Quick Run Down

We won 2(vs Malone & Urbana) and lost 1(Findlay).

PSAC Qualifying Times:
Rehrig - 50 Free (25.37)
Rehrig - 100 Fly (1:01.18)
Brooks - 100 Fly (1:02.62)
Rehrig - 100 Breast (1:08.70)

All Time Top 5 Performances:
Rehrig - 100 Breast (3rd)
Rehrig - 100 Fly (4th)

sent via blackberry

Fruit Smiles

... are the fruit snack of choice. Sometimes we don't get smiles, we get bizarre shapes and sizes.

sent via blackberry

Team Photo

sent via blackberry

Adam's First Blog Quote

In regards to our dinner stop (fazolis) ... "It's like a Burger King only with I - Talian food"

sent via blackberry

And the Balloon

:-)

sent via blackberry

My Edible Arrangement from my Fiancé

Sweet!

(Literally sweet)

sent via blackberry

Road Trip

Movie Choice #1 is actually note a movie ... Boy Meets World Season 1 Marathon

(I have the movie Godfather on the video ipod)

sent via blackberry

Canton Ohio Bound

We are headed to compete in the national championship facility this weekend! Be sure to check the blog for updates.

(May not be posting too many pictures until we get back as the large files tend to clogs up the email box)

This Season's Cap

sent via blackberry

Amanda Palmer's Stitches

They are coming out tomorrow!!!!

sent via blackberry

Saturday's Meet in Canton

This Saturday we are headed to Canton, Ohio for our meet of the year. We are competing against Findlay, Malone & Urbana. We are going to go with 2 heats of women's events and 1 heat of men's (we are the only team with a women's only team). We will be entering 2 women per heat.

The events for the weekend are:
400 med relay
1000 free
200 free
50 free
200 im
100 fly
100 free
100 back
500 free
100 breast
400 free relay

This is going to be a great opportunity to compete in the pool that is hosting the NCAA II National Championships!

Set of the Week

It was a great set!
sent via blackberry

Team Record Board

Sent from my BlackBerry

Team Info Board

Sent from my BlackBerry

Set of the Week

200 easy @ 4:00
175 RACE @ 3:30
150 easy @ 3:00
125 RACE @ 2:30
100 easy @ 2:00
75 RACE @ 1:30
50 easy @ 1:00
25 RACE @ :30
25 easy @ :30
50 RACE @ 1:00
75 easy @ 1:30
100 RACE @ 2:00
125 easy @ 2:30
150 RACE @ 3:00
175 easy @ 3:30
200 RACE @ 4:00

We are really trying to develop a racing mentality during practices ... I heard a very wise coach (Kris Kubik - Univ of Texas Men) say once that "it is okay to race" ... so for this set I had the women (starting with the seniors) all pick someone they could race on the fast parts. The set went very well and we are (hopefully) on our way to developing some great racing habits.

Hand Hold Vertical Fly Kick!!

Sent from my BlackBerry

Double Jug Switch

Sent from my BlackBerry

Deep End Workout

Today we are spending some time in the deep end tredding water ... with shoes!!

Sent from my BlackBerry

Join the Fight

The women have decided to take it upon themselves to do a fundraiser for pancreatic cancer this year. With the help of Mrs Campbell the team put together a design (above) to sell T-shirts with the proceeds going to the Pancreatic Cancer Action Network (pancan.org).

We will be selling them before our meet with Mansfield Univ on 10/31 and we are hoping to have our stands filled with our purple shirts!

Crimson v. White & Alum 2009 edition

The day started quite spirited with both teams sporting some really nice “costumes”. (see pictures below). The White team entertained with a wonderful dance….

Sad faces appeared when I told them it was time to set up the lane lines and get ready to swim. Once we set everything up we had a really nice warm up and the stands began to fill up. Lots of family and friends, along with the women’s soccer team, supporting the teams.

We had one of our Alum’s show up with her racing suit on, Carole Kepler, and Mary Ewanich (our intern assistant for the semester) raced as well. They started by sharing duties on the medley relay. Ended up racing the 100 back and the 50 free … the team was very supportive of the Alum’s races.

There are 9 events offered and this year we had 4 new meet records!! Amanda Palmer broke 2 of her own records (100 fly, 200im) and Britt Rehrig broke the 100 breaststroke record (with an unofficial PSAC time & good enough for 3rd on our all time top 5 performances list). The 4th record was the White team’s 200 free relay of Sam Durham, Becky Fountaine, Amanda Palmer & Brittany Williams.

It was a really fun, exciting way to kick off the season. I am really excited for our first opportunity to race another team. In just about a month we will head to Canton OH, to race Univ of Findlay, Malone College and Urbana College. It is going to be an awesome opportunity to race in the same pool as the NCAA national championships!

Our 2 Alumnae Swimmers

Carole Kepler & Mary Ewanich
Sent from my BlackBerry

CRIMSON & WHITE TEAMS

Sent from my BlackBerry

CRIMSON TEAM

Sent from my BlackBerry

WHITE TEAM

Sent from my BlackBerry

Team Mascot: Andrew Joel

Sent from my BlackBerry

bottle holds

Sent from my BlackBerry

Circuit

Sent from my BlackBerry

Amanda Palmer rockin' the Texas Wheels

Sent from my BlackBerry

Another early morning!!

Sent from my BlackBerry

NCAA POOL

Sent from my Verizon Wireless BlackBerry

Workin' Hard

We have had a great first 3 workouts. The returning women, as a whole, ended up swimming faster than they did last year during the same practice. Dryland has been intense, but spirits remain high.

Yesterday’s water workouts included a good bit of AO (all out) flutter kick with a board (rarely, if ever, will we kick easy) and this morning was spent running from the field hockey/lacrosse turf to the top of the hill a total of 6 times. Not too easy.

Looking forward to giving a really tough water workout tomorrow…should be our first “set of the week”

Mary Dishing It Out

Sent from my Verizon Wireless BlackBerry

First Morning Workout Continues

Sent from my Verizon Wireless BlackBerry

First Morning Practice

Sent from my Verizon Wireless BlackBerry

Practice #1 is Monday

It is time to start updating the blog on a more regular basis...finally!

We have had all our meetings...team meeting, LHU administration meeting and a 1-on-1 goal session meeting. The women have had their first team only team building activity. Our swim lesson program is a week old and going very well. The only thing left now is to start practicing...finally!

Here is the first workout of the season. I always give it out to the team before they leave for the summer (mailing the incoming freshman a copy as well) so no suprises await on day 1.

200 swim/100 kick x 3 (no board)
8 x 75 drill/kick/swim @ 1:30
(can't do same stroke 2 times in a row)

12 x 25 im order @ :35
(every 3rd is fast)

125 easy

4 x 50 AO from a dive
(1 each stroke)

6 x 100 @ 1:50
odd k/s by 50
even s/k by 50

5 x 50 @ 1:00 build to AO
75 easy

200 AO for time
100 eash
50 AO choice for time (best stroke)

300 WD (3700 total)

A lot of what happens on Monday will determine just how hard we will be working for the preseason phase.

2010 Championship Cuts

The National Cut times have just been posted and for good measure I have included the PSAC cut times.

(A / B / PSAC)

50 Free (23.79 / 24.50 / 25.42)
100 Free (51.99 / 53.55 / 55.63)
200 Free (1:53.09 / 1:56.48 / 2:02.67)
500 Free (5:02.99 / 5:12.08 / 5:25.67)
1000 Free (x / 10:48.09 / 11:08.17)
1650 Free (17:32.29 / 18:03.85 / 18:42.06)

100 Back (57.79 / 59.52 / 1:03.34)
200 Back (2:05.19 / 2:08.94 / 2:17.15)

100 Breast (1:05.39 / 1:07.35 / 1:10.73)
200 Breast (2:22.19 / 2:26.45 / 2:34.77)

100 Fly (57.19 / 58.90 /1:03.23)
200 Fly (2:06.99 / 2:10.80 / 2:20.35)

200 IM (2:08.09 / 2:11.93 / 2:18.39)
400 IM (4:32.99 / 4:41.18 / 4:56.34)

To qualify for NCAA's the swimmer must have an "A" cut, after the "A" cut is achieved then the swimmer may compete in any other event they have at least a "B" cut in.

