Set of the Week

After PSAC's Amanda took 2 days off. Here is the main set of the first workout back.

3 times through...
3 x 50 @ 1:00 free (#3 for time)
3 x 100 @ 1:40 back
:15 rest
2 x 50 @ :45 free (#2 for time)
2 x 100 @ 1:30 back
:30 rest
1 x 50 @ :35 free
1 x 100 @ 1:20 back (for time)
:45 rest

After PSAC Stat Update

We previously posted (2/8) some really great stats.
Instead of re-posting everything I am going to just list the updated stats of those who participated at PSAC's.

SCHOOL RECORDS
(only final performance)
Terray 100 backstroke 57.56
Terray 200 backstroke 2:04.27

NEW All Time Top 5 Performers
(only final performance)
Terray 50 freestyle 24.63 (3rd)
Terray 100 freestyle 53.58 (3rd)
Terray 100 backstroke 57.56 (1st)
Terray 200 backstroke 2:04.27 (1st)
Palmer 400 IM 4:51.07 (2nd)

Known Lifetime Best Performances
(first year swimmers only)
Terray 200 backstroke 2:04.27…previous best - 2:09.99

Best Times as a College Swimmer
(returners only…not counting events swum for the first time)
Palmer 400 IM 4:51.07…previous best - 4:57.75
Palmer 200 IM 2:20.92...previous best - 2:21.28

Best Relay Splits as a College Swimmer
(returners only...not counting events swum for the first time)
Lightcap 200 freestyle 2:10.99...previous best was 2:15.33

PSAC Championships

I will be updating this post with Lady Eagle Swimming highlights. Be sure to check back again soon.

Visit the 2/13 post to view where we stack up on the psych sheet.

THURSDAY
finals
Kelly Grieneisen swam the 1000 freestyle tonight. The final outcome isn't what we were hoping for, but at a meet where you get to swim three individual events, this was her "third event." Kelly swam very well for how she was feeling...I am confident that this was her "off" night and she will swim really well over the next 3 days.

On another note...the weather forecast is calling for some pretty "wicked" winter weather. As it is now 10:45pm, the snow is falling. I am not the least bit concerned...word on the street is that our school van is indestructible. (knock on wood that this is in fact true)

FRIDAY
prelims
Today started off with Amanda Terray's 200 backstroke. She swam a good morning swim. She is seeded 2nd going into tonight's finals. I am looking for a pretty good time drop from this morning's swim.

Stephanie Kudrick swam the 200 breaststroke and had a great race, but being sick caught up with her for this one.

Amanda Palmer had another great morning swim in the 200 butterfly, essentially matching her best time of the season. She traditionally drops some time from morning to night, so hopefully this will be the case again.

Amanda Terray lead off the 400 freestyle relay with a time of 53.58. This was fast enough to qualify for the NCAA national championships (it's a "B" cut)...making her a national qualifier in 4 events. (note: it is highly unlikely that she will swim the 100 free at NCAA's as it is the event before the 200 backstroke). Kelly Grieneisen, Brittany Williams and Caroline Sweeney finished up the relay. We are looking for some more improvement tonight.

NOTE: I will not have internet access until we return to Lock Haven. Please check www.HAVENSPORTS.com for the final press release regarding tonight’s finals. I will give you "my take" at some time this evening, or early tomorrow morning.

finals
Our 200 free relay started off our evening. Amanda Terray and Caroline Sweeney were just a tad bit slower than this morning...but Stephanie Kudrick and Brittany Williams swum faster this evening, overall the final time was faster.

Amanda Terray scored our first individual points of the meet in the 50 free. She placed 7th with a time of 24.65.

Our 400 medley relay swam to a tenth place finish. Of the four swimmers, Ashley Lightcap dropped the most time from the morning.

Tomorrow's session has our team in some of their strongest events. Check back soon!

ps-it turns out that our school van is quite the tank and did just fine today with a little bit of snow. However, the downside of driving a tank is the 13 minutes it takes to warm up in the morning.

SATURDAY
prelims
Our 200 medley relay had a solid performance this morning...I think that we can put together a few great legs tonight to win consols.

Amanda Palmer had fantastic 400im this morning. Her time of 4:52.04 moves her to 2nd on our all time top 5 performers list. She has a pretty good track record of swimming faster in finals, so we are going to shoot for an improved swim tonight.

