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  1. Saturday, Dec. 27

    by , December 27th, 2008 at 06:18 PM (The FAF AFAP Digest)
    75 minutes at the gym lifting weights and doing core. I'm definitely stronger than I was around Austin. Toying around with the idea of bumping it up to 3x a week. It would likely mean I'd have to cut out some cardio somewhere ... Or else do a 3rd shorter session.

    Afterward, hit the hot gym SCM pool (85 degrees). Did a set of Stud's creation, which I really liked. The workout was aerobic lite and technique based.

    Warm up:

    700 variety swim/kick/drill

    Main set:

    3 x through:

    8 x 25 fly on :45
    4 x 50 back on 1:00
    2 x 100 breast on 2:00
    1 x 200 free on 3:00 (done 100 free/100 flutter kick)
    extra minute after each round

    Worked on:

    Fly: Not lifting my head up as high. I could feel right away that this made by stroke flatter, but I think it will take awhile to make this change.

    Back: Worked on rotation and keeping my head back on SDKs and the breakout

    Breast: Worked on keeping my head down in a neutral postition.

    Free: Worked on kicking on my back for 2-3 SDKs off the wall before cork screwing over. Definitely seemed faster this way.

    100 C/D

    Total: 3200 meters
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  2. Saturday December 27th, 2008

    by , December 27th, 2008 at 02:27 PM (Ande's Swimming Blog)
    Saturday December 27th, 2008

    blogged todays work out at:
    http://andesswimmingblog.blogspot.com

    we did a main set I've never done before

    still working on:
    + SDKs,
    + skinny streamlines,
    + deeper harder pushoffs on turns, &
    + conditioning, habit, mental toughness, & breath control to take 5 - 7 SDKs on my last turn in races

    like michael phelps


    Still pondering my training from now till Mid Feb
    I'm still waffling between training for the
    200 IM, BK & FR or the
    50 FR & BK & 100 IM
    I also hope to lose 10 to 15 lbs
    weighed 213 at the end of practice today

    2009 meets

    January 17 - 19
    SCY New Year's Classic is
    21 days away

    Thu Mar 5 - Sat Mar 7
    SCY Texas Grand Prix is (no info yet)
    68 days away

    strength and speed training focus on
    50 fr, 50 bk, & 100 IM

    Rest 1 week for

    3/27/ - 3/29/09
    USMS South Central Zone Championships
    Southlake, North Dallas

    Strength and speed training

    Rest 2 weeks for

    5/7 - 5/10/09
    USMS 2009 Short Course National Championships
    Fresno, CA

    Thu June 11- Sun 14
    USS Senior Circuit Championships

    July 18 – 19
    2009 South Central LCM Zone Championships
    The Woodlands, TX
    LCM

    August 6 - 10
    2009 USMS Long Course Nationals
    Indianapolis, IN

    Updated December 27th, 2008 at 02:32 PM by ande

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  3. 2009 Goals

    by , December 27th, 2008 at 02:12 PM (The Labours of SwimStud)
    To break :28 on 50 FR

    Get under 1:02 on 100 FR

    OK that's going to be my focus up to zones...I'll also be looking to break a 2:50 SCY 200 BR but that is falling 2nd to the Free goals.

    Lost of fast 25, 75, and 125's right?

    Updated December 27th, 2008 at 02:18 PM by SwimStud

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  4. Saturday - 12/27 tough day

    by , December 27th, 2008 at 12:20 PM (Mixing it up this year)
    This was a tough one after yesterdays workout.
    3x100 @ 1:40 Free
    5x50 @ 1:05 Fly
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:30 Free with 6 beat kick
    5x50 @ 1:05 Fly
    5x50 @ 1:05 Back
    5x50 @ 1:05 Breast
    3x100 @ 1:40 Free paddles & board
    3x100 @ 1:40 Free kick with fins
    3x100 @ 1:30 Free
    3x100 @ 1:45 Free EZ

    Total 4500 yards

    I made every interval with time to spare but my arms are sore now.
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  5. I'm totally worn out!!!

    by , December 27th, 2008 at 12:06 PM (A comfort swimmer's guide to easy swimming)
    Swam with the Sawtooth masters group in Boise again.