To qualify for PSAC's the swimmer must achieve 1 of the cuts, after the PSAC cut is achieved then the swimmer may compete in the maximum number of events. (3 indiv/4 relays OR 2 indiv/5 relays)

Mobile Posting

I made an investment in the newest blackberry and will now have the ability to post an update at anytime from anyplace ... ain't technology grand?

PS-saw Kasey Campbell @ OIP tonight. Good pizza.

Sent from my Verizon Wireless BlackBerry

PSAC Scholar Athletes

We had 5 women from the 2008-2009 honored by the PSAC for their outstanding academic acheievement.

Samantha Durham
Janel Kinard
Ashley Lightcap
Amanda Palmer
Allison Schaefer

2009 - 2010 Schedule

I dont expect any changes to our schedule next year, but you never know...here is what we have as of today.

sept 26th (11am)
Crimson v. White/Alumni Meet

Oct 24th (1pm)
v. Findlay & Malone
@ CT Branin Natatorium, Canton OH

Oct 31st (11am)
v. Mansfield

Nov 6th (7pm)
@ East Stroudsburg

Nov 14th (1pm)
@ IUP w/ Kutztown

Nov 19th, 20th & 21st (all day)
@ IUP Invitational

Dec 4th & 5th (all day)
@ Grove City Invitational

Jan 4th - 12th
@ Cocoa Beach Florida
Training Trip

Jan 23rd
v. California & Kutztown (2pm)

Jan 29th & 30th
@ California Dual Meet Challenge

Feb 18th, 19th, 20th & 21st
@ PSAC's
Cumberland Valley High School

March 10th, 11th, 12th & 13th
@ NCAA's
CT Branin Natatorium, Canton OH
Hosted by Lock Haven University

Perspective

I have been meaning to get this posting up for a few days, but between getting caught up on sleep (almost there), the 100 emails I needed to reply to and getting ready for swim lessons I just didn’t get a chance to until today.

Upon our arrival to the Harrisburg airport there was a remarkable scene….one that makes you reflect on just what is important in life. Ahead of us in the walk to the baggage claim was a solider dressed in uniform…as he walked through the gate there were a collection of family and friends. He was met with little American flags waving, cameras flashing, hugs and tears. I couldn’t help but to stop and admire the sight….for me it was an amazing sense of pride and patriotism (and I didn’t even know the dude).

Just something special about a solider coming home…awesome, just awesome.

Dinner & Riot

Last I left you I was headed to bed…a nice peaceful rest up before our long travel day home…never happened.

(not so evil) Ed, (Fairmont Coach) Pat and myself had a nice dinner at Shula’s … so nice that the menu didn’t include prices on stuff … so nice that when you add up the bill for the 3 of us we used a weeks worth of per diem…each. Good news was the Coach Denny (Ed) was buying. Holy crap was that a good lobster bisque, steak, and steak fries (in hind site I didn’t need the $7 french fries)

Made my way up to the room shortly after dinner and was met with a really loud ruckus … turns out the wrestlers staying in the room next to Pat and myself had scored themselves a lot of “adult beverages” and from the sounds coming from most of the floors they weren’t alone. (side note: strongly worded email is headed the way of the institution…that behavior is unacceptable on any level)

The party lasted well into the night … around 2:30am (having still not slept a wink) the ridiculously loud screaming/cheering began….it lasted a good little bit and by around 3am. Since we were meeting in the lobby at 4am, I decided to get dressed and head down. The lobby was full of 30 or 40 Houston Police officers … there was streams of toilet paper everywhere and the gentleman behind the desk was holding ice on his head (found out a bottle through from above hit him…unbelieveable).

We ended up not being able to check out for about 30 to 40 minutes while they were sorting out the mess…so we got a late start to the airport, eventually got there in plenty of time to return the rental car and hope a shuttle.

Decent flight to Philly (had a dude on our plane pass out and scare the wits out of everyone for a little bit … turned out he was okay, paramedics me him at the gate to check him out). Enjoyed 2 large slices of Sbarro pizza and a huge mountain dew…taking of shortly.

To aid my sleeping on the plane ride I bought a nice horseshoe travel pillow in the color scheme of the Texas flag.

Can’t wait to be home!

200 back finals

This afternoon’s lunch was a revisit of our first meal here in Houston … Freebirds. We brought along Longhorn Swim Camp vetern & IUP GA coach Kim to join us. Um, delish. I enjoyed a monster and chips … of course there was Dew involved.

Got back, to the hotel and hung out in anticipation for finals.

We had to sit through 2 heats of the mile and 4 heats of the 100 free (NOTE: the greatest male swimmer in d2 had a record broken today … Ben Michelson had his 100 free record by a .03 seconds, lots of records broken this weekend and to see one of his go is just flat our impressive) awards and then the 200 backstroke.

Amanda was very relaxed and just seemed excited…about the most relaxed I have ever seen her before a big race. Her first 50 was faster than this morning but instead of rocking it out in the 2nd 50 she pumped the brakes a little bit and kept it under control. She let up a little too much at the 3rd 50, but was able to close it out strong to finish faster than this morning. Another Honorable Mention All American performance … and proving that she is one of the best swimmers in all of d2.

It was a long weekend, but I am looking forward to the future…LHU now has a 4 time All American swimmer, not bad.

We are meeting to leave at 4am…bright and early!

6amish flight to Philly … 2hourish layover there then to Harrisburg … then back to the Haven.

200 back prelims

Not the result we were looking for .... ended up going about the same time as the final at PSAC and 12th going into tonight's final. Took it out super quick (58.8) and just got a little tired towards the end. We will give it a nice long warm up and control that first 100 and bring it on home to bust out another fast swim.

Longer afternoon today, as the first event tonight is the 1650...which is right after the senior rec, so no big rush to get there. Probably leave in the 4:15/4:30 range.

100 back finals

We took the short drive to the pool around 3:45 … and were one of the first groups of people there (emptyish pool warm up). There were 4 heats of the 500, all of when went really fast … then her heat of the 100 back. She was in lane 2, seeded 13th … by the end of the race she finished 13th and honorable mention All-American….but, I get ahead of myself.

Amanda looked excited and confident as the referee whistled …. Take our mark … stand down (F bomb…sorry mah) {non swimming people … when the starter says stand down it means relax, b/c are going to start over} I HATE it when the starter says stand down. I am sure it bothers me wayyyy more than it bothers Amanda, but oh well, nothing I can do about it.

Take your mark …. Beep … {non swimming people … the beep starts the race} Amanda looked great getting to the wall and a breakout…first 25 was the same as this mornings 25. (13.5ish). the turn was a bit of ummm …. well, it was a C minus, just kinda got jammed. Which made her 2nd 25 a bit slower (by 2 tenths of a second). The rest of the race was a bit of a blur as I was moderately light headed from all the whistling I was doing…but she ended up going a lifetime best, school record 57.09 … again, staying 13th place. She went out slower, but brought it back MUCH faster than this morning. {non swimming people….this is a good sign for the 200 backstroke}

Amanda rewarded herself with room service (don’t worry Sharon {my boss} this was a special treat from her mom for a job well done) … well earned. Hope the meal properly fuels her for a killer 200 backstroke tomorrow…where she will be re-visiting lane 2, in the first of three circle seeded heats. {non swimming people … the circle seed is not very easy to explain in writing, so I won’t}

Going to go for a little jog on the treadmill then catch the second half of the WVU / Syracuse game.

Let’s Go……
{non-wvu fans … that is the start of a WVU cheer}

friday lunch / entertainment

I had me some wendy's for lunch ... a spicy chicken sandwich. Happy to report that wendy's hasn't bought into the "texas hot" fad and it was a delish meal.

This afternoon in between dozing on and off I watched the Maury show. This was a special update episode...the kind that updates all the past guests. What makes this type of show so awesome is that they don't just have a few guests in the studio but they go rapid fire style through the traditional Maury stories.

My favorite "update" was the person who brought her boyfriend on to the show have him take a polygraph to see if he was cheating...naturally he was, she forgave him and they were a happy couple again. On a different episode she brought him back to the show to confess that she was in fact cheating on him..."oh my goodness"...they have since broken up and she'd like the world to know she is single and looking.

100 back prelims

Ended up falling alseep last night to the Syracuse / UCONN game … just couldn’t make it through the 6 OT’s it took to see the end. Woke up pretty much super duper early … checked the online tracking for the suit that was being fed-ex’d … saw it was on the truck for delivery and went downstairs to wait for it. Somewhere between my checking and the elevator ride down 18 floors the suit arrived.

