From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, October 26, 2011 2:34 PM

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 #291

Carleton Masters Swimming Newsletter #291                Wednesday, October 26^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 (39 addresses), 6pm Whitecaps I (41 addresses), 7:10pm Whitecaps II (22 addresses), 8:10pm Whitecaps III (18 addresses), Saturday Only (3 addresses), Masters “Alumni” (33 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).
• For Fall, the 7:30am MWF, 8:30am MWF, and 6pm M/Tu/Th groups are full (waiting list available).  There are  several spots in the 8:15am Sat group, and quite a few in the 7:10pm M/Tu/Th and 8:10pm Tu/Th groups.  Prices are now pro-rated for the rest of the Fall term.
• If you are planning to swim in the Winter term, you should sign up fairly soon, as the most popular groups are filling up, especially 6pm.

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.  It would be great to get a few more Carleton swimmers out to the local meets.  If you’re sitting on the fence about competitions and want more information or encouragement, talk to some of those who compete regularly: Sandy Lawson (7:30am Earlybirds), Natalie Aucoin (8:30am Earlybirds), and Jamie Chalmers (7:10pm Whitecaps).

Swimmer Notes

Swimmer Updates:

- Kelly Meaney (6pm Whitecaps) and Terry are getting married in Montreal on Sat Oct 29^th.  After that they will be honeymooning in London and Mauritius!  Congratulations, Kelly and Terry.

- Tamsin Douglas (7:30am Earlybirds) is teaching “Yoga for Athletes” at the PranaShanti Yoga Centre (52 Armstrong St; http://www.pranashanti.com/).  This course runs Wed 6:30-7:45pm Nov 9^th  to Dec 14^th.  Cost is $90 (drop in $18 per class).  A free introductory class will be held Wed Nov 2^nd 6:30-7:30pm.

- Congratulations to Chris Macknie (7:30am Earlybirds) and Rick Hellard (7:30am Earlybirds) on their 1-2 finish in the 9RunRun Half Marathon last weekend – details in the “Race Results” section below.

- Derek Bass (6pm Whitecaps) reports that his first surgery went well, but they spent the whole time clearing a path through the veins around the tumour, so he will go back for part two in a few weeks.  Derek was in hospital from Tuesday through Sunday after the first surgery to allow his nose to heal from all the prodding.  For those who are interested, here’s more information on the Endoscopic Endonasal Approach Surgery that Derek is having: http://www.youtube.com/watch?v=_fioC34LZeg, and some information on his surgeon: http://www.prlog.org/10350446-saint-johns-health-center-appoints-dr-amin-kassam-to-develop-new-neuroscience-institute.html.  Best of luck for round 2, Derek!

- A big thank you to Carla Sowinski (8:30am Earlybirds) for bringing chocolate cupcakes on Fri Oct 21^st to celebrate Coach Lynn Marshall’s IMSHOF induction.  The talking card is great, too!

- Date for your diary: The Masters Holiday Potluck Party is 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.

- Thank you to author Louise Rachlis (x-Earlybirds) and editor Chris Macknie (7:30am Earlybirds) for featuring me in today’s issue of “the Wrap”: http://carletonmasters.tripod.com/wrap111026.pdf.  Chris even brought some hard copies to the pool this morning – hot off the press!

News Articles and Links:

- Here’s an article on an amazing Masters Swimmer, Laura Val (who I met at the IMSHOF induction ceremony) – see pages 55-56: http://www.finamagazine.org/FinaMagazine_2011-5.pdf

- And for more inspiration: 100 year old completes Toronto Marathon: http://www.cbc.ca/news/canada/toronto/story/2011/10/16/fauja-singh-toronto-marathon321.html

- Billy Mills 1964 Olympic 10k Track Final (Inspiring Video recommended Marty Raymond (x-Whitecaps) who is off to Hawaii in a few weeks for yet another Ultraman): http://www.youtube.com/watch?v=l5vOhMwRQwI&feature=share

- Cheating Father Time: With Exercise You Can Be Fitter than Someone 30 Years Younger: http://www.sciencedaily.com/releases/2011/10/111011074635.htm

- Deceiving the Brain Can Lead to 5% Improvement: http://www.sciencedaily.com/releases/2011/10/111017075514.htm

- Healthy Habits for the Off-Season (if you have one!) recommended by Tamsin Douglas (7:30am Earlybirds): http://lavamagazine.com/training/serious-recovery-healthy-habits-for-the-off-season/#axzz1b4YpfBjl

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.

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)

And the two Fall fin days:

Tue/Wed Oct 18/19^th 6pm/7:30am/8:30am

Thu/Fri Dec 1/2^nd 6pm/7:30am/8:30am

This list is also available on the workout themes page: http://carletonmasters.tripod.com/mastplanfall11.pdf.

