Carleton Masters Swimming Newsletter #163                        Wednesday, February 14^th, 2007

 

To:  Carleton Coaches (8 addresses)

 

Bcc: Those Registered for Fall 2006 / Winter 2007 and Alumni: High Intensity (16 addresses); 7:30am Earlybirds (44 addresses), 8:30am Earlybirds (22 addresses), 6pm Whitecaps "A" (45 addresses), 6pm Whitecaps "B" (40 addresses), Nightcaps (34 addresses), Masters "Alumni" (34 members).

 

 

"A champion is afraid of losing. Everyone else is afraid of winning." – Billie Jean King Tennis Pro

 

 

Workout Schedule Notes

Workouts run as usual during reading week, except that the last workout for HI1 is Mon Feb 19^th 6-7:30am; for HI2: Tue Feb 20^th 6-7:30am; and for HI3: Mon Feb 19^th 7:15-9pm.  The 6:30am Earlybirds starts on Mon Feb 26^th.  There will be two $3 workouts held 6:30-7:30am on Wed Feb 21^st and Fri Feb 23^rd.  You must have a valid Athletics membership (of staff/student card) and be registered with Masters for Fall or Winter 2006 to attend the $3 swims.

 

 

Big Swim for Arthritis

Several Carleton swimmers participated in this April fundraiser last year.  Full details for this year are at: http://www.bigswim.ca/.  Vincent Richer from Technosport (who last year swam 10k per day [in two 5k sessions] for 4 days and raised $4000 for his 40km effort) this year plans to swim 100km over 10 days!  See his web site at: http://www3.sympatico.ca/vricher/.  However, you don’t have to be that crazy!!  Participants can swim individual 30 minutes, 1000m, 2500m or 5000m swims, or swim on their own by registering to the Log Your Laps challenge. The Log Your Laps challenge is the most flexible of the challenges because it allows participants to complete a challenge at their convenience using local pool facilities of their choice. There is also a team 5000m challenge and a one hour aqua-fit challenge. A registration fee of $25 is collected in order to participate in an event, but if you chose to raise funds and successfully raise $75 or more, your registration fee is waived.  Margaret K (8:30am Earlybirds) plans to participate.  Anyone else?

 

 

Mits’ Recipe Corner

As many of you have expressed interest in having one of Mits’ recipes in the newsletter each time, here’s the latest: 

Maple Glazed Rainbow Trout Fillets

In a skillet on med-high heat:

Heat 1 TBSP oil and fry one dice clove of garlic and one small-diced onion until onions are translucent.

Season with thyme (about half tsp) and salt and pepper to taste

Add ½ cup of dry white wine, ¼ cup maple syrup and juice from one lemon and simmer and reduce by about 20% (should thicken)

Place 4 fillets on a baking sheet skin side down and use about half sauce to cover fillets and bake at 350F for 10 minutes per inch of thickness.

Then pour on remaining sauce and broil for about 1 to 2 minutes to caramelize the sauce.

 

 

Swimmer Notes   

 

Swimmer in the News:  Chris Hallamore (7:30am Earlybirds) works for the Conference Board of Canada in Industrial Relations and recently had his name on a press release, see: http://www.theglobeandmail.com/servlet/story/RTGAM.20070201.wconfboard0201/BNStory/Business/?page=rss&id=RTGAM.20070201.wconfboard0201. 

   Charles McFarland (6:30/7:30am Earlybirds) is currently directing a play running at the GCTC about cloning: Caryl Churchill's A Number.  It’s received rave reviews, see: http://www.canada.com/cityguides/ottawa/story.html?id=c7f96efe-55a7-4e5d-92f0-5a0bab22d1f4&k=19952, http://www.northcountrypublicradio.org/ arts - theatre reviews; or Alvina on the CBC

http://www/cbc.ca/ottawamorning/theatre.  See http://www.gctc.ca for show times and tickets.

   Susan Nevitt-Yelle (8:30am Earlybirds)’s son, Andre Yelle, had his photo in the Citizen for his appearance at the 11^th Annual Viennese Ball.  Andre was one a 24 young people selected to learn the Viennese Waltz then showcase their talent at the National Art Gallery. It was quite the experience for him.  A little different from his usual activities, like paintball!

  

                     

Training Volume Article:  This article on training volume / intensity may be of interest: http://www.pponline.co.uk/encyc/0952.htm. 

 

Victor Davis on TV: CBC will air “VICTOR – The Victor Davis Story” Mon Mar 26^th at 8pm.  (Victor Davis, a Canadian, held the World Record in 200m breaststroke in the 1980s.)

