From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, August 24, 2011 2:25 PM

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

Subject: Carleton Masters Swimming Newsletter #286

Carleton Masters Swimming Newsletter #286                Wednesday, August 24^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).

· “We accomplish in proportion to what we attempt.”

Masters Program Notes and Cancellations

• 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.
• Note that the late evening public swim on Fri Aug 26^th (normally 8:05-9:20pm) is cancelled.
• On Labour Day, Mon Sept 5^th, there is just one public swim: 12:30-3:30pm.
• The Fall session starts Tue Sept 6^th.  Registration for Fall and Winter is underway.
• Details on the Fall/Winter programs is near the end of the newsletter.
• Please register early to ensure that you get your first choice of group!
• As of 10am, there were 6 spots left in the Fall 7:30am Earlybirds, and 7 in the Fall 6pm Whitecaps
• 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.

Swimmer Notes

Swimmer Updates:

- Thanks to Colette Kenney (7:30am Earlybirds) for taking photos of Margaret Dibben King (8:30am Earlybirds)’s 80^th birthday.  You can find one of them at: http://carletonmasters.tripod.com/11photo.  Margaret even wrote a little poem for the occasion: “swim, swim together @ Carleton we swim to our Goals; sculling, diving and gliding together we reach 80 years young”.  Thanks, Margaret!

- Congratulations to Lois Frankel (7:30am Earlybirds) on the birth of her first grandchild on Aug 16^th!  His name is Azrael Krannich and he weighed 7 pounds 14 ounces.  

- Meredith Curren (7:30am Earlybirds), who has taken the Summer off from Masters to kayak with the Rideau Canoe Club, sent an update on her kayaking.  She is training 5-6 days per week and has seen huge improvements (20sec over 500m, which takes about 2.5min)!   She bought a new more competitive kayak, but it is tippier so it has been a challenge.  Meredith is participating in the Canadian Masters (CANMAS) Sprint Kayak/Canoe Championships in Welland on Aug 28^th, where the Rideau Canoe Club hopes to capture the “team burgee” for top overall team.  Good luck, Meredith!

- Thanks to Joanie Conrad (8:10pm Whitecaps) for passing on these great photos of the infinity pool on the Skypark of the Marina Bay Sands resort in Singapore (oops – forgot the link last time!): http://banella.com/marina-bay-sands-skypark-infinity-pool/.

- For those who are not yet sick of reading about me, here’s yet another interview about the upcoming induction into the IMSHOF: http://www.mastersswimmingontario.ca/new1.htm.

- 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:

- Thanks to Larry Durr (7:30am Earlybirds) for this article on how “little” Phelps has been training: “Before the 2007 world championships, where Phelps won all five of his individual events -- most by body lengths over the second-place finishers -- he was swimming up to 80,000 meters (49.7 miles) a week in training. This past year that weekly total has been closer to 30,000 meters (18.6 miles), Bowman says, although it reached 65,000 meters (40.4 miles) at a high-altitude training camp in May in Colorado Springs.” (http://www.usatoday.com/NEWS/usaedition/2011-07-22-1A-cover-Michael-Phelps_CV_U.htm)

- Unfair Advantage?!: 6’1” and size 13 feet Missy “Missile” Franklin: http://sportsillustrated.cnn.com/2011/more/08/15/Missy-Franklin-summer-swimming.ap/index.html?sct=mr_t11_a0

- Sheila Kealey (7:30am Earlybirds)'s Nutrition Digest Vol 20: You carefully fuel your workouts, but how does the rest of your diet stack up?: http://www.xcottawa.ca/articles.php?id=2283

- Exercise May Help Prevent Brain Damage Caused by Alzheimer’s: http://www.sciencedaily.com/releases/2011/08/110815095727.htm

- How to Keep Your Exercise Resolutions: http://www.sciencedaily.com/releases/2011/08/110816084502.htm

- Finally, Proof that Exercise Can Make You High!: http://www.nytimes.com/2008/03/27/health/nutrition/27best.html

- New Drug could Cure Nearly any Viral Infection: http://web.mit.edu/newsoffice/2011/antiviral-0810.html

- HGH Significantly Increases Sprint Capacity in Recreational Athletes: http://www.sciencedaily.com/releases/2010/05/100503174016.htm

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)

Well done to all who participated in the 800/1500m time trials on Tue Aug 16^th / Wed Aug 17^th.  Congratulations to Siobhan (the only one to improve this time) on her improvement in the 800!  Several others were very close.  Jamie Chalmers (6pm Whitecaps) was just 10 seconds over his best 800.  In the 1500, Susan Hulley (7:30am Earlybirds) and Mike Mopas (7:30am Earlybirds) were 15 and 21 seconds, respectively, over their previous bests.

