View RSS Feed

Recent Blogs Posts

  1. Friday 2/28/14

    Friday 2/28

    PM only SCY

    3x
    400 swim
    4x25 @ :40 drill/under H2O kick w/ fins
    4x150 @ 1:50 pull w/ buoy + paddles + snorkel

    4x
    15M dive FAST/35 EZ

    8x
    mid-pool 25s w/ fast turns

    4x100 @ 1:40 kick last 25 under H2O w/ fins
    8x75 @ 1:20 D1-4, 5-8
    4x50 @ :50 @ 200 PACE (FL - 29.9, 29.9, 29.4, 30.3)

    400 EZ

    Total: 5300
    Categories
    Swim Workouts
  2. Feb. 27-28

    by , February 28th, 2014 at 04:04 PM (The FAF AFAP Digest)

    Thursday:


    Did a mostly easy 1700 with Jimby at Sewickley


    Friday: Swim/SCY/Solo @ Sewickley (Pitt is closed)

    Warm up:

    600 various
    100 scull
    100 fly drills
    8 x 25 shooters w/fins @ :45
    50 EZ

    Main Sets:

    4 x 25 burst + cruise
    100 EZ

    4 x (fly/back kick/breast/free)
    3 x 50 @ 100 pace @ 1:00-1:30
    1 x 50 @ 100 pace
    1 x 50 EZ

    100 EZ

    20 x 25 kick 2/fins @ 100 pace @ :40
    -- It was difficult to tell my times on the analog clocks. Pretty sure I missed on #13 and skipped 14. The first few of these are so easy and then the quads start to burn.

    350 EZ

    Total: 3200


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

    Didn't kill it today; hoping to get a good workout in with one of my masters swimmers tomorrow at Pitt.

    Having just discussed the topic of viewing your workouts negatively or positively, I read this blog post with interest: http://www.eetukarvonen.com

    And another article on HIT training: http://well.blogs.nytimes.com/2014/0...ef=health&_r=1. Small sample size but it does suggest that short bursts are better than longer efforts for endurance and that recovery is really important.

    Article on stretching, I really think I need to do more of this (especially for fly): http://swimswam.com/3-reasons-why-st...ery-is-a-must/
    Categories
    Swim Workouts
  3. Friday, February 28, 2014 11:00-11:45am

    by , February 28th, 2014 at 03:39 PM (Fast Food Makes for Fast Swimming!)
    Mostly a kicking day for me...

    200 Free warmup
    8 x 100 SDK on back @ 1:40 (held 1:10-1:15s)
    10 x 50 Flutter Kick w/ board @ 1:00 (:45s)
    300 worth of EZ 25s swim

    -------------------
    1800 yards :-)
    Categories
    Uncategorized
  4. 2|28|14 LCM

    by , February 28th, 2014 at 02:25 PM (Blog)
    Did weights last night - chest, back, shoulders, thighs, abdominal, butt, and hips

    Plyometric activity also done


    500 fr, S

    • 9:10

    rest 1 min
    500 fr, S
    • 9:01

    rest 1 min
    500 fr, S
    • 8:35

    rest 3 min
    500 fr, S
    • 8:36

    500 Drill/Bk, F

    500 Drill, with and without S and F

    2 x 500 FK

    4K net

    Updated February 28th, 2014 at 02:34 PM by __steve__

    Categories
    Uncategorized
  5. Sarasota YMCA Sharks Masters 5:30 AM Workout-03/03/2013

    by , February 28th, 2014 at 12:56 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00 3:00
    3 X 100 1:40 1:30
    4 X 50 :50 :45
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick + 100 swim

    4 X 100 2:00
    4 X 75 1:30
    4 X 50 1:00
    4 X 25 fast :45
    Swim each group of 4--1of each IM order

    20 X 100 pull
    1-6: 1:30
    7-12: 1:20
    13-18: 1:15
    19-20: swim down 2:00

    5000Y
    Categories
    Swim Workouts
  6. Week 74 - Friday

    by , February 28th, 2014 at 09:34 AM (After a long rest)
    I had a great night last night having Ethipian food for the first time for dinner and getting to bed at 8pm. I slept well and woke feeling good this morning. This mornings practice was short but did have some high intensity race pace work in it. Its always fun mixing it up and this was a mixup kind of workout for me. Longer rests than usual and much shorter sets, but fun none the less.