Kelly Grieneisen battled through the 200 freestyle, but her shoulder injury just didn't allow for the speed needed to bring it home. Stephanie Kudrick had a really solid swim this morning in the 100 breast.

Amanda Terray had a respectable time of 58.18 in the 100 backstroke. This time puts her 2nd going into finals. Amanda will have one of the country's best swimmers next to her tonight to push her...combine that with the fact that she should swim a little more aggressively and we should have a real decent shot at a win or worst case season best performance.

finals
Our 200 medley relay started off the evening with respectable swims across the board.

Amanda Palmer continued to drop time in the 400im going 4:51.07...what made this swim great was that Amanda's splits were just a tad bit slower for the fly, back & breast legs but she brought it home about 2.5 seconds faster than this morning. She continues to show she is a gutsy racer!

Amanda Terray swam to a 2nd place finish in the 100 backstroke. Her time of 57.56 is her season best and a new school record. Additionally, Amanda earned All-PSAC honors. This was a great race and with plenty of time between now and NCAA's, we both think there is some more time to drop!

Our 800 free relay swam very well.

SUNDAY
prelims
Today started off with Amanda Terray's 200 backstroke. She swam a good morning swim. She is seeded 2nd going into tonight's finals. I am looking for a pretty good time drop from this morning's swim.

Stephanie Kudrick swam the 200 breaststroke and had a great race, but getting over being sick caught up with her for this one.

Amanda Palmer had another great morning swim in the 200 butterfly, essentially matching her best time of the season. She traditionally drops some time from morning to night, so hopefully this will be the case again.

Amanda Terray lead off the 400 freestyle relay with a time of 53.58. This was fast enough to qualify for the NCAA national championships (it's a "B" cut)...making her a national qualifer in 4 events. (note: it is highly unlikely that she will swim the 100 free at NCAA's as it is the event before the 200 backstroke). Kelly Grieneisen, Brittany Williams and Caroline Sweeney finished up the relay. We are looking for some more improvement tonight.

NOTE: I will not have internet access until we return to Lock Haven. Please check www.HAVENSPORTS.com for the final press release regarding tonight's finals. I will give you "my take" at some time this evening, or early tomorrow morning.

finals
Tonight's finals will be the last session for Kelly Grieneisen (swimming 2nd on the 400 free relay)...although her shoulder has prevented her from having great swims at this meet, she never once let it affect her or her teammates. I am very proud of her for pushing through it all and remaining (mostly) positive through the meet.

History was made tonight...Amanda Terray won the 200 backstroke and became the first ever PSAC champ from Lock Haven University.
It was an impressive swim and perhaps more importantly an impressive race. Amanda went out after the race and when her top competition turned it on at the end (at the 100 Amanda was 1.5 seconds ahead, at the 150 the lead was only .6 seconds) Terray answered the challenge and touched the wall first. It was a great race and she can only get better (having only swum it about 8 times)

Amanda Palmer swam great in the 200 fly. She ended up coming up just short of her collegiate best time, but finished the race, and season, very well.

The final relay of the night provided a little excitement. We were in a close points race with Millersville ... basically the final relay would determine if we would finish 2nd of the women's only programs, or if we would finish 3rd. Amanda Terray lead off with a great time, Kelly Grieneisen went cold turkey (not recommended), Brittany Williams maintained the lead and Caroline Sweeney fended off the late surge of Millersville.

As a team we finished 9th, of the women's only programs we finished 2nd.

Set of the Week

In honor of our lone senior, Kelly Grieneisen, I wanted to share her final workout as a real live college swimmer.

1000 warm up
(last 400 is with wicked fast turns)
(good SL's & BO's)

6 x 50 descend to wicked fast
75 AO from block
wicked long WD

SL = streamline
BO = breakout
AO = all out
WD = warm down

Set of the Week

This was done with Amanda Terray. Amanda has been out of the water for a bit and we are "easing" back into things as we prepare for PSAC's and NCAA's.

Amanda will be swimming the 50 free, 100 back & 200 back @ PSAC's this weekend.