Congratulations to all those who participated in the 400 time trial on Mon Oct 17^th, especially those brave enough to do 400IM!  As many of those who did IM were doing a 400IM for the first time, all the improvements were in 400fs.  The two biggest improvements were by Christian Cattan and Fouad Hejazi (both 7:30am Earlybirds) who improved by 34.3 and 25.7 seconds, respectively!  The biggest improvement by a woman was 15 seconds by Isabelle Fradette (8:30am Earlybirds).  A list of all those who improved follows:

400fs:

Christian Cattan (7:30am Earlybirds) 34.3

Fouad Hejazi (7:30am Earlybirds) 25.7

Isabelle Fradette (8:30am Earlybirds) 15.0

Isaac Fierro Marquez (6pm Whitecaps) 12.4

Ray Anderson (7:30am Earlybirds) 9.4

Sandy Lawson (7:30am Earlybirds) 5.5

Susan Hulley (7:30am Earlybirds) 5.0

Paige Kosek (7:30am Earlybirds) 3.4

Sean Dawson (6pm Whitecaps) 2.9

David Caldwell (7:30am Earlybirds) 1.1

Thanks to all who participated in the 50m time trials on Tue Oct 25^th / Wed Oct 26^th.  There were some great swims and lots of improvements.  The biggest improvement was by Margaret King (7:30am Earlybirds) who improved her 50fl by 4 seconds!  Other huge improvements were made by Christian Cattan (7:30am Earlybirds) with a 2.6 second improvement in his 50br, and Lucie Boudreau (8:30am Earlybirds) improved her 50bk by 2.5 seconds.  In the 50fs both Malika Shaath (8:30am Earlybirds) and Amelia Zimmermann (6pm Whitecaps) improved by 2 seconds.  There were four swimmers who improved in both their 50s: Amelia, Christian, Bruce Brown (7:30am Earlybirds), and Lois Frankel (7:30am Earlybirds).  Special mention to Natalie Aucoin (8:30am Earlybirds) who beat not only her best time trial time, but also her best meet time from last weekend in her 50fl, and to Francois Jacques (7:30am Earlybirds) may only have tied his best 50fs time, but that time was from 8 years ago!  Those who improved or tied their times are listed below. 

50fs

Amelia Zimmermann (6pm Whitecaps) 2.0

Malika Shaath (8:30am Earlybirds) 2.0

Robert Fabes (7:30am Earlybirds) 1.4

Christian Cattan (7:30am Earlybirds) 1.2

Bruce Brown (7:30am Earlybirds) 0.2

Lois Frankel (7:30am Earlybirds) 0.2

50bk

Lucie Boudreau (8:30am Earlybirds) 2.5

Amelia Zimmermann (6pm Whitecaps) 1.3

Bruce Brown (7:30am Earlybirds) 0.1

50br

Christian Cattan (7:30am Earlybirds) 2.6

Chris Kent (8:30am Earlybirds) 1.8

Mike Mopas (7:30am Earlybirds) 1.3

Amir Banihashemi (8:30am Earlybirds) 0.9

Lois Frankel (7:30am Earlybirds) 0.3

50fl

Margaret King (7:30am Earlybirds) 4.0

Natalie Aucoin (8:30am Earlybirds) 0.5

Don Wells (6pm Whitecaps) 0.2

Alan Jowett (7:30am Earlybirds) 0.1

Best Time Ties

Brad Shapansky (7:30am Earlybirds) 50fs

Francois Jacques (7:30am Earlybirds) 50fs

Sara Domina (6pm Whitecaps) 50fl

Susan Hulley (7:30am Earlybirds) 50br

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are still 8 swimmers with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-Oct 26^th; 21 workouts; range: 21-31; avg.: 25.3):

Perfect Attendance: Angela D, Bruce B, Zoe P

Missed 1 Workout: Alan J, Chris M, Christian C, Ursula S

8:30am Earlybirds (Sept 7-Oct 26^th; 21 workouts; range: 14-30; avg.: 22.2):

Perfect Attendance: Mark B

Missed 1 Workout: Natalie A

6pm Whitecaps (Sept 6-Oct 25^th; 21 workouts; range: 18-29; avg.: 24.8):

Perfect Attendance: Cam D, Don W, Nicole D

Missed 1 Workout: Deb Low

7:10pm Whitecaps (Sept 6-Oct 25^th; 21 workouts; range: 7-15; avg.: 10.5):

Perfect Attendance: Jamie C

8:10pm Whitecaps (Sept 6-Oct 25^th; 15 workouts; range: 5-12; avg.: 8.2):

Missed 2 Workouts: Elaine C, Veronica T

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 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!!)

Sat Oct 15^th Brantford Masters Meet

Jamie C attended and did well, especially considering that he had both a cold and a sprained toe!  Congratulations on your two PBs.  Full results at: http://mymsc.ca/ShowMeet.jsp?id=411. 