    Warm up
    200 swim
    200 kick
    200 pull
    200 drill

    Main sets
    12x25 kick on 25
    2x50 fast free on 45
    12x25 pull on 25
    2x50 fast free on 45
    12x50 on 45
    2x100 fast free on 2mins
    2x(25 ez, 50 fast, 75 ez, 100 fast, 100 ez, 75 fast, 50 ez, 25 fast) 15 seconds rest. First round free. Second round back.


    Warm down
    300 free ez

    Total 3400 scy

    Since I was visiting I did not have any equipment and much of these sets had instructions to use paddles and fins but I had to swim them without either. There was nothing majorly interesting about my times today but I did try pushing the 100s at race pace and held 53-54s. The water was much hotter than I am used to and I am sure today I was also like a raspberry. I neverr thought I would look forward to swimming in cool water like I usually do but I am. Todays bath temperature water made it tough to really get going. Some of the guys and girls I swam with are swimming a 1650 in the pool this weekend and they will cook.
    Categories
    Swim Workouts
  7. Friday, Feb 28, 2014 - and it's 28F outside!

    by , February 28th, 2014 at 08:29 AM (Trying to Train Smarter, Not Just Harder)
    Mother Nature is playing tricks on us again. Nearly a full week of temps in the 70's, and she pulls a fast one last night and drops it to 28 degrees. Of course pool management decided that meant the pool had to be warmer, so we got to have 85 degree water. Fortunately the people from Premier were not allowed in their pool (if it's colder than 40 they won't open the pool) so I had this fast guy, Chuck, to spur me on [to greatness] hahaha. When I was doing 1:20's, he was doing them on the 1:15 and holding a 1:10. I comfort myself with the facts: a) he is a MAN, and b) he is only 45. Plus, I had done 2200 before he even got in, so I was more tired, right? (Why don't I feel better?)When I did my 200 easy at the end, he did one all out & did a :58 from a push. Most impressive.

    1000 warm-up (100 free, 25 back/breast repeat)
    3 x 300 Pull w/50 breast between each, first one no paddles
    2 x 100 easy
    400 kick
    100 easy
    100 kick @ 2:00
    2 x 100 "IM" @ 1:30
    3 x 100 @ 1:20
    4 x 100 back/free w/zoomers @ 1:25
    5 x 100 @ 1:20
    100 easy
    4 x 100 kick @ 2:00
    3 x 100 @ 1:20
    2 x 100 "IM" @ 1:30
    200 easy
    Total: 5200 SCY
    Categories
    Uncategorized
  8. Long Course Friday....YEAH!

    by , February 28th, 2014 at 08:29 AM (Mixing it up this year)
    Only had to share for a short time today. Did a good distance set.

    500 free
    500 free kick w/zoomers

    15x100@1:45 free w/strapless paddles & bouy holding 1:35's

    500 free kick w/zoomers seeing how many times I could lap the guy that joined me
    500 free EZ w/snorkle

    Total 3500 meters
    Categories
    Swim Workouts
  9. 2|27|14 SCM

    by , February 27th, 2014 at 11:37 PM (Blog)
    500 fr with snorkel
    • 8:40

    rest 1 minute
    500 FK with snorkel
    • 11:58

    rest 2 minutes
    500 fr with snorkel
    • 8:48

    1000 drill
    Categories
    Uncategorized
  10. Thursday 2/27/14

    Thursday 2/27

    PM only SCY

    2x
    300 swim
    8x50 @ 1:00 dr/sw by 25 I.M.O.
    4x75 @ 1:30 kick w/ fins 1st 25 under H2O

    15:00 of relay take-offs and finishes

    500 EZ

    Total: 2500
    Categories
    Uncategorized
  11. Week 74 - Thursday

    by , February 27th, 2014 at 04:19 PM (After a long rest)
    I traveled to DC on Tuesday night and due to work conflicts was unable to get in the pool yesterday. I hate missing a workout and always feel guilty when I miss. In a sick way I am now afraid of feeling like I did when I first got back into the pool and despite knowing my logic makes no sense at all I seldom take any time off because of this fear of feeling crappy in the water.

    Today I swum with the Alexandria Masters team I have swum with several times previously when I visited DC. They are a super group who are very friendly and as I have written previously, I highly recommend them if you ever visit the DC area. Today my normal training partner Katie McWilliams(formerly Katie Gilmore) was coaching so I pretty much trained on my own which was more than fine. It felt good just being in the water. I had a good nights sleep and was excited to get in the pool today. My left shoulder is still a little sore in the pool but once I am done with my workout I have no lingering pain or discomfort so suspect its a pull rather than any tear or long term injury and will continue to ice.

