From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Wednesday, November 16, 2011 7:18 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 #293

Carleton Masters Swimming Newsletter #293                Wednesday, November 16^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).

· "Do not wait for your ship to come in – swim out to it"

The newsletter is a week early due to some time-sensitive announcements.

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).
• Due to Carleton hosting the men’s and women’s OUA (Ontario University Athletics) Water Polo Championships the next two weekends, the pool will be set up with the bulkhead at the deep end “point” to make a rectangular 25yd x 15.5m water polo pool.  Thus the Sat Nov 19^th and 26^th workouts will be in the remaining 34.5m shallow end – still the usual time and 6 lanes, but with lane-rope extenders added, which makes for a wavier than usual swim.  Three lengths is a “slow” 100m, due to the missing turn and the slightly longer distance.  Our apologies for the inconvenience, and thanks to Mits for coaching both these workouts!
• If you are planning to swim in the Winter term, you should sign up fairly soon, as the most popular groups are filling up.  The Winter 6pm group is now full – wait list available.
• For Fall, the 7:30am MWF and 6pm M/Tu/Th groups are full (waiting list available).  There is now one spot at 8:30am MWF, 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.

Swimmer Notes

Swimmer Updates:

 - Shauna Ironside (8:30am Earlybirds) successfully defended her thesis on Thu Nov 3^rd, completing 6 years of osteopathic manual practice studies at the Canadian College of Osteopathy (Toronto).  She is now officially an Osteopathic Manual Practitioner, in addition to being certified athletic therapist.  Congratulations, Shauna!

- Theresa Wallace (8:30am Earlybirds) wrote an article on local runner Yves Sikubwabo that appeared in the November Canadian Running Magazine.  Nicole Le Saux (7:30am Earlybirds) is featured in the article and a photo, as she and her husband, Jim Farmer (7:10pm Whitecaps) have taken Yves, who was living in a homeless shelter, into their home.  Here’s the article: http://carletonmasters.tripod.com/YvesSikubwaboCdnRunning2011.PDF.  Also, best wishes to Theresa for her arthroscopic surgery on both knees later this week!

- As many of you know, Debby Whately (6pm Whitecaps) is an avid paddler.  Her Dragon boat team is having a fundraiser selling Organic Free Trade Coffee.  They are selling one pound bags for $15. They have a medium dark roast in regular or decaf and you can get beans, regular grind or expresso grind.  If you are interested, please talk to Debby at workout or contact her via e-mail at: whately@cheo.on.ca.

- Penny Estabrooks (8:30am Earlybirds), who should soon be back in the pool after a lengthy break due to toe surgery, reports that she will be participating in a craft show Sun Dec 4^th 1-4pm at 94 Cameron Ave in Old Ottawa South.  In addition to Penny’s cards (http://www.pennye.ca/art/cards_Nov11.html), there will be crafters with placemats, jewelry, soap, loot bags, doggy treats, stocking stuffers, fudge, and more.

- 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!  Full details in the next newsletter

- Thanks to Heather Guthrie (6pm Whitecaps) for donating caps to the club!  If anyone else has any they don’t need, we’ll be happy to take them off your hands.  Caps with numbers on them are fine.  We sell the latex ones for 50c, and the silicone for $2, with profits going towards the club MSO registration fee.

Bushtukah Fall Shopping Night:  On Sat Nov 20^th 5-9pm, Bushtukah is having their annual shopping night.  Details at: http://bushtukah.com/articles/news-and-events-pg344.htm.

News Articles and Links:

- Does Ibuprofen Reduce Delayed Onset Muscle Soreness (DOMS)?: http://www.pponline.co.uk/encyc/ibuprofen-pain-treatment-in-sport-24

- Training Changes your (Epi)Genetics: http://sweatscience.com/training-changes-your-genetics-or-rather-epigenetics/

- More Evidence Against Vitamin Use: http://well.blogs.nytimes.com/2011/10/11/more-evidence-against-vitamin-use/

- Stretching Doesn’t Prevent or Reduce Muscle Soreness: http://sweatscience.com/stretching-doesnt-prevent-or-reduce-muscle-soreness/

- Do We Have a Set Point for Exercise?: http://well.blogs.nytimes.com/2011/10/19/do-we-have-a-set-point-for-exercise/

- Recover Right with Whole Foods: http://www.runningtimes.com/Article.aspx?ArticleID=24170

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.