We jumped into the car and made our way to the pool. Another cold and rainy day.

The suit fit like a glove … maybe a little snugger, and Amanda had a really great warm up. Did some 25’s and they may have been her 3 best 25’s ever. Then a long delay while the 12 heats of mens and womens 500 freestyles competed.

Amanda was seeded 17th and by the end of the race was 13th. Had a great start and her fastest (by 2 tenths) first 50 ever, backed off on the 3rd 25 and come home really strong. She felt, and Katie noticed as well, that she had a lot left in the end.

Key to tonight’s race will be to keep the same first 50 (if not a hair faster) and bring it home super strong. Amanda is a tremendous racer and I think that she will do great tonight.

I need a nap.

Headed back to the pool at 3:45.

thursday part 2

We continued our off day with some high quality rest and relaxation. I revisited the "texas hot" chinese food place ... they redeemed themselves big time with their chicken and noodle dish. The gentleman in front of me ordered the beef and onion special and it looked quite appealing …

Terray spent the afternoon sleeping for multiple hours. We went to the pool in enough time to watch some swimming and the diving warm ups … then went on a mission to find some dinner. Last year’s nationals was way easier to find some dining options … not that Houston has fewer options, but the options include parking, traffic and going out of our way to get there. (how did anybody get anywhere before the GPS was invented?)

After finding a pitch black IHOP in the not so nice part of town we settled on quiznos … not Amanda’s favorite, but it was getting late and with a big day of swimming tomorrow it was time to grab and go.

Speaking of tomorrow…we have the 100 back. Last year Amanda went a 57.14 in prelims to be seeded 8th going into finals. I think this year it will take a 56.7ish to make it back into the top 8 and the 57.1 just to make it back into consols (9th-16th). Amanda is seeded 17th and is in the final heat lane 7 … a good place to be as long as she doesn’t try to look up at the clock after her first 50 (I should mention that the timing system scoreboard is right above lane 7 and 8) … we need the first 50 to be at least a 27.

We are going with the back up suit … during the 50 the Tracer Rise filled with some water and Amanda wants to go with something she knows and trusts … so we are going back to the Tracer Light (same suit as last year). We had to have one Fed Ex’d to the hotel from Lock Haven (thanks KIM ………… and pam for helping us out).

thursday

The rockin' Houston weather turned chilly overnight ... from 80ish to 50ish. (won't keep me from hitting up smoothy king) We drove to the pool at 8am (about the same time we are going to head over tomorrow) ... Amanda was able to get some "stim" with the trainer and said she felt great after it. We did some starts and ended with a fast 50. Watched a few of the swims this morning and then hit the tunnel for some lunch.

A rather uneventful day so far ... heading over to the pool tonight at 5pm.

Texas Hot

So after returning from the morning session I did a little blogging (see below) before heading to lunch...I decided to get an Asian inspired meal. I saw on the menu a Generals Chicken and I think to myself, I pretty much love me some General Tso chicken so how much different can this version be. The menu did say ‘hot’ but they always say ‘hot’ when refereeing to the great General Tso and it usually isn’t all that hot. Well down here in Texas when the menu says hot, you best bet your britches that (expletive) is going to be spicy hot. It is about 10 hours later and my stomach is still on fire.

We went back to the pool for Amanda to splash around and watch some more national records get broken…this year’s meet is crazy fast. Day off tomorrow, but we are going to keep the pre-race routine in tact…just leaving a little bit earlier in an attempt to swim with fewer people in the pool.

The Fairmont Connection

Myself, (evil) Ed Denny, (fairmont coach) Pat

For those who don't know the story ... California University of PA's coach, Ed Denny, was my coach during all 4 years of college swimming at Fairmont State College. After my senior year Coach Denny went to Cal to start the team. Pat was a 5th year senior during my freshman year, a 6th year senior during my sophomore year and I am pretty sure a 7th year senior during my junior year. After Ed went to Cal, Pat took over at Fairmont (somewhere in there he finished his Masters at WVU).

We got a 'Fairmont Connection' T shirt for NCAA's

wednesday morning

Amanda had the 50 free today. Not a super awesome result, but it could have been a lot worse. We added a few hundreths of a second to the seed time...just jammed turn and left hand finish (we hoped it worked out for a right hand finish...much stronger). She is a little bummed but we didn't come here to swim the 50 free as much as we did for the backstrokes. She is a very strong swimmer who gets better the more she swims (up to 200 yards, lol). I remain nothing but confident that her backstrokes (aka the bread and butter) will be faster than ever.

We will head to the pool this evening to splash around a little bit and watch a few races then head out for another delish dinner.

live timing

cut & paste this link...

http://www.ncaa.com/livestats/m-swim/d309/index.htm

Stolen Pictures from Katie :-)

~Not Scuba Steve ... Scuba Amanda


~Palm Trees do grow in Texas


~Opening Ceremony


~Hard Rock Cafe ... No Mrs Terray (and Sharon) that is not an illegal beverage she is drinking there

tuesday

Today was a pretty solid day.

After our morning swim (which went pretty well ... Amanda looks great in the water) we hit up the UH bookstore and have to say all 3 of us were fairly disappointed with the selection of paraphernalia. Amanda bought her stock nalgene bottle…and then found the sonic on campus for lunch (last year with her sister Dorothy she purchased a lucky 44 ounce apple juice slushy…so this year the fact that she purchased the same slushy this year is a good sign). Speaking of lucky drinks, I think I will purchase the stock moderately over priced hotel mountain dew tomorrow morning on the way to the pool for the 50 free.

The coaches meeting was interesting to say the least … lots of items on the agenda, but it was kicked off with a bang when they announced that, pending the approval of the NCAA championship committee in April, the 2010 NCAA’s will be held in Canton Ohio and that the 2011 national championships will be held in San Antonio … (again, all pending approval meaning not quite official just yet)

PS – Lock Haven University will be the host institution of the 2010 meet in Canton … (did I mention it was pending approval in April) so it is kind of a big deal for us.

Amanda and I ventured out to the verizon store to save her phone from the fate of being pitched off of the 9th floor balcony into a million pieces … they had to re-program it, which took 30 minutesish, so we hit the grocery store in the same complex. I bought some lucky gum for Katie and lucky hot tamalales for myself.

PSS – I think I forgot to mention that rooms got messed up upon check in and we had 1 less room upon check in … long story short, (Fairmont) Coach Pat and I are roommates…and since he is one of the SID’s for FSC …. I mean FSU, he purchased the world wide web access for his computer which I am utilizing right now.

Opening Ceremonies was held at the Houston Aquarium … really cool stuff, a lot of student athletes. (Indoor Track and Field along with Wrestling are having their national championships here at the same time). We rode the bus over with some friendly wrestlers from San Francisco State University…We ate some super delish shrimp, chicken, and some steak option as well. Kate and Amanda scored some free sunglasses.

Arrived back at the hotel where I am going to hit the tredmill … and crash out.

50 free tomorrow … heat 3 of 9 … lane 6. And not that I put much stock in seed times at this meet but in Amanda’s heat the fastest time is a 24.39 … the slowest is a 24.49 (Amanda’s seed is a 24.42).

dinner = delish

Dinner at Hard Rock Café Houston was delish…Coach Pat and his swimmer, Cassie, joined us (or we joined them…depending on who you ask) It was about a 6 or 7 block walk from the hotel and we got there just in time, beating Cal PA and Grand Valley State’s large traveling party.

After dinner I drove Pat and Cassie to the pool to get in a swim before they shut it down for the night (9pm).

Tomorrow we are headed to the pool at 9am … coaches meeting at 12:30.

***

No internet in the rooms, so as I post last night's "story" I am eating breakfast...some wonderfully, overs syruped, pancakes

No Internet Monday / Internet Tuesday

NO INTERNET MONDAY

Painless flights to Philly & Houston … sat next to a high school soccer coach who doubles as an engineer of sorts who was making his way to Houston for a business trip. Nice guy who knew of The Larry Fish … small world. We found our rental car and got a pimpin’ navy blue Toyota SUV, the GPS took us the 23 minutes to the hotel.

