From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Tuesday, June 21, 2011 10:25 AM

To: 'Fran Craig'; 'Steve Baird'; 'Blake Christie'; 'Claudia Cronin-Schlote'; 'Kristi Dean'; 'Lynn Marshall'; 'Mits Kachi'; 'Tim Kilby'

Subject: Carleton Masters Swimming Newsletter #281

Carleton Masters Swimming Newsletter #281                Tuesday, June 21^st, 2011

To:  Carleton Masters Coaches / Staff (8 addresses)

Bcc: Those Registered for Fall 2010 / Winter/Spring 2011 and Alumni: 7:30am Earlybirds I (52 addresses), 8:30am Earlybirds II (32 addresses), 6pm Whitecaps I (48 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (20 addresses), Saturday Only (6 addresses), Masters “Alumni” (22 addresses).

"Risk!  Risk anything!  Care no more for the opinion of others, for those voices.  Do the hardest thing on earth for you.  Act for yourself.  Face the truth." – Katherine Mansfield

Masters Program Notes and Cancellations

• There are no workouts Fri Jul 1^st.  The Athletics building is closed on Canada Day.
• The Spring session ends Sat Jul 2^nd.
• Note that workout is 10:15-11:25am on Sat Jul 2nd, and all through the Summer session.
• The Summer session starts Mon Jul 4^th.
• As there is only one morning group (7:30-8:30am MWF), one evening group  (6:00-7:10pm MTuTh), and Saturdays (10:15-11:25am) running in the Summer session, register soon to ensure that you get a spot!

Carleton University Weekend Parking Change: July 2^nd

Please note that as of Saturday, July 2^nd, parking will no longer be free on campus on the weekends.  There will be a $2 charge to park on campus each weekend day (i.e. Saturday or Sunday).  Those with parking passes (including complimentary parking passes with a one-year Athletics membership) are exempt from the new fees.

Swimmer Notes

Swimmer Updates:

- Best wishes to Francois Jacques (7:30am Earlybirds) for a quick recovery from his arthroscopic knee surgery today (Tue Jun 21^st).

- Tamsin Douglas (7:30am Earlybirds) recently had another article published in the Ottawa Citizen (June 4^th): Yoga – a good stretch on the road: http://www.ottawacitizen.com/health/Yoga+good+stretch+road/4892777/story.html.  Thanks to Seán Kelly (8:30am Earlybirds) for bringing this to my attention.

- Sandy Lawson (7:30am Earlybirds) and Natalie Aucoin (8:30am Earlybirds) are planning to attend the FINA Masters World Championships in Riccione, Italy in June 2012.  Sandy attended the previous championships held in Sweden last year.  While the full details are not yet available, there are qualifying times for Worlds.  To give you an idea, here are the 2010 qualifying times (LCM): http://www.2010finamasters.org/files/Masters_VM_2010/text-filer/Qualifying%20Times_Final%20REVBpdf.pdf.

- Charles McFarland (7:30am Earlybirds) is participating in the Ride the Rideau (Sat Sept 10^th) for an RBC Securities team.

- Here’s the latest from George Tombler (x-6pm Whitecaps): He sends his congratulations to Gi Wu (6pm Whitecaps) on his wedding, and says thanks to Rob Trimbee (x-Earlybirds/Whitecaps) who commented on how good George looks in the recent photos (http://carletonmasters.tripod.com/11photo/).  George continues his training in the 8m pool is his condo building (he can do a lot of laps!), and he’s preparing for the 2014 Worlds when he’ll be in a new age group (90-94)!

- Deb Ozarko (x-Whitecaps) is doing the Lake Placid Triathlon on Sun Jul 24^th and is raising funds for Farm Sanctuary.  You can sponsor her at: http://www.firstgiving.com/fundraiser/debozarko/help-me-get-through-ironman-lake-placid.

- The Capital City Barbershop Men’s Chorus (Rod Haney [7:30am Earlybirds] is a member) is actively seeking new members. It is Ottawa's oldest men’s barbershop chorus now in its 56th year with some 60 active voices, and competes as one of the best in Ontario. It presents several concerts annually as well as "singing out" for charities. It also provides good fellowship for men. If you like to sing and want to do it in four part harmony from a repertoire of both old and current popular songs, then come out and sit in on one of the rehearsals to learn more. No musical training or experience is required, nor do you need to have a "major voice"...if you really like to sing we help to start you off, with excellent direction.  Every Monday night throughout the year - 7:30 to 10:00PM - at the Ron Kolbus Centre, Lakeside Gardens, Britannia Park - another great way to keep your breathing in shape for swimming (or is it vice-versa?). Check out the website http://capitalcitychorus.groupanizer.com.

