From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, October 12, 2011 11:38 AM

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

Subject: Carleton Masters Swimming Newsletter #290

Carleton Masters Swimming Newsletter #290                Wednesday, October 12^th, 2011

To:  Carleton Masters Coaches / Staff (9 addresses)

Bcc: Those Registered for Fall 2011 and Alumni: 7:30am Earlybirds I (39 addresses), 8:30am Earlybirds II (40 addresses), 6pm Whitecaps I (40 addresses), 7:10pm Whitecaps II (20 addresses), 8:10pm Whitecaps III (15 addresses), Saturday Only (3 addresses), Masters “Alumni” (30 addresses).

"When I was young I observed that nine out of every ten things I did were failures, so I did ten times more work." – George Bernard Shaw

Masters Program Notes and Cancellations

• There are no further cancellations this term. 
• The Fall session ends Thu Dec 15^th, Fri Dec 16^th, or Sat Dec 17^th, depending on your group(s).
• The 7:30am MWF, 8:30am MWF, and 6pm M/Tu/Th groups are full (waiting list available). 
• The following programs are nearing capacity:
• Fall 8:15am Sat Earlybirds: 6 spots left
• Winter 6pm M/Tu/Th Whitecaps: 9 spots left

MSO Registration

Anyone who plans to swim in any Masters Swimming competitions in 2012 needs to be registered with Masters Swimming Ontario.  This costs $35, if you pay by Mon Oct 31^st – cash or cheque payable to “Lynn Marshall”.  It will still be possible to register after that, but there will be an extra $1 charge for postage/handling.  More details under “Masters Swimming Competitions” below.

Swimmer Notes

Swimmer Updates:

- Date for your diary: The Masters Holiday Potluck Party is tentatively scheduled for the evening of Sat Dec 10^th at the home of Don Wells (6pm Whitecaps) and Joanie Conrad (7:10pm Whitecaps).  All Masters swimmers and their families are invited.  This is always a great feed and a chance to see you lane-mates fully dressed!  More details to follow.

- Tue Oct 4^th was a special day.  That’s when the 8:30am Earlybirds group filled up for the first time ever, with Jake Barton getting the last spot!

- It was great to see Robin Henderson (7:30/8:30am Earlybirds) back in the water on Mon Oct 3^rd – less than three weeks after her breast cancer surgery on Sept 13^th! 

- Best of luck to Penny Estabrooks (8:30am Earlybirds) for a quick recovery from toe surgery on Wed Oct 5^th.  She has a pin in her toe for about 6 weeks, and we hope to see her back in the pool shortly thereafter.

- Here’s an update from Derek Baas (6pm Whitecaps): “Just a quick note to let you know that the surgery to remove the tumour in my ear / head has been scheduled for October 12.  This is, of course, subject to postponement owing to emergencies, lack of hospital beds, etc but I am hopeful that all will go ahead as planned.  The procedure will probably last between 6 and 8 hours and I'll be in hospital for 2-7 days afterward depending on how things go.  Thanks to everyone for their words of encouragement and support over the past couple of months.  I'll send out a post-op update once I am up and about again.”  

- And here’s an update from George Tombler (x-6pm Whitecaps): “Please keep my name in your list to receive your Newsletter, although chances for joining the group are rather very remote. Still I am excited about the world's in Montreal for 2014, when, as you know, I'll be in my next age category, so please keep a spot for me; In the meantime I graduated from my small apartment pool, to Brewer Park where Poppy and I are engaged in something called Vitality.”

- My apologies to Shauna Ironside (8:30am Earlybirds) and her husband Andrew Geddes for getting his name wrong in the previous newsletter.  Shauna and Andrew got married on Sat Sept 17^th.

- Thanks to Steve Morton (x-6pm Whitecaps) for the latest on swimming tech gadgets:  There’s a new Garmin for swimming: http://www.engadget.com/2011/10/05/garmins-forerunner-910xt-sport-watch-begs-to-become-your-new-sw/.  Of course, if $400 is too expensive, there's still the Pool-Mate: http://www.swimovate.com/poolmate.html.