Swim Caps for Sale:  The money raised selling these caps goes towards the $45 annual fee to register Carleton Masters with Masters Swimming Ontario.  Latex caps are 50c and silicone caps $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.

As per the note at the top of the newsletter, Sat Nov 19^th and Sat Nov 26^th will be 6-lane shallow 34.5m set up.

The high school meet on Thu Dec 1^st will finish by 6pm, so 6pm Whitecaps will be in the deep end as usual.

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)

Thu/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.

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are still 6 swimmers with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-Nov 16^th; 30 workouts; range: 21-31; avg.: 25.3):

Perfect Attendance: Angela D, Bruce B, Zoe P

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

Missed 2 Workouts: Alan J

Missed 3 Workouts: Brad S, Dave C, Susan H

8:30am Earlybirds (Sept 7-Nov 16^th; 30 workouts; range: 14-30; avg.: 22.2):

Missed 1 Workout: Mark B

Missed 2 Workouts: Margaret DK

Missed 3 Workouts: Colette K, Isla P

6pm Whitecaps (Sept 6-Nov 15^th; 30 workouts; range: 18-32; avg.: 25.0):

Perfect Attendance: Cam D, Don W

Missed 1 Workout: Deb Low, Nicole D

Missed 2 Workouts: Jamie W, Lee S

Missed 3 Workouts: Sean D

7:10pm Whitecaps (Sept 6-Nov 15^th; 30 workouts; range: 6-15; avg.: 10.2):

Perfect Attendance: Jamie C

8:10pm Whitecaps (Sept 6-Nov 15^th; 21 workouts; range: 5-12; avg.: 8.5):

Missed 2 Workouts: Veronica T

Missed 3 Workouts: Paul D

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 is $36.  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 26^th Coupe de Montreal SCM https://registration.swimming.ca/MeetInfo.aspx?meetid=11759

Sat Dec 3^rd Montreal North SCM Meet https://registration.swimming.ca/MeetInfo.aspx?meetid=12025

Sun Dec 4^th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportdec42011.pdf

Sun Dec 11^th North York Pentathlon SCM Meet

http://www.mastersswimmingontario.ca/pdf/NorthYorkPentathlonDec2011.pdf

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 http://www.mastersswimmingontario.ca/pdf/ATBJan222012.pdf

Sun Jan 29^th Technosport Meet SCM http://www.mastersswimmingontario.ca/pdf/technosportjan292012.pdf

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)

Sat Feb 25^th Nepean Masters LCM Winterlude Meet

http://www.mastersswimmingontario.ca/pdf/2012NepeanMastersWinterlude.pdf

Sun Mar 4^th Technosport SCM Meet http://www.mastersswimmingontario.ca/pdf/technosportmarch42012.pdf

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!!)

Sun Nov 13^th Etobicoke Masters Meet

Jamie C was Carleton’s only representative.  Full results at: http://mymsc.ca/ShowMeet.jsp?id=428.  Congrats to Jamie on completing his first 100 fly (on his 3^rd try!), and his first 400fs.  In the 400fs, he beat George Tombler (x-6pm Whitecaps)’s 1992 club record by 0.25 seconds!  The updated club records are at: http://carletonmasters.tripod.com/111113.Records.pdf.

Jamie Chalmers (7:10pm Whitecaps, 65-69): 1^st: 100fs (1:21.76 PB and club record), 400fs (8:26.53 club record), 100bk (1:41.43 PB), 100fl (2:22.91 club record); 4^th: 100IM (1:46.95 PB)

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 Nov 15^th).

Ask the Coach

Dear Coach:  I’d like to do more long rest sprinting in workout.  Can you add more sprint sets?  A Sprinter

Dear A. Sprinter:  As not everyone likes to do a lot of sprinting, I don’t want to add a lot more sprint sets.  However, for any “special needs” we can always adjust the workout for you or your lane so that you can get the additional sprinting that you need.

Dear Coach:  Is one-arm fly legal in a fly race?  Just Wondering

Dear J. Wondering:  No!  You can do as few arm movements as you like (assuming that you are doing fly kick), but each arm movement must be symmetrical.

Dear Coach:  When I do a track start, should my dominant foot be forward or back?  Learning to Race

Dear L.t. Race:  It depends on the person.  Try it both ways and figure out which feels best to you.

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

Mon 9:45-10:45am: Dec 5, 12

Fri 9:45-10:45am: Dec 9, 16

Some evenings/weekends likely available in December, dates coming soon!

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 (One spot now 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 (Full for Winter: wait list available)

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