800fs:

Siobhan Walsh (7:30am Earlybirds); 22sec

Susan Hulley (7:30am Earlybirds) is now the only one with perfect weekday attendance.  Let’s see if she can keep it up, until the end of next week!

7:30am Earlybirds (July 4-August 24^th; 22 workouts; range: 17-32; average: 24.2):

Perfect Attendance: Susan H

Missed 2 Workouts: Alan J

Missed 3 Workouts: Bill W, Christian C, Siobhan W, Stephanie LSF

6pm Whitecaps (July 4-August 23^rd; 22 workouts; range: 8-22; average: 14.9):

Missed 1 Workout: Jamie C

Missed 6 Workouts: Mike L, 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.  (Registration for 2012 will start in the Fall.)  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.

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

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

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

Sun Feb 12^th, 2012 Burlington Masters Meet SCM

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

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

May 18-21^st Canadian Masters Nationals, Kelowna, BC http://cmsc2012.ca/

Jun 3-17^thFINA World Aquatic Championships, Riccione, Italy http://www.finamasters2012.org/;

    qualifying times: http://www.fina.org/H2O/index.php?option=com_content&view=article&id=2229&Itemid=1082

Summer 2014 FINA World Aquatic Championships, Montreal (details TBA)

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

Sat Aug 13^th Technosport 4k Swim Meech Lake (29 participants)

Congratulations to Siobhan Walsh (7:30am Earlybirds) on completing this race, her longest to date, in 1:47.  Well done!

Sun Aug 14^th 1000 Islands Olympic Distance Triathlon, Brockville (1500m/40.4k/10k; 92 participants)

Congratulations to Robert on a huge improvement from his last triathlon, and in placing top 3 in his category!  Full results at: http://www.sportstats.ca.

Robert Fabes (7:30am Earlybirds; 50-54): 43^rd overall; 31^st male and 3^rd in age group in 2:40:30

Sat Aug 20^th Rideau Canoe Club Dragon Boat Festival

The Foolish SportChicks Dragon Boat team participated in their second festival (the first being the Ottawa Festival on Jun 18-19^th).  This women’s team is organized by Natalie Aucoin and Isabelle Fradette (7:30am Earlybirds), and includes many other Earlybird women.  Of the eight women’s teams, they placed 2^nd overall, behind the Galley Girls, a very experienced competitive team.  Awesome job, ladies!  Full details and results at: http://www.rideaucanoeclub.ca/home/dragon-boat/rcc-dragon-boat-festival.  And best of luck for the third and last festival of their season in Carleton Place on Sat Sept 10^th. 

Sun Aug 21^st Timberman Half Ironman, New Hampshire (1.9k/90k/21.1k; 2075 participants)

Congratulations to Susan N-Y, Colette and Brad on their great races!  Full results at: http://ironmantimberman.com/.

Brad Shapansky (7:30am Earlybirds; 45-49): 141^st overall and 19^th in age group in 5:12:40

Colette Kenney (7:30am Earlybirds; 50-54): 285^th overall and 4^th in age group in 5:43:31

Susan Nevitt-Yelle (7:30am Earlybirds; 45-49): 475^th overall and 19^th in age group in 5:55:35

Sun Aug 21^st Valleyfield Olympic Distance Triathlon (1500m/40k/10k; 149 participants)

Renee participated in this event with her daughter.  Full results at: http://www.sportstats.ca.

Naomi Robert (Renee’s daughter; 20-24): 132^nd overall; 5^th in age group in 2:54:01

Renee Robert (7:30am Earlybirds; 55-59): 146^th overall; 2^nd in age group in 3:48:31

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 30^th).

Ask the Coach

Dear Coach:  What’s the difference between build and descend?  Still Learning the Terminology

Dear S.L.t. Terminology:  Normally we use “build” to mean speeding up within a repeat, i.e. one swim where you start moderate and gradually increase the effort level so that you finish fast.  “Descend” is used for a series of repeats, all of the same length, where each one should be faster than the previous one.  Sometimes we will say to “build” through a set.  This is used when the repeats are different lengths, and each repeat is done at a higher effort level.

Dear Coach:  And what about build vs. fade?  Let Me Get This All Straight!

Dear L.M.G.T.A. Straight: Fade is the opposite of build – you are starting fast and gradually slowing down, either within a repeat or through a set.  (And, ascend is the opposite of descend – each repeat slower than the previous one.)

Lynn’s Private and Semi-Private Masters Swim Lessons

Tentative Fall Availability:

Sept-Dec: Mon and Fri 9:45-10:45am

Dec: some evenings / weekends during exams

(E-mail Lynn 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)

Masters Fall/Winter Programs:  Here are the details on the Fall/Winter Masters program. 

Registration for both Fall and Winter has started.  Please register early to ensure that you get into the group you want!  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

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