- Liz Christie (8:30am Earlybirds) is one of the organizers of this upcoming charity event:

   The National Capital Purina Walk for Dog Guides will be held on Sunday, October 16, 2011, and the Lions clubs of the Ottawa area are challenging the Carleton community to come out and show their support for service dogs.

   The approximately 5 km walk will take place along the Rideau River, starting at De La Salle High School and travel through New Edinburgh Park to finish at the Rockcliffe Retirement Residence on Porter Island. Walk, run, or roll along the beautiful Rideau River. Bring your service dog, your family dog, or your neighbour’s dog or just come on your own, as the route will be entirely accessible. Registration is free, and there are prizes for various fundraising targets.

   All proceeds from the walk will benefit the Lions Foundation of Canada, which is a charitable foundation founded by the Lions Clubs of Canada. Their mission is to provide service dogs to physically challenged Canadians in the areas of mobility, safety and independence, and they provide dog guides to Canadians through 5 on-going programs; Canine Vision, Hearing Ear, Special Skills, Seizure Response and Autism Assistance.  All these programs are funded through private donations only, and are offered to clients at no charge. There are absolutely no costs for the qualified client receiving a service dog, which includes meals, transportation, accommodation expenses and several weeks of training with their new companion at the training school in Oakville. 

   Come and show how the Carleton community cares about helping to provide service animals to Canadians!

   For more information and to find out how to register, go to http://sites.google.com/site/ncpw2011!

- Lynn Marshall (Coach) was featured in an article in the Ottawa Citizen on Sat Oct 1^st: http://www.ottawacitizen.com/sports/Carleton+swim+coach+masters+swimmer+rewrites+record+book+gains+spot/5485073/story.html.  While the photos were being taken (during 6pm Whitecaps Thu Sept 29^th), Gi Wu managed to cut his foot.  We thought he might end up in the background of the photo with his bleeding foot, but that photo was obviously rejected due to its gruesome nature J !

- Genevieve Mackwood (Technosport) recently finished 8^th overall (5^th female) in the 17.5 mile Ederle Swim from Sandy Hook to Manhattan in a time of 6:32:07.09: http://www.nycswim.org/Event/Event.aspx?event_id=2112&from=results and her comments at: http://www.mastersswimmingontario.ca/new1.htm. Great job, Gen!

- Robyn Ouimet and Manuel Roy (who filmed the 7:30am Earlybirds for a Masters Swimming Canada video last year) are pleased to announce the birth of their first child Camille Laurence Roy on Aug 16^th.  Check out the cute photo: http://carletonmasters.tripod.com/11photo/.

News Articles and Links:

- USA Triathlon Reviews Races in Light of Recent Deaths: http://sportsillustrated.cnn.com/2011/more/09/30/Triathlon-deaths.ap/index.html?sct=mr_t2_a9

- London 2012 Olympics Aquatic Center Complete (more great photos): http://www.designboom.com/weblog/cat/9/view/15906/zaha-hadid-london-aquatic-center-now-complete.html

- Aerobic Exercise Capacity Linked to Longevity: http://www.sciencedaily.com/releases/2011/09/110930102806.htm

- Train Low, Train High (not in the middle): http://www.pponline.co.uk/encyc/endurance-training-large-amounts-of-low-intensity-training-can-develop-base-conditioning-and-aid-recovery-41932

- Is Dietary Nitrate a Key to Enhanced Endurance Performance: http://www.pponline.co.uk/encyc/sports-nutrition-is-dietary-nitrate-the-key-to-enhanced-endurance-performance-41930

- You Can Think Your Way out of Pain: http://www.theglobeandmail.com/life/health/new-health/conditions/brain-health/you-can-think-your-way-out-of-pain/article2192230/

- 100-Year Old to Run Toronto Waterfront Marathon Oct 16^th: http://www.theglobeandmail.com/sports/more-sports/the-indefatigable-spirit-of-a-100-year-old-marathoner/article2184525/

- Lift Weights, Eat Mustard, Build Muscles? [Ed. Note: I’ve also heard that mustard is good for muscle cramps.]: http://www.sciencedaily.com/releases/2011/09/110929103216.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.  One silicone cap left 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.

