CMSC Lane Currents
Oct. 28/06 edition
Coach's Corner
November is almost here! It will be a more intense month in the pool,
with more metres and challenging sets. We did our first test set in
the evening session on October 5th. We had successful swims, with
everyone posting a positive starting point.
I would like to welcome the new members. We have many new faces
this year! With increasingly busy lanes I would like to draw
everyone's attention to the club website's page on lane etiquette
(under coaches, then coaches corner). The lanes are busy, and this can
create an exciting environment in which to workout, provided we are
all respectful of each other's time, space and abilities.
Lastly, I would like to draw attention to potential upcoming sessions.
One will be provided by Lisa Krause, and will feature stretching and
dryland training, and the other will be provided by Sharla Stoffman
and will address dietary issues.
Kathy - Head coach
Between The Lanes
Some words of wisdom on lane etiquette...
Swimmers should be leaving a minimum of 5 seconds apart, and 10
seconds if and when possible (50 m pool, or fewer swimmers in the
lane). This prevents swimmers from tailgating, drafting or crashing
into each other on the turns. If you are consistently catching the
person in front of you, either give them a bit more space, or ask to
go ahead of them at the next interval/set when appropriate. If you are
catching the person in front within the first 15 metres, then you
didn't give them enough space to begin with or are in the wrong
lane. In our club, we encourage people to follow the workout as it is
set out by the coaches. These rules change ONLY in a pack swim
situation, usually used as a warm down set, where the normal rules are
thrown out the window. Masters swimmers (adults) don't adapt to change
easily - but the pack swim is, in fact, trying to get us to change
what we normally do. During a pack swim, the "leader" changes up after
a set distance (every 50 m or 100 m depending on the coach's
direction). The "leader" sets both the pace and the stroke - trying to
keep the lane as a "pack". If they notice they are losing the pack,
they need to SLLLOOOWW down! Once the leader has finished his
respective distance, he drops back to the end of the pack. For the
followers, the set is easy: follow the leader as per their choice of
stroke, and follow close -- under that 5 second distance, more like 2
to 4 seconds apart but without touching the feet of the person in
front of you! It's a fine line. When it is your turn to lead, you take
on the role of the leader. A good leader should not attempt a
breakaway. Remember this is your opportunity to have some fun!
Sue Rockafellow
Swimming Factoids
FINA does not recognise relay records at 4x100 distances. However
Christian Berger (Canadian masters records manager) tries to keep
track of these, and most of such records are US held. He recently
brought to our attention that our own CMSC team of Brian Brix, Dave
Dickson, Chris Daniel, Jeff Welechuk swam 3:43.16 for 400 free men
160+ (this is a 56 sec avg), at the Canadian Masters Nationals held in
Calgary last May. This broke a best of 3:43.45 by a US team set in Dec
2000. Congratulations go out to these 4 Canadian CMSC swimmers!
Did you know that researchers have drawn a connection between
people’s finger length and superior athletic ability. By having a
longer ring finger to index finger in both sexes correlates with
achieving higher levels in sport. Interestingly, a large number of
swimmers were included in these studies. So the next time you are at
the pool, take a look at your fellow team mate's hands to see if
swimming is really in their genes.
Swim Meet Info
Our first swim meet of the year will be held in Edmonton at the
University of Alberta. It is being hosted by Penguin Masters Swimming.
Meet info can be obtained on their website. http://www.penguinswimming.ca/hostedmeets.htm. The
entry deadline through our club is Sunday October 29 9am. No cheque,
no entry, no extensions. Please include event numbers, entry times,
your cheque, as well as name and phone number. Address your entries to
Jeanne Carlsen and hand in your envelope to the CMSC mailbox at the
front desk, Talisman.
Workout Schedule Updates
| Date | New Time |
|---|
| Nov. 4 | 3pm - 4:30pm |
| Nov. 5 | 11am - 12:30pm |
| Nov. 11 | no workout stat holiday |
Social Events
Weekend Pub Night
| When: | Saturday, November 4th |
| Time: | 5:00pm after workout |
| Where: | ROSE & CROWN PUB, corner of 15 Ave SW & 4th St SW |
| What: | Good food, good drinks & good company! Meet upstairs on the 2nd floor. |
Snack Club
| When: | Saturday, Nov 25 |
| Time: | 12:00pm |
| Where: | Pool deck adjacent to our swimming lanes |
| Snack provided by: | Lanes 5 & 6 |
If your lane is hosting, remember to bring some yummy treats to share after workout.
CMSC Membership Survey Feedback
Thanks to everyone who took the time to complete the 'social' survey
along with your membership forms this year. Your input is very
important to the CMSC executive because it helps us focus our 2006-07
social initiatives for the club. In fact, we are already making plans
for the most popular items voted by the membership.
Based on the survey results, our first priority is to organize a
Nutrition Seminar(s) for you. We are very fortunate to have a CMSC
member who is a registered dietician and willing to support this
activity. However, before we can plan an effective seminar(s) for the
club we need some more specific information from you on the topic of
nutrition. Our CMSC webmaster has created an online survey to get your
opinion on some key nutrition areas. When the survey arrives in your
email inbox, please take a few minutes to fill it in. The more
responses we get the better the seminar(s) will be!
Please try to complete the survey by November 15th so we have time to
analyse the data, do some planning and hopefully host the first
nutrition seminar before the Christmas break.
Healthy Recipes For Swimmers On The Go
Ok so this recipe isn't low fat, but sure does sound tasty...try it!
Butternut Squash Stuffed Pasta Shells
1 Butternut squash about 3 1/2 lb
1 pkg (340 g) jumbo pasta shells
1/4 cup whipping cream
1/2 tsp salt
Pinch each nutmeg and white pepper
1/4 cup butter
1 tbsp fresh sage, cut in thin strips
Cut squash in half lengthwise and remove seeds. Place, cut side
down, on rimmed baking sheet. Bake in 425 degree F oven until very
tender, 30 to 60 minutes depending on variety and age of squash. Let
cool. In large pot of boiling water, cook pasta until al dente, about
12 minutes. Drain, rinse under cold water and drain well. Peel squash,
place flesh in bowl and mash well. Mix in cream, salt, nutmeg and
pepper. Fill pasta shells with squash mixture. Place, seem side up in
buttered 12 cup casserole dish. In small saucepan, melt butter and
pinch salt over medium heat, cook until butter is light nutty brown,
add sage and cook for 10 seconds. Pour over shells, cover with
foil. Bake in 450 degree F oven for 20 to 25 minutes.
CMSC Team Equipment
Check out the Team Aquatics link on our club website. Place your orders
with Laurie Wallace (equipment manager) and get your supplies at a
discounted price. She will take your orders throughout each month and
then ONLY place the orders on the first of the next month. Each order
must be accompanied by a cheque or your order will not be completed.
Need a CMSC cap? Catch-up with Laurie or Dave Dickson on deck to
purchase your club logoed swim caps which of course come in a
multitude of colors for only $5.00.