    SCY

    Warmup
    1 x 300 swim
    6 x 50 free build on RI :10

    Main
    5 x 400 free on RI :30

    4 x 150 medley on RI :20 as
    #1 75 fly-25 back-25 breast-25 free
    #2 25 fly-75 back-25 breast-25 free
    #3 25 fly-25 back-75 breast-25 free
    #4 25 fly-25 back-25 breast-75 free

    4 x 75 medley on RI :15 as
    #1 fly/back/breast
    #2 free-fly-back
    #3 breast-free-fly
    #4 back breast-free

    4 x 150 kick on RI :15 as
    100 flutter kick/50 choice

    Cool down
    100 easy back/free

    4200 yards
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  6. Friday 12/26 - good day for a workout

    by , December 26th, 2008 at 05:35 PM (Mixing it up this year)
    Felt much better than I have in the past. I have one more day swimming at Mountain View Aquatic Center in Marietta GA. It has been a little crowded with lap swimmers but I just took one of the lanes next to the Stingrays team since there were 2 open lanes there.

    Here is today's workout to work off the fat from yesterday.
    10x50 @ :55 Free
    3x200 @ 3:00 Free with paddles held 2:50's
    10x50 @ :50 Free every 3rd Fly with paddles
    3x200 @ 4:00 Free every 3rd lap Fly with paddles
    10x50 @ :50 Free every other Fly with fins
    3x200 @ 4:00 Free every 3rd lap fly with fins
    10x50 @ :50 Free every 3rd FAST with paddles and fins held :30 on the fast ones
    8x25 @ 1:00 free kick held :26's
    8x50 @ 1:00 free 1/2 pull 1/2 kick
    100 EZ free

    Total 4500 yards

    Now my arms are sore but I know I got a good workout in. It's going to be tough waking up early on Monday morning to go swim again.
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  7. Friday, Dec. 26

    by , December 26th, 2008 at 04:01 PM (The FAF AFAP Digest)
    Back in the pool. Don't intend to take 4 consecutive days off again! Just felt OK, continued with some basic aerobic work.

    Warm up:

    700 variety swim/kick

    5 x 100 fly drill on 2:00

    Aerobic Set:
    (Stole this one from Ande's blog. Thanks Ande!)

    30 x 50:

    1 kick on 1:10 / 1 drill on 1:10 / 1 back on 1:10
    2 kick on 1:00 / 2 drill on 1:00 / 2 back on 1:00
    3 kick on 0:55 / 3 drill on 1:00 / 3 back on 0:55
    4 kick on 0:50 / 4 drill on 1:00 / 4 back on 0:50

    50 EZ

    Kick Set: Kick Mountain Redux

    1 x 50 on :45
    1 x 100 on 1:30
    1 x 150 on 2:05
    1 x 200 on 3:00
    1 x 300, 15 RI
    1 x 200 on 3:00
    1 x 150 on 2:05
    1 x 100 on 1:30
    1 x 50 on :45

    (all with MF, up the mountain with board, down dolphin kicking on back)

    100 EZ

    Total: 4150

    10 minutes in hotub
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  8. Friday Dec 26th, 2008

    by , December 26th, 2008 at 12:16 PM (Ande's Swimming Blog)
    Friday Dec 26th, 2008

    Hope you had a Merry Christmas or a happy holiday

    did not swim yesterday
    I did pull out the calendar and count days to my next 2 meets

    January 17 - 19
    New Year's Classic is
    22 days away

    Thu Mar 5 - Sat Mar 7
    Texas Grand Prix is
    69 days away

    Sun Mar 8
    LCM Time Trial is
    72 days away

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    8:00 - 10:00
    Neil Walker coached
    LCM swim center
    swam with Andrew Wang and several other swimmers
    dove in around 8:05

    100

    30 x 50
    1 k on 1:10 / 1 dr on 1:10 / 1 fr on 1:10
    2 k on 1:00 / 2 dr on 1:10 / 2 fr on 1:00
    3 k on 0:55 / 3 dr on 1:10 / 3 fr on 0:50
    4 k on 0:50 / 4 dr on 1:10 / 4 fr on 0:40

