View RSS Feed

Most Popular Blogs

  1. To be an aquarium animal

    by , May 30th, 2013 at 04:34 PM (Please tap on the glass)
    Let me start by saying, coworkers if you’re reading this, I do not hate my job. It’s just, well, I feel I have a higher calling in life. It isn’t you personally, but the industry as a whole; construction companies really discourage swimming in the workplace. That’s why I mailed out the below letter a few months back.

    This letter, attached to my aquarium animal resume, was snail-mailed to seventeen aquaria in the US, Canada, and farther abroad hoping for a position as an aquarium animal. I didn’t expect much. I didn’t specify “Must Be Main Attraction”, or “Mammal Positions Only”. I was ready to start at the bottom of the food chain, literally, and work my way up.

    So far, it has not worked out. It’s been dismissed as a joke, or a clever joke, or an annoying joke, or some other kind of joke. The few (four) responses I received were all to the tune of “check our website for openings.” Mr. C.W., General Manager at the Vancouver Aquarium, called the effort “entertaining and innovative,” while Mr. CJ.C., the Seattle Aquarium’s Director of Life Sciences, acknowledged it is “certainly one of the most unique letters [he’s] ever received.” What more does an aspiring sea pen (S. bollonsi, perhaps) need to do to get hired by you people other than write an entertaining, innovative, and unique letter!? I’ve personally stared at your actual sea pens for hours, Seattle Aquarium, and never once seen them produce a work of nearly the same quality. They’re lazier than I am at my real job!!!

    Am I getting too intense? Can you not handle my passion for swimming and for being sea life? That must be it, because it clearly isn’t my qualifications that disappoint you. Confession, Seattle: in my free time, I stalk at your aquatic employees; I know their backstories, their scientific names, where they eat lunch. For example Ada, your sea otter. You want “found hypothermic on an airport runway”? I can do that. I’m hypothermic on nearby Alki Beach three or four times a week, just waiting to be rescued by you. Rescued from this dry, meaningless life they call geotechnical engineering.

    So, aquarists worldwide, have some compassion. I just want an opportunity to be a sea star. Or any other echinoderm for that matter. Give me a chance. You will not regret it.

    Here’s the letter:

    You probably do not receive many requests like this, I understand that most or your new additions are the product of a rigorous scouting program. However, since I fall outside of the usual candidate pools, I feel my exemplary qualifications may be overlooked and would like to inquire as to any opportunities you may have at [Specific] Aquarium.

    My interest in becoming an aquarium animal first came to light as a youth. As many young humans do, watching the sea lions at the Bronx Zoo filled me with the usual why-not-mes and dad-can-Is. It was easy to let others’ disapproval of the idea take hold, as I didn’t even begin serious aquatic-mammal training until the age of nine. After nearly two decades of work, I now possess more aquatic experience than many of your typical employees: five times that of an elderly Giant Pacific Octopus, twice as much as a male Southern Sea Otter, and an amount equivalent to a middle-aged Indo-Pacific Bottlenose Dolphin. With my anticipated life-span, I could foreseeably become one of your most enduring exhibits.

    Aside from my proven experience as an aquatic animal, I have many innate qualities that would make me an excellent addition to your organization. I am diurnal and euryhaline, and will swim without complaint in waters between forty-five and eighty degrees Fahrenheit. I travel well without special equipment or handlers, from a crowded public bus to first-class international flights, and do not require special customs clearances. I’m able to draw a crowd to watch my performances, whether circumnavigating Manhattan or demonstrating an Endless Pool at the Seattle Home Show. What’s more, I enjoy sardines and can even make my own Vitafish! Try to get a bat ray to do that.

    Lastly, and perhaps most importantly, I believe in the mission of aquariums and would excel at furthering public interest in aquatic life. In most exhibits I’ve seen in my lifetime, those on display rarely look interested in communicating with those of us on the dry-side of the glass; and never have I seen any ambition from the wet-side to inform or educate. Even the friendly seals and dolphins, stars of the show, often fail to show initiative or produce results without express directions by whistle or hand signal. Perhaps my most valuable contribution to your aquarium as an aquatic animal would be to clearly communicate both the rigors and beauty of life in the water with minimal managerial input and maximum client results. As a bonus, I can vocalize in both English and French.

