Carleton Masters Swimming Newsletter #149                          Sunday, July 30^th, 2006

 

To:  Carleton Coaches (11 addresses)

 

Bcc: Those Registered for Fall 2005 / Winter/Spring/Summer 2006 and Alumni: High Intensity (4 addresses), 6:30am Earlybirds (32 addresses); 7:30am Earlybirds (41 addresses), 8:30am Earlybirds (30 addresses), 6pm Whitecaps "A" (61 addresses), 6pm Whitecaps "B" (44 addresses), Nightcaps (37 addresses), Masters "Alumni" (37 members).

 

 

Summer Session Cancellations

There will be no Masters workouts on Mon Aug 7^th (Civic Holiday), although there is a public swim 11:45am-3:30pm on that date.  There is a workout 10-11am on Sat Aug 5^th.

 

 

Men’s Locker Room: Shower Area Repairs (tentative plan: dates may change!)
In order to replace some areas of floor tiles in the showers of the men's locker room, the front section of the shower area will be closed from Wed Aug 2^nd through Mon Aug 7^th.  The rear section of the shower area will be open for normal use.  Access to the pool deck will be via the stairway at the rear (left side) of the locker room.  If all tiling, grouting and setting phases go well, we hope to reopen the shower area and pool access stairs to normal operation on Tue Aug 8^th.  We apologize for any inconvenience this required repair work may cause.

 

 

Stroke Correction…

Those of us working on correcting bad habits in their swimming will appreciate this quote that was brought to my attention by Margaret K (6:30am Earlybirds):

“You can't change a leopard's spots, or a long-established habit ... without very hard work.”

 

 

Fall / Winter 2006-2007 Session Information

Registration for Fall programs starts on Tue Aug 8^th.  Many programs do fill up in the Fall, and the first one to fill up is usually the 6:00-7:30am MWF High Intensity I program (only 10 spots), so mark this date on your calendar!  Note that to sign up for High Intensity you must be able to repeat 100s free on 1:45 or better and 100s of other strokes on 2:00 or better. 

Membership and Masters program prices have not increased for 06-07.  In addition, students, staff and faculty do not have to pay a “bump up” fee.  Fall programs run Tue Sept 12^th – Sat Dec 16^th.  Winter programs run Tue Jan 2^nd – Thu Apr 5^th, except where noted.  (There will likely be a longer pool shutdown in Apr/May 07 to fix the roof.) 

Here’s a summary of the programs offered.  More details at: http://carletonmasters.tripod.com:

7:30am Earlybirds: 7:30-8:30am MWF + 8-9am OR 9-10am Sat: $120+GST each term

8:30am Earlybirds: 8:30-9:30am MWF + 8-9am OR 9-10am Sat: $120+GST each term

6pm Whitecaps: 6:00-7:10pm MTuTh + 8-9am OR 9-10am Sat: $120+GST each term

8pm Nightcaps: 8:00-9:00pm TuTh + 8-9am OR 9-10am Sat: $86+GST each term

High Intensity 1: 6:00-7:30am MWF: $180+GST Sept-Feb (10 spots)

High Intensity 2: 7:30-9:30am TuTh: $180+GST Sept-Feb (5 spots)

High Intensity 3: 7:15-9:00pm M + 6:00-7:40pm W + 5:00-7:00pm Sat: $180+GST Sept-Feb (5 spots)

6:30am Earlybirds: 6:30-7:30am MWF + 8-9am OR 9-10am Sat: $52+GST (Mar-Apr only)

 

 

Swimmer Notes   

 

Wedding Announcement:  Congratulations to Jennifer Evans (7:30/8:30am Earlybirds) who married long-time partner, Jason Bennett in London, ON on Sat Jul 22^nd.  As Jen and Jason have two daughters, they decided it was about time to tie the knot!

 

Weekend to End Breast Cancer July 21-23^rd:  Two of our swimmers, Coach Kristi Dean, and Whitecaps “B” Suzanne Lalonde participated.  They each walked 60km!  Kristi raised $4340 and Suzanne raised $2070.  Congratulations to you both for exceeding your goals!

 

Swim Cross-Training for Cross Country Skiing:  Sheila (Whitecaps “A”) writes articles for Ottawa’s Cross Country Ski web site and her latest article is on swimming as cross-training.  She asked me to provide a few general tips on freestyle.  Those who are interested can view the article at: http://www.xcottawa.ca/wow_fullview.php?wow_id=37.