    400 k neg split on 7:00
    50 k 1/3 fast 2/3 easy
    50 k 2/3 fast 1/3 easy
    50 k fast
    50 k easy

    400 k neg split on 7:00
    50 k 1/3 fast 2/3 easy
    50 k 2/3 fast 1/3 easy
    50 k fast went 40
    50 k easy

    there were 3 more rounds but
    I got out to go to work

    Updated December 26th, 2008 at 03:12 PM by ande

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  9. Workin' off the puddin'

    by , December 26th, 2008 at 11:41 AM (The Labours of SwimStud)
    You can stop laughing...did you see your paunch in the mirror this morning?

    Anyhow, forwent the new dorkel snorkel from santa today as the group was getting together for an impromptu workout...I'll take it to work on Monday. Did some breathing sets that almost killed me, but I'm not 100% congestion free so it was bound to be a bit painful. I had to quit repeat as I got a little bronchial spasm and I didn't fancy a respiratory arrest to round off the holiday season! Anyhow it was like this:

    500 Warm up

    2 x through:
    100 Kick 2:15
    100 Catch up 2:00
    100 Reach and tap behind 2:00
    100 Swim 1:45 1300
    4 x through:
    100 5/7 breath by 50 1000
    50 2 breath per 25
    25 no breath
    75 recovery

    2 x 200 on 3:30 (Meant to be 4 x but I had touble with breathing and I can make this time easily)

    400 K with fins 2 fast 2 easy.
    100 EZ

    Anyhow... all this before eating too!
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  10. Finally, a real pool!!

    by , December 26th, 2008 at 11:00 AM (A comfort swimmer's guide to easy swimming)
    I swam a workout in a 25 yard pool today with the Boise Sawtooth Masters. My first real swim workout since Thanksgiving. OMG I am out of shape!!

    Warmup
    1 x 400 choice, did free and back
    6 x 50 drill on RI :15
    1 x 200 kick, did 100 w/board 100 on back, no board

    Main set
    8 x 50 on RI :15
    odds free, evens back
    6 x 100 on RI :20
    odds free, evens back
    3 x 200 on RI :30
    #1-2 free, #3 back
    4 x 50 IMO RI :15

    Cool down
    300 easy free and back

    Total: 3000 yards
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  11. Annual Xmas Run

    by , December 25th, 2008 at 02:06 PM (The FAF AFAP Digest)
    Went on my annual 5 mile trail run today. It is fairly warm and very sunny -- beautiful day for a run.

    On the xmas/swimming front, I got a new B70 from Mr. Fort. My current one is probably nearing the end of its life, so that was fabulous! (No, I will not be wearing them together!) I got him a Garmin Forerunner 405 for his marathon training and racing, so we both went for the hobbies. lol. Also got a large wicking towel for meets that SwimShark swears by. Looking forward to trying it out.

    I've been out of the water for 4 days. Haven't done that in a loooong time. Might have taken a week off from swimming (not exercising) after Austin, can't recall. I'm going to have a few days on my own as Mr. Fort is taking the kids skiing. (I don't ski.) So I plan to see friends and workout like a madwoman. May actually get to my team's New Years practice, which is 109 x 50.

    Merry Christmas all!

    Updated December 25th, 2008 at 02:12 PM by The Fortress

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  12. Wednesday - 12/24 Over slept

    by , December 24th, 2008 at 05:01 PM (Mixing it up this year)
    On vacation and I over slept so I only had time to swim for about an hour. Here is the workout I tried today

    10x100 @ 1:40 Free held 1:25's
    200 kick free
    8x25 @ :45 Fly with paddles
    100 Free EZ
    500 Kick alternate by 100's free/fly
    4x100 @ 2:10 IM 1/2 pull 1/2 kick
    100 IM for time 1:25
    500 by 100's swim/pull/swim/kick/swim

    Total 3000 yards

    Merry Christmas!
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  13. 'Twas the swim before Christmas...

    by , December 24th, 2008 at 04:50 PM (The Labours of SwimStud)
    When all through the pool, many lappers and racers swam balls to the wall...