Very nice hotel…very not cheap for anything. Wireless internet costs $9.95 for 24 hours … ugh, so I will give it my best shot in terms of getting the computer out and update our blog.

After a hottttttt shower and quick nap we set off for a wonderful, delicious burrito establishment named Freebirds. Katie and I know this place from working the UT swim camp in Austin…same hippy feel. I ordered the traditional monster burrito with chips and queso.

Pit stop to CVS to get a few supplies and then back to the hotel … going to hit the treadmill then crash out.

10am trip to the pool for a morning swim.

INTERNET TUESDAY

Good News loyal blog readers (Mom, Kim, Mr E and Mrs Rehrig) … the student-athlete lounge has the free wireless internet so, the blog will be updated …. FO FREE

Slept super good last night … woke up in time to enjoy the provided breakfast … eggs, ham bits and salsa...yup, salsa … welcome (back) to Texas!! The pool was relatively easy to find and very nice. Not quite as nice as last year at Columbia, but we aren’t complaining.

Amanda swam a long warm up finished up with some sprint 25’s … she looked sharp.

We came back to the hotel and headed out to explore Houston.

What is really cool about Houston is the “Tunnel” … 7 miles of tunnels that contain every version of food around (we ate at the closest ‘spot’ … I had BBQ, Amanda had chicken and fries, Katie had a freaking awesome looking roastbeef sandwich and salad). We explored the tunnels and eventually walked 10 blocksish back to the hotel.

Going to hit the tredmill (note: found out last night they have TV on the treadmill!!...how awesome is that?!) then come back to post this (cut and paste from word).

(Fairmont) Coach Pat and his swimmer will be here this afternoon and we will try to convince them to join us for dinner tonight.

"sheetz really let me down"

You know your day started early when you have been driving for about 53 minutes and the big starbucks sign is dark. What doesn't always help is the ever exciting spring daylight savings time. After about an hour we stopped at the sheetz in lewisburg for some gas...and here is where sheetz really let me know (sorry to report this jo-el). The gas pump #4 was slow...super slow, a molassas reference comes to mind....I watched 2 not so fuel efficent trucks stop, load up with $14 and $9 worth of gas before I even got to $21. Deep breath.....

Smooth sailing the rest of the way to the airport, parked near B5/B6 ... shuttle stop 3.
(that information is more for me then you)

Katie see's some coffee in her future, I am hoping to see some deep fried potato, hopefully in the shape of a mcdonalds hashbrown. I didn't ask Amanda, but I am sure there will be some sleep...and food.

rankings

In the final top times listings ... before entries ... Amanda ranks as follows

50 free ~ 65th
100 free ~ 35th
100 back ~ 17th
200 back ~ 16th

In the official psych sheet (posted here) ... after entries / before scratches ... Amanda ranks as follows

50 free ~ 59th
100 free ~ 34th
100 back ~ 17th
200 back ~ 15th

This is going to be a FAST meet.

we love TYR

TYR really came through for us and have proven to me again they are the tops in customer service and really care about their teams. Long story short we were able to secure a Tracer Rise for Amanda.

Awesome.

Set of the Week

I rarely do this ... in fact this is the first time in 6 years as a head coach I can remember straight up taking a full workout from a previous season and re-doing it.

For Amanda Terray's national taper, I took a look at the first workout after PSAC's from last year, liked it, and we did it yesterday.

long warm up (325 free / 175 back x 4)

Main Set
Did this 3 times through

3 x 50 free @ 1:00, #3 is for time
3 x 100 back @ 1:40 smooth
:15 rest
2 x 50 free @ :45, #2 is for time
2 x 100 back @ 1:30 smooth
:30 rest
1 x 50 free @ :35, make it
1 x 100 back for time
:45 rest

Last Year's Times...
50's @ 1:00 - 28.5, 29.3, 29.8
50's @ :45 - 30.2, 29.4, 29.7
100 back - 1:08.7, 1:10.8, 1:10.0

This Year's Times
50's @ 1:00 - 26.2, 27.0, 26.7
50's @ :45 - 26.8, 27.2, 26.9
100 back - 1:03.5, 1:03.2, 1:01.8

Pretty awesome to compare ... not sure what it all means, but I like it!

the long story short post...

We had our 2nd ever PSAC champion when Amanda Terray won the 200 backstroke. It was a fairly identical swim as prelims with the excpetion of the 3rd 50 where she ended up going about a half second faster.

Amanda Palmer had another very good race in the 200 fly, finishing just shy of her lifetime best, but still was faster then the morning swim. What an outstanding year she has had ... just HUGE time drops from the past 2 seasons. I am uber impressed with her this year. She has really set herself up for a great senior year!

Our 400 free relay had Terray leading off in a time that would have placed in the top 6 individually but just missed our school record...but was a B cut and she has qualified to swim the event at NCAA's. Sam split a 54 ... best of the season, Brittany split a faster 55 then she did in the morning, and Kasey brought it home strong with a 55 as well.

These 4 individual qualifers will all be back next year ... combined with a few more additions to the team we should really maintain, if not improve, our standings.

We did finish 9th overall (same as last year, even though Gannon joined)...2nd amoungst women's only programs.

super solid sunday morning

last day = best day...we had some top events swum today (terray - 200 back, sam - 100 free, palmer - 200 fly, kasey - 1650 free)

terray's 200 back was a super soild morning swim ... top seed going into tonight's finals. she went out in a blazing 59.3 and shut it down a little bit after that. If she goes out just as fast and put's it into cruise control she can really pop a great time...and improve her seeding going into NCAA's.

sam's 100 free was a soild swim, and poved to be a small improvement...hitting the PSAC cut time.

palmer's 200 fly was her 3rd best time ever and is the 12th seed going into tonight's final. She swam a super race and brought it home strong, even though it hurt a little bit...she will have a good race tonight and should be fun.

kasey's 1650 was a blazing start ... 5:25 @ the 500, 11:00 @ the 1000 (note: her second best 1000 ever) and finished with a 18:19.44 ... new school record by a little less than 10 full seconds.

terray led off our 400 free relay in a 52.6...just missing the school record. The rest of the relay (durham, williams & kinard ... had some good safe starts...should all swim faster tonight. Kasey will take Kinard's spot as the anchor.

subway today for lunch and some quality resting time as we have a late check out for 3pm.

awesome, awesome weekend so far, looking forward to our last session O swimming.


+++++++++++++++++++


I will not have internet until late tonight ... maybe tomorrow morning, so please check

HAVENSPORTS.COM

for an update on how the even goes for us.

NEW SCHOOL RECORD(s) & wardrobe

Apologies for no update this morning. After the morning session (details to follow) we had a team to go lunch at wegmans (=not cheapo) I had a family lunch with my mom, sister and kim (red robin - yum). On the way back to the hotel we stopped at Kohls b/c I needed some pimp new clothes ... so I can dress classy. (note: most of my classy casual stuff doesn't fit anymore)....mama waeger wanted me to look good, so I got some classy new pants, classy new $21 shoes, and a classy fancy button down shirt, but to say the least.......I looked good and classy.

I got back to the hotel in enough time for mama waeger to iron the classy new pants and take a quick shower before heading back to the pool. This is where Andy started to have a bit of a bad 45 minutes ... long story short the pool entrance wasn't opened on time...in fact it opened 30 minutes late after I tracked "the guy" down to open the door (much to the delight of the 40+ swimmers waiting for the doors to be opened). This wouldn't have been so bad if Amanda Palmer and I didn't get to the pool for a super early (empty pool) warm up. That's all I am going to say about that....

So, rewind ........

Amanda Palmer and I went to the pool at 7am for the empty pool warm up (leaving the hotel at about 6:45...apparently the hotel breakfast on the weekends doesn't start until 7am) made a quick stop at panera bread for a super awesome seasame seed bagel (losing a vast majority of the seeds when it went through the slicer...ugh).

Anyways .... we got to the pool in enough time for a really good warm up.

First swim this morning was the 200 medley relay ... great swim by all. Actually all the split as fast or faster then I thought.

Amanda Palmers 400im was a smokin' 4:43.99 ... her best before this was a 4:51.07. (previous school record was 4:48ish)...seeded 8th (at finals went a tad slower)...but got the hand shake from Graduate Assistant (and former PSAC 400im champion Katie Kuntz) for the awards presentation.

