From: Lynn Marshall [lynnmarshall@sympatico.ca]

Sent: Saturday, December 10, 2011 5:56 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 #295

Carleton Masters Swimming Newsletter #295                Saturday, December 10^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” (34 addresses).

“Save the earth…  It's the only planet with chocolate!”

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).
• Details on the Interim Workouts are in the next paragraph.
• Note that the only public swim offered at Carleton from Dec 17-23^rd, and 27-30^th is from 1:30-4:30pm.  The building is closed Dec 24-26^th, Dec 31^st, and Jan 1^st.  The weight room / cardio room hours over the holidays will be 8am-7:30pm weekdays and 9am-7pm weekends.
• If you are planning to swim in the Winter term (starting Tue Jan 3^rd), you should sign up fairly soon, as the most popular groups are filling up.  The Winter 6pm group is now full – wait list available.  The 7:30am group has about 7 spots left.

Interim Workouts

In between the end of the Fall session and the start of the Winter session, we are offering some interim workouts. Each workout costs $4.85 (the cost of a public swim pass). Note that these workouts are only open to those with a valid Athletics membership (or student/staff card) for the date/time of the workout. Note that if you have a morning-only membership, it is good all day on "reduced hours" days, i.e. all of these dates.

- Guests (who do not have to be members) are welcome, if they pay the $4.85 fee and are accompanied by a member.

- You must pay the public swim $4.85 fee at the Welcome Centre, get a receipt, write your name on the back, and give your receipt to the coach on deck before you get in the water. No receipt, no swim, no exceptions!!

Workout Dates/Times:

Mon Dec 19th 7:30-8:30am: Coach: Lynn; Theme: short IM
Mon Dec 19th 6:00-7:15pm: Coach: Mits; Theme: short IM
Tue Dec 20th 6:00-7:15pm: Coach: Mits; Theme: long fs
Wed Dec 21st 7:30-8:30am: Coach: Lynn; Theme: long fs
Thu Dec 22nd 6:00-7:15pm: Coach: Mits; Theme: mid ch
Fri Dec 23rd 7:30-8:30am: Coach: Lynn; Theme: mid ch
Tue Dec 27th 6:00-7:15pm: Coach: Lynn; Theme: mid IM
Wed Dec 28th 6:00-7:15pm: Coach: Lynn; Theme: long ch
Thu Dec 29th 6:00-7:15pm: Coach: Lynn; Theme: short fs

Carleton Masters Holiday Party: Sat Dec 10^th 6:30pm

Thanks once again to Don Wells (6pm Whitecaps) and Joanie Conrad (7:10pm Whitecaps), along with Sam and Ben (x-Safety Supervision) for hosting the Masters Christmas Potluck party.  It will be held on Sat Dec 10^th starting at 6:30pm at 376 Hamilton Avenue.  Please bring a dish to share, and BYOB.  Hope to see you there!  It’s always a great feed and fun to see your lane-mates with clothes on J !  Full details and map at: http://carletonmasters.tripod.com/christmas2011.pdf.

Swimmer Notes

Swimmer Updates:

- Lynn has received a shipment of new nose clips.  This includes a limited number of size small and size large, as well as the usual mediums.

- Ursula Scott (7:30am Earlybirds) sings with the Orpheus Choral Group which is performing its Christmas concert for family and friends on Sat Dec 17^th at 7pm at the Riverside United Church, 3191 Riverside Drive, south of Walkley.  Admission is free but donations accepted.  Refreshments served afterwards.

- 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.

Swimming News:

Check out the latest Speedo Fastskin 3 for 2012: http://scallywagandvagabond.com/2011/11/speedo-fastskin3-is-set-to-be-the-new-swimmer-attire-and-watch-the-records-tumble/

News Articles and Links:

- Endurance Training Increases Mitochondria in Brain Cells and Desire to Exercise: http://sweatscience.com/brain-endurance-mitochondria-and-the-desire-to-exercise/

- Reebok to Pay $25M Over Toning Shoe Claims: http://www.nytimes.com/2011/09/29/business/reebok-to-pay-in-settlement-over-health-claims.html?ref=nutrition