    Anyhow, I did a neat 2000 today as a recovery workout. I didn't get any speed on but worked the DPS and did some backstroke with a pull buoy...I just stink at it!

    I did some pulls and swimming with paddles...I only use the finger loops and so I got some good feedback from my hands on the entry and the finish of my pull: I am not entering cleanly with the left and slipping water too on he finish. So I have a new aspect to work on.

    A guy I swam next too popped in today and we said hello and he pointed out that I am pulling my right arm a little to far under my body, which may be adding to the shoulder woe...so that was good. Told him if he sees anything underwater like that to let me know.

    Also saw the HS coach and asked if I could crash one of their workouts once in a while he said "absolutely" so this is good as I can go get my butt kicked once in a while!
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  14. Wednesday, December 24

    by , December 24th, 2008 at 03:01 PM (The FAF AFAP Digest)
    5 mile trail run.

    Merry Christmas to all forumites!
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  15. Relaxation: My present to fellow swimmers

    by , December 24th, 2008 at 02:12 PM (Vlog the Inhaler, or The Occasional Video Blog Musings of Jim Thornton)
    Merry Christmas and assorted other secular, religious, and Druid holidays to one and all. I am hoping to get a better camera soon, so please do not give up too soon on my Vlog simply because of its piss poor production values and generally uninteresting subject matter to date!

    Improvement is possible!

    Who knows what the next year will bring?

    In any event, today's Vlog represents my Christmas present to my fellow swimmers. If you watch this, and I hope you do, I know it will be easy to dismiss the recommendation therein as the groggy advice of a narcoleptic well into his dotage.

    Resist this urge!

    Please, allot yourself 8 minutes at the end of your next practice to try out my recommendation, which blends the best of swimming, with the best of Karmic meditative Bhuddhism as such is understood by me, a fellow with no understanding of it.

    Then let me know if you do, indeed, find this to be as deeply relaxing as I and my follower have. (Note: one my New Year's Resolution is to up the number of follower to plural. My other New Year's Resolution is to not lose the follower I do have.)

    BORKED

    Updated December 27th, 2008 at 06:39 PM by matysekj (Embedded YouTube video directly)

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  16. Wed Dec 24th had a very SPECIAL TREAT TODAY

    by , December 24th, 2008 at 01:24 PM (Ande's Swimming Blog)
    Wednesday Dec 24th, 2008

    Thanks to everyone who follows my blog
    I wish you and yours a wonderful holiday

    it began here:
    http://www.usms.org/forums/showthread.php?t=4298

    will blog this practice later today at:
    http://andesswimmingblog.blogspot.com

    8:00 - 10:00
    Neil Walker coached
    SCY swim center main pool
    swam with Anders Storvik, David Zolno, beside Tanica Jamieson and several younger swimmers I'm not going to name.
    dove in around 6:35

    6 x (100 fr on 1:30, 50 k on :50)

    20 x 25 k on 25

    there was something else I don't recall

    Main Set

    200 IM moderate
    2 x 50 free fast from a dive on 1:10

    200 IM
    2 x 50 br fast from a dive on 1:10

    200 IM
    2 x 50 bk fast from a dive
    went 30 & 25

    200 IM
    50 fl fast from a dive
    went 24

    rested

    put on FS PRO leg skins

    50 bk fast
    Neil timed
    roll start
    went 23.8

    100 easy

    rested 5 minutes

    50 bk fast (with only 7 SDKs)
    Neil timed
    went 24.9


    as I sat out and rested for my fast swims
    the swimmers did more rounds
    I had fun getting times for swimmers
    encouraging them and
    offering them suggestions like:

    + Streamline like Michael Phelps

    + Go a little deeper off your push offs

    + Take in a Big breath of air before your turn and hold it.

    + Take more SDKs off your start and turn on fly
    they dropped from 32 to 29

    + Try this Aqua V cap on your next fast swim
    I had one with me and let them try it out.

    The swimmers swam faster times.
    Maybe it was the my suggestions
    Maybe it was because I was paying attention to them and calling out their times.

