Carleton Masters Swimming Newsletter
#274
Friday, March 18th,
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 (33 addresses), 8:10pm Whitecaps
III (30 addresses), 8:15am Saturday Only (6 addresses), Masters “Alumni” (24
addresses).
“Don't dwell on
what went wrong. Instead, focus on what to do next. Spend your energies on
moving forward toward finding the answer.” – Denis
Waitley
Masters Program
Notes and Cancellations
Masters
Spring/Summer Programs
Here are the details on the
Spring/Summer Masters programs (all open to members only). Barcodes are
not yet available, but will be when registration for both sessions starts on
Wed Mar 30th (by phone
or in person). As always, register early to avoid disappointment, as some
groups fill quickly.
Spring: Mon May 2nd – Sat Jul 2nd: (no
workouts: Mon May 23rd; Fri Jul 1st)
7:30am Earlybirds I: MWF
7:30-8:30am; Cost: $70 + HST
8:30am Earlybirds II: MWF
8:30-9:30am; Cost: $70 + HST
6pm Whitecaps I: MTuTh 6:00-7:10pm;
Cost: $80 + HST
7:10pm Whitecaps II: MTuTh
7:10-8:10pm; Cost: $73 + HST
Saturday Earlybirds: Sat 8:15-9:25am
(10:15-11:25am on May 21st and Jul 2nd); Cost: $28 +
HST
Child Safety Supervision: MTuTh
6:00-7:10pm; Cost: $70 (no HST)
Summer: Mon Jul 4th – Sat Sept 3rd: (no
workouts: Mon Aug 1st)
7:30am Earlybirds: MWF 7:30-8:30am;
Cost: $73 + HST
6pm Whitecaps: MTuTh 6:00-7:10pm;
Cost: $80 + HST
Saturday Earlybirds: Sat
10:15-11:25am; Cost: $28+ HST
(No Child Safety Supervision offered
in Summer.)
Swimmer
Notes
Swimmer
Updates:
- Congratulations and a round of
applause to Sheila Kealey (6pm
Whitecaps) who recently participated in the Cross Country Ski World
Championships in BC where she won a silver medal and three bronze medals in her
age category! Details in the Race Results
section.
- Natalie Aucoin (naucoin@magma.ca) and Isabelle Fradette (ifradette@eventsonline.ca), along
with Colette Kenney and Susan Nevitt-Yelle (all 8:30am Earlybirds)
are putting together an all-girls team for the Ottawa Dragon Boat Festival (Jun
18-19th). The team, sponsored by Sportstats/Events Online and
the Foolish Chicken restaurant, is called The Foolish Sport Chick DragonBoat
Team. All Carleton Masters women are welcome to join their team.
Practices will start in May and be held Tue and Thu 6-7am. Cost will be
about $100 per person. Please contact Natalie or Isabelle if you are
interested in joining them.
- Best of luck to Jason MacDonald (7:30am Earlybirds) in his
bid to unseat Dalton McGuinty in the Ottawa South Riding in the Fall Provincial
Election. Jason is running for the Progressive Conservatives and is
currently Carleton’s Director of University Communications: http://www.charlatan.ca/content/carleton-director-run-against-dalton-mcguinty
and http://www.ottawacitizen.com/story_print.html?id=4347748.
- It’s great to see Angela Davis (7:30am Earlybirds) back in
the pool and doing a 100IM time trial just a couple of weeks after her
arthroscopic knee surgery!
- Charles
McFarland (7:30am Earlybirds), co-founder of
Ottawa Shakespeare Company, is directing Hamlet2011, playing Apr 25th
to May 7th at the new Centrepointe Stage: see http://www.ottawashakespeare.ca.
-
- Thanks to Mits Kachi (6pm Whitecaps and Coach) for
bringing Baklava treats on St Patrick’s Day!