- Elite Cross-Country Skiing Linked to Increased Risk of Subsequent Arrhythmias: http://www.sciencedaily.com/releases/2011/08/110829114029.htm

- Sports Nutrition: The latest on Low Glycogen Training: http://www.pponline.co.uk/encyc/sports-nutrition-the-latest-research-into-low-glycogen-training-42067

- Exercise Has Numerous Beneficial Effects On Brain Health and Cognition, Review Suggests: http://www.sciencedaily.com/releases/2011/07/110725132656.htm

- Faster and Stronger, just for How Much Longer: http://www.smh.com.au/sport/swimming/faster-and-stronger-just-for-how-much-longer-20110723-1hu5w.html#ixzz1T3gckm9O

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.

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.

Thanks to all those who participated in the 100 time trial on Tue Dec 6^th and Wed Dec 7^th.  There were lots of great swims and many improvements.  First, a great job by Natalie Aucoin (8:30am Earlybirds) who improved her 100fly by 11.2 seconds.  Even more surprising is that her previous time was done in a swim meet, which is generally quite a bit faster than in workout!  Other big improvements were by Fouad Hejazi (7:30am Earlybirds) and Madelayne DeGrace (7:30am Earlybirds) who improved by 6.9 seconds in 100fs and 5.8 seconds in 100bk, respectively.  Of special note is that Robin Henderson (8:30am Earlybirds) improved her 100fs by 1.7 seconds, despite currently undergoing radiation treatment for breast cancer!  Also, Tony Revitt (8:30am Earlybirds) broke 1:00 for the first time in 100fs with a 59.9!  Well done, all!  Here’s the list of all those who improved:

100fs

Fouad Hejazi (7:30am Earlybirds) 6.9

Mike Mopas (7:30am Earlybirds) 4.4

Carol Alexander (8:30am Earlybirds) 3.6

Isabelle Fradette (8:30am Earlybirds) 3.5

Angela Davis (7:30am Earlybirds) 3.3

Robin Henderson (8:30am Earlybirds) 1.7

Andrea Chandler (8:30am Earlybirds) 1.1

Tony Revitt (8:30am Earlybirds) 1.0

Paul Scully (8:30am Earlybirds) 0.3

100bk

Madelayne DeGrace (7:30am Earlybirds) 5.8

100br

Shauna Ironside (8:30am Earlybirds) 4.9

Siobhan MacManus (7:30am Earlybirds) 2.2

Margaret King (7:30am Earlybirds) 0.9

100fl

Natalie Aucoin (8:30am Earlybirds) 11.2

Dawn Walsh (8:30am Earlybirds) 3.2

Mark Blenkinsop (8:30am Earlybirds) 0.9

100IM

Lucie Boudreau (8:30am Earlybirds) 4.5

Brad Shapansky (7:30am Earlybirds) 4.5

Alan Jowett (7:30am Earlybirds) 3.0

Robert Fabes (7:30am Earlybirds) 1.8

Carla Sowinski (8:30am Earlybirds) 1.7

Amir Banihashemi (8:30am Earlybirds) 1.3

Here you will find information on the weekday workout attendance, including a list of the swimmers with perfect weekday attendance.  There are still 5 swimmers with perfect attendance.  Keep it up!  (Please let me know of any errors or omissions.) 

7:30am Earlybirds (Sept 7-Dec 9^th; 40 workouts; range: 17-31; avg.: 24.7):

Perfect Attendance: Angela D, Bruce B, Zoe P

Missed 1 Workout: Chris M

Missed 2 Workouts: Ursula S

Missed 3 Workouts: Alan J

8:30am Earlybirds (Sept 7-Dec 9^th; 40 workouts; range: 13-30; avg.: 21.9):

Missed 1 Workout: Mark B

Missed 2 Workouts: Margaret DK

Missed 3 Workouts: Colette K

6pm Whitecaps (Sept 7-Dec 8^th; 40 workouts; range: 18-32; avg.: 24.7):

Perfect Attendance: Cam D, Don W

Missed 1 Workout: Nicole D

Missed 2 Workouts: Deb Low, Lee S

Missed 3 Workouts: Jamie W, Sean D

7:10pm Whitecaps (Sept 7-Dec 8^th; 40 workouts; range: 6-15; avg.: 10.0):

Missed 1 Workout: Jamie C

8:10pm Whitecaps (Sept 7-Dec 8^th; 28 workouts; range: 5-12; avg.: 8.6):

Missed 3 Workouts: 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 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.