    Updated December 24th, 2008 at 09:50 PM by ande

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  17. Fat Man back in the pool - 12/23

    by , December 24th, 2008 at 12:07 PM (Fat Man back in the Pool)
    Back with the Team last night. First swim with them since Thanksgiving and right into a night of backstroke. I guess the coach was punishing me for showing up.

    400 warm up
    bunch of 25's & 50's of various backstroke drills and sprints with some free thrown in. Wrapped out about 2400 yds. Only minor shoulder pain at the end. Felt good to be back in a workout even if it was wicked backstroke.

    Iced & anti-inflammatory meds.
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  18. FIXING A HOLE

    so it seems i will be heading down to manhattan some time in early jan. (date tbd) to have my heart hole (Atreal septal defect) patched up. according to the info i have read on line, this means no driving or strenuous activity (force of 10lbs or more) for 5 days, no activities that generate heavy breathing for 6-8 weeks and 6 months of aspirin therapy...... i can live with that.
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  19. Have yourself a merry little double...

    by , December 23rd, 2008 at 09:17 PM (The Labours of SwimStud)
    Well sort of...
    Jumped in around 10am and did 1200 yards.
    Mostly DPS and feel drills. I think I 'm getting better feel from all this drill work. I hope the DPS will pay off


    I included a 5x100 on 1:35 set which I managed on all but got down to about 3 secs of rest. However, my main goal was make the interval but not let my stroke fall apart. I think a #6 may have let me see breakfast again.

    Anyway went back at 6:30PM and did a good workout:
    500 W/U
    10 x 100 on 1:50 evens BR
    Actually raced some 19 year old guy on the first 50. He went 24 to my 29. Sure he beat me and he is happy about it but I would love to have one of you fast guys come drop in and show him real speed.
    10 FR Kick on 1:00 fins and board #3, 6 8 & 10 AFAP
    10 FR Pull on 1:00 #3, 6 8 & 10 AFAP

    1 x 200 on 3:20
    2 x 100 on 1:45
    4 x 50 on :50

    400 cool down for 3500 and 4700 incuding the early part.

    Oh well tomorrow I'll grab another 1200 and then prepare for the binge!
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  20. On Appeal

    by , December 23rd, 2008 at 04:43 PM (The FAF AFAP Digest)
    I have sent my letter appealing the denial of the request to recognize my 50 fly time trial to the USMS Rules Committee Chairperson. I appreciate all the input I got from forum folks very much. I realize some might not agree with exactly how I've made the arguments, but I've done the best I could in the short time I had. Now, I'm ready to move on to the holidays and completely forget about it!

    For those of you interested, I am reproducing the letter here:


    Dear Ms. Casey,

    Ed Tsuzuki, the NJ LMSC Chair, forwarded me the email that you had sent him regarding my 50 fly time trial at the Colonies Zones meet held at Rutgers University on Dec 6-7. As you can imagine, I was disheartened to learn that my 50 fly time from that meet will not count for USMS Top Ten or FINA Top Ten purposes. This is contrary to what I was told at the time trial. At this point, I understand the meet director, referee and Mr. Tsuzuki all agree that the time should be recognized. Only the Rules Committee disagrees. While I do not want to trespass on your time, I would be grateful if the USMS Rules Committee would reconsider its initial decision to deny my time official status.

    At no point did I attempt to gain an unfair advantage on my competitors. I only swam Sunday at Rutgers because I had a conflict on Saturday and could not attend the meet or swim the open 50 fly that day. At the meet on Sunday, during which I also swam the 50 free and 100 IM, I asked both the meet director and referee for a recognized time trial in the 50 fly. They both granted the request and asked for all my pertinent information so that the time would “count.” It took place immediately following the relays on Sunday. The time trial was done in accordance with all the rules, with timers, officials, etc. all in place. I have a video of the race where you can see the stroke and turn judge officiating.

    Concern over my time came to my attention only after I noticed that my time, after first being included in the USMS event rankings database, had been deleted without explanation or notice. I emailed Ed to inquire what had happened to my time. At the time, I had no idea how the official status of the time trial even became an issue.