Ontario residents age 18 and up are
invited to participate in this study, aimed at giving researchers
access to information that will help guide the development of prevention and
treatment strategies for diseases like cancer, heart disease, diabetes, asthma,
sleep disorders, depression and many others. It takes about 20-30 minutes:
https://ontariohealthstudy.ca/.
Laura Val Video
Interview:
Here’s an interview of Laura Val the
week after after her Jan 15th 1500m SCM race where she set 6 Women’s
60-64 Masters World Records in one race, see: http://tv.swimmingworldmagazine.com/shows/the-morning-swim-show/morning-swim-show-interviews/9328.
News
Articles:
- When Exercise is too much
of a Good Thing: http://well.blogs.nytimes.com/2011/03/09/when-exercise-is-too-much-of-a-good-thing/?ref=health
- Where is your Sweet Spot? (How
much to Train): http://running.competitor.com/2011/02/training/determining-your-sweet-spot-mileage-part-i_5764
- Endocannabinoids rather than
Endorphins may cause Exercise "High": http://well.blogs.nytimes.com/2011/02/16/phys-ed-what-really-causes-runners-high/
- Using Caffeine to Improve Athletic
Performance: http://tinyurl.com/2wor73x
- Home Exercises for Your Core: http://www.running4women.com/home-exercises-for-your-core-part-1/?awt_l=KkUrZ&awt_m=1eHzc4x3ytD8w9
- Exercise Makes You Drink (Alcohol)!:
http://well.blogs.nytimes.com/2011/01/05/does-exercising-make-you-drink-more-alcohol/
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
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:
- 6pm Whitecaps: Monday: shallow
end; Tuesday/Thursday: deep end (Coach:
- 7:10pm and 8:10pm Whitecaps:
shallow end (Coaches: Monday:
- 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.
Notes:
- Thanks to Mits for coaching Whitecaps on Mon Mar
7th so that
- A big thank you to Stephen Rothwell (pool staff) for coaching
Masters on Sat Mar 13th.
- Mits will be coaching the 6pm Whitecaps on
Thu Mar 24th.
- Nico Belisle (8:30am Earlybirds, Pool
Staff) will be coaching 7:30am and 8:30am Earlybirds on Fri Mar
25th.
The time trials planned for this
term are as follows:
Mon Feb 14th
(Earlybirds/Whitecaps): 400
Tue/Wed Mar
1st/2nd (6pm Whitecaps/Earlybirds): 2 x
50
Thu/Fri Mar
10th/11th (6pm Whitecaps/Earlybirds):
100
Mon Mar 21st
(Earlybirds/Whitecaps): 200
Tue/Wed Mar
29th/30th (All): 800/1500
Thu/Fri Apr
14th/15th (6pm Whitecaps/Earlybirds):
relays
Congratulations to all those who
participated in the 100 time trial on Thu Mar 10th / Fri Mar
11th. There were quite a few improvements with the biggest
improvement going to Lois Frankel
(7:30am Earlybirds) who improved her 100 free by a whopping 14.1 seconds!
Isabelle Fradette (8:30am
Earlybirds) improved her 100 free by 8.1 seconds! Kelly Meaney and Katherine Venance (both 6pm Whitecaps)
improved their 100 frees by just over and just under 5 seconds,
respectively. Well done!! All the improvements are listed
below. There were also several swimmers who were close to their bests:
Lina Vincent (6pm Whitecaps)
missed her best 100IM by 0.2. Eric
Biklo (6pm Whitecaps) and Tamsin
Douglas (7:30am Earlybirds) were just 0.5 over their best 100 free
times.