    Please let me know if you have any openings, especially in the phyla Chordata or Mollusca (I’m still uncertain of my abilities to be convincing as a Poriferan or Cnidarian). I welcome the opportunity to fill any niche—Eltonian or Grinnellian, or Hutchinsonian—as you see fit.

    On a final note, you will not have to worry about “the Ryan Lochte problem” with me. Hygiene is something I take very seriously—I frequently bathe with soap or sterilize in a high-chlorine solution.

    Regards,
    Andrew Malinak BE EnvEng, BS EnvSci
    Full resume available upon request.

    Updated May 30th, 2013 at 06:07 PM by andrewmalinak

    Categories
    Uncategorized
  2. Strait of Juan de Fuca: Tides & Currents

    by , June 17th, 2013 at 10:36 AM (Please tap on the glass)
    Heads up: there’s some math in this one.

    If you think knowing the tides and currents is all there is to planning a swim, you’re wrong. But if you think you can plan a swim without knowing the tides and currents, well, good luck. Even on training swims, currents play a big part (see Fig. 1). The methods presented herein are my own, developed over the past year and largely untried in the real world. This swim will either be a joyful validation of my methods, or a long, cold, learning experience.


    Figure 1: The effect of various currents on an out-and-back swim loop

    Adverse currents were cited as the reason for stopping in numerous historic articles about past swims. The reason why is clear when you look at a map. The Strait of Juan de Fuca, connecting the Puget Sound and Salish Sea to the Pacific Ocean, has currents ranging from 3kt flood to 3.5kt ebb swirling along the rocky shorelines, playing Plinko with the San Juan Islands. To get a good feel for the overall movement patterns, the Current Atlas (Atlas des Courants) published by Fisheries and Oceans Canada is extremely helpful (see Fig. 2). Unfortunately, its resolution, both spatial and temporal, is not sufficient for planning on the scale of a swim.


    Figure 2: Excerpt from the Current Atlas showing some tricky currents.

    There is one resource that probably every American swimmer who has the slightest interest in currents has referenced: the NOAA tidal current prediction tables. The National Oceanic and Atmospheric Administration publishes current predictions on hundreds of stations across the US, providing times and velocities for maximum flood and, and slack times in between. They’re published well in advance so do not take wind or weather into account, but provide a reliable starting point for any maritime excursion. The downside is, they only provide a bunch of data points, not a curve.

    To connect the dots, I’ve written a formula that fits each predicted high and low with a piecewise sine curve (Fig 3) and put it into an Excel spreadsheet, allowing me to calculate a current velocity at any given time. Since this equation does not take into account the predicted slack-current times, there is there is almost certainly some error. This error appears worse for some stations, but relatively good for the two stations I’ve based my model on. This unquantified “goodness” is assessed by matching up the predicted slack times with the plotted equation and seeing how closely they match (Fig. 4). Some have been as close as 6 minutes.


    Figure 3: an equation to fit a sine curve calculating y at time t given a time range and y range (y = current velocity, tidal height, etc.)


    Figure 4: A calculated velocity profile showing NOAA-predicted slack current times as red triangles

    With a way to calculate currents and a feel for how the water sloshes, the course can be set. To make planning uncomplicated and conservative, I like to pick one heading for the duration of the swim and let the currents take me where they will. There is a bit of guess and check involved. In half-hour increments, I draw a line from the start along the fixed heading scaled to correspond with my anticipated speed, and then another matching the direction and velocity of the current just calculated. Repeat, repeat, repeat until the other shore is reached, or it becomes clear the other shore will not be reached (Fig. 5). By varying start times and headings, I’ve now got at least two routes planned for each day of my window.


    Figure 5: Sample of route creation method showing 30-min steps

    One of the responsibilities of my swim manager will be to compare these predictions to our actual progress. By keeping a constant heading throughout the route planning, it should be easy to anticipate where a deviated heading will take us. My goal is to hit one of the two coves in Washington and end on a sandy beach. Fortunately, the coastline here is relatively straight, so messing up the currents should only mean a little extra swimming and/or ending on a rocky cliff.

    The most important things in planning tides and currents are a reliable set of predictions and a good feel for how the currents operate. I admit I don’t really know the intricacies of the Strait the way I’d like to, but products like the Current Atlas help, but I think I’ve been conservative enough in my planning to account for a few reverse eddies near shore or a delay due to shipping traffic. I’m excited to find out if this works.