5 x 50 @ 1:05 backstroke, pick 1 and go AO
4 x 25 scull, must be 4 different positions
5 x 50 @ :55 freestyle, pick 1 and go AO
4 x 25 same
5 x 50 @ :45 backstroke, smooth
4 x 25 same
5 x 50 @ :35 freestyle make it
4 x 25 same

A Shout Out

This week marked the start of championship meet season. Already we are seeing some wicked fast swims across the country.

A special congrats goes to Coach Pat at Fairmont State (Coach Andy’s alma mater) who’s most recent team addition, Kate Inozemtseva, swam her way to the fastest 50 free in all of NCAA D2 yesterday. Her time of 23.55 puts her ahead of a trio of sophomores, including PSAC representative Jackie Borkowski.

In non-collegiate action, the eyes of the swimming world are on Columbia, Missouri this weekend as they host the USA Swimming Grand Prix. This fact is relevant to the Lady Eagle Swimming program for two reasons.

First, in 26 days they will be hosting the NCAA D2 national championships. Freshman Amanda Terray will be representing LHU at this meet for the first time in team history.

Secondly, team inspirer, Dave Cromwell is competing at the Grand Prix. Take the time to visit Dave’s personal website/blog at http://www.davidcromwell.net/ … you won’t be disappointed.

6 days until PSAC’s!!

PSAC Pysch Sheet

The 2008 PSAC Championships are just 8 days away (including today). The official pysch sheet was just sent to each team. Here is how we stack up in our events.

(keep in mind that scratches at the meet will determine final seedings)

DAY 1
Kelly Grieneisen 1000 free (27th)

DAY 2
200 Freestyle Relay (11th)
Kelly Grieneisen ~ 500 free (27th)
Stephanie Kudrick ~ 200 im (24th)*
Amanda Palmer ~ 200 im (32nd)
Amanda Terray ~ 50 freestyle (16th)
Stephanie Kudrick ~ 50 freestyle (38th)*
400 Medley Relay (9th)

DAY 3
200 Medley Relay (9th)
Amanda Palmer ~ 400 im (14th)
Kelly Grieneisen ~ 200 freestyle (17th)
Stephanie Kudrick ~ 100 breaststroke (18th)
Amanda Terray ~ 100 backstroke (2nd)
800 Freestyle Relay (10th)

DAY 4
Amanda Terray ~ 200 backstroke (2nd)
Stephanie Kudrick ~ 200 breaststroke (21st)
Amanda Palmer ~ 200 butterfly (14th)
400 Freestyle Relay (11th)

*Stephanie will be scratching either the 200 im or the 50 free.

Top Times

The latest top times list for our conference has been posted.

The link is located under the PSAC logo to the right.
(the men's list has been included for the avid swim fan)

Here's a list of LHU Swimmers ranked in the top 25.

Amanda Terray ~ 50 freestyle (18th)
Amanda Terray ~ 100 freestyle (24th)
Kelly Grieneisen ~ 1650 freestyle (18th)
Amanda Terray ~ 100 backstroke (2nd)
Amanda Terray ~ 200 backstroke (3rd)
Stephanie Kudrick ~ 100 breaststroke (21st)
Stephanie Kudrick ~ 200 breaststroke (23rd)
Amanda Palmer ~ 200 butterfly (16th)
Ashley Lightcap ~ 200 butterfly (20th)
Amanda Palmer ~ 400im (19th)

Set of the Week

We don't have too many weeks left in the season, but I wanted to share a set that we did with Amanda Palmer.

One of the events Amanda will be swimming at PSAC's is the 400 im.

50 ez choice
2 x 25 TO - FAST
75 BD from AO (work BO)
25 ez
300 pull (#1 & 8 BE 3, #2 & 7 BE 5, #3 & 6 BE 3-5, #4 & 5 BE 5-7)
75 BU to AO (:5 rest)
25 AO (:10 rest)

We did this 8 times through...im/rev im order.
The pull was freestyle.
TO = Turnover (12.5 streamline kick/12.5 swim)
BD = Build down
AO = All out
BO = Break out
BE = Breath Every (we went by 50)
BU = Build up

Next week I will share another set that sticks out as (to quote the famous Coach Pat) "real nice."

Welcome

Although it's "late" in the season to get this started, as they say "better late than never."