- Blake Christie (Coach) is participating in the Alterna Do-It-For-Dad 10k on Jun 19^th

To raise funds for state of the art cancer research in Eastern Ontario.  You can sponsor him at: http://ottawacancer.akaraisin.com/DIFD2011/b6dd02264261447c816025b00caeab39?abcId=1662301&TV=1.

- Ken Johnson (x-Carleton Masters) is participating in a 10k run to raise funds for “below the waist” cancers on Jun 11^th, and is looking for sponsors.  Go to: http://ot11.uncoverthecure.org click the green donate button and enter Ken’s name.

- Kristi Dean (Coach) is again participating in the Joe’s Team triathlon on Jul 9^th.  Her goal is to raise $2500 for cancer research.  If you’d like to read more about the triathlon see: http://www.JoesTeam.ca.  To sponsor Kristi, go to: http://pmhf3.akaraisin.com/joesteam2011/6e52ce957e3f4a63a0f29a6dbb48d72a?abcId=1304114&TV=1.

- Jackie Lyons (6pm Whitecaps) and Ian Lorimer (7:30am Earlybirds) are participating in the Ride the Rideau, a 100km cycle ride on Sat Sept 10^th to raise funds for cancer research at the Ottawa Hospital.  Full details on the event at: http://www.ridetherideau.ca/.  If you’d like to sponsor either of them, here are the links: 

     Ian: http://my.e2rm.com/personalPage.aspx?registrationID=1076313&langPref=en-CA

     Jackie: http://my.e2rm.com/personalPage.aspx?registrationID=1071464&langPref=en-CA

Swimming News and Notes:

- Harry Class, Masters swimmer with the Granite Club, has passed away at age 95: http://www.mastersswimmingontario.ca/new1.htm and http://www.swimontario.com/news_detail.php?id=2399.

- Janet Evans’ First Swim Meet in 15 Years (what both articles omit is that she has to swim 4:19 and 8:50 for the 400 and 800, respectively, to qualify for the 2012 US Olympic Trials, which I think she will do, although actually making the team will be a big stretch!): http://sportsillustrated.cnn.com/2011/more/06/11/evans.400free.ap/index.html?sct=mr_t2_a5; http://www.swimmingworldmagazine.com/lane9/news/27292.asp?q=Janet-Evans-Downs-Pair-of-FINA-Masters-World-Records-in-Eponymous-Comeback-Meet

- Queensland “Granny” (she’s 48!) sets Record 108km Unassisted Open Water Swim Record: http://www.theaustralian.com.au/news/sport/queensland-granny-in-record-108km-swim/story-e6frg7mf-1226075756148

- Elizabeth Fry, 52, Sets Record for Swim from Battery Park to Sandy Hook, and then Swims Back!: http://www.nydailynews.com/ny_local/2011/06/14/2011-06-14_elizabeth_fry_attempts_recordsetting_swim_from_battery_park_to_sandy_hook_and_ba.html

- Make Your First Swim Meet Fun: http://swim.isport.com/swimming-guides/ways-to-make-your-first-swim-meet-fun/

News Articles:

- Anti-Obesity Housing in New York (thanks to Tamsin Douglas [7:30am Earlybirds]: http://planetgreen.discovery.com/food-health/new-anti-obesity-housing-unveiled-in-new-york.html

- Do Probiotics Help or Hinder Athletic Performance?: http://www.pponline.co.uk/encyc/sports-supplements-are-probiotics-a-help-or-hindrance-for-athletes-41574

- Protein Powers Recovery: http://ironman.com/events/ironman70.3/boise70.3/shelley-johnson-r.d.-offers-some-suggestions-on-how-to-optimize-your-nutrition?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+ironman%2Ftopstories+%28Ironman.com+Top+Stories%29#axzz1P4S7J2ei

- Moderate to Intense Exercise May Protect the Brain: http://www.sciencedaily.com/releases/2011/06/110608171442.htm