    Updated June 17th, 2013 at 11:45 AM by andrewmalinak (typo)

    Categories
    Uncategorized
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	Fig2-CA-p22.png 
Views:	920 
Size:	73.1 KB 
ID:	7666   Click image for larger version. 

Name:	Fig1-current-effects.png 
Views:	924 
Size:	20.3 KB 
ID:	7661   Click image for larger version. 

Name:	Fig5-Route-1.JPG 
Views:	778 
Size:	32.8 KB 
ID:	7662   Click image for larger version. 

Name:	Fig4-Route-2.JPG 
Views:	859 
Size:	49.7 KB 
ID:	7663   Click image for larger version. 

Name:	Fig3-route-3.png 
Views:	745 
Size:	2.3 KB 
ID:	7664  

    Click image for larger version. 

Name:	Fig2-CA-p22.png 
Views:	93 
Size:	37.4 KB 
ID:	7665  
  3. Saturday's Sandpoint, ID Longbridge Swim

    by , August 4th, 2013 at 12:08 PM (Fast Food Makes for Fast Swimming!)
    Another OW swim in the books. I've only done a handful of these, so adding another is a big thing for me.

    • August 2011 - CAST Classic 5K - DNF - I wasn't having a good time, out of shape, and pulled myself out of the race after 1 lap.
    • June 2012 - Steve Omi Swim 1 Mile - 1st in age group (19-34)
    • August 2012 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 21st of 900+ overall
    • September 2012 - Lake Chelan Swim 1.5 Mile - 3rd overall
    • August 2013 - Longbridge Swim 1.76 Mile - 1st in age group (30-39), 6th of 820 overall


    I got up around 5:00am in Spokane where I stayed overnight, and went outside to find a nice drizzle of rain falling. Oh great, hopefully this won't be accompanied by thunder and lightning. I drove another hour and a half to Sandpoint, Idaho to get checked in for the race and numbered. I was #6, alphabetically of course. I joked with a few of my friends that they had given my number based on placement overall.

    By the time the race was getting started, the rain had stopped, but it was still plenty overcast, and probably in the 60s for air temp. Not sure about the water, probably about 70 or so. Earlier in the week, people said it was warmer, but with a few days of rain and no sun, things can change a lot. I'm glad I had a good wetsuit for sure!! I got a good coupon code on the internet from Tom Patterson for an XTERRA wetsuit for almost 75% off, saving me tons of money. It was well worth it to have a real swimming wetsuit vs. the "play around in the water" wetsuit I used last year.

    I lined up at the starting line to the far right side, alongside the kayakers. A majority of the people were at the left or middle so they could go alongside the bridge. It doesn't really matter where you start because it's the same straight line across the lake.

    As the gun went off, I took off, probably "sprinting" for about 300-400 yards or so before even looking around. I was sighting of course a bit during this initial run, but I wasn't looking at any other competitors, just making sure I was straight with the bridge. After I felt I was at a strong breakaway, I went into cruise mode. Looking ahead I could see 1 or 2 splashing swimmers ahead of me, and then I rolled over for backstroke to look behind me. NO ONE!! We were a long distance ahead of the whole pack, so I just turned back over and swam on. As it turned out, I was in 4th position at this point, but didn't actually know that. In my head I was telling myself I was in 2nd or 3rd place, and just keep going.

    The bridge itself is 1.2 miles long, so I just kept going, trying to maintain a strong kick and relieve some of the muscle fatigue in my arms. It was a bit wavy out there at times, but much better than the year prior when we had a headwind the whole way. For the swim, it was very uneventful. I could see a kayaker staying alongside me off to the right side, and I'm glad it was there, since I had no one else around me for a while. I kept a pattern going of about 40 strokes Freestyle, with about 10 strokes Backstroke, maybe 1 or 2 Breaststokes, and back to Free again. In a 50 meter pool I can maintain about 38 strokes per length under calm conditions, so I figured each of these cycles I was doing was approximately 50 meters. I'd stop to clear goggles on occasion, and look behind me to see a few swimmers back there. Still far enough back to not worry too much.

    At the end of the bridge, my power was fading, and I was wishing the swim could be done now. I could see two swimmers pulling alongside me, though they were about 15-20 yards off to my right side. I knew them both: It was Don Morovec (53yr), and Larry Krauser (60yr). They were doing a draft train the whole way. I've been chasing Don's 30-34, and 35-39 LMSC age group records in the pool events, and able to get a few of them, but not all of them. Larry has all of the freestyle pool records from the 40-44 through the 60-64 age group, and they're pretty tough.