Amanda Terray had a season best time, and official A cut in the 100 back with a time of 57.57...was seeded 2nd after prelims. Finals had a rough (!!) first turn ... pretty much head butted the wall and went 57.6...stayed 2nd. Two years in a row recieving the silver.

800 free relay = suprise, suprise, suprise...kasey lead us off with a 2:00.5 (needed a 2:00.3 to get spot #5 on our all time top 5...next year!) Terray busted out a 156...at this point I was thinking great start, come on Sam ... who goes out in a 56 and then I dropped the F bomb (sorry mah) and then when she brought it back in a 2:01/2ish I was thinking hey we could get a school record...come on Palmer. At her first 100 it was a 56ish as well and I dropped a double holy F bomb (sorry mah) and Palmer brought it home in a 2:01/2ish...8:01.33 ... new school record. Awesome. Ended up 9th...with a freak dq bumping us to 8th.

best day as a team for LHU swimming in a long LONG time.

tomorrow...Terray's 200 back (looking to defend her title), Durham's 100 free (can't wait for this one!!), Palmer 200 fly (can the hott streak continue ... I think so) and Campbell's 1650...(lane 6...just close enough for me to be all up in her grill when need be)

Joel Blesh - PSAC 200 im champion ............... presentor

tonight's 200 free relay started us ... Sam had a pretty good swim, but not quite as fast as she was hoping for....but she more than made up for it in the 400 medley relay!! Terray split a 23.99 (note: not a math major and for about 15 minutes she thought her split was 24.99...it happens) Brittany and Palmer both had great swims.

Terray's 50 free went from 12th to 9th place with a great swim...the 400 medley relay was a pretty good way to finish the meet. We were 10th behind a tough bloomsburg team. Terry lead off a soild 58.2, Brittany split another 1:12, Palmer split a lifetime best 1:01 and Sam blasted home a great finish (fighting the waves at the 50 mark) with a 54. Great stuff.

Now the picture is our very own Jo-el blesh as the 200 im champion presentor....he did a great job except shaking the hands. Although the 3rd place finisher almost recieved the award b/c he was out of position ... it happens. He will be doing some hand shaking sunday for the 200 breast!

7am departure for Palmer and myself ... 8am depature for the rest of the group.

I am super excited for tomorrow's swims.

friday prelims

Glorious start to the day...our 200 free relay had a fantastic swim.

Amanda Terray lead off with a 24.46 ... getting her B cut in that event. Sam split a 24.9, and Brittany had a 25.6 and Amanda Palmer had a 25.76, totally skipping the "26's" to go super fast. The relay ended up 9th.

Kasey swam the 500...didn't have the result she was looking for but learned about her warm up. I think she is going to have a great 1650!...but has a few relays in between.

Palmer swam the 200 IM in a lifetime best swim and moved from 5th to 3rd on our all time top 5 list...

Sam and Terray had the 50 free ... Sam going first and swimming only a little bit faster. She is going to lead off our 200 free relay tonight to get another shot at a flat start time. Terray didn't have the best start and it caught up with her ... she went a little bit slower than her relay lead off and was good enough to tie for 12th...giving her another shot at it tonight.

Our 400 medley relay was specatular ... Terray lead off with a 58.10 ... a soild morning swim for her. I expect a 57 tonight. Brittney Williams swam the 100 breast in her best college time, and Palmer fought through some killer waves to go a 103 and Sam had a good swim in the anchor spot.

Today's lunch was Wegmans ... oh my delicious...moderatly expensive but totally worth it. The pork egg roll was made of real pork no question about it. (Note: I, and Jo-el, question at times the chinese food in Lock Haven especially their version of "pork")

Side note on just how wicked fast this meet is ... easily one of the most competitive in all of D2 ... we will be well represented at NCAA's!

friday morning

We have some good events coming up this morning...Kasey get's back into the pool with the 500, Amanda Palmer has the 200 im, Sam Durham and Amanda Terray have the 50 free. 2 relays as well...

update on the swims will come this afternoon...

ps-happy birthday jay

new school record

Kasey Campbell had the 1000 free tonight...her time of 10:57.12 broke our 2nd oldest school record of 11:04.40.

GREAT start to the championship weekend. Will update once we have what place she gets.

*****

18th place for Kasey. 2 places away from points, but still an amazing swim...lifetime best, school record, doesn't get much better. 500 for her tomorrow and she has the potential to do really well (as all the women do).

DINNER ... as I have been told by a very wise coach, swim meets are a series of meals with some swimming in between...so we went with Olive Garden take out. Katie took care of the orders and had them ready for us at 7:45. on the run to the car (note: the wind is blowing about 200 mph) I sprinted right past my mom and sister and didn't realize it...oops.

I am stuffed ... we have 7:20am wake up call and 8am departure.

you are NOT the father...

Our 2 hour drive was broken up by a nice lunch at applebees...delish.

After another hour drive we got to the hotel, checked in...dished out the pimp new TYR tracer light's, caps, and conference t-shirts. Giving us about 60 minutes to get ready to head to the pool. Tonight has the coaches meeting and the 1000 free.

To kill the time Jo-el and I watched a hilarous episode of Maury...so bad it's good.

Travel Day

Traveling to Cumberland Valley High School this morning with a scheduled departure at 11am. Making the traditional stop at Applebees about half way...delish. We will then check into our hotel and relax a little bit before heading to the pool for warm up, coaches meeting and Kasy's 1000 free (heat 2 lane 2).

I will update our blog as much as possible throughout the weekend.

taper warm up / relay exchanges

For the past week or so we have been doing the same warm up. As we got closer to the PSAC championship we have done parts of the warm up all in the same lane (to get used to swimming with a crowd).

800 oyo
6 x 50 @ :55 (slk/dr/sw)
3 x 100 @ 1:40 descend 1-3
3 x 75 @ 1:10
2 dive 25's
relay exchanges

Relays...we put together the fairly firm relay line up and have practiced each exchange several times. Before breaking up into individual workouts. The last few times we did the relay starts, Katie, Joel and myself assigned a grade...anything lower than a B constituted a re-do. We saw some drastic improvements.

11:00am departure tomorrow.

edinboro

Today was our taper meet for all swimmers without qualifying times for the PSAC meet.

Started at 7am with small grocery (and kim’s muffin) breakfast. Our bus driver, Dave who also had the privilege of escorting us to Clarion back in October, had a little trouble with the heat and although it wasn’t Cocoa Beach Florida warm on the bus, it wasn’t North Pole cold either.

The viewing entertainment was provided by Ashley Gardner who recently acquired the USA swimming dvd containing a lot of races from the Olympics and Olympic trial meet. Nothing like a little Rowdy Gaines commentary to get you psyched up for a day of swimming.

We arrived at the pool in plenty of time to chill and stretch out. We did a team warm up for about 30 minutes, most of the group got out (a few stayed in and continued to splash around)...45 minutes or so later the women all got back in before a specific warm up. In between warm ups the elder Kinard sister arrived from Shippensburg to suprise Janel...it was a really neat moment to see.

We had some really great swims ... without the results handy I can't provide all the fine details and don't want to risk missing anybody by going from memory.

Dinner was Uncle Charlies...a delish joint offering pizza, subs, wings etc. The Samanka's brought a delish cake (see picture in below post) to celebrate Shannon's 4 year swimmer career at LHU.

As the journey back to Lock Haven started I told the team to be smart and to not forget to study. I also passed along a very public thank you to Katie and Joel for really making coaching fun...this year's team was an absolute joy to work with...they have an amazing dynamic that makes it fun to go to "work" everyday.

We are doing unofficial time trials tomorrow ... offering everyone an opportunity to swim whatever races they want to swim with our timing system. All the swims aren't reportable, but if they are legal we will keep them on our top times list.

(just thinking about 'legal' swims...in 6 years of head coaching I don't recall there ever being a DQ in a dual meet....okay just 1...but that's 'bob ross' story for another posting, but it makes me wonder if the officials even pay attention or if they are just there for the funds)

i <3 cake!

(thank you mr & mrs samanka!)

Last Pre-Taper Set of the Week

Katie came up with a few great sets to finish up Phase 5. (Phase 6 is PSAC taper) All swims started with a dive (except Palmer's 100 free) and was to be max effort all the way through.