- Hydration: Drink Smart All Day: http://www.active.com/women/Articles/How-to-Drink-Smart-All-Day-Long.htm?cmp=291&memberid=89079251&lyrisid=22097419

- Warm-Ups and Warm-Downs: http://www.theglobeandmail.com/life/health/fitness/exercise/fitness-research/why-your-warm-up-may-be-hurting-your-workout/article2046712/

- Long Warm-Ups for Track and Field can Sabotage Race Performance: http://www.sciencedaily.com/releases/2011/05/110527123423.htm

- How Much Warm Up?: http://www.google.com/hostednews/canadianpress/article/ALeqM5hrZ6f7lQnD8zwS3E2iBoGrR9Qqsg?docId=6979258

Swim Suits for Sale:  The suits range in brand, style, and colour.  A few pairs left: men’s polyester jammers: $40.  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.  New: I have a few silicone caps for $2.  Just ask Lynn if you’re interested in looking at these.

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

Spring/Summer Session Information

The normal pool space (and coaches) for the Spring groups are as follows:

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

- 6pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coaches: Mon/Tue: Lynn; Thur: Mits)

- 7:10pm Whitecaps: Monday: shallow end; Tuesday/Thursday: deep end (Coaches: Mon/Tue: Lynn; Thu: Mits)

- 8:15am Saturday Earlybirds (10:15am May 21^st and July 2^nd): shallow end (Coaches: rotating schedule: see web site)

The normal pool space (and coaches) for the Summer groups are as follows:

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

- 6pm Whitecaps: shallow end (Coaches: July/Sept: Lynn; August: Mits)

- 10:15am Saturday Earlybirds: usually shallow end (Coaches: rotating schedule: see web site)

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

Upcoming Coach Substitutions:

Coach Nico (8:30am Earlybirds) will be coaching for Lynn on Fri Jun 24^th and Wed Jul 13^th.

Coach Mits will coach for Lynn on Tue Jul 5^th, Wed Jul 6^th and Tue Jul 12^th.

Here are the time trials planned for the Spring and Summer sessions:

Tue/Wed May 31^st/June 1^st: 200 (all groups)

Mon June 6^th: 400 (all groups)

Mon Jun 13^th: 800/1500 (all groups)

Tue/Wed Jun 21/22^nd: 100 and 50 (all groups)

Wed June 29^th: relays (Earlybirds)

Tue/Wed July 19/20^th: 400 (all groups)

Thu/Fri July 28/29^th: 50 and 100 (all groups)

Fri Aug 5^th: 200 (Earlybirds)

Tue/Wed Aug 16/17^th: 800/1500 (all groups)

Thu/Fri Sept 1/2^nd: relays (all groups)

Congratulations to all those who participated in the 800/1500 time trial on Mon Jun 13^th – always a challenging time trial!  The biggest improvement by far was by Isaac Fierro Marquez (6pm Whitecaps) who improved his 1500 by 3:35!!  Dave Bourdon (7:30am Earlybirds) improved by 1:03, and Kelly Meaney (6pm Whitecaps) was the most improved female in the 1500, improving by 41 seconds.  In the 800, Mindy Finkelstein (7:10pm Whitecaps) improved by 43 seconds, and Melodie Guilbeault (6pm Whitecaps) by 32.  Roy Hanes (7:10pm Whitecaps) was the most improved male in the 800, with an improvement of 17 seconds.  Kudos to those who did both the 1500 time trial and the Rideau Lakes bike tour the weekend before: Eric Biklo (6pm Whitecaps), Natalie Aucoin (8:30am Earlybirds), Margaret King (7:30am Earlybirds), Sandy Lawson (7:30am Earlybirds).  Despite cycling all weekend, Margaret King (7:30am Earlybirds) was only 5 seconds over her best time!  And Robin Henderson (7:30am Earlybirds) was only 6 seconds slower than her time at Masters Nationals!  Interestingly, the workout after the 800/1500 time trial was a “fins optional” workout – usually very popular.  However, the evening groups were busier for the time trial than for fins day! 