    I knew I had no chance to hang with them as they went by, and just let them go on. I was a solo swimmer from the beginning to the end of the whole race, and that was tough. It would've been nice to have a draft person at times, but it just didn't work out for me this year. The final 1/2 mile or so is alongside the shoreline to the finish point. There are 12 or so pilings along the route marking the shallow water as well as a underwater rock barrier wall. At times these rocks were very near the water surface. I used a few of the rocks to jump off and dive forward. My body was dying at this point, just wanting to finish. I was doing more and more switching from free to back, clearing goggles, looking behind me at the upcoming pack of swimmers. Had to keep going. From the last piling to the finish I didn't look back, didn't change strokes, just swam onward, kicking and pulling as best as I could, till I couldn't stroke anymore. Push up, stand up, get up the beach and cross the finish line. DONE...!!!!

    The congratulations from the crowd were sure nice to hear. I saw Larry standing there, he said I was the #6 finisher, and I had 3 more swimmers who must've made a break for me at the end, because #7, 8, and 9 were a few seconds behind me crossing the line.

    The results: https://www.athletepath.com/the-long...8-03/176-miles

    I really like how they did the results this year. You can see everyone, where they're from, and times. Not a whole lot of super fast age groupers this year. They had Zone Champs, prepping for Jr. and Sr. Nationals as well right now, so they were probably pushed away from this swim by their coaches.

    I finished 1st in my age group, and 6th overall out of 820 swimmers. I was really happy with the result, though I'm still not gung-ho about doing OW swims that much more. I'm sure I'll still make an appearance at Longbridge year to year. We'll just have to see how things go each season.

    My award:
    https://fbcdn-sphotos-h-a.akamaihd.n...49618482_n.jpg
  4. Thursday, Aug 15

    by , August 15th, 2013 at 06:20 PM (The FAF AFAP Digest)
    spin, 90 min
    drylands, 20 min

    ~~~~~~~~~~~~~~~~

    Didn't feel like swimming in an outdoor 3-4 foot pool today so passed on swimming. But my legs got a workout! Heading back to NoVa for the weekend.
  5. Getting better but not 100% yet & wo-manatees have returned

    by , September 6th, 2013 at 07:42 AM (Mixing it up this year)
    I don't think I will ever be 100% because of my back but the head cold is subsiding some and the lower back is feeling better that it had.

    500 free
    500 free kick w/zoomers
    5x100@1:45 free w/snorkle, paddles & bouy holding 1:35's as a relaxed pace
    800 IM switch order to fly,bk,fr,br w/zoomers each 200 as 50 rt arm/50 lt arm/50 kick/50 swim on br do 100 pull/50 kick/50 swim
    400 free fast pace had to swim around 3 wo-manatees
    3x100 choice EZ lots of rest because I had to look for an opening in the lane where I wouldn't mow the 3 wo-manatees down. But since it was warm down that was fine.

    Total 3000 meter
    Categories
    Swim Workouts
  6. Monday early morning, September 23, 2013 6:30-7:35am

    by , September 23rd, 2013 at 11:28 AM (Fast Food Makes for Fast Swimming!)
    Yeah, that's early in my book now. I have to get a few things done this morning, so wanted to get my chlorine fix beforehand. Plus with not having to work yesterday, it was a little easier to get going this morning.

    I got in the pool as the morning rush crowd was leaving, so I had a lane to myself, as did most of the other people. There tends to be a second wave of people that comes in during this period though, and my lane was the last one to try to be double occupied. Nice. Once I was in the middle of my IM/Kicking set, and an older fellow was going to join me. He asked, and I said "it doesn't bother me". It was at that point that I was pushing off to start a 200 IM. On my return length I noticed he moved over to another lane. What is it with butterfly that scares people off, or is it me? I also overheard some "Michael Phelps" comments from a few folks this morning.

    Warmup:
    400 Free
    200 Flutter Kick w/ board
    8 x 100 Free Pull @ 1:30
    (1400/1400)

    3 Rounds:
    • 200 Flutter Kick build w/ board @ 4:00
    • 2 x 200 IM @ 3:15 (2:40-2:45s) again, my back and breast are just horrible now

    (1800/3200)

    200 EZ and out

    ---------------------------
    3400 Yards
  7. Monday 10-21-13

    Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle.