Amanda Palmer did...
3 x
(400 im @ 7:00
(200 im @ 4:00
(100 free @ 3:00 push

Amanda Terray did...
14 x 150 @ 3:00

Sam Durham did...
14 x 125 @ 3:00

Kasey Campbell did...
5 x 500 @ 8:00

Edinboro meet tomorrow ... word on the street is that the Samanka's are bringing some cake for the post meet celebration.

Set(s) of the Week

I am a keeper of all workouts...for every season I have been a head coach I have typed up each workout and at the end of the season I put them into a lovely Kinko's binded notebook. Every so often there is a day when I am just not feeling orginial so I flip through the pages and see something that will work for the day (with some modifications)...that is what we do.

Yesterday and this morning I re-worked some old sets...

Sam did 200 x 25's (a al Jacksonville Training Trip)
200 x 25
20 @ :5 rest, must do at least 3 of each stroke, no kick
20 @ :40 breast pull w/ buoy, no kick
20 @ :30 slk
10 @ :40 no free 3,6,9 AO
10 @ :35 choice underwater even easy
10 @ :30 pick 4 go AO, rest oyo
10 @ :25 free #5/#10 = fly
10 @ :20 make it
4 @ :5 rest
10 @ :30 AO big kicks
20 @ :30 AO big kicks w/ Zoomers
10 @ :30 AO big kicks
6 @ :5 rest
4 x
(3 @ :20
(1 @ :40
(2 @ :15
(2 @ :40
8 oyo @ :5 rest

Kasey did the following modified set
(a la the same Jacksonville Trip)

500 T turns w/ paddles, first 4 hand touches AO, no breath
10 x 50 w/ zoomers swim @ 1:00 go FAST
400 T turns w/ paddles, first 7 hand touches AO, no breath
10 x 50 w/ zoomers kick @ 1:00 go FAST
300 T turns w/ paddles, first 10 hand touches AO, 1 breath after 5
10 x 50 w/ zoomers swim @ :45 go FAST
200 T turns w/ paddles, first 13 hand touches AO, 1 breath after 7
10 x 50 w/ zoomers slk @ :45 go FAST
100 T turns w/ paddles, first 16 hand touches AO, 1 breath after 9


This morning Amanda (Palmer) did the following modified sets...
3 x
(6 x 25 fly @ :25
(3 x 50 back @ :50
(2 x 75 breast @ 1:20
(1 x 150 free @ 2:15

4 x 25 pull @ :20 3 breaths
4 x 25 pull @ :25 2 breaths
4 x 25 pull @ :30 1 breaths
4 x 25 pull @ :35 0 breath

I actually can't take credit for Amanda's...last spring I borrowed from (evil) Ed Denny (my coach at Fairmont State) the workout book from my senior year (which was typed up and kinko's binded) and this general idea was in there.

Team @ Cal

(thanks Mrs. Campbell)

Vulcan Dual Meet Challenge

Basically … We have 3 dual meets and at the end of all the swims the are combined to come up with invitational scoring.

Here are the scores and ‘stuff’ …

Friday night meet vs Mansfield
LHU ~ 102
Mansfield ~ 25

Saturday morning meet vs Slippery Rock
LHU ~ 86
SRU ~ 42

Saturday evening meet vs California
LHU ~ 45
CAL ~ 102

Invitational Scoring
CAL ~ 729
LHU ~ 630
SRU ~ 451
Mansfield ~ 244

Overall Event Winners…
Kasey Campbell 1000 FREE
Amanda Palmer 200 IM
Amanda Terray 50 BACK (meet record)
Amanda Terray 100 BACK
Amanda Terray 200 BACK (meet/pool record)

Overall we had some really good races and it is safe to say we had some fatigue set in towards the end of the meet … not overly surprising.

We are going into full taper mode for all those who are not already qualified for the conference meet. In 2 weeks we head to Edinboro for their last chance meet … everyone will be swimming 1 or 2 events…the PSAC swimmers will swim 1 serious event and 1 maybe not so serious event. Everyone not qualified for the conference meet will have the option to pick their event or events.

With the amount of work the women have put in I think that we should really see some fast swimming in 2 weeks.

(note: this posting was more informative than amusing … Ill work on that for the next one).

vs. Millersville

Amazing night of racing. I have a million thoughts running through my head, so this post has the potential to become unreadable towards the end...but I will give it a shot.

Coming off our our super training in Florida, we had a pretty intense week of practice. Double practices on Tuesday/Wednesday & Thursday. A new weight routine. A LOT of sprinting and AO swims lead me to really wonder how the women would respond to racing.

After the first race saw Shannon Wilbur (Dubby if you will) come from behind and have a great last 25 I knew the team would be okay. The trend continued ... race after race the women turned it on in the end. Just really fun to watch...so fun that after the first few raced I told Jo-el and Katie to put the clipboards down and just enjoy watching the meet. (Kim had the timing system under control and had zero issues!)

With the type of training we have been doing I was really suprised that the team swam as fast as they did ... no way they should be swimming this fast. I am just really proud of them.

Season Best Times Tonight:
(including a few first time of the year swim)

Vagnoni - 100 breast r
Gardner - 100 fly r
Wilbur - 100 free r
Lightcap - 100 breast r
Grenier - 100 fly r
Reitz - 100 free r
Campbell - 1000 free (kinda)
Kinard - 1000 free
Terray - 200 free (PSAC)
Schaefer - 200 free
Fountaine - 200 free
Samanka - 200 IM
Grenier - 200 IM
Faulstick - 200 IM
Vagnoni - 100 free
Terray - 200 back (A CUT!)
Schaefer - 200 back
Gardner - 200 back
Samanka - 500 free
Palmer - 200 breast
Lightcap - 200 breast
Grenier - 200 breast
McCracken - 100 free r
Fountaine - 100 free r
Williams - 50 free tt

(PS - that's a lot)

"i think i saw palm trees on that one"

good set yesterday evening.

2 x 200 @ 3:00 / 3:00
1 x 75 @ 1:00
2 x 200 @ 3:00 / 2:50
2 x 75 @ 1:00
2 x 200 @ 3:00 / 2:40
3 x 75 @ 1:00
2 x 200 @ 3:00 / 2:30
4 x 75 @ 1:00

first 200 each time was moderate ... 2nd 200 was fast, getting as much rest as possible

ps - amanda palmer enjoyed that set so much she gave us the great title

MEET v. Millersville tonight ... should be a good competitive contest.

Broken 100's

In an effort to put a little more emphasis on starts/turns/finishes we did some broken 100's at last night's practice. It worked out really well and will keep them, or a version of them, in our workouts a few times a week as we get ready for some taper meets.

Broken 100.

37 1/2 AO
~break
25 AO turn
~break
25 Slo-Mo turn-perfect
~break
12 1/2 AO finish

cocoa beach award photo

travel day / weekend

Jo-el and myself made it to Baltimore without any issue. Our Southwest jet was about half filled...I watched Burn After Reading and I think the Coen Brothers did it once again ... hilarious.

A few of the women had delays, but haven't heard any catastrophic delays or cancelations ... except for Katie. Akron, Ohio canceled a bunch of flights...her's being one of them. She is stuck in O'town one more night.

Long day of traveling ... looking forward to practice on Monday. We still have a lot of work to do as we get ready for some championship caliber swimming.

travel day marathon-ish

my and Amanda Terray's morning begun shortly after 3am ... you see her orginal connecting flight from Newark to Harrisburg was canceled last night so after calling customer service she was re-booked on a 6:40amish flight. With no other option we ventured for the Orlando International Airport at 3:30am...the dew in hand.

After dropping Amanda off I went back to the hotel (+/- 55 minutes...1 way) took a quick shower, checked out of the suites and about 10 minutes later the women started making there way down to the van. 7-11 slurpee and DD coffee/doughnut purchases were made (Nicole Faulstick was absolutly heartbroken to find sprinkles made their way on to her frosted doughnut) and we were back on the road. Everyone was dropped off at the Southwest gate b/c the first team flight is a Southwest one.

Jo-el and I made our way to fill the vans with the proper amount of gas and then dropped them off at (bob) carl's van rental. Our favorite worker, Stanley, was ready to check us in. He was the same gentleman who picked us up a week and a day ago ... he is from Oklahoma (sounding every bit the part) and came to Florida to work construction. Since there isn't much building these days he is going to mechanic school at night (even on New Year's Eve .... "which sucked") so he can join up with his son who races bikes. He is living out of a motel in downtown Orlando and as much as I would like to share with you all his short stories they are most certainly R rated...sorry.