    I understand that Ed wrote you about procuring an event or meet recognition at this juncture and that you advised him that there is “no provision for securing a sanction after the fact.” Perhaps so, but it is also true that nothing in the rules expressly prohibits procuring an event recognition at this juncture. Nor should it.

    First, none of the rules cited or referenced by the Rules Committee refer to or explicitly regulate time trials. Indeed the term “time trial” never appears in the rules and does not appear in Article 5, which concerns Top Ten recognition. If there is any uncertainty regarding application of USMS’ rules, as there is here, they should be read in favor of the affected swimmer. This seems particularly true where a narrow or strained reading of the rules would limit the ability of masters swimmers to obtain official times.

    Second, Rule 103.13.1 enumerates the ways in which Official times “may” be achieved. The rule uses the word “may” not “must” and hence does not exclude time trials. Indeed, many masters swimmers obtain times in this fashion. In fact, time trials were swum in other USMS sanctioned SCM meets in November and December.

    Third, Rule 202.2.1 provides that recognition of events “shall be issued” upon application to and approval from the LMSC. The time trial was run in accordance with all rules as required by Rule 202.2.E. It was authorized by meet officials, whose expertise I was relying on in good faith. And, importantly, a verbal recognition was requested and acknowledged at the meet. Since that time, the meet director, referee and Ed all agreed that seeking a Rule 202.2 recognition at this time was appropriate and also consistent with a pro-swimmer interpretation of the rules. This rule itself does not prohibit this procedure. If it is not prohibited, it should be deemed permissible.

    Fourth, the Rules Committee suggested, in part, that the referee’s discretion with respect to permitting and recognizing the time trial was somehow negated by Rule 102.5, which states, among other things, that events “must be offered for all groups and both genders.” But this rule, by its express language, has no application here. The rule pertains to “planning a meet” and lists potential events at a meet, and expressly does not apply to time trials. Nor does the rule say anything about the necessity of making an “announcement” of a time trial at a meet.

    The rule appears intended to address possible unfairness during meet planning. To the extent it could even possibly apply here, there were no swimmers who were disadvantaged. The meet director and referee did not deny anyone an opportunity to swim a time trial. I was just the only one who asked. Had another swimmer requested a time trial, I have no doubt the meet director and referee would have readily agreed. Had somebody asked to swim with me, the request would have been granted. Such flexibility naturally benefits masters swimmers by giving them more opportunities to achieve times, just as split requests do. At bottom, there is no difference between a referee being open to requests for time trials and a referee making an announcement. In either case, there is no discrimination and, more importantly, the rule is silent on both situations.

    In sum, because Rule 102.5 does not apply to time trials and/or its application is ambiguous at best, the referee’s discretion to “decide all questions relating the actual conduct of the meet” should be honored in this instance.

    Fifth, under Rule 102.16.5, protests “arising from the competition itself shall be made within 30 minutes after the alleged infraction took place.” To my knowledge, none were timely lodged. The issue with my time arose several days after the meet had concluded. Thus, the complaint should be disallowed as untimely and the time trial should stand on this basis as well.

    Finally, I understand that you were concerned that I would bump someone out of a Top Ten spot, but this is not so. My previous time from the IGLA meet last June will make USMS Top Ten. Prior to swimming at Zones, I had understood that this time would not count for FINA purposes because FINA had refused to recognize the IGLA meet. (I have recently learned that it has reversed this decision.) Thus, when I swam the 50 fly, I was not trying to bump someone or move up in the rankings. I was simply attempting to establish a time that would actually count for FINA ranking purposes.

    In any event, however, the purpose of the Top Ten rankings is to foster competition, not to suppress it. Thus, even if my time had theoretically “bumped someone off the list” – which it did not – that should not be a reason to knock my own time off the USMS and FINA rankings. New and faster times are constantly swum, and rankings change frequently. That is the very nature of competitive swimming.

    Thus, for the above reasons, I believe recognition of my time trial pursuant to Rule 202.2 is appropriate.

    I appreciate your consideration. Thank you.
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