Jamie Chalmers (7:10pm Whitecaps; 65-69): 1^st 100fs (1:27.83); 2^nd 50fs (37.99), 50bk (46.51 PB), 50br (58.19 SC PB)

Tue Oct 18^th Ottawa Schools Swim Meet

Congratulations to Amelia Zimmermann (6pm Whitecaps) who placed 2^nd in the open women’s 100 free at this swim meet.  Later in the day she played tennis, and then swam with Masters! 

Sat Oct 22^nd 9RunRun Half Marathon, Stittsville (527 participants)

Congratulations on your great runs!  A PB by Chris, and very close to PBs for both Rick and Susan!  Full results at: http://www.sportstats.ca. 

Chris Macknie (7:30am Earlybirds; 40-49): 1^st overall, 1^st man and 1^st in age group in 1:18:46.0

Rick Hellard (7:30am Earlybirds); 40-49): 2^nd overall, 2^nd man and 2^nd in age group in 1:19:25.6

Susan Nevitt-Yelle (8:30am Earlybirds; 40-49): 102^nd overall, 13^th woman, and 4^th in age group in 1:43:45.1 (1:43.41.2)

Sat Oct 22^nd Swim Ottawa Meet, Brewer Pool (40 participants)

Three Carleton swimmers participated.  This was a low key meet with most swimmers from Swim Ottawa and a not particularly “fast” pool, but it was well organized and Sandy and Natalie enjoyed the fun relays at the end.  In one, two swimmers at a time had to carry an opened newspaper without it getting wet.  In the other, each swimmer had to push a balloon and then the last person had to pop it by sitting on it!  It would be great to get more of our swimmers to sign up with MSO, so that we have a bigger presence at the local meets, and can field relays!  Full results at: http://mymsc.ca/ShowMeet.jsp?id=412.  Here’s how we did:

Natalie Aucoin (8:30am Earlybirds; 35-39): 1^st: 50fs (34.94 PB), 100fs (1:21.36), 200fs (2:56.48); 2^nd: 50fl (41.13 PB)

Sandy Lawson (7:30am Earlybirds; 45-49): 1^st: 50fs (36.13), 100fs (1:17.40 PB), 200fs (2:55.70), 50bk (47.28 PB)

Lynn Marshall (Coach; 50-54): 1^st: 50fs (30.37), 100fs (1:04.59), 200br (3:04.07 Ontario / Club Record), 100IM (1:14.67)

Sun Oct 23^rd Rattle me Bones 10k, Ottawa (887 participants)

Good job by the Robert family!  Full results at: http://www.sportstats.ca. 

Aaron Robert (Renee’s youngest son; 15-19): 199^th overall, 170^th man and 43^rd in age group in 48:57.1 (48:52.8)

Renee Robert (8:30am Earlybirds; 50-59): 533^rd overall, 180^th woman and 18^th in age group in 58:37.1 (58:10.8)

Andy Robert (Renee’s husband; 60-69): 601^st overall, 381^st man and 17^th in age group in 1:00:01.1 (59:01.4)

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:  Can you let us know in advance when we’re going to use fins?  Mine are At Home

Dear M.a.A. Home: The Fall workout themes (http://carletonmasters.tripod.com/mastplanfall11.pdf) have this information – check out the “Special Sets” column.  I’ve also added this below the time trial list in the “Fall Session Information” section above.

Dear Coach:  I had a severe allergic reaction around my eyes after swimming the other day.  Do you think this is likely from my goggles or from the pool water, or what?  Very Puffy Eyes

Dear V.P. Eyes:  Sorry to hear about this.  I expect that the culprit is your goggles.  The pool chemicals can cause the material in the goggles to break down over time.  For example, see: http://www.cmaj.ca/content/171/11/1339.full for a description of allergic contact dermatitis to swim gear.  I’d recommend new or different goggles.

Dear Coach:  After our recent 400m freestyle time trial I was Googling to find out what a good time is for this event, and found many times between 4 and 5 minutes.  What should I be aiming for and how can I reach this goal?  Rapidly Improving Young Swimmer

Dear R.I.Y. Swimmer: Goal setting is a challenge.  It depends a lot on your age, commitment, swimming history, etc.  Goals also need to be attainable, so don’t raise the bar too high (or too low)!  Let’s say that your current time for a 400 is 7:00.  Hoping for 5:00 by next term would be too ambitious.  Basically you need to continue working on both speed and endurance.  To get to under 6:00 will likely take 6-12 months, and require moving up at least one lane at swim practice, plus training consistently 3-4 times per week.  As a long term goal, I’d suggest aiming to reach 400 points in at least one event (see http://swimnews.com/ipspoints).  That’s 5:26 for men’s 400 free.  In the meantime, set short term goals of improving in most of the time trials this term.

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

Mon 9:45-10:45am: Oct 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