A list of all improvements follows:

800fs

Mindy Finkelstein (7:10pm Whitecaps) 43

Melodie Guilbeault (6pm Whitecaps) 32

Roy Hanes (7:10pm Whitecaps) 17

Jamie Chalmers (7:10pm Whitecaps) 1

1500fs

Isaac Fierro Marquez (6pm Whitecaps) 3:35

Dave Bourdon (7:30am Earlybirds) 1:03

Kelly Meaney (6pm Whitecaps) 41

Heather Guthrie (6pm Whitecaps) 15

Norine Naguib (7:30am Earlybirds) 13

Brad Shapansky (7:30am Earlybirds) 12

Ian Lorimer (7:30am Earlybirds) 2

Here are the weekday attendance statistics for this term.  There are now just 7 swimmers with perfect attendance.  Let’s see who can keep it up for the last couple of weeks!

7:30am Earlybirds (May 2-June 20^th; 21 workouts; range: 15-28; average: 22.2):

Perfect Attendance: Margaret K

Missed 1 Workout: Bruce B, Madelayne DG, Robert F

8:30am Earlybirds (May 2-June 20^th; 21 workouts; range: 12-20; average: 16.6):

Perfect Attendance: Amir B, Marie-Odile J, Ursula S

Missed 2 Workouts: Alan H, Isla P, Renee R

6pm Whitecaps (May 2-June 20^th; 21 workouts; range: 11-23; average: 18.4):

Perfect Attendance: Heather G, Issac FM, Marg E

Missed 2 Workouts: Pete L

7:10pm Whitecaps (May 2-June 20^th; 21 workouts; range: 7-18; average: 10.9):

Missed 2 Workouts: Jamie 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.

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

Sat Jun 25^th Technosport 2k Swim, Meech Lake (MSO registration not required) http://technosport.ca/series/open2k.htm

Sun Jun 26^th Etobicoke LCM Meet http://mastersswimmingontario.ca/pdf/EOMACSummerSplashJune262011.pdf

Sat Jul 9^th London ON Outdoor LCM Meet

http://www.mastersswimmingontario.ca/pdf/LSDSunsetOutdoorLCJuly92011.pdf

Jul 13-16^th SwimVacation Maine Lakes Experience Open Water Camp

http://www.swimvacation.com/SwimVacation/Home.html

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

Sat Jul 16^th Bright’s Grove 1.5 and 3k Open Water Swims

http://www.mastersswimmingontario.ca/pdf/BrGroveows2011.pdf

Sat Jul 23^rd Technosport 3k Swim, Meech Lake (MSO registration not required) http://technosport.ca/series/open3k.htm

Wed-Sat Jul 27-30^th North America Outgames LCM, Vancouver http://vancouver2011outgames.com/swimming.html

Sat-Sun Jul 29-30^th Synergyfest Masters Meet LCM, Cleveland, OH https://synergyfest.org/Aquatics.html

Wed-Sat Aug 3-6^th US Masters Championships LCM, Auburn, AL http://www.usms.org/comp/lcnats11/

Sat Aug 6^th Technosport 4k Swim, Meech Lake (MSO registration not required) http://technosport.ca/series/open4k.htm

Sun Aug 7^th Welland 3, 5, and 10k Provincial Championships Open Water Swims

http://www.mastersswimmingontario.ca/pdf/WellandMastersProvChampOWSAug7.pdf

Sat Aug 13^th Brock (St Catharines) LOST Open Water Swim

http://www.mastersswimmingontario.ca/pdf/LOSTOWSAug132011.pdf

Sat Oct 22^nd Swim Ottawa Masters Meet (details TBA)

Nov 8-15^th Pan American Masters Championships, Rio de Janeiro, Brazil http://www.panamericanmaster2011.org/?language=en

Dec 11-17^th British Virgin Islands Swim Trip http://www.swimvacation.com

Sun Feb 12^th, 2012 Burlington Masters Meet http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf

Jun 3-17^th, 2012 FINA World Aquatic Championships, Riccione, Italy (details TBA)

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

Sat-Sun Jun 11-12^th Rideau Lakes Bike Tour

Quite a few Carleton swimmers took part, including Eric Biklo (6pm Whitecaps), Lucie Boudreau (8:30am Earlybirds), Margaret King (7:30am Earlybirds), Natalie Aucoin (8:30am Earlybirds), Paul Scully (8:30am Earlybirds), Renee Robert (8:30am Earlybirds), Tamsin Douglas (7:30am Earlybirds), Sandy Lawson (7:30am Earlybirds).  Did I miss anyone?  I hear conditions were good this year – tail wind both ways and very little rain!