 

7/11 Birthday at 7-11:  We celebrated Stephane (Whitecaps “A”)’s birthday on 7/11 (July 11^th) at 7-11.  Check out the photo at: http://carletonmasters.tripod.com/06summer.

 

Athletics Tim Hortons:  The new Tim Hortons in the Athletics building (main floor south end) opens on Mon Jul 31^st and will be open 7am-3pm daily.

 

Asthma, Children and Pools:  For those who missed the Globe and Mail article on this subject, here’s one from the CBC: http://www.cbc.ca/story/science/national/2006/07/17/asthma-pools.html.  

 

Aquabike Events:  Somersault (http://www.somersault.ca) is offering Aquabike (Swim/Bike) events at some of their upcoming races.  Perfect for those who like to swim and bike but can’t run due to injury, etc.

 

Basketball Fundraiser:  Carleton’s Women’s Basketball Team is holding a softball tournament on Sat Aug 26^th at Brewer Park to raise funds for the team.  Cost is $325 per team (includes T-shirts for all players).  For more information contact Coach Christie Lauzon: christie_lauzon@carleton.ca. 

 

Carleton Swim Suits:  Suits will be available in the October time-frame.

Nose Clips for Sale:  Cost $5.  Contact Lynn if you are interested.

 

 

Summer Session Information

Here's where you’ll find information on upcoming time trials, etc., plus an attendance summary and other notes. 

 

Blake will be coaching Whitecaps “A” on Mondays for the rest of the summer, so that Lynn gets a chance to swim!  Thanks, Blake!

 

For those who like to plan ahead, the 1500/800 time trial for the summer session will be on Tue Aug 15^th / Wed Aug 16^th.

 

This past week the Earlybirds and Whitecaps “A” did a set where some fairly complicated calculations were required (adding up the 1^st 50 of the 1^st 200, 2^nd 50 of 2^nd 200, …, 4^th 50 of 4^th 200).  I just wanted to mention how well Andrew S (Whitecaps “A”) did.  He was able to tell me all his fast 50 times at the end of the workout.  And, no, Andrew doesn’t have years and years of swimming experience – he’s 13!  Well done, Andrew!

 

Here is the attendance summary for the summer.  There are 10 swimmers remaining with perfect weekday attendance:

 

6:30am Earlybirds (Jul 3-28^th; 12 workouts; range: 6-17; avg: 12.8)

Perfect Attendance: Margaret K

 

7:30am Earlybirds (Jul 3-28^th; 12 workouts; range: 14-22; avg: 18.3)

Perfect Attendance: Amir, Chris H, Flo, Francois A, Leona

 

6pm Whitecaps “A” (Jul 3-27^th; 12 workouts; range: 11-22; avg: 16.3)

Perfect Attendance: Don W, Gi, Joanie, Max

 

6pm Whitecaps “B” (Jul 3-27^th; 12 workouts; range: 3-18; avg: 10.8)

Missed 2 Workouts: Rod H

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Cost is $26 for a registration good until Dec 31/06.  Contact Lynn for details.  Note that you must register with MSO at least 3 weeks before your first competition. 

 

Some preliminary information on upcoming local and championship meets for the season is given below.  Full details on all Ontario Masters competitions can be found at: http://www.mastersswimmingontario.ca/competition/schedule01.htm.  For Quebec competitions see http://www.fnq.qc.ca/calendrier.html (Masters meets are shaded grey). 

    

Sat Aug 19^th am  Technosport 4k Swim (Blanchet to O’Brien Beach, Meech Lake; Open Water).  7:30am check in, 8:00am start.  Cost: $30 (can pay on the day, includes post-swim breakfast in Chelsea).   Deadline: Wed Aug 9^th (late entries accepted at $35). Register on-line at: http://ca.geocities.com/technosport@rogers.com/forms/seriesmf.htm (or follow links from: http://www.technosport.ca) and e-mail: coachduanejones@technosport.ca to confirm that your entry was received.  MSO Registration is NOT required for this unsanctioned swim.

 

Sun Sept 10^th noon  St Marys 5km MSO Open Water Provincial Championship (near Stratford, ON).  Cost: $35.  Entry limit: 70 swimmers.  Full details at: http://soloswims.com/st-marys.htm.  Entry form at: http://soloswims.com/SM-Entry-2006.pdf.  Swimmers entered to date at: http://soloswims.com/SM-entries-2006.htm. 

 

 

Race Results: (Please send in your results!!)

