim Meet

Jamie Chalmers (7:10pm Whitecaps) went on a road trip to Burlington and was the only Carleton swimmer at this meet.  Jamie had a great meet, setting all best times and three club records!!  Full results at: http://www.bmsc.ca/images/stories/files/2011_Wintersplash_results.pdf.

   Here’s how he did:

100bk 1^st 1:54.57 PB

50fs 2^nd 38.40 PB and Club Record

50bk 1^st 51.81 PB

200bk 1^st 4:10.85 PB and Club Record

100fs 1^st 1:32.22 PB and Club Record

   Updated club records can be found at: http://carletonmasters.tripod.com/110213Records.pdf.

 

Sat Feb 19^th Technosport Masters Meet, U of Ottawa

I believe that several Carleton swimmers are attending.  Results next time…

 

 

Ask the Coach
 

Dear Coach:  How can I stop my goggles from fogging up?  In A Fog

 

Dear I.A. Fog:  Most goggles come with some anti-fog coating which lasts longer if you take good care of your goggles.  Rinse them out after you swim and try to avoid rubbing or scratching them as fog sticks to dirt and scratches.  Spit in your goggles before you put them on.  If you still find that they fog up, try keeping a couple of drops of water in each lens.  If none of the above works, you can try dish washing liquid, but that can sting the eyes.  The anti-fog coating definitely gets less effective over time, so new goggles are another solution!

 

Dear Coach: I have just entered my first meet and my coach (O.K., you) advised us to do a few hundred metres of warm down after each event we enter to get rid of the lactic acid. I got distracted by relatives in the stands and completely forgot my coach's advice. For the next four days my lower abdominal muscles were quite sore. Could this be the cause?  A Bad Student (ABS)

 

Dear A.B. Student: I would suspect that a lack of warm down contributed to the soreness.  You’d also spent a lot of time practicing your starts in the days before the meet which is likely another culprit.  It’s not too unusual to be sore for a few days after a swim meet.  The idea behind the warm down between events is to try to mitigate that and to enable you to perform better in the events later in the meet.

 

Dear Coach:  When doing a pull, should the hand be flat or cupped?  Unsure Still

 

Dear U. Still:  The hand should be very slightly cupped.  Also, the fingers should be fairly close together (but not so tight that it takes an effort to hold them like that).  The experts can’t agree on the thumb, so it can be next to the fingers, or sticking out!

 

Lynn’s Private and Semi-Private Masters Swim Lessons

 

Feb/Mar:

Mon 9:45-10:45am: Feb 28; Mar 7, 21

Fri 9:45-10:45am: Feb 25; Mar 4, 18

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

 

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 7:30am and 6pm groups are full – waiting list available.

   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 (pro-rated prices available after the first month or so):

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 (barcode: Winter: 2468)

   Coach: Lynn; deep end

8:30am Earlybirds 2: 8:30-9:30am MWF: $120 plus tax (barcode: Winter: 2469)

   Coach: Lynn; deep end

6pm Whitecaps 1: 6:00-7:10pm MTuTh: $132 plus tax (barcode: Winter: 2473)

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

7:10pm Whitecaps 2: 7:10-8:10pm MTuTh: $120 plus tax (barcode: Winter: 2474)

   Coach: Lynn (Mon); Mits (Tu/Th); shallow end

8:10pm Whitecaps 3: 8:10-9:10pm TuTh: $88 plus tax (barcode: Winter: 2475)

   Coach: Mits; shallow end

8:15am Saturday Earlybirds: 8:15-9:25am Sat: $40 plus tax (barcode: Winter: 2762)

   Coach: rotating schedule; shallow end

6pm Child Safety Supervision: 6:00-7:10pm MTuTh: $120 (barcode: 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