Here are all the
improvements:
100fs
Lois
Frankel (7:30am Earlybirds)
14.1
Isabelle
Fradette (8:30am Earlybirds)
8.1
Kelly
Meaney (6pm Whitecaps)
5.3
Katherine
Venance (6pm Whitecaps)
4.4
Heather
Guthrie (6pm Whitecaps)
2.5
Margie
Bailey (8:30am Earlybirds)
2.2
Marina
Rowbotham (6pm Whitecaps)
1.6
Debbie
Lee (7:30am Earlybirds)
0.9
Brad
Shapansky (7:30am Earlybirds)
0.7
100br
Don
Wells (6pm Whitecaps)
1.2
100fl
Freek
Sluis (6pm Whitecaps)
2.1
Below you will find the weekday
attendance statistics for the term so far. We now have just 4 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-Mar 18th; 31
workouts; range: 15-28; average: 23.0)
Perfect Attendance: Robert F
Missed 2 Workouts: Mike M
Missed 3 Workouts: Brad S
8:30am
Earlybirds (Jan 5-Mar 18th; 31
workouts; range: 10-21; average:
15.0)
Missed 1 Workout: Penny E
6pm
Whitecaps (Jan 4-Mar 17th; 31
workouts; range: 12-28; average: 22.4)
Missed 1 Workout: Debby W
Missed 3 Workouts:
7:10pm
Whitecaps (Jan 4-Mar 17th; 31
workouts; range: 8-19; average: 13.4)
Perfect Attendance: Jamie C
8:10pm
Whitecaps (Jan 4-Mar 17th; 22
workouts; range: 7-18; average: 12.6)
Perfect Attendance: Lynn B
Missed 1 Workout: Elaine C
Missed 2 Workouts: Paul D
Missed 3 Workouts: Joanie C, Veronica T
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 31st, 2011. Contact
For
Here’s a list of tentative and
confirmed upcoming nearby competitions (mostly) in
Sat Mar 19th
Dollard-des-Ormeaux (
Fri-Sun Mar 25-27th
http://www.mastersswimmingontario.ca/pdf/2011ProvPackage.pdf
Sat Apr 2nd St Eustache
Masters Meet (
Sat Apr 2nd Rideau
Speedeaus (
http://www.rideauspeedeaus.com/en/swim-eau-thon.html
April 3-9th SwimVacation
and Total Immersion open water camp in the
April 8-14th and May
20-26th “Masters Dream Camps” in
Fri-Sun Apr 15-17th
Sat Apr 16th Downtown
Sat Apr 30th Technosport
LCM? Invitational Meet (U of Ottawa; details TBA)
Fri-Mon May 20-23rd
Canadian Nationals SCM
Sat Jun 11th Longueuil
LCM Meet (details TBA)
Fri-Sun Jun 24-26th
Colonies Zone LCM Championships, Middlebury,
Jul 13-16th
http://www.swimvacation.com/SwimVacation/Home.html
Sat Jul 16th 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
Check out the top 20 (by gender and
age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/index7.html
(last update Feb 26th). 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, and
“BR” etc for a free time that was done another stroke, e.g. BReaststroke.)
The stats will get updated throughout the year.
Sat Feb
19th Technosport Masters Meet, U of
We are still waiting for the
official results! Maybe next time?
Thu Mar
3rd – Fri Mar 11th Masters World Cup Cross Country Skiing,
Sovereign Lakes, BC
Sheila
Kealey (6pm Whitecaps) did really well!
She was competing in the F04 category (Women’s 45-49), and came home with
four medals!!! Full details at: http://www.mwc2011.com/. Here’s how she
did:
Sat Mar 5th
15k skate (29 entrants): http://www.zone4.ca/results.asp?ID=3770&cat=4141
3rd 44:30.8 (29
participants)
Mon Mar 7th
10k classic (22 entrants): http://www.zone4.ca/results.asp?ID=3789&cat=3394
2nd 33:54.9 (22
participants)
Wed Mar 9th
4 x 5k relay (5 national teams):
http://www.zone4.ca/results.asp?ID=3802&cat=2153
Thu Mar 10th
30k skate (19 entrants): http://www.zone4.ca/results.asp?ID=3805&cat=3259
3rd out of 19
(1:31.09.4)
Sun Mar
6th Milton Masters Meet
Jamie
Chalmers (7:10pm Whitecaps) had another good
meet! Full results at:
http://www.miltonmasters.ca/SpringSplashResults/2011%20Spring%20Splash%20Results.pdf.
