From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, July 27, 2011 8:40 PM

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

Subject: Carleton Masters Swimming Newsletter #284

Carleton Masters Swimming Newsletter #284                Wednesday, July 27^th, 2011

To:  Carleton Masters Coaches / Staff (8 addresses)

Bcc: Those Registered for Fall 2010 / Winter/Spring/Summer 2011 and Alumni: 7:30am Earlybirds I (57 addresses), 8:30am Earlybirds II (31 addresses), 6pm Whitecaps I (49 addresses), 7:10pm Whitecaps II (38 addresses), 8:10pm Whitecaps III (19 addresses), Saturday Only (6 addresses), Masters “Alumni” (22 addresses).

"If you are insecure, guess what?  The rest of the world is too.  Do not overestimate the competition and underestimate yourself.  You are better than you think." – T. Harv Eker

Masters Program Notes and Cancellations

• There are no workouts Mon Aug 1^st (Civic Holiday).  The pool is open for one public swim that date: 12:30-3:30pm.  (That is the only cancellation this term.)
• The summer session ends on Thu Sept 1^st, Fri Sept 2^nd, or Sat Sept 3^rd, depending on the group(s) you’re in.
• The fall session starts Tue Sept 6^th – details below.  Registration for Fall/Winter starts Wed Aug 3^rd.
• The summer Earlybirds weekday morning group (7:30-8:30am MWF) is now full – contact Athletics to be put on the waiting list.  There is space in the Whitecaps evening group (6:00-7:10pm MTuTh), and the Saturday Earlybirds group (10:15-11:25am).  Pro-rated prices available.

Fall/Winter Program Information

Here (hot off the press!) are the details on the Fall/Winter Masters program.  Registration for both Fall and Winter starts Wed Aug 3^rd.  Please register early to ensure that you get into the group you want!  As usual, you must be a Carleton Athletics member, and Masters program registration must be done by phone or in person (not on-line).  The only change from last year is that Child Safety Supervision will not be offered.

Fall Session: Tue Sept 6^th to Sat Dec 17^th (no workouts Mon Oct 10^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3538; $126+HST

Earlybirds 2 (8:30-9:30am MWF): Barcode 3539; $126+HST

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3556; $92+HST

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST

Winter Session: Tue Jan 3^rd to Fri Apr 13^th (no workouts Mon Feb 20^th, Fri Apr 6^th, Mon Apr 9^th)

Earlybirds 1 (7:30-8:30am MWF): Barcode 3541; $126+HST

Earlybirds 2 (8:30-9:30am MWF): Barcode 3542; $126+HST

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3550; $138+HST

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST

Whitecaps 3 (8:10-9:10pm TuTh); Barcode 3558; $92+HST

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST

Swimmer Notes

Swimmer Updates:

- Congratulations to Mark Blenkinsop (8:30am Earlybirds) on his recent engagement to Krista Morrow!

- Stephanie Le Saux Farmer (7:30am Earlybirds) missed swimming the week of July 11^th as she was taking her NLS (National Lifeguard Service) qualification, which is required to work as a Lifeguard in Canada.  She passed – congratulations, Steph!

- The LCM qualifying times for the pool swimming at the World Masters Aquatic Championships in Riccione, Italy in June 2012 have been published: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082.  (Riccione also hosted the World Masters in 2004.)

- Hot off the Press: The 2014 World Masters Aquatic Championships will be held in Montreal (http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2228:pr-42-fina-bureau-meeting&catid=275:2011&Itemid=246).  The swimming will likely be at Parc Jean-Drapeau.  The 1994 World Masters were also held in Montreal (with the pool swimming at the Olympic pool).

- Charles McFarland (7:30am Earlybirds), Jackie Lyons (6pm Whitecaps), Ian Lorimer (7:30am Earlybirds), and Steve Morton (x-Whitecaps) 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 any of them, here are the links: 

     Charles: link coming soon!

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

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

     Steve: http://my.e2rm.com/personalPage.aspx?registrationID=1166421&langPref=en-CA.