    400 swim
    200 IM kick
    400 pull DPS
    8 x 25 @ coaches whistle
    --odds, SDK AFAP
    --evens, choice sprint

    500 cruise w/even pace @ 8:00
    2 x 250 strong @ 4:00
    4 x 25 sprint @ 45
    400 cruise @ 6:40
    2 x 200 strong @ 3:20
    4 x 25 sprint @ 45
    300 cruise @ 5:00??
    2 x 150 strong @ 2:30
    4 x 25 sprint @ 45

    100 EZ
    100 Off the blocks for time
    100 EZ

    4200

    I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.
    Categories
    Uncategorized
  8. Finally got a good distance workout in

    by , November 4th, 2013 at 07:31 AM (Mixing it up this year)
    Today I attempted to do another 1650 swim this time with no issues. Felt good and was on pace the whole time.

    500 free
    500 free kick w/zoomers
    1650 Free for time w/strapless paddels & bouy in 23:08
    350 free easy w/snorkle
    200 free kick w/zoomers
    8x100@1:45 free easy

    Total 4000 yards
    Categories
    Swim Workouts
  9. Vandalized, Sat. Nov. 30

    by , November 30th, 2013 at 04:44 PM (The FAF AFAP Digest)
    Had a rotten day yesterday. I went to coach a masters practice Friday am between 9:30-11:00. When I came back out, my car had been vandalized, brick thrown through window, other damage and my backpack stolen. Neither my purse or wallet was in the car; no idea why someone would vandalize a car in broad daylight for just a backpack. And I was parked right behind the pool, not in one of the really creepy city neighborhoods. Unfortunately, I'm out over $1000. In my backpack was: a spare Speedo LZR Elite tech suit (from my last meet), Tom Ford sunglasses, a new pair of Speedo LZR Elite goggles worth $75 that USMS had given me to product test, new arena cobra racing goggles, 3-4 pairs of speedo speed sockets, caps including my Aqua V racing cap, nose clips, my new fins and $100+ of toiletries. Probably several thousand dollars of damage to the car. Really really sucky. At least my training suit and shammy towel were on the drying rack at home. I guess I'm going to have to pay for parking from here on out, which will really add up on a daily basis ... Jerks!!!

    As a result of that fiasco, I didn't get to swim yesterday and had taken Thanksgiving off. I made it to Sewickley today. I had a single pair of goggles at home. Kind of a desultory swim. I was still grumpy and there was a huge kids party taking up most of the pool.

    Swim/SCY/Solo:

    Warm up:

    600 various
    4 x 50 scull
    4 x 50 caterpillar fly drill
    4 x 25 shooter + 25 EZ
    50 EZ

    Main Sets:

    8 x 25 burst + cruise
    100 EZ

    3 x (50 @ 100 pace + 100 EZ)

    3 x (25 AFAP + 75 EZ)

    4 x 50 DPS free
    100 EZ

    Total: 2600


    ~~~~~~~~~~~~~~~~~~~~~~~~~

    I'm signed up for the Sewickley Y meet tomorrow. I'm not really in the mood for racing. But I'll go to the meet just to get in the water since Pitt is still closed. I will probably scratch the 50 fly unless I can get into an earlier heat. I'm in lane 1 with three ladders sticking out in an all male final heat.

    Updated November 30th, 2013 at 05:10 PM by The Fortress

    Categories
    Swim Workouts
  10. Week 62 - Monday morning training camp workout #1

    by , December 2nd, 2013 at 09:12 AM (After a long rest)
    I had a very easy day yesterday. Initially i hung out in the garden raking leaves with my daughter, she is at a great age and still wants to hang out with Dad. Later in the day I helped my son with his homework. It still amazes me how he leaves everything to the last minute; a week off from school and we are starting homework at 5pm the night before he goes back to school. His homework was to apply for a scholarship; he is in middle school so it's definately starting early, but I think a great idea. My kids are both like me, my daughter is the swimmer and my son is the nerd. My son loves math and science and ended up finding a competition sponsored by Raytheon and had a few ideas for how math affects his life:

    http://www.raytheon.com/responsibili...rtn_158801.pdf
    He initially wanted to show how math is used in being a couch potato, he even drew pictures and formulas, but ended up outlining how math is used in video games.