 

Sat Jul 1^st 1er Festival Maitres Nageurs (LCM), Ile Ste-Helene, Montreal

My apologies to George for accidentally subtracting 25 years of his age.  George is, of course, in the 80-84 age group (not 55-59)!  This week we all received a bundle of colourful ribbons (up to 8^th place) – a very nice tough!

 

Sat Jul 15^th Meech Lake 3k Swim

Approximately 45 swimmers participated in this race and Carleton did very well.  You can check out a photo of the Carleton swimmers (courtesy of Nicole Galvin [Winter Whitecaps “A”]) at: http://carletonmasters.tripod.com/06summer.  Thanks to Jill for giving me these results (off the top of her head!):

Rob G (husband of Veronica x-Whitecaps “A”): 1^st overall

Kelys M (Whitecaps “A”): 2^nd overall and top woman in 41:02

Francois P (Whitecaps “A”): 14^th overall in 52:06

Jill P (7:30am Earlybirds): 16^th overall in 54:13

Jose (6:30am Earlybirds): 22^nd overall in 57:00

 

Sun Jul 16^th Graham Beasley Triathlon, Carleton Place

Half-Ironman (2k, 90k, 21.1k; 48 competitors):

Mike S (7:30am Earlybirds): 13^th overall, 10^th man and 6^th in men’s 40-44 in 5:34:46

Sprint (500m, 20k, 5k; 228 competitors):

Sara D (6:30am Earlybirds): 12^th overall, 3^rd woman and 2^nd in women’s 25-29 in 1:07:54

Megan L (7:30am Earlybirds): 196^th overall, 77^th woman and 8^th in women’s 40-44 in 1:37:35

 

Sun Jul 16^th St Lambert Sprint Triathlon (750m, 20k, 5k; 37 elite men)

Congrats to Jamie (6:30am Earlybirds) on finishing 5^th overall in 58:25 and winning some money!  Full results at: http://www.sportstats.ca.

 

Sun Jul 16^th Sudbury Dragon Boat Festival

Congrats to Debby W (Whitecaps “A”) and the Cascades women’s team (based in Chelsea) who finished 2^nd in the women’s competitive category, just 0.13 behind the Canadian Senior Women (Debby’s old team)!  Full results at: http://www.sudburydragonboats.org/. 

 

Sun Jul 23^rd Olympic Distance Triathlon, Gravenhurst (1500m/40k/10k; 102 competitors)

Congrats to Renee and her husband, Andy, on their second place finishes!  Full results at: http://www.multisportcanada.com/ms/events/results_2006.cfm. 

Renee (8:30am Earlybirds): 72^nd overall, 2^nd women’s 50-54 in 3:03:30

Andy (Renee’s husband): 84^th overall, 2^nd men’s 55-59 in 3:10:44

Here’s Renee’s summary:

   I just wanted to relay some happy tri results for Andy and I last Sun Jul 23^rd. We completed an Olympic triathlon in Gravenhurst (in the Muskokas, somewhat hilly, especially the run) and both of us finished in second place of 4 in our respective age categories. We were pleased with our times and would recommend this new race to anyone as it was very well organized and friendly.

 

Sun Jul 23^rd Lake Placid Ironman USA Triathlon (2.4mi, 112mi, 26.2mi; 2159 competitors)

Great job by all three Carleton swimmers, especially to Barb who was the 5^th woman overall!!  Full results at: http://www.sportstats.ca.

Barb P (7:30am Earlybirds): 207^th overall, 5^th woman and 1^st in women’s 40-44 in 10:49.11.  Watch her finish at: http://boss.streamos.com/wmedia/ironman/video/2006/lakeplacid/finish.wvx?starttime=2:33:20.00&endtime=00:00:40.00 (she’s wearing a blue top)

Kevin G (7:30am Earlybirds): 1039^th overall, and 174^th in men’s 30-34 in 12:44:20.  Watch his finish at: http://boss.streamos.com/wmedia/ironman/video/2006/lakeplacid/finish.wvx?starttime=4:28:20.00&endtime=00:00:40.00 (he’s the one in black with the Union Jack)

Stefani K (7:30am Earlybirds): 1967^th overall, and 92^nd in women’s 35-39 in 16:13:18.  Watch her finish at: http://boss.streamos.com/wmedia/ironman/video/2006/lakeplacid/finish.wvx?starttime=7:57:20.00&endtime=00:00:40.00

 

 

Ask the Coach

 

Dear Coach:  I’ve been doing a lot of long swims at Meech Lake with friends.  However, I’d feel more comfortable if I had one of those big red torpedos.  Any idea where I can buy one?  Open Water Swimmer

 

Dear O.W. Swimmer:  You can buy torpedo buoys through Aquasport (http://www.aquasport.ca) on page 4 of their lifeguard equipment catalog, and also through the Ontario Lifesaving Society (http://www.lifesavingsociety.com) under rescue equipment.

