This TOP TEN list is designed so that you may have a rewarding and fun Championships.

1. Re read all WELCOME information below that I sent last week.
2. Circle your relays that you will find on attachment…the form indicates MEN,WOMEN or MIXED relay…the capital red letter is your team...if there is a change prior to the event I will find you and let you know…relay alternates please be ready in case member is sick.
3. Each event has a certain number of heats...find your heat and lane and write is down on your arm or somewhere…you should be behind your lane for a 50 meter… 5 heats before race, 100 meters…3 heats before race, 200 meters…2 heats before race, 400-1500…1 heat before and if you are swimming 2 per lane swim on assigned side.
4. The first person indicated on your relay is the relay captain and responsible for getting you to the starting area 10 min before you swim and review race strategy…if you are not there the relay will be disqualified.
5. If you false start you will be disqualified…no second chances.
6. Ask the timer for your official time and look quietly over coaches shoulder at the coaches table to see if coach recorded your time…if he didn’t…write time in for coach.
7. Coach Duane will record Men and Coach Sylvie will record Women at coaches desk on pool deck….Watches, pencils and paper will be available at coaches table for swimmers so you can have a swim buddy take your splits during your race if required or time your practice lap.
8. Swimmer coaches..there will be 20 of them… when wearing Technosport coaches visor will help you with tips for racing.
9. Please pay the $94.00 at the next practice that I have paid on your behalf…even if you scratch you have to pay …add 6.00 if you want a team cap.
10. See sample warm up below…pasta meal Thursday night and lots of light snacks and liquid throughout the meet…bring Hawaiian shirt or shorts.

TYPICAL WARM UP 0.5-1 HOURS PRIOR TO RACE

FRIDAY

200 FREE
200 DRILL
200 KICK
8 X 50 PACE
4 X 25 BUILD
100 EASY

SATURDAY

200 FREE
200 DRILL
4 X 50 PACE
4 X 25 BUILD
100 EASY

SUNDAY

200 FREE
6 X 50 STEADY BUILD
2 X 25 QUALITY HOLD STROKE/ PROPER START AND FINISH
100 EASY

TYPICAL RE -WARM UP BETWEEN RACES-EVERY 1.5 HOURS

100 EASY CHOICE
2 X 50 PACE
2 X 25 BUILD
50 EASY

“ALL WARM UPS SHOULD BE COMPLETED 15-20 MINUTES PRIOR TO RACES”

Welcome to the 2009 Ontario Masters Swimming Championship!

The Nepean Masters Swim Club looks forward to hosting you in Ottawa.
Here’s some info that may be helpful:

Parking:
There is parking at the front of the complex (between the building and Woodroffe Ave.) but the majority of the parking is located at the rear of the complex.

Lockers:
Lockers are available for use in the change rooms, with your own locks, but there will be a shortage of them. Please be prepared to be unable to use a locker & don’t leave valuables unattended.

Swimmer Check-in:
Before swimming, all swimmers must verify the status of their registration at the check-in desk located at the entrance to the pool locker rooms before the meet. A list of swimmers in good standing (i.e. registered and paid) will be listed there. If your name is NOT on the list, please speak with the check-in agents. Also, the registration table is where t-shirts and heat sheets are to be picked up.

Warm ups:
Warm up and cool down lanes will be available from one hour prior to the start of the meet each day as well as throughout the meet.

During the warm up and lunch break, lane 8 shall be reserved for slow swimmers or swimmers with a disability. The fastest swimmers are encouraged to use lanes 4 and 5 during general warm up. Socializing is encouraged, however, socializers are requested to not block lanes being used for warm ups. Sprint lanes, when opened, shall be lanes 1 and 2.

All swimmers are required to enter feet first into the pool and ­diving is strictly prohibited during general warm ­up. Safety Marshals will be vigilant regarding infractions during warm-ups - specifically diving - and shall report those infractions to the Referee.

Due to the large number of entries in the Friday evening events, arrangements have been made to use the small pool for warm-up and warm-down from 6:00 PM – 10:00 PM Friday and all eight lanes of the large pool will be used for racing.

On Saturday and Sunday, lane 8 of the large pool will be used for warm-up and warm-down.

Relay Substitutions:
Relay substitution cards will be available from and, once completed, must be submitted to the “Clerk of Course” desk (located on the pool deck) by 6 PM on Friday and 10 AM on Saturday and Sunday for that day’s relays.

Note – We have more relays entered than we had anticipated so please try to submit your relay substitution cards as soon as possible, on the day of the event.

Sign-In for 800m & 1500m events:
All swimmers competing in the 800m & 1500m events must report, in advance, to the “Clerk of Course” desk (located on the pool deck) to sign-in so that we can confirm which swimmers who have entered this event are in attendance and on-deck seeding can be commenced.

For the 1500m event on Friday evening, the sign-in deadline is 5:30 PM.

For the 800m event on Sunday afternoon, the sign-in deadline is 12:00 noon.

Note – We realize that some swimmers may be unable to arrive at the pool in time for sign-in for the 1500m on Friday evening. In this case, these swimmers are asked to have a teammate or friend complete the sign-in on their behalf.

Heat Sheets:
Heat sheets will be posted on the meet website (www.msochamps2009.ca) and will be available for swimmers who request them at the check-in desk. No further changes will be made to the heat sheets and scratches will simply be “no shows” in the lanes.

Relays will be seeded during the relay session

Swimmers Food and Drinking Water:
Light refreshments and water will be available for the swimmers during the meet. There will be no individual water bottles provided, so please bring your own bottle to fill up at the swimmers’ table.

Seeding of Events:
Please note that all events, including the 1500m will be seeded from slowest to fastest.

Medals and Ribbons:
Official MSO Championship Medals will be awarded to the first 3 finishers in Individual Events in each age group and MSO Championship Ribbons will be awarded for places 4 to 8 in each age group. MSO Championship Ribbons will be awarded to the first 8 finishers in Relay Events in each age group.

The Awards Table will be located in the pool area, near the exit from the change rooms. Swimmers will pick up their award stickers across from the awards table then proceed to the awards table to receive their awards.

**Note, swimmers or coaches must pick up all awards during or immediately following the meet; awards will not be mailed to swimmers or clubs after the meet.

Massage Students:
Massage students from The International Academy of Massage will be offering free massages to swimmers between 1:00 – 5:00 PM on Saturday and Sunday. Please look for the directional signs indicating their location. We hope you’ll take advantage of this great service!

Saturday Night Social:
Unfortunately, due to poor ticket sales, the Saturday night social event has been cancelled. Refunds will be provided to all who have paid for tickets.

TEAM PHOTO AT PROVINCIALS: Sunday at 12:15 center of pool in the balcony we will be taking a team photo…HAWAIIN SHIRTS, SHORTS OR OTHER !!!!

MALE/ FEMALE CHALLENGE…AT 2008 Nationals the Men’s team garnered 1422 points and the Women’s team 557…total team points 1979 WHICH RANKED THE TEAM FIRST.

THE CHALLENGE!!!!! is for the women to beat the men this year and for total team points to be exceeded at Provincials.

I believe the women can because they are much stronger this year…are both sexes up to the challenge???

Coach Duane Jones, Technosport
Canada's Most Accomplished Master Swim,Tri & Multisport Club
Operating from the University of Ottawa
www.technosport.ca
613.769.4204

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