    I had a good nights sleep but woke with a stiff neck again. Going back to my FLOG in April when I did my pre Nationals training camp I had the same problem and suspect its from Fridays kicking with the kick board. I have the heating pad on it as I write and will heat and ice until it feels better. We did more kick today but I tried focusing on not lifting my head too high. I tried using my snorkel but my feet and butt are too high and I don't get any power in my kick.

    Today's workout

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    4x500 pull with paddles descend on 6.30
    200 easy
    10x100 kick swum on 2mins, swum 4 holding 1.30, 3 holding 1.25,2 holding 1.20,1 AFAP.
    100 easy
    10x50 free on 1 min, swum 4 holding 40, 3 holding 35, 2 holding 30, 1 holding 25

    Warm down
    200 easy breathing every 5

    Total 4700scy

    We don't normally swim the 500s with much rest so the descend is usually pretty minimal. My coach wanted a big descend and I went 5.30,5.20,5.10,5.00. I did not feel great at the beginning but got into a nice rhythm and by the end was feeling pretty strong. My pull continues to improve which is great sign. The kick was tough getting going and on the 1.30s I felt quite tired. I held 1.28s on these, then as I dropped I felt better, going 1.22s on the 1.25, 1.19s on the 1.20 and 1.20 on the last one. I was beat after #9 and the last 50 i felt like i was swimming in molasses. My kick has improved but it still sucks and if I can improve this one area I think I will have a great year in 2014. The 50s I comfortably held 30s and on the last three went 28,27,24.

    I am heading back to the pool for a second workout at 11.30 and will do weights and the vasa bench for an hour then do a meet warmup followed by a quality set and a warm down. I will then be back at the pool for my third workout at 4.30pm to train with the senior racer group for a two hour workout. I like the idea of the lower yardage morning workout and a quality set workout at lunch time. The curve ball will be the evening workout, because the kids do some hellacious workouts. I am always up for a challenge but need to listen to my body throughout the week so I don't overdo it and get an injury. I am excited about the week ahead!

    Updated December 2nd, 2013 at 09:26 AM by StewartACarroll

    Categories
    Swim Workouts
  11. Monday, Dec. 9

    by , December 9th, 2013 at 02:41 PM (The FAF AFAP Digest)
    Swim/SCY @ Sewickley

    600 various
    100 scull
    4 x 50 fly drills
    4 x 25 shooter + 25 EZ
    5 x 25 up tempo free + 25 EZ
    100 EZ

    Total: 1550


    ~~~~~~~~~~~~~~~~~~

    Had a very fun whirlwind weekend in NYC. Walked around a ton, which was bad for the resting of the legs. Lil Fort loves NY; she can't wait to go back. 4 more days of rest. Not really sure what to expect out of the meet. It has been a somewhat trying fall of training. I'm really hoping to get in some weights again this winter.
    Categories
    Swim Workouts
  12. Saturday, December 14, 2013 12:15-1:00pm

    by , December 14th, 2013 at 04:40 PM (Fast Food Makes for Fast Swimming!)
    Short and sweet, that was about all the time I had. I'll be lucky to swim at all in the next upcoming week, as I have to work all 7 days more than likely.

    500 Free warmup
    5 x 100 SDK w/ short fins @ 1:30 (held under 1:20s)
    10 x 100 Free @ 1:20
    10 x 100 Free Pull @ 1:20
    (3000/3000)

    It was good enough for maintenance swimming. It was tough, but that was about all I had time for.

    I signed up for our home meet on January 12th, swimming the 400 IM, 200 Free (as Fly), 200 Fly, 50 Fly, 500 Free. Should be fun times...especially if I'm not in the greatest of shape.
  13. FAST Fri Dec 27th, 2013 SCY

    by , December 27th, 2013 at 01:00 PM (Ande's Swimming Blog)
    FAST Fri Dec 27th, 2013 SCY

    Lifted this morning,
    my weight lifting has been pretty spotty lately
    I need to be consistent and get stronger

    Whitney Coached
    7:00 to 8:30
    swam with Tyler Jim & Jim
    Beside max david alley & Michael Yoch

    Warm up
    went around 1000


    Main Set

    400 Kick for time
    went 5:12, an improvement from 5:19

    300 easy

    200 IM fast for time
    went 2:07

    200 easy

    100 IM fast
    went 58

    100 easy

    50 BR
    went 29

    50 easy

    50 BK
    went 27

    50 easy

    50 Br
    went 30

    50 easy

    50 BR
    went 30


    Next Meets:
    not sure
    probably zones
    Categories
    Swim Workouts
  14. Warm day at the y

    by , December 28th, 2013 at 02:43 PM (Mixing it up this year)
    Getting ready for the annual swim. Today was a test run and I not yet ready.