 

Weekend to End Breast Cancer:  Kristi Dean (Coach) is participating in this 60km walk on Jun 2-3^rd.  She aims to raise $5000 (last year she raised over $3500) for breast cancer research.  If you’d like to read more about this fundraiser or sponsor Kristi, see: http://www.endcancer.ca/site/TR?px=1813772&pg=personal&fr_id=1180.

 

Carleton Swim Suits:  These are polyester training suits (long lasting).  Men’s suits are available in sizes 28-32 and 36 (they fit small – you may want to go up a size).  Cost is $35.  Women’s suits are available in sizes 26-36 and 40 (they fit large – you may need to go down a size).  Cost is $55.  Contact me via e-mail if you are interested in a suit and let me know your approximate size.  You can pay by cash or cheque payable to “Carleton University”. 

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

 

 

Winter Session Information

Thanks to Blake, Robin and Steph A for coaching for me while I was away at the OUA (Ontario University Athletics) Swimming Championships Feb 8-11^th. 

 

Here's the information on attendance for the Winter session to date.  There are now 8 swimmers with perfect weekday attendance.  Any errors or omissions, do let me know!

 

7:30am Earlybirds (Jan 3-Feb 14^th; 19 workouts; range 12-24; avg.: 16.7)

Perfect Attendance: Steph A

 

8:30am Earlybirds (Jan 3-Feb 14^th; 19 workouts; range 7-18; avg.: 14.3)

Perfect Attendance: Margaret K, Penny

Missed 1 Workout: Alan, Amir, Susan N-Y

 

6pm Whitecaps “A” (Jan 2-Feb 13^th; 19 workouts; range 19-30; avg.: 23.6)

Perfect Attendance: Don W, Gi

Missed 1 Workout: Debby W, Francois P

 

6pm Whitecaps “B” (Jan 2-Feb 13^th; 19 workouts; range 12-23; avg.: 17.1)

Missed 1 Workout: Cam D

Missed 2 Workouts: Joanne D

 

8pm Nightcaps (Jan 2-Feb 13^th; 13 workouts; range 9-19; avg.: 14.5)

Perfect Attendance: Ashley K, Joanie C

 

High Intensity Masters (Jan 3-am Feb 14^th; 17/11/16 workouts; range 6-18 [excl Varsity]; avg.: 10.4)

Perfect Attendance: Larry D (HI1)

Missed 1 Workout: Lydia S (HI1)

 

Masters Swimming Competitions

You must register annually with Masters Swimming Ontario (MSO) if you want to compete in Masters Swimming competitions.  Please give Lynn $26 for your 2007 registration, good until Dec 31^st, 2007.  Contact Lynn for details.  Note that you must register with MSO at least 3 weeks before the due date of your 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 http://www.fnq.qc.ca/calendrier.html (Masters meets are shaded blue). 

    

Here’s a list of competitions in Ontario and Quebec up to the end of February.  Note that meet entries and confirming meet information and entry dates are your responsibility.  More information and web links (if not listed below) should be available shortly, or look at the full schedules as per the above paragraph.

 

Sat-Sun Feb 17-18^th La Salle Masters Meet SCM

   http://www.fnq.qc.ca/fichiers/0702_Invitation_Maitres_LaSalle.pdf

Sat Feb 24^th Ian Button (Nepean) Masters Meet LCM http://www.nmsc.org/winterlude/

Sun Mar 4^th Milton Spring Splash SCM info:

   http://www.mastersswimmingontario.ca/pdf/SpringSplashmeetpkg.pdf; entry form:

   http://www.mastersswimmingontario.ca/pdf/SpringSplash2007.pdf

Sat Mar 17^th Technosport Arthur Inglis Meet SCM http://www.technosport.ca

Sat Mar 17^th Dollard-des-Ormeaux Meet (no details yet)

Fri-Sun Mar 23-25^th Ontario Provincials, Sudbury SCM

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

Sat Mar 24^th Beauport, QC Meet (no details yet)

Sat Mar 31^st Montreal North Meet (no details yet)

Fri-Sun Apr 20-22^nd Quebec Provincials, Quebec City SCM

    http://www.fnq.qc.ca/fichiers/0704_UL_Champ_Prov_maitres07.pdf

Sat May 5^th Technosport Meet SCM http://www.technosport.ca

Sat May 5^th Montreal CASO Masters Meet (no details yet)

Fri-Mon May 18-21^st Masters Nationals, Winnipeg SCM http://www.cmsc2007.ca/

Sat May 19^th Granby, QC Masters Meet (no details yet)

 

 

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

 

Sat Jan 13^th Technosport Masters Meet

Gi and Lynn participated.  Full results at: http://www.mymsc.ca/ShowMeet.jsp?id=112.  Three firsts for Gi, and nine for Lynn!