Jo-el and I are hanging out at gate 123 where we found a little over half of our team waiting to take off ... from the looks of it, Ron Jon earned a few bucks from the LHU Swim Team as they are all decked out in their new shirts.

I am going to put in Kim's Netflix movie (burn after reading) and I can see a quarter pounder with cheese in my future.

2.5 hours until our flight ...

Go Panthers.

'the only thing that would have made this trip more productive would have been a powerball victory'

The Cocoa Beach Award 2009, as voted upon by her teammates, was given to Janel Kinard. The criteria was simply the person that had a great week of training and was a good teammate throughout the trip. Janel was very deserving and I'll get a picture up here once I get it from Jo-el.

The morale of the group remained fantastic during each practice ... there were some moments of unhappiness, soreness, sickness and ihateyouandyness...but all in all the women came down here with a mission to work hard and get better. I am very VERY proud of all their efforts. This was a great trip.............mission accomplished (too corny?).

Big shout out to Katie and Jo-el for doing an outstanding job with writing practices, dryland, motivation, van driving, ideas etc. ...no way this trip goes as smooth without them.

We finished up our last practice of the Cocoa Beach training trip with an okay set.

400 @ 7:00
8 x 50 @ 1:00
4 x 100 @ 1:45

2 times through...the distance people did the 400 AO, the sprinters did the 50's AO, and the stokers did the 100's AO. When you were doing AO, you were OYO. It was a good one.

************************

For next year's trip we will be staying at the Ron Jon Resort ... check it out.

http://www.ronjonresort.com/

... rooms may actually end up being cheaper per person!!

We will continue to train at the same facility...b/c it is awesome. (in fact we already have our lanes and times reserved!)

I will miss the daily Slurpee run, the freaking awesome sun, running on the beach, the wearing of flip flops and shorts daily, waffle house breakfast (yummy!) amoung other things.... won't miss the sand though, hate the sand!

Finally, tomorrow is our travel day ... the weather back home doesn't appear to be very condusive to air travel so wish us luck as we venture back to Lock Haven.

ps-today's blog title is a great quote by a great man (even if he can't finish a 40 ounce slurpee)... jo-el

lucky suit practice

Our lucky suit practice turned into a suprise recovery workout. Back in Septemeber I told the women that when we are in Florida we are going to be wearing the lucky suit 2 times ... the first being our meet day and the second being on the 'hardest workout of your life'

A few times after workouts this week the women have asked if that should have been the lucky suit workout and to be honest, a few of our workouts probably were some of the hardest ones they have ever done ... so this morning when I told them to wear the suit for tonight's workout, the freaking out started. The only problem with today is that next year when I say we are going to have the 'lucky suit' workout they will all expect a suprise recovery day.

Ill write it here about 365 days in advance ... next year's lucky suit practice will be the hardest workout ever :-)

On the non swimming side of life, the weather has been pretty much awesome, with the exception of a few hours yesterday, when the rain came pouring down. Today was our coldest day, but somehow I think we all managed to add to our base tan (or burn depending on who you ask) ... no real complaints on our end, especially since all reports to Lock Haven being a little chilly and not like Florida chilly, but sub artic chilly...

This afternoon Jo-el (our student asst coach) and I set out on digging a hole in the sand to China for some sweet and sour chicken...after about 10 minutes I broke a sweat and decided it would be more fun just to drive down the street to purchase some from "new china". Boy was I right .... delish.

2 more workouts to go.

dinner = delish

post day off morning

after a relaxing day off we had another really great workout.

appox a 30 min warm up

we did this straight through 3 times
((note the interval difference in the 100's))

400 @ 7:00
3 x 100 @ 2:00
200 @ 3:30 (always pull easy)
3 x 100 @ 1:40
:30 rest
2 x 50 @ 1:30 (always AO kick)

round 1
400=1st & 3rd 100=AO, rest easy
3 x 100 = 3rd AO, rest oyo
easy pull
3 x 100 = 1st AO, rest oyo
hard kick

round 2
400=2nd & 4th 100 = AO, rest easy
3 x 100 - 2nd & 3rd 50 AO, rest oyo
easy pull
3 x 100 = 1st & 2nd AO, rest oyo
hard kick

round 3
400=middle 200 AO, rest easy
3 x 100 = all 3 AO
easy pull
3 x 100 = all 3 AO
hard kick

"not blog-able"

Last night's practice included an 'intense' dryalnd ... four, six minute stations. Then we swam a 15 min long warm up swim followed by a couple 50's build to get the HR (heart rate elevated) then our main set.

21 x 100 @ 2:00 in sets of 3
2 AO (all out) from the block
1 EZ (easy/recovery)

The sets of 2 AO needed to be the same stroke for both.

The team really did well with this set...it was super intense and I didn't see one person back down. In fact a lot of the women stepped up and mixed up their strokes as requested. It was awesome.

Today is our free day and a lot of the women are enjoying quality time of doing nothing...or renting a surfboard and catching waves. Team dinner tonight! Yummy.

crackberry cam

taken about 6:21am this morning...

meet morning

We had a splendid morning o' swimming. Nice long warm up swim of about 60 minutes (or an hour) and then had our mini meet with the women of Northern Michigan University. It was a pretty good/quick time for the women and they had some fun ... not sure if there was enough time spent to actually become facebook friends, but you never know.

Wal Mart run for the women this morning...hope there is a redbox :-) (movie rental 'thing' that Kim and I enjoy back in Lock Haven)

We are going again tonight at 6pm ... with an intense dryland and a practice that will be sure to produce another whitty Janel comment.

(all day off tomorrow)

Go Buckeyes!

"that even hurt just to joke about"

Today was another beautiful day in Florida. Our 10am-Noon workout was our first one in specific training groups. None of the groups got off easy … super hard! The afternoon workout was just as intense if not harder (depending on the group).

In between practices the women found out that the sun does burn the skin. I personally watched a lot of football and set up a killer itunes play list to run to. I was able to get in a run before the evening workout.

Tomorrow morning will be a combined workout/meet with Northern Michigan University…should be a good time. It is always good to meet other swimmers who are enjoying some “fun” workouts in florida.

I enjoyed a delicious pizza from a N.Y. pizza place in town ... super tasty.

PS- the title quote is fully credited to Janel Kinard

travel day + practice 1 & 2

In order to visit the world wide web at our hotel we must go to the lobby. And with all the wonderful football games and nice running weather I haven't had the chance to make it until this morning. I will give you a quick update on our progress so far ...

Travel to Florida was pretty painless...everybody arrived on time or actually early. Janel, Sam & Erin's bags didn't make it from Baltimore with their flight, but since we were still waiting on some of the team to arrive when the next flight came in in they were able to pick up their bags...just a little later then they would have liked. No harm no foul.

(bob) Carl's van rental did a great job picking up Jo-el and I getting us to their parking area, we picked up the 2 rental vans, headed to the airport to pick up the team and head to cocoa beach. It is about an hour drive from the airport to our hotel. Apparently the speed limit doesn't apply to anybody on this particular stretch of highway. I was doing the stock 5mph over and was getting passed by EVERY moving vehicle (except the super slow car pulling a trailor)....but as I alway say, safety first.

The Wakulla Suites started our trip off on a bit of a sour note ... we arrived at 3:34pmish. Check in scheduled to start at 4pm. Our first (of 5) rooms wasn't available until 4:30ish. We scheduled a 6pm Wal-Mart run and were leaving as the last room was ready. Oh well, it was worth it when it was all done.

Wal Mart run found us eating at Denny's (wonderful service...not) instead of Fazzolis (sp?) b/c they were no longer in business. (just a side note ... the double cheeseburger is freaking huge...way hug-er than the picture in the menu)

A small forture was spent at wal mart on groceries and other items...jo-el bought a gallon of mouthwash for a week long trip (to be fair the wal mart brand was way cheaper then the little bottle of the brand name).

Our first 2 practices were meant to be ease our way into swimming long course meters ... but apparently they were "hard". I thought they were moderate to easy. I can't wait to hear what the team calls a practice that I think is "hard"

On our way to practice 3 ... our first practice by training groups.

PS - it is super sunny and super warm down here...it's okay to be jealous!

"the gps lady sounds like a chain smoker"

Happy New Year.