    500 free
    500 free kick w/zoomers
    20x100@1:45 free 1-10 w/paddles & bouy 11-20 swim
    500 free kick w/zoomers
    300 free drill w/snorkle
    4x50 odds back evens free

    Total 4000 yards
    Categories
    Uncategorized
  15. Week 66 - Monday

    by , December 30th, 2013 at 11:42 AM (After a long rest)
    I went to bed really early last night and as a result woke up really early this morning. Instead of just laying there I had a nice leisurely read of the uk newspapers prior to practice. Sometimes(usually Saturdays) I will make a coffee before practice but decided against this and instead had a power bar while I read. I still got to the pool earlier than usual so used the extra time to stretch on the mats before everyone arrived and it felt good.

    Warm up
    400 with snorkel
    6x50 catchup on 45

    Main set
    10x100 kick on 1.45
    10x300 pull on 4mins
    12x50 on power rack with 60lbs on 1min

    Warm down
    100 easy

    Total 5400scy

    The additional rest on the 10x300 compared to normal meant I had an awesome set today. Amazing what difference additional rest makes to a set like this. My instructions were to use the first two to get going then to hold 3.10s and then fly on the last two. I went 3.05,3.05,3.01,3.02,3.02,3.02,3.04,3.03,2.57,2.55. Needless to say I was unable to follow instructions today but I was very pleased with this set. I started to feel tight on #6 and after picking it up on #9 and #10 felt much better. Strange how that happens sometimes. The power rack was much lighter than last week and I felt strong. I will swim everyday this week but should have good amounts of recovery and less yardage over the week as my taper progresses. I can't wait to swim fast!
    Categories
    Swim Workouts
  16. Monday 12/30/13

    Monday 12/30

    "Sometimes I feel like I just live at the pool"
    - For instance, today, I had 8-10 practice, coached my high school team from 10-11:15, left the pool at 11:30 or a little after, then returned at 1:30 for a 2-4 practice followed by coaching the college team from 4-6! The 2 hour turnaround time was a bit rough.

    AM and PM LCM

    AM swim:

    600 swim
    4x150 @ 2:30 k/dr/sw w/ fins
    4x200 @ 2:40 AE pull w/ buoy + paddles + snorkel (2:32, 2:33, 2:31, 2:29)

    3x
    4x75 @ 1:30 FL/BK/BR by 25
    4x150 @ 2:20
    RD1: FL/BK/BR by 50
    RD2: FR
    RD3: alternating FL/BK/BR and FR

    2x
    4x100 @ 1:20 smooth D1-4 (both RDs: 1:15, 1:13, 1:10, 1:07)
    100 @ 1:00 rest FAST FR kick w/ board (didn't get times on these)

    300 EZ

    Total: 6000

    PM swim:

    2x
    400 swim w/ paddles + fins + snorkel
    8x50 @ 1:00 dr/sw by 25
    4x75 @ 1:45 side-kick FR Desc by 25

    6x300 @ 4:00 pull D1-3, 4-6 w/ buoy + paddles + snorkel (3:47, 3:38, 3:27, 3:45, 3:37, 3:22)

    100 @ 1:30 rest FAST FR kick w/ board (1:36)
    6x50 @ 1:30 FAST swim w/ fins (FL/BK/BR by 50)
    200 @ 1:30 rest FAST FR kick w/ board (3:26)
    4x75 @ 2:00 FAST swim w/ fins
    #1 - 50 FL/25 BK
    #2 - 25 BK/50 BR
    #3 - 50 BR/25 FR
    #4 - 25 FL/50 BK
    300 @ 1:30 rest FAST FR kick w/ board (5:22)
    2x100 @ 2:30 FAST swim w/ fins
    #1 - FL/BK (1:05)
    #2 - BR/FR (1:07)

    200 EZ

    Total: 5600
    Categories
    Swim Workouts
  17. Started P90X3!!!

    by , January 2nd, 2014 at 03:11 PM (Chowmi's Blog)
    Long time no blog post!