100bk 2nd 1:44.15
(PB)
100fs 2nd 1:32.00 (PB and Club
Record)
50fl 2nd 52.90 (PB - first
time!)
200fs 2nd
3:55.67
50br 3rd 58.21 (PB - first
time!)
200bk 1st
4:12.71
Updated club records
at: http://carletonmasters.tripod.com/110313Records.pdf
Sat Mar
12th St Patrick's Day 10k Run,
Congrats to Mike on a super fast
run! Full results at: http://www.sportstats.ca.
Michael Lau
(6pm Whitecaps; 40-49):
16th overall; 5th in age group in 38:41.7
(38:40.5)
Sun Mar
13th Etobicoke Heart and Stroke Foundation 1500 LCM Masters
Meet
Lynn
Marshall (Coach, 50-54): 1st
overall in 18:29:28 (World Record) with 800 split of 9:48.28 (World
Record)
As she hasn’t yet swum
the 1500 SCM (25m pool), the 1500 was also a new club record: http://carletonmasters.tripod.com/110313Records.pdf.
As the Halifax
Chronicle Herald link didn’t work last time, here’s the newspaper article: http://carletonmasters.tripod.com/halifaxChronicleHerald20110220.pdf.
Ask the Coach
Dear
Coach: What are the rules for a
freestyle turn in competition. Do I have to do a flip turn? New
Swimmer
Dear N. Swimmer: The rules for
freestyle (including the turn) are almost non-existent (at least compared to the
other strokes). You can swim any style (except in an IM race) – it doesn’t
have to be front crawl. You can turn in any manner you like as long as
some part of your body touches the wall. As long as you don’t false start,
swim in the wrong lane, swim the wrong distance, pull on the lane rope, or push
off the bottom of the pool (standing up is ok, as long as you don’t push off)
pretty much anything goes! That said, if you don’t like flip turns, the
most efficient freestyle open turn is to come into the wall on your side and
grab the wall with one arm (the other is at your side). Push off on the
other side with both arms above your head. Ask your coach for a
demo!
Dear
Coach: When we do sprints, I get
very tired and get left behind by my lane-mates. What am I doing
wrong? Frustrated Female Sprinter (Swimming with a Bunch of
Guys)
Dear F. F. Sprinter: Everyone
has different strengths and weaknesses in the pool. At the risk of being a
bit sexist, in general men are better at sprinting than women, and women tend to
be better at endurance events. This would explain why you feel you get
left behind by your lane-mates in short sprints. It’s best to compare
yourself with yourself (and not with others). That said, a few tips for
sprinting include: work on good streamlines off the wall with deep push-offs;
try not to breathe in and out of the wall and no breathing in the last 5m (fly
and free); practicing turns at full speed will also help.
Lynn’s
Private and
Semi-Private Masters Swim
Lessons
April:
(some dates
still to be confirmed)
Mon 9:45-10:45am: Apr 4,
11
Mon 8:10-9:10pm: Apr
11
Tue 7:45-8:45am: Apr
12
Wed 7:50-8:50pm: Apr
6
Thu 7:45-8:45am: Apr
7
Fri 9:45-10:45am: Apr 1,
8
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. 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://www1.carleton.ca/athletics/membership/.
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 4th to Fri Apr
15th (no workouts Mon Feb 21st: Family
Day)
7:30am Earlybirds 1: 7:30-8:30am
MWF: $120 plus tax (barcode: Winter: 2468)
Coach:
8:30am Earlybirds 2: 8:30-9:30am
MWF: $120 plus tax (barcode: Winter: 2469)
Coach:
6pm Whitecaps 1: 6:00-7:10pm MTuTh:
$132 plus tax (barcode: Winter: 2473)
Coach:
7:10pm Whitecaps 2: 7:10-8:10pm
MTuTh: $120 plus tax (barcode: Winter: 2474)
Coach:
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
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