 

Sun Jan 28^th Brockville “Almost Serious” Meet

George and Gi participated and had a great time, and Gi won a T-shirt!  Here’s a photo: http://carletonmasters.tripod.com/07wint/index.html.  And here’s how they did:

George (Whitecaps “B”; 80-84): 200 free 2nd place 4:27.22; 50 back 2nd 1:13.25; 50 breast 2nd 1:10.17; 100 breast 1st  2:45.50
Gi (Whitecaps “A” & HI3; 18-24): 50 breast 1st 38.97 (PB); 50 free 1st 29.50 (PB); 100 IM 1st 1:15.63 (PB improved 4secs mainly due to backstroke); 100 free 1st 1:16.13; 50 fly 1st 34.41 (PB); 100 breast 1st 1:27.16

   Full results at: http://www.mymsc.ca/ShowMeet.jsp?id=110.    

 

Sat Feb 3^rd – Sun Feb 4^th Eastern Canadian Cross Country Ski Champs, Gatineau

Sheila Kealey (Whitecaps “A”) placed 5^th in the women’s open 7.5km classic (24:53) and 7^th in the women’s open 15km free (45:28.2).  She was racing against some of the top (mostly much younger!) women in the country!  Well done, Sheila!  Full results at: http://zone4.ca/results.asp?id=1163.  

 

Sun Feb 4^th Canadian Indoor Rowing Championships, Toronto

George Tombler (Whitecaps “B”) won the 80-84 age category for the second straight year!  Good job, George.  Full results at: http://www.cdnindoorrowing.org/.  850 people took part in this event.

 

Sat Feb 10^th – Sun Feb 11^th Canadian Ski Marathon

Colette Kenney (8:30am Earlybirds) and Sandy Lawson (Whitecaps “A”) participated in this cold event over a changed course.  Colette completed 70km on Saturday.  Sandy did 55km on Saturday and 35km on Sunday.  Congratulations to you both!

 

 

Ask the Coach

 

Dear Coach: You said that I did too much breathing on my fast 50m swims.  What did you mean?  New Swimmer

 

Dear N. Swimmer:  When you are swimming shorter distances at a fast pace, you want to reduce the number of breaths that you do.  For one all-out 50m effort you should breathe very few times.  For a series of fast 50s in workout you should try to avoid breathing on your first (and second) strokes of each length, and you should not breathe at all for the last 5m.

 

Dear Coach:  Why is the pace clock better than a watch?  I can’t see the pace clock very well!  (And some of them have no minute hand!)  Visually-Challenged Swimmer

 

Dear V-C. Swimmer:  I recommend prescription goggles.  They are great for seeing the pace clock, and your lane-mates!  The reason the pace clock is better than your watch is that you can look at it without changing your stroke and everyone in your lane can use the same clock.  Ideally you want to peek at your splits during a longer swim and that’s awkward (and slows you down) if you look at your wrist.  The lack of minute hand is rarely an issue.  It’s unusual to get more than 1min of rest!  On longer swims, ask you coach to help you count the minutes.

 

 

Private and Semi-Private Masters Swim Lessons

Winter Schedule:

Mon 9:45-10:45am: Feb 19, Mar 12 – Apr 2

Tue 7:30-8:30am: Feb 27 – Apr 3

Wed 8-9pm: Mar 21

Thu 7:30-8:30am: Mar 1 – Apr 5 

Fri 9:45-10:45am: Feb 16, Mar 9, Mar 23

 

2006-2007 Prices:
Private: $50 per hour, plus GST.
Semi-Private (2-3 swimmers; per swimmer): $32 per hour, plus GST.
Contact Lynn for bookings.

 

 

Reminders

 

Winter 2007 Session Information

   Note that High Intensity Masters is for those who can repeat 100s free on 1:45 or better and 100s of other strokes on 2:00 or better.  (High Intensity Group 1 is full.)

   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.  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.) 

   You can register by phone (613-520-4480 8:30am-4:30pm M-F) or on-line (programs only, not membership) at: https://secure.e-registernow.com/cgi-bin/mkpayment.cgi?state=742, or follow the links from http://www.carleton.ca/athletics. 

   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

Whitecaps Child Supervision: 6:00-7:10pm MTuTh + 9-10am Sat: $88 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) **FULL**

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)

 

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