    I got the flu right after the Christmas relay meet, started feeling bad on Saturday December 14th. I still don't feel 100%, but I can do modified workouts and manage my rest so I don't overdo it on my comeback.

    I started P90X3 and it's awesome! I must say, 30 minutes is really just right. There's no need to do more or longer which I think is just diminishing return at around the 45 minute mark. The hard part is doing any of these programs AND swimming at the same time.

    I've been workout out on my own because of the flu and then doing P90X3. I'd rather keep up the speed over yardage or reps, so here's a few of my main sets:

    New Years Eve:
    4 x 100's on 5 minutes, with TYR Burners, SCM
    1st straight 1:12
    2nd 50/10/50 1:08
    3rd 50/10/25/5/25 1:04
    4th 4 x 25, 5 secs 1:02

    Day after New Years (Today):
    4 x 50's from a dive, no interval, but around 3-4 mins.
    broken 25/5/25
    fly 32
    back 35
    breast 40
    free 28

    I was quite spent after those sets, but glad I did not waste my time with 200's and 100's of no real speed. That would have been garbage yardage for me. I just want to try to keep up my speed since I have no energy to spare, and i'm pretty tired with 2000 to 2500 total SCM.

    If I don't feel much better, i'll probably strictly adhere to 4 x 50's, the 100 IM, and 100/200 backstroke. Anything else just feels so terribly difficult. I've already swum a 100 fly this season, so I don't feel the pressure to have to swim it again if I don't feel up to it.

    I am also so woefully heavy - a whopping 143 lbs now - so I need to really watch the junk food for awhile, or at least moderate it to get back under 140. With P90X3, swimming consistently, and a bit of self-control, surely that is good for an "easy" first 5 lbs?
    Categories
    Uncategorized
  18. Saturday 1/4/13

    Saturday 1/4

    "REMINDER: Add pwb to my Christmas card list!"
    - So I took pwb's advice and looked up St. Edward's School to swim at their pool. Low and behold, they are located only a mile and change from my condo and their practice times work almost perfectly with the college team's schedule. Practice started at 10, but I didn't arrive back at the condos until 10:45. Managed to dive in at 11, warm up on my own and then join the club team on their main set.

    AM only SCM (!)

    600 (200 swim/100 kick going 25 on back/25 R side/25 L side/25 surf kick)

    2x
    4x50 @ :50 DPS
    4x50 @ :50 FAST kick
    200 @ 3:00 build by 50
    200 @ 3:00 60/40 (60% FAST/40 % AE)
    6x25 @ :35 AE FR no breath
    100 @ 1:40 PINK
    100 @ 2:00 DIVE FAST
    RD1: FR - 59.3
    RD2: I.M. - 1:07.4

    400 EZ

    Total: 3300
    Categories
    Swim Workouts
  19. Monday, 01/06/14

    by , January 6th, 2014 at 09:32 PM (Trying to Train Smarter, Not Just Harder)
    LCM - outside. Got to the pool at 5:20, air temp of 61. Left the pool venue ~7:30, air temp of 42. By the time I left for home at 6:00, temp was 37 and dropping. Just grateful I don't live in Minnesota!

    900 various waiting for team to start
    600 back/free
    600 pull
    400 reverse IM
    400 kick
    3 x 400 @ 5:30 (nice interval for a change!)
    200 easy
    5 x 100 @ 2:00, odds easy, evens "fast" - fast is relative, at the end of workout, I've found.
    Total 4800 LCM
    Categories
    Uncategorized
  20. So sluggish today time to wean myself off the Mucinex DM

    by , January 9th, 2014 at 07:49 AM (Mixing it up this year)
    Just could not get moving this morning. Times were horrible. With a meet this weekend I have to get off the meds so that I can swim decent.

    500 free
    500 free kick w/zoomers
    8x25@:05RI torque drill
    5x100@1:30 free w/strapless paddles & bouy went 1:29, 1:28, 1:27,1:26,1:26 yuck
    5x100@:10RI back kick w/zoomers odds streamline kick evens alternate arms perpendicular and fashion model kick by 25
    300 free every 4th lap back
    200 free EZ

    Total 2700 yards
    Categories
    Swim Workouts