We are on the verge of attending the competitive PSAC championships (2/21-24) and for the first time in LHU Swimming history the NCAA national championships (3/12-15).

The easiest way to catch up on the season is to list all the great statistical highlights we've accomplished so far.

SCHOOL RECORDS
(only final performance)
Terray 100 backstroke 57.62
Terray 200 backstroke 2:08.66

NEW All Time Top 5 Performers
(only final performance)
Terray 50 freestyle 25.05 (5th)
Terray 100 freestyle 55.11 (5th)
Terray 100 backstroke 57.62 (1st)
Terray 200 backstroke 2:08.66 (1st)
Grieneisen 1000 freestyle (1650 split) 11:20.83 (4th)
Grieneisen 1650 freestyle 18:44.93 (2nd)
Kudrick 100 breaststroke 1:10.90 (5th)
Kudrick 200 breaststroke 2:34.79 (3rd)
Kudrick 200 IM 2:18.82 (4th)
Palmer 400 IM 4:54.40 (3rd)
Samanka 1650 freestyle 19:51.66 (5th)

Known Lifetime Best Performances
(first year swimmers only)
Compton 50 freestyle 28.17…Previous best - 28.59
Sweeney 100 freestyle 58.60…Previous best - 58.80
Terray 200 backstroke 2:08.66…Previous best - 2:09.99
Walizer 50 freestyle 28.83…Previous best - 29.87
Walizer 100 freestyle 1:03.81…Previous best - 1:05.46
Williams 100 freestyle 57.31…Previous best - 57.36

Best Times as a College Swimmer
(returners only…not counting events swum for the first time)
(many of these are lifetime bests)
Fountaine 500 freestyle 5:47.34…Previous best - 6:05.94
Fountaine 1000 freestyle 12:19.33…Previous best - 12:36.64
Fountaine 1650 freestyle 21.00.28…Previous best - 21:26.74
Fountaine 200 breaststroke 2:52.90…Previous best - 2:59.61
Lightcap 100 freestyle 1:01.33…Previous best - 1:01.74
Lightcap 200 IM 2:27.02…Previous best - 2:28.58
Lightcap 50 freestyle 28.52…Previous best - 28.79
Lightcap 200 freestyle 2:08.46…Previous best - 2:09.93
Palmer 100 butterfly 1:06.47…Previous best - 1:07.63
Palmer 400 IM 4:54.40…Previous best - 4:57.75
Palmer 100 freestyle 1:00.70…Previous best - 1:01.91
Samanka 100 freestyle 1:01.01…Previous best - 1:01.55
Samanka 1000 freestyle 12:07.37…Previous best - 12:29.90
Samanka 200 freestyle 2:08.90…Previous best - 2:09.71
Samanka 500 freestyle 5:43.44…Previous best - 5:44.49
Samanka 1650 freestyle 19:51.66…Previous best - 19.59.95
Samanka 400 IM 5:11.75…Previous best - 5:15.18
Wilbur 50 freestyle 27.86…Previous best - 28.15
Wilbur 100 freestyle 59.78…Previous best - 1:01.55
Wilbur 200 freestyle 2:15.49…Previous best - 2:25.86
Wilbur 500 freestyle 6:23.16…Previous best - 6:44.32
Wilbur 100 backstroke 1:13.63…Previous best - 1:15.04
Wilbur 200 backstroke 2:41.38…Previous best - 2:51.91

Best Relay Splits as a College Swimmer
(returners only…not counting events swum for the first time)
Samanka 50 butterfly 30.53…Previous best - 38.27
Palmer 100 freestyle 1:00.53…Previous best - 1:01.03
Palmer 200 freestyle 2:10.17…Previous best - 2:15.22
Wilbur 50 freestyle 27.11…Previous best - 27.99
Wilbur 100 freestyle 59.34…Previous best - 1:00.90
Lightcap 100 freestyle 1:01.22…Previous best - 1:01.83
Lightcap 200 freestyle 2:13.23…Previous best - 2:15.33
Lightcap 50 freestyle 28.22…Previous best - 28.57
Fountaine 100 freestyle 1:02.93…Previous best - 1:06.72
Fountaine 200 freestyle 2:14.55…Previous best - 2:23.33
Fountaine 50 breaststroke 37.79…Previous best - 38.20