Sat Jun 11^th Longueuil Masters LC Swim Meet

Two Carleton swimmers participated: Jamie Chalmers and Lynn Marshall.  Full results at: https://www.swimming.ca/meetreport.aspx?mid=9849.

Jamie Chalmers (7:10pm Whitecaps; 65-69): 1^st: 50fs (36.65), 100bk (1:53.53), 200IM (4:36.27); 2^nd: 50bk (49.88), 200bk (4:28.80)

Lynn Marshall (Coach; 50-54): 1^st: 100fs (1:05.49 Ontario Record), 100bk (1:14.30 Ont Rec and PB; 50 split [37.64] Ont Rec), 200br (3:17.90 Ont Rec); 100fl (1:11.15 National Record; 50 split [34.25] Ont Rec); 200IM (2:38.64 Nat Rec; 50fl split [34.61] Ont Rec as swum before the 100fl J ). 

Sun Jun 12^th Lake Placid Half Marathon (1410 competitors)

Kevin Graham was Carleton’s only participant.  He had severe cramping issues and took a long break during the race to get rid of them!  Full results at: http://www.coolrunning.com/results/11/ny/Jun12_LakePl_set2.shtml.

Kevin Graham (7:30am Earlybirds; 30-39): 880^th overall and 138^th in age group in 2:22:32 (2:21:26)

Sat Jun 18^th Drummondville Olympic Triathlon (1500m/40k/10k; 117 competitors)

Congratulations to Margie on her great race – top woman overall!!  Full results at: http://www.sportstats.ca.

Margie Bailey (8:30am Earlybirds; 35-39): 34^th overall; 1^st woman and 1^st in age group in 2:16:48.

Sat Jun 18^th Parry Sound Dragon Boat Festival

Debby Whately (6pm Whitecaps) is competing with several different dragon boat teams this summer.  Unfortunately, her dragon boat practice times conflict with all the Whitecaps workouts, so she won’t be back in the pool until September.  On Sat Jun 4^th she competed with the Chelsea Mixed Team at a competition in Pickering.  On Sat Jun 11^th she competed with the Chelsea Women’s Team in Lachine, Quebec.  She had to miss the Ottawa Festival this year, due to competing with the National Mixed Grand Dragons team in Parry Sound: http://www.dragonboatfestival.org/.  However, they did very well in Parry Sound winning both the 500m and the 2k races.  Then on Sunday, they did a “fun” race of 14km in OC2 (2 seater kayaks with outriggers) – that’s about 1.5 hours of paddling!  Congratulations, Debby! 

Sat-Sun Jun 18-19^th Ottawa Dragon Boat Festival

The Foolish SportChicks Dragon Boat team participated.  This team of 22 (plus 3 spares) includes 12 who are affiliated with Carleton Masters: Natalie Aucoin (8:30am Earlybirds), Isabelle Fradette (8:30am Earlybirds), Susan Hulley (7:30am Earlybirds), Shauna Ironside (8:30am Earlybirds), Colette Kenney (8:30am Earlybirds), Margaret King (7:30am Earlybirds), Isla Paterson (8:30am Earlybirds, steerer), Claire Robinson (x-8:30am Earlybirds), Ursula Scott (8:30am Earlybirds), Dawn Walsh (7:30am Earlybirds), Susan Nevitt-Yelle (8:30am Earlybirds) and her daughter, Katie Yelle.  They got off to a great start with a 2:24.04 in their first race, winning the heat and having the second fastest time of the women’s community teams (top 16 advanced to Sunday).  Their second race wasn’t quite as good due to the strong winds pushing them off course.  On Sunday, they were unfortunately disqualified in their 500m race for a collision and thus placed 8^th, but they placed 4^th in the 200m race (58.10), a distance for which they hadn’t trained as much.  Awesome job, ladies!

Amir Banihashemi (8:30am Earlybirds) also participated with the CU in ’R Wake team, a mixed team of Carleton University employees.  They got off to a bad start in their first race, but won their heat in their second race in a faster time of 2:42.36.  Due to the stronger winds, most teams were slower in their second race, which meant that the team didn’t make the top 75 (they were about 90^th) and thus didn’t advance to Sunday’s races.