News Articles and Links:

- Swim All You Want Right After Eating: http://www.metronews.ca/ottawa/life/article/919984--you-can-swim-all-you-want-after-eating

- Eight Reasons your Coach Hates You: http://triathlon.competitor.com/2011/07/training/eight-reasons-your-coach-hates-you_34740

- Here are some great photos (thanks to Sébastien Robillard-Cardinal [Whitecaps]): http://www.thesecretlifeofswimmers.com/

- Athletic Performance and the Monthly Cycle: http://well.blogs.nytimes.com/2011/07/20/athletic-performance-and-the-monthly-cycle/

- Genetic Basis for Muscle Endurance Discovered in Animal Study: http://www.sciencedaily.com/releases/2011/07/110718121555.htm

- 61yr old Diana Nyad Ready to Swim 103 Miles with Sharks: http://www.nytimes.com/2011/07/19/health/nutrition/19swim.html?_r=1&ref=health

  - Editor’s Note: This swimmer, Diana Nyad, published a book “Other Shores” in 1978 which is worth a read to see just how “crazy” these long distance open water swimmers are.  If that doesn’t convince you, a more recent book, by an even “crazier” long distance swimmer is Lynne Cox’s “Swimming to Antarctica”.

Swim Suits for Sale:  The suits range in brand, style, and colour.  Prices are $40 and less.  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.

Summer Session Information

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: shallow or deep end (Coaches: rotating schedule: see web site)

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

Here are the time trials planned for the Summer session:

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 400 time trials on Tue Jul 19^th and Wed Jul 20^th.  There were 9 swimmers who improved, all in 400fs.  The biggest improvements were Dmitry Lysenko (6pm Whitecaps) and Susan Hulley (7:30am Earlybirds) who improved by 28.6 and 14.8 seconds, respectively.  Special kudos to the four brave swimmers who swam a (legal) 400IM: Kelly Meaney (6pm Whitecaps), Colette Kenney (7:30am Earlybirds), Iyad Abbas (7:30am Earlybirds), and Jamie Chalmers (6pm Whitecaps).  Jamie’s 400IM was a minute faster than his first 400fs from less than two years ago!  Here’s the list of all who improved:

400fs

Dmitry Lysenko (6pm Whitecaps) 28.6

Susan Hulley (7:30am Earlybirds) 14.8

Robert Fabes (7:30am Earlybirds) 11.1

François Jacques (7:30am Earlybirds) 10.1

Bill Westcott (7:30am Earlybirds) 8.1

Amir Banihashemi (7:30am Earlybirds) 7.4

Stephanie Le Saux Farmer (7:30am Earlybirds) 7.2

Dave Bourdon (7:30am Earlybirds) 2.9

Issac Fierro Marquez (7:30am Earlybirds) 1.1

There are now just 4 swimmers with perfect weekday attendance!  Let’s see who can keep it up, despite this term being a popular holiday season!

7:30am Earlybirds (July 4-27^th; 11 workouts; range: 19-32; average: 25.3):

Perfect Attendance: Alan J, Bruce B, Nicole LS, Susan H

Missed 1 Workout: Christian C

6pm Whitecaps (July 4-26^th; 11 workouts; range: 11-22; average: 15.6):

Missed 1 Workout: Jamie C, Nicole D, Pete L

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 still available.  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.  For those who like to plan ahead, the MSO fees will remain the same for next year (2011-2012), but will very likely increase by at least $5 the following year, due to additional fees being requested by Masters Swimming Canada (MSC) for each MSO swimmer.

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.

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/

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

    (Please note date correction – thanks to Siobhan MacManus [7:30am Earlybirds] for pointing this out!)

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

Sun Nov 13^th Etobicoke Masters Meet (details TBA)

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

Sun Jan 22^nd Alderwood Yards Masters Meet (details TBA)

Sun Feb 12^th, 2012 Burlington Masters Meet

http://www.mastersswimmingontario.ca/pdf/BurlWinSplashFeb122012.pdf

Sun Mar 11^th Etobicoke Swim for Heart 1500 (details TBA)

Mar 30^th – Apr 1^st Ontario Masters Championships, Toronto area (details TBA)

Sat Apr 21^st Downtown Swim Club LCM Meet, U of Toronto (details TBA)

Sun May 6^th Thornhill Masters SCM Meet (details TBA)

Jun 3-17^th, 2012 FINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/

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

Sat Jul 16^th Bring on the Bay 3k Open Water Swim (287 participants)

Congratulations to all those who participated!  Full results at: http://www.sportstats.ca.  Here’s how the Carleton swimmers did:

Nico Belisle (8:30am Earlybirds; 20-29): 13^th overall, 9^th male, and 2^nd in age group in 39:30.0

Robert Fabes (7:30am Earlybirds; 40-49): 27^th overall, 28^th male, and 8^th in age group in 42:43.7

Deb Ozarko (x-Whitecaps; 40-49): 42^nd overall, 11^th female, and 4^th in age group in 43:24.8

Kevin Graham (7:30am Earlybirds; 30-39): 116^th overall, 74^th male, and 19^th in age group in 51:15.9

Cheri Reddin (7:30am Earlybirds; 30-39): 125^th overall, 50^th female, and 16^th in age group in 51:38.9

Joanie Conrad (6pm Whitecaps; 40-49): 138^th overall, 57^th female, and 19^th in age group in 52:55.5

Siobhan MacManus (7:30am Earlybirds; 40-49): 234^th overall, 109^th female, and 30^th in age group in 1:03:29.9

Lucette Laflamme (7:10pm Whitecaps; 50-59): 250^th overall, 118^th female, and 10^th in age group in 1:06:34.6

Sat Jul 16^th Dragon Boat Sport Regatta, Toronto

Debby Whately (6pm Whitecaps) was at this competition with the Mixed Grand Dragon National Team (age 50+).  This was their tune up for the World Championships coming up next month in Tampa.  They did really well, finishing a close 3^rd in their races behind two Premier (i.e. youngster!) teams.  Well done, Debby, and best of luck for Tampa!!

Sun Jul 17^th Fairlee, Vermont Olympic Triathlon (1500m/40k/10k; 234 participants)

Congratulations to Brad on a great race, despite a flat tire!  Full results at: http://www.coolrunning.com/results/11/vt/Jul17_Fairle_set1.shtml.

Brad Shapansky (7:30am Earlybirds; 45-49): 62^nd overall and 6^th in age group in 2:42:14

Sun Jul 24^th Ironman Lake Placid, New York (3.8k/180k/42.2k)

Congratulations to the Carleton swimmers who participated in this grueling event!!  Full results at: http://ironman.com/assets/files/results/lakeplacid/2011.pdf. 

Eric Biklo (6pm Whitecaps; 50-54): 278^th overall, 232^nd man and 12^th in age group in 11:01:39

Kevin Graham (7:30am Earlybirds; 35-39): 834^th overall, 709^th man and 160^th in age group in 12:14:48

Lucie Boudreau (7:30am Earlybirds; 55-59): 2058^th overall, 443^rd woman and 10^th in age group in 15:13:40

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 Jul 25^th [history only]).

FINA World Record Update

Lynn Marshall (Coach)’s 800 fs WR (age group 50-54, LCM) from Middlebury, Vermont Fri Jun 24^th has been ratified and is up on-line: http://www.fina.org/H2O/index.php?option=com_wrapper&view=wrapper&Itemid=637.

Ask the Coach

Dear Coach:  Why are the Saturday workouts so much later in the summer term?  Juggling My Schedule

Dear J.M. Schedule:  As there are no children’s swimming lessons on Saturdays in the summer, the schedule is adjusted to ensure that the lifeguards have several hours of continuous or near continuous work to make it financially attractive to them.

Dear Coach:  How long does it take to become a great swimmer?  Improving, But Not Fast Enough For My Liking

Dear I.B.N.F.E.F.M. Liking:  Practice, practice, practice.  Even those of us who have been doing this for many years are always working on improvements.  To “master” anything takes about 10,000 hours – see: http://coachandrea.com/2009/07/10/10000-hours-to-mastery/. 

Dear Coach:  When racing butterfly, how many kicks am I permitted to do?  Working on Flying Faster

Dear W.o.F. Faster:  As many as you want!  There’s no limit to the number of kicks that you can do after each term (although you cannot stay submerged for more than 15m).  There’s no limit to the number of kicks that you can do during each stroke (though two is best), and there’s no limit to the number of kicks that you can do between strokes (some less accomplished flyers add in some extra kicks to “rest” during a race!).

Lynn’s Private and Semi-Private Masters Swim Lessons

Extra August lessons to be added – e-mail for details.

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

Reminders

Masters Summer Programs:  Here are the details on the Summer Masters programs (all open to members only). 

   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): Full (waitlist available)

- 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/Deep: Coaches: rotating schedule)

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