Jo-el, Kim (my girlfriend) and I traveled to Baltimore Maryland today. We all fly from BWI tomorrow morning. (Kim is traveling to Florida for a soccer coaching clinic)

Deb, my sister, is going to drive us to the airport in the morning and car sit (aka avoid paying parking) during the trip.

We stopped at Wendy's in Lock Haven (ending the boycott...but only for a day) and got on the road. The traffic was light and there weren't any major delays ... quick pit stop at a McDonalds about an hour away from Deb's place. The bags were unloaded and we headed to Damons (the place for ribs) to watch the Rose Bowl game...(leaving at halftime).

Early to bed tonight, longer travel day tomorrow.

Florida on Friday.

Pre-Florida Training

It has been quite a busy month. Not only did we have the Christmas break (and all the cookies that go along with it) I purchased and moved into my first house. It has monopolized a majority of my time and I feel as though I have neglected my loyal blog readers (Mr. E). Don't worry ... I will make it up to you.

We arrived back on campus on the 28th and our pool was a bit chilly and remained not super warm until our last practice this morning. It inspired the rallying cry "Florida on Friday". (as we are taking our training trip to Cocoa Beach from the 2nd - 10th ... more on that in future posts).

I was fairly pleased with the overall conditioning of the team ... a few could be in better shape, but the majority showed up ready to go. We finished out the mini-training camp with the not so famous set ... "Swim until you die"

Here is how you do it ... swim a distance (for us it was 100's) at a starting interval (for us it was 2:00) and subtract :01 from the interval after each one until failure.

Here are the intervals / send offs for all my coaching homeslices (mike laubacher) Hope the spacing is okay.

(X:XX) <:YY>
X = interval
Y = send off

2:00<:00>
1:59<:59>
1:58<:57>
1:57<:54>
1:56<:50>
1:55<:45>
1:54<:39>
1:53<:32>
1:52<:24>
1:51<:15>
1:50<:05>
1:49<:54>
1:48<:42>
1:47<:29>
1:46<:15>
1:45<:00>
1:44<:44>
1:43<:27>
1:42<:09>
1:41<:50>
1:40<:30>
1:39<:09>
1:38<:47>
1:37<:24>
1:36<:00>
1:35<:35>
1:34<:09>
1:33<:42>
1:32<:14>
1:31<:45>
1:30<:15>
1:29<:44>
1:28<:12>
1:27<:39>
1:26<:05>
1:25<:30>
1:24<:54>
1:23<:17>
1:22<:38>
1:21<:59>
1:20<:19>
1:19<:38>
1:18<:56>
1:17<:13>
1:16<:29>
1:15<:44>
1:14<:58>
1:13<:11>
1:12<:23>
1:11<:34>
1:10<:44>
1:09<:53>
1:08<:01>
1:07<:08>
1:06<:14>
1:05<:19>
1:04<:23>
1:03<:26>
1:02<:28>
1:01<:29>
1:00<:29>
:59<:30>

GCC recap

The snow and ice made for a long drive back (hence the non-update lasts night).

Ahsley had a very good showing swimming back to back in the 400IM and 100fly. A good way to finish up the first semester.

Amanda didn't come away with an 'A' cut ... but did secure season best times in all 3 events. The 100 back was a soild 'B' cut, as well as a meet & pool record. The 200 back was good for the first 100, but the lack of being able to train caught up with her.

Both Ashley and Amanda agree that this would be a good meet for the team, so if the academic calendar works out in our favor (with an extra week before finals...not like this year) we will see if we can bring everyboday.

friday-night

Long drive today with a pit stop to eat a good lunch at the RRRRRRRRRRRRRRR Roadhouse in Clarion. I enjoyed way too much food while Ashley got some chunks of chicken (no really, they were literally chunks) and Amanda got her traditional rib meal (see NCAA trip posts)

We arrived early enough to check in and relax for a short spell before going to the pool. Even with just 2 swimmers GCC gave us a seating section. not the best seats in the house, but i was expecting to cram in somewhere so no complants. We had to wach some diving finish up (oh the fun that was) before the pool opened up. Once it did both Ashley and Amanda were in there ready to go.

Meet started on time and for the swim dorks (like myself) out there we witnessed a really soild swim by the GCC men's 200 free relay. Breaking their school record from 2006 (which was the national title swim - i think)...the anchor split a 19.56.

Ashley was first up in the 200 im (after some rather lenghty 500's) and had a pretty good swim. A tad slower than the IUP swim, but everything (except breaststroke) looked really sharp. She should swim pretty well tomorrow in the 400 im and 100 fly (doing the tough gal back to back!)

Amanda had the 50 free and her dive/streamline/head position was pretty not good...but still managed a soild 24.9 ... missing the 'b' cut, but for with it being her first race in awhile I am okay with it. I am confident she can do well in the backstrokes tomorrow.

The 'a' cut in the 100 is 58.09 and she will have to be a 28.19 or faster to make it happen tomorrow ... the 200 is a 2:05.99 ... she will have to not die like a champ to make it happen. Should be fun to watch.

DINNER ... yesssss, was at "my brother's place" ... and speaking of my brother, this restaurant was one of my favorites when I was in Grad School & coaching SRU ... and I have a great story involving my brother at my brothers place. problem is it is PG-13 so I wont be able to share it. If you MUST know...email me.

bed time.

Will update y'all tomorrow night when we return to Lock Haven

~don't forget to check the results tomorrow on GCCinvitational.com

( I will also fix whatever spelling mistakes/typos tomorrow night)

GCC Invite

We are headed to Grove City College this weekend. Amanda Terray had an academic commitment during the IUP invite and couldn't attend, so this will be her 'mini-rest' meet. Ashley Gardner is looking to take advantage of the extra opportunity to get some racing in.

We (when I say we I really mean them) will be swimming at 6:00pm friday / 10am saturday & again at 6pmish on Saturday. I won't get to blog saturday's events until we return to Lock Haven.

For results (including LIVE TIMING) go to:

http://www.gccinvitational.com/

54 minute practice

After a long Thanksgiving break we have been back in the pool training hard. The women wanted to support the men's basketball team at this evenings game. In an effort to have 100% participation I told the team that if they all go we will have a 54 minute practice. I am sure most were expecting to do 54 minutes in the deep end, I opted for a little different approach.

Here it was...

All @ 1:00

5 x 50 warm up
2 x 75 fast
4 x 50 im order
3 x 75 fast
3 x 50 5 / 3 / 1 breath
1 x 25 easy
3 x 75 fast
1 x 25 easy
6 x 50 kick
1 x 25 easy
2 x 50 AO dive
1 x 50 easy
2 x 50 AO dive
1 x 25 easy
4 x 75 fast
2 x 25 easy
5 x 50 kick
1 x 25 easy
3 x 50 AO dive
2 x 50 WD
1 x 25 WD
1 x 50 choice

2800

Day 3

I only have about 3 minutes as I have high jacked (IUP) Coach Villa's computer to report to our loyal readers that Kasey Campbel just broke the 1650 freestyle team record with a time of 18:29.01.

This breaks Virginia's future teacher of the year, Katie Grieneisen's, record of 18:34.06.

She was 11:14.33 to her feet in the 1000 which is good enough for 3rd on our all time top performers list in that event.

More to come...

UPDATE

We are back in Lock Haven ... after what seemed to be a longer than normal drive back. Our cars met us with a wonderful coating of snow.

The fun didn't stop after Kasey's 1650 ...Our backstrokers all swam respectable 2nd swims. Sam Durham just missed her first qualfying mark in the 100 free by .03 seconds...ugh. (more on this later) Brittany Williams dropped a good .7 from her morning swim! Rachel Vagnoni swam a fairly identical race in the 200 breaststroke. Amanda Palmer had another soild swim in the 200 fly.

Janel Kinard also learned a lot from her first ever 200 fly swim ... in finals she went out about 2 seconds slower only to come back about 7 seconds faster in the 2nd 100. Great swim.

We then time trialed the 200 free relay to give Sam another chance at PSAC's in the 50. This time she left no doubt by going a 25.44 (the cut time is 25.60).

We finished up with the 400 free relays giving everyone (except our 2 flyers, time trialers & Bailey :-) ) one last swim to finish out the weekend.

Time to go get caught up on a lot of TiVo and a small ton of emails.