   Full results should (eventually) be posted at: http://www.dragonboat.net.

Masters Swimming Canada Top 20, Records, etc.

Check out the MSC statistics including the National Records and top 20 (by gender and age group both SCM and LCM) at: http://www3.sympatico.ca/chberger/#canada (last update Jun 19^th – historical data only).

Ask the Coach

Dear Coach:  Where did you get your nice blue shower bag?  I Want One, Too!

Dear I.W.O. Too: The wonderful shower bag was a great gift from the Earlybirds a few years ago.  You can order one at: http://www.saltwatercanvas.com/.

Dear Coach:  How much difference is there between swimming short course meters (25m pool) and long course meters (50m pool)?  Attempting the Conversion

Dear A.t. Conversion:  There are various on-line tools that you can use (e.g. http://www.swimmingworldmagazine.com/results/conversions.asp and http://www.swimcalc.com/cgi-bin/convert.cgi/default, which has many odd-ball pool lengths), but it very much depends on the person and the event.  In general, there is the least difference for fly and the most difference for breast.  The on-line tools tend to give optimistic long course predictions as they are generally developed from world class times, and world class swimmers do more swims (and most training) long course.  Most Masters do more swims (and most training) short course.  The bottom line is that each is a different kettle of fish and you should just keep two sets of times for yourself.

Dear Coach:  Why is there only one set of club records?  Just Curious

Dear J. Curious:  When the club records were first started, no difference was made between short course and long course.  As it would be impossible to go back and determine which records were set in which length pool (and fill in the gaps), we have kept the club records as just the best time swum in either a 25m or 50m pool.  The large majority are short course, but some are long course.

Lynn’s Private and Semi-Private Masters Swim Lessons

July/August 2011:

Wed 6-7pm: July 20, 27; August 3, 10

Wed 7-8pm: July 20, 27; August 17, 31

Thu 7:15-8:15pm: July 28

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

Reminders

Masters Spring/Summer Programs:  Here are the details on the Spring/Summer Masters programs (all open to members only).  Registration for both sessions is available (by phone or in person).  Pro-rated prices are now available for Spring.

Spring: Mon May 2^nd – Sat Jul 2^nd: (no workouts: Mon May 23^rd; Fri Jul 1^st)

7:30am Earlybirds I: MWF 7:30-8:30am; Cost: $70 + HST; Barcode: 3080 (Deep: Coach: Lynn)

8:30am Earlybirds II: MWF 8:30-9:30am; Cost: $70 + HST; Barcode: 3081 (Deep: Coach: Lynn)

6pm Whitecaps I: MTuTh 6:00-7:10pm; Cost: $80 + HST; Barcode: 3086 (Shallow Monday; Deep Tue/Thu: Coaches: Mon/Tue: Lynn; Thu: Mits)

7:10pm Whitecaps II: MTuTh 7:10-8:10pm; Cost: $73 + HST; Barcode: 3087 (Shallow Monday; Deep Tue/Thu: Coaches: Mon/Tue: Lynn; Thu: Mits)

Saturday Earlybirds: Sat 8:15-9:25am (10:15-11:25am on May 21^st and Jul 2^nd); Cost: $28 + HST; Barcode: 3083 (Shallow: Coaches: rotating schedule)

Child Safety Supervision: MTuTh 6:00-7:10pm; Cost: $70 (no HST); Barcode: 3085 (Baby Pool): CANCELLED

   Summer: Mon Jul 4^th – Sat Sept 3^rd: (no workouts: Mon Aug 1^st)

7:30am Earlybirds: MWF 7:30-8:30am; Cost: $73 + HST; Barcode: 3082 (Deep: Coach: Lynn)

6pm Whitecaps: MTuTh 6:00-7:10pm; Cost: $80 + HST; Barcode: 3088 (Shallow: Coaches: July/Sept: Lynn; August: Mits)

Saturday Earlybirds: Sat 10:15-11:25am; Cost: $28+ HST; Barcode: 3084 (Shallow: Coaches: rotating schedule)

(No Child Safety Supervision offered in Summer.)

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.  Another good resource, recommended by Mike Sims (6pm Whitecaps), is http://www.slowtwitch.com/.  Lots of free triathlon advice, a training log and challenges like the 100 runs in 100 days!

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