Fall Session Information

The usual pool allocations and coaches are as follows:

7:30am Earlybirds: Deep End; Lynn

8:30am Earlybirds: Deep End; Lynn

6pm Whitecaps: Shallow Monday, Deep Tuesday/Thursday; Lynn

7:10pm Whitecaps: Shallow End; Mits

8:10pm Whitecaps: Shallow End; Mits

8:15am Saturdays: Shallow End; rotating coach schedule (see bulletin board / web site)

Exceptions will be mentioned here, if I have enough notice.

Lynn coached the 7:10pm and 8:10pm Whitecaps for Mits on Thu Sept 29^th (as he had a surprise 40^th birthday party to go to), and also on Thu Oct 6^th and Tue Oct 12^th as Mits was sick.

The time trials scheduled for the Fall session are as follows:

Mon Oct 17^th 400 free or IM (all)

Tue/Wed Oct 25/26^th 2 x 50 choice (6pm/7:30am/8:30am)

Mon Nov 7^th 200 (all)

Th/Fri Nov 24/25^th 1500/800 (all)

Tue/Wed Dec 6/7^th 100 (6pm/7:30am/8:30am)

Thu/Fri Dec 15/16^th relays (6pm/7:30am/8:30am)

This list is also available on the workout themes page – see link near the top of newsletter.

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are still a lot of you with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-Oct 12^th; 15 workouts; range: 23-31; avg.: 25.7):

Perfect Attendance: Angela D, Bruce B, Chris M, Zoe P

8:30am Earlybirds (Sept 7-Oct 12^th; 15 workouts; range: 19-30; avg.: 22.8):

Perfect Attendance: Amir B, Mark B

6pm Whitecaps (Sept 6-Oct 11^th; 15 workouts; range: 18-29; avg.: 25.1):

Perfect Attendance: Cam D, Don W, Nicole D

7:10pm Whitecaps (Sept 6-Oct 11^th; 15 workouts; range: 7-15; avg.: 10.7):

Perfect Attendance: Jamie C

8:10pm Whitecaps (Sept 6-Oct 11^th; 11 workouts; range: 6-12; avg.: 8.3):

Perfect Attendance: 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 2012 is now open.  Cost will $35 until Mon Oct 31^st, $36 after that.  Please pay by cash or cheque payable to “Lynn Marshall”.  Your MSO membership will be good until Dec 31^st, 2012.  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 Oct 15^th Brantford Fall Sprint Meet

http://www.mastersswimmingontario.ca/pdf/BrantfordFallSprintSplashOct2011.pdf

Sat Oct 22^nd Swim Ottawa Masters SCM Meet, Brewer Pool

http://www.mastersswimmingontario.ca/pdf/SplashnDash2011.pdf

Sat Nov 5^th Brossard Masters SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=11687

Nov 8-15^th Pan American Masters LCM Championships, Rio de Janeiro, Brazil 

http://www.panamericanmaster2011.org/?language=en

Sun Nov 13^th Etobicoke Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/EOMACSemiSeriousVII.pdf

Sat Nov 26^th Coupe de Montreal SCM https://registration.swimming.ca/MeetInfo.aspx?meetid=11759

Sat Dec 3^rd (TBC) Montreal North SCM Meet

Sun Dec 4^th Technosport SCM Meet (details TBA)

Sun Dec 11^th North York Pentathlon SCM Meet (details TBA)

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

Jan 3-10^th and 10-17^th: MSO Training Camps, Margarita Island, Venezuela http://www.npconsultants.com/oannesathletics/

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

Sun Jan 29^th Technosport Meet SCM (details TBA)

Sun Feb 12^th Burlington Masters SCM Meet

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

Sun Feb 19^th Cornwall Masters SCM Meet (details TBA)

Sun Mar 4^th Technosport SCM Meet (details TBA)

Mar 8-18^th PP Travel and Training Swim Cruise psimard34@sympatico.ca

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

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

Apr 13-15^th Quebec Masters SCM Championships, Gatineau

https://registration.swimming.ca/MeetInfo.aspx?meetid=11438

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

Sun May 6^th Thornhill Masters SCM Meet http://www.mastersswimmingontario.ca/pdf/ThornhillMay62012.pdf

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

Jun 3-17^th FINA 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!!)