 

Dear Coach:  Do you know if there’s any store in Ottawa that stocks polyester (long-life) training suits?  Need New Suit

 

Dear N.N. Suit:  I don’t know any stores in Ottawa, but Aquasport in Montreal has a wide range (http://www.aquasport.ca).  Maybe some of our readers can help?

 

Dear Coach:  I have a hard time figuring out my times when I’m swimming.  Does it really matter?  Pace Clock Challenged Swimmer

 

Dear P.C.C. Swimmer:  It all depends on your goals.  If you are just swimming for fitness and aren’t concerned about knowing how you’re doing, then the “lemming” (following everyone else) approach may be ok for you.  However, if you are trying to improve or want to know if you are improving or not, having an idea of your times will certainly help.  If you can’t figure out your times, you won’t know if you are building, fading, negative splitting, descending, etc., so you won’t get as much from the workout as you could.  Some basic pace clock math skills will also come in useful if there’s ever a workout where you need to lead your lane (or swim on your own).

 

Dear Coach:  Someone was asking me about other Masters swim teams in the Ottawa area.  Is there a list somewhere?  Just Curious

 

Dear J. Curious:  There is a list of Ontario clubs in the Ottawa area at: http://www.mastersswimmingontario.ca/clubs/ottawa.htm.  Note that this excludes any Triathlon clubs that are not associated with MSO (Masters Swimming Ontario).  I believe that the only Masters club in the Gatineau area is Les Dauphins de Gatineau: http://pages.videotron.com/cmdg/.  

 

 

Private and Semi-Private Masters Swim Lessons

Summer Availability:

Mon 7:15-8:15pm Aug

Tue/Thu 7:30-8:30am Jul

Tue/Thu 7:15-8pm Jul

Tue/Thu 7:15-8:15pm Aug

Wed 7-8pm Jul/Aug

 

2005-2006 Prices:
Private:
Non-Members: $55 for 1 hour, $100 for 2, $140 for 3, and $180 for 4 hours, all plus GST.
Semi-Private (2-3 swimmers; per swimmer):
Non-Members: $35 for 1 hour, $65 for 2, $90 for 3, and $115 for 4 hours, all plus GST.
(Carleton Members get a 25% discount on the above prices.)
Contact Lynn for bookings.

 

 

Reminders

 

Summer Session Details

The Summer session started Mon Jul 3^rd.  Note that in July/August, your choice of groups is as follows:

1. 6:30am Earlybirds 6:30-7:30am MWF + 10-11am Sat

2. 7:30am Earlybirds: 7:30-8:30am MWF + 10-11am Sat

3. 6pm Whitecaps: 6:00-7:10pm MTuTh + 10-11am Sat

Note that there is no 8:30am group in the Summer.  Also, Saturday workout is 10-11am ONLY, and there is no child safety supervision on Saturdays.  Finally, the sign up for Summer is separate from Spring.  Pro-rated prices start Mon Jul 31^st.  Contact the Customer Service desk in person (ground floor) or by phone (613-520-4480) 8:30am-4:30pm M-F.

 

Web Site Links and Newsletter Archive: Some swimmers reported that they had problems viewing some of the recent photos.  It's sometimes easier to access the web site pages, by going to the main page (http://carletonmasters.tripod.com) and then clicking on the link of interest (e.g. recent photos). 

Also, if your copy of the newsletter does not arrive or is accidentally deleted, you can view all the old newsletters on the 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 on alternate Sundays.  (Note that these are only the workouts that Lynn coaches.  If Lynn is not your coach, the workouts will be different from the workouts your coach gives you!)

Weekly Social Events: All swimmers are invited to join us for:

- Thursday Dinner (after Whitecaps workout: all year)

- Thursday Drinks (after Nightcaps workout: Sept-Apr)

- Saturday Brunch (after 9-10am workout: Sept-Jun; after 10-11am workout: Jul-Aug)

Meet by the Control Desk after workout.

Triathletes: Check out Rudy Hollywood’s website: http://www.trirudy.com and subscribe to the daily tri-news e-mail.

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