CMSC LANE CURRENTS
Feb.5, 2007

Coach's Corner

I hope everyone had a relaxing and fun holiday. January at the pool has been a time for re-establishing and building back into our routines. The Foothills meet on January 20 was an excellent opportunity for some of our members to stand up and race. Our meet is coming up quickly on Sunday February 11. If you don't plan on competing, please consider volunteering your time to help officiate. Training in February will become more intense than it was January and will include more stroke based sets.

Kathy Monar
CMSC Head Coach

Quote of the month!

"Honour your gift."

Foothills Meet Report

Second Swim Meet of the Season

Dave Dickson
Mid morning representative

Saturday, January 20th, 2007 -- second swim meet of this season and I was excited to be at the Foothills Pool. Once again, I was the only Calgary Master swimmer representing our mid-morning training group. Where is everybody? Thankfully, there were a few other club members competing from the evening and early morning sessions.

The Foothills Pool is notorious for the interior air and water temperature being extremely warm. This year the first thing that I noticed was that they had managed to cool everything down to a more comfortable environment.

After training a little harder for the last two months, I felt it was time to test my fitness with a 400 meter IM event. This event is definitely not one of my core events, but I thought I might be up for the challenge.

Well, a word of advice for those swimmers who don't swim 400 IMs regularly or who have never swam one; do not go out in the first leg (100fly) as if it were an individual event (not far off your best time) or use powerful dolphin kicks while swimming it. This is truly a long race and you need to use your legs for the 100 backstroke, the 100 breast stroke and to bring home a strong 100 freestyle finish.

Swimming it the way that I swam it is quite painful and depressing. I did feel better about myself and the event once I had returned home and downed a few beer.

Cheers everybody!

28 reasons why you should compete in a swim meet!

Do you need a reason to take the plunge?

Savor the experience
Challenge yourself
Support your teammates
Meet new friends
Renew old friendships
Collect on a bet or dare
Get the adrenalin going
Swim a new event
Swim a different distance
Swim a new stroke
See if you can keep your goggles on at the start
Swim the race smartly
Execute the stroke smoothly
Measure your conditioning program
Cheer for swimmers you know
Have your kids or grandkids come and watch you for a change
See if you can establish a personal best time
See if you come close to a best time
See if you are maintaining your times
Hold your best pace for a 100, 200 , 400 or longer
Find out what a negative split is
Find out what an even split is
Feel the sheer joy of it
Honor those swimmers who keep swimming year after year and serve as an inspiration for us all
Feel the pain stop at the end of the race
Enjoy the warm-down after the event
Choose your favorite food and beverage afterward without feeling guilty
Enjoy the fellowship with your teammates

Upcoming swim meets

Just a reminder that we are hosting a meet on February 11 and will need approximately 30-40 volunteers to help run the meet smoothly. Please contact Jeanne Carlsen (meet manager).

Rocky Mt. meet information has been posted on the CMSC bulletin board on deck and our website. Entry deadline is Monday Feb 12 at 7AM. Again, no late entries will be accepted.

Workout Schedule Updates

Please make note of the following changes/cancellations to our workouts:

Sunday, February 11: Cancelled due to the meet our club is hosting
Monday, February 19: Both EB & MM are cancelled due to statutory holiday

Social Events Snack club this month, February 24 - lanes 1 and 2.

Were you planning on attending the stroke workshop? If so it has been rescheduled. (See below)

What	Stroke Workshop
Who	Lisa Krause and Mike Schmolke
When	Sat. Feb 10 th. 2007
Time	1-3 pm (2 hrs)
Where	Embody Wellness 1128 10th Ave SW

Performance Enhancement for Swimmers and Prevention of Common Injuries - Analysis of the factors which influence your power, efficiency and long term swimming success!

You don't want to miss the event planned on Feb 10, 2007. On this day the Master's will host guest presenters Lisa Krause, and Dr. Michael Schmolke. Their intensive program will help you learn about the foundations of athletic performance, along with providing a specific review of the most common keys to your swimming success. Once you have accomplished understanding the attributes of performance strength, you will systematically learn strategies that are easy to adopt, and help you prevent the most common swimmers complaints & injuries while enhancing your Peak Performance. This is HANDS ON! Be prepared to be tested in small groups, and intent on raising yourself up to the next level in performance. We want to help you conquer the things that currently hold you back from your peak potential.

Some highlights you will learn more about include:

Foundations of fitness which create performance excellence.
The dynamics of alignment and position in water and performance.
Biomechanics of swimming, with extensive focus on stroke techniques, and factors that generate peak performance with minimal injury.
Strategies that will empower you with improved self care routines and simple, creative strengthening activities to bring out the best PPP in you for swimming and life. (Peak Power & Performance)
Cutting edge information on concerns that face the busy modern athlete, and options for athletic support and resources.

Please let Lisa know if you would like to attend, my email address is fitforall@telus.net there will be a $5.00 advance fee which can be paid to Lisa. Thanks see you there.

Recipe of the month

Tiramisu

Are you looking to impress that special someone this month? Give the following a try! After much prodding, Deb Dean handed over her famous Tiramisu recipe. Some of you might remember it from our end of year party last summer. Not a morsel was left! It also looks quite easy.

4 eggs - separated
Ѓѕ cup sugar
2 - 8 oz cream cheese - softened
ЃЅ cup coffee (1/2 cup water with 1 tsp instant coffee)
Ѓј cup Kahlua or Rum
1 pkg of Lady Finger cookies
1 bag Bernard Callebeaut shaved semi-sweet chocolate (or finely grate 2 -1 oz squares of semi-sweet chocolate - you can guess which tastes better!)

Beat yolks in medium size bowl, adding sugar gradually until well mixed (no gritty feeling is left). Add cream cheese and mix well. Beat egg whites in deep bowl until soft peaks form. Fold into cheese mixture. Spread Ѓј of cheese mixture into 12 cup bowl or baking dish. Use a 9"x10" baking dish for a single recipe and a 10"x14" for a double recipe. Dip Lady Fingers in mixture of Kahlua/coffee and cover cheese layer. Top with ЃЅ of remaining cheese mixture, sprinkle to coat with shaved chocolate. Put another layer of Lady Fingers dipped in Kahlua/coffee mixture. Top with remaining cheese mixture and another layer of shaved chocolate. Refrigerate 6 hours or overnight. Serve chilled.

CMSC Team Equipment

Check out the Team Aquatics link on our club website. Place your orders with Laurie Wallace (newsletter@cmsc.ab.ca) 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.

CMSC LANE CURRENTSFeb.5, 2007