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

Sun Jan 1^st Great Canadian Chill, Britannia Beach http://ottawa.thesearsgreatcanadianchill.ca/

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 22^nd Brockville Masters Meet http://www.mastersswimmingontario.ca/pdf/BrockvilleASMJan222012.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!!)

Sat Dec 3^rd Santa Shuffle 5k

This was Susan Nevitt-Yelle (8:30am Earlybirds)’s 12^th race this year – one per month.  She was the 3^rd woman overall in 23:30.  Great job Susan!

Sat Dec 3^rd Montreal Nord Masters Meet

Jamie Chalmers (7:10pm Whitecaps) was Carleton’s only participant.  He missed a few events due to his goggles disappearing, but completed his first 800m in a swim meet (he has done that previously in workout).  Well done, Jamie!  Full results at: http://mymsc.ca/ShowMeet.jsp?id=432. 

Jamie Chalmers (7:10pm Whitecaps; 65-69): 1^st 100fs (1:23.61); 2^nd 800fs (18:16.25)

Sun Dec 4^th Technosport Masters Meet, Ottawa U

This meet had a 6am warm up and 6:30am start.  However, the head lifeguard had a flat tire and was late, so we didn’t even get into the change rooms until about 6:05am, which meant for an even shorter warm up than planned.  The meet was over by about 8:30am.  Most swimmers felt awake about the time they finished breakfast! 

   There were four Carleton swimmers, plus Larry Durr (7:30am Earlybirds) who was swimming for Technosport.

   Thanks to Sandy Lawson (7:30am Earlybirds)’s husband, Eric, for being chief timer, and Madelayne DeGrace (7:30am Earlybirds)’s father, Mike, who was the starter.  Without the volunteers, these meets wouldn’t happen!

Larry swam an “exhibition” 50 free as the first person on his Technosport relay.  There as a false start, but no one stopped him.  He decided that he’d done enough at that point, and chose not to swim again.  Lynn didn’t hear the “take your marks” in her 200 free and thus gave the rest of the field a 2 second head start – not a wise move when racing faster swimmers!

   Official results are not yet available, but here are our approximate times:

Natalie Aucoin (8:30am Earlybirds; 35-39): 50fs (35), 100fs (1:19), 200fs (2:56), 50fl (39.8)

Lee Storm (6pm Whitecaps; 40-44): 200fs (2:35), 100bk (1:25), 100br (1:33), 100IM (1:21)

Sandy Lawson (7:30am Earlybirds; 45-49): 50fs (36.94), 100fs (1:18.94), 200fs (2:49)

Lynn Marshall (Coach; 50-54): 50fs (29.66), 100fs (1:04.6), 200fs (2:16), 100fl (1:10.7), 100IM (1:13.50 Ontario Record)

Larry Durr (7:30am Earlybirds; 70-74): 50bk (43), 100bk(1:37), 50br (46.9)

Tue Dec 7^th Ottawa High School Championships, Nepean Sportsplex

Amelia Zimmermann (6pm Whitecaps) was swimming for Nepean High School.  She won the 50fs in 30.2, and was 2^nd in the 200fs in 2:27.  The Nepean girls 4x50fs relay was also 2^nd in 2:10.  Great job, Amelia!!

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 Dec 3^rd).

Ask the Coach

Dear Coach:  After my knee surgery, I’m finding freestyle much more difficult than backstroke.  Why would that be?  Rebuilding My Strength

Dear R.M. Strength:  Due to the current weakness in your leg, when you swim freestyle, you are having a hard time kicking your leg (heel) back up towards the surface of the water.  Thus, each time you kick, your leg goes deeper in the water and affects your body position, which makes it tough going!  On your back, the fact that you have a hard time moving your heel down is a good thing, as it keeps your legs at the surface.  Keep building up the strength and your freestyle will soon feel better.

Lynn’s Private and Semi-Private Masters Swim Lessons

Fall Availability:

Sun Dec 18th: 8:00-9:00am

Sun Dec 18th: 9:00-10:00am

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