Thu Oct 6^th 5k Run Wellness Challenge (690 participants)

Great job by Jamie!  He did this race at lunch time and was at workout at 6pm.  Full results at: http://www.sportstats.ca.

James Wildsmith (6pm Whitecaps): 37^th overall and 36^th man in 19:59,7 (19:51)

Sun Oct 9^th Fall Colours 10k Run (517 participants)

Congratulations to Natalie on beating her daughter J !!  Full results at: http://www.sportstats.ca/.

Natalie Aucoin (8:30am Earlybirds, 35-39): 60^th overall, 13^th woman, and 3^rd in her age group in 50:54.2

Brigitte Boland (Natalie’s daughter, 17&U): 149^th overall, 60^th woman, and 4^th in her age group in 56:12.2

Sun Oct 9^th Mohawk Hudson River Marathon, Albany, NY (928 participants)

Very well done, Mike, on a hot day!  Full results at: http://www.hmrrc.com/View/PDFs/Results/11mhrm.htm.

Michael Lau (6pm Whitecaps; 50-54): 41^st overall, 39^th man, and 2^nd in age group in 3:04:18 (3:04:16)

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:  Who/what is the “Man from Atlantis” from last week’s fly drills?  New (Young) Swimmer

Dear N.Y. Swimmer:  “Man from Atlantis” is a TV show from the 70s.  Here’s the intro which should explain where the Man from Atlantis fly drill comes from: http://www.youtube.com/watch?v=Smj78NAme9M.

Dear Coach:  Why should I breathe on both sides in freestyle?  Prefer One-Sided Breathing

Dear P.O-S. Breathing: First, if you prefer breathing on only one side when you race, that’s ok, as racing is a small percentage of your swimming.  The problem with breathing on one side when you train is that your stroke will be asymmetrical and it is common for that to eventually lead to shoulder injuries.  As Masters swimmers, we want to do all we can to avoid injury so that we can keep training for many years!  My recommendation is to figure out a way to breathe approximately the same number of times on your left and right over the course of your life.  For example, I prefer to breathe on my right.  I breathe to my right when I race, and when I’m going over 85% effort in workout.  The rest of the time I bilateral breathe, and I do some pull sets breathing only on my left to balance things out.  This has helped greatly reduce the tendonitis in my left shoulder (from 20 years of right-only breathing).  If you don’t like bilateral breathing, you can always pick a wall and breathe towards the same wall all the time (thus on the left for one length, on the right for the next, etc.).  It’s tough to learn to breathe on the other side if you’ve always breathed on one side, but take it in small steps, and it’s worth the struggle!  For those who do a lot of open water swimming, being able to breathe on both sides is important when swimming in wavy conditions.

Dear Coach:  When we worked on turns the other day, you didn’t explain how to do a legal back to free turn.  Can you go over that one?  Improving My Turns

I.M. Turns:  There are no rules for a back to free turn, as it never happens in a race.  It’s your choice whether you do a flip turn or an open (i.e. non-flip) turn.  If you do an open turn, you should stay on your back until you touch the wall.

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

Mon 9:45-10:45am: Oct 17, 24, 31; Nov 7, 21, 28; Dec 5, 12

Fri 9:45-10:45am: Nov 18; Dec 9, 16

Some evenings/weekends likely available in December, dates still to be confirmed.

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

Reminders

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; Coach: Lynn (Full for Fall: wait list available)

Earlybirds 2 (8:30-9:30am MWF): Barcode 3539; $126+HST; Coach: Lynn (Full for Fall: wait list available)

Whitecaps 1 (6:00-7:10pm MTuTh): Barcode 3549; $138+HST; Coach: Lynn (Full for Fall: wait list available)

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3553; $126+HST; Coaches: Mon: Lynn; Tue/Thu: Mits

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

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3540; $42+HST; Coaches: rotating schedule, see web site

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; Coach: Lynn

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

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

Whitecaps 2 (7:10-8:10pm MTuTh): Barcode 3554; $126+HST; Coaches: Mon: Lynn; Tue/Thu: Mits

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

Saturday Earlybirds (8:15-9:25am Sat): Barcode 3544; $42+HST; Coaches: rotating schedule, see web site

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 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