    Warm up
    200 swim
    200 kick
    200 drill

    Main Sets
    8x(75 smooth on 1 min, 25 fast on 30)
    100 easy
    10x100 on 1.20 swum as (4x100 holding 1650 pace plus 2, 3x100 holding 1650 pace plus 1, 2x100 holding 1650 pace, 1x100 under 1650 pace)
    100 easy
    5x(50 on 40 swum at 500 pace, 100 on 1.10 swum at 500 pace, 50 on 40 swum at 500 pace, 50 on 45 easy)
    100 easy

    Warm down
    300 easy

    Total 4250scy

    I had a good practice today and held a high tempo throughout todays workout. The water was a little warmer than I am used to so I looked like a raspberry when I was done but felt pretty good. On the transition set of 100s I held 46-48s on the smooth 75s and 12-13s on the fast 25s. The 10x100s was a different sort of set to our normal 5,4,3,2,1 test set but felt somewhat similar in that the intensity increased as we went through the set, however what was nice today was that I did not get less rest as the set went on like our test set. I held 1.03s on the 4x100s, 1.01s and 1.02s on 3x100s, 1min on the 2x100s and 58 on the last 100. I felt pretty good, although at this point I was pretty hot. On the next set I held 29s on the 30s and 1min on the 100s. I am back tomorrow for more Alexandria swimming and I am contemplating doing a 2hr workout but will see how my shoulder feels.

    I head home tomorrow night and I am looking forward to seeing my wife and kids(and of course swimming in my home pool).
    Categories
    Swim Workouts
  12. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/28/2013

    by , February 27th, 2014 at 01:27 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:00
    4 X 100 1:40
    8 X 50 kick 1:15
    4 X 100 1:30
    1 X 200 --

    1 X 200 IM 3:30
    4 X 50 1:00 #4 on 2:00
    Three rounds.
    50's: 1 of each IM order

    4 X 250 3:20
    4 X 150 2:00
    Pull
    250's: negative split
    150's: 3rd 50 fast

    WARM DOWN: 4 X 50 easy

    4600Y
    Categories
    Swim Workouts
  13. Moving on

    by , February 27th, 2014 at 09:45 AM (Please tap on the glass)
    Well, it has been fun. But after years of procrastination, I've finally gone and built myself a new website.

    From now on, I'll be posting all sorts of fun stuff over at http://andrewswims.com.

    Not only will this summer's tales of 8 Bridges and my triumphant crossing of the Strait of Juan de Fuca be covered, but there will be random posts about swimming in Seattle on a more frequent basis. Plus, pictures and all sorts of rad custom illustrations. And, if you're lucky, illustrations of data. Kidding, of course there will be data!! All the charts, graphs, and maps that you can handle. I hope you come check it out.

    And if that isn't enough, there's always @andrewswims on Twitter where I post a lot of pictures of post-swim waffles-and-beer. Like, more than any one human should.

    Thank you USMS for providing this wonderful interim platform and allowing me to share so much with the world.

    a

    Updated February 27th, 2014 at 11:33 AM by andrewmalinak

    Categories
    Uncategorized
  14. descent effort today

    by , February 27th, 2014 at 07:34 AM (Mixing it up this year)
    This was a good day for me even with some minor back related issues at the onset of workout. As normal I was able to get progressively faster with each swim.

    500 free
    500 free kick w/zoomers

    3 times thru w/strapless paddles
    2x100@1:45 1/2 free/1/2 back went 1:34, 1:30, 1:30, 1:28, 1:27, 1:28
    200@3:30 1/2 free/1/2 back went 3:04, 3:00, 2:56

    500 free kick w/zoomers
    12x25@:40 fly went 25,25,24,24,24,24,25,24,24,23,23,23

    3x100@2:00 free EZ w/snorkle

    Total 3300 yards
    Categories
    Swim Workouts
  15. Wednesday, February 26, 2014 5:40-7:00pm

    by , February 26th, 2014 at 11:45 PM (Fast Food Makes for Fast Swimming!)
    First swim for me since the meet on Sunday, and I've decided to take things 'easy' on my shoulder for a while, and not do too much intensity on my swimming portions, no fly at all in practice, and lots of kicking with higher levels of intensity. Gotta try to get my shoulder back to normal soon.


    Warmup:

    1500 Free
    (1500/1500)
    I ended up feeling pretty good on the opening swim, so I just kept it going for 20 minutes or so.

    10 x 50 SDK on back w/ short fins @ :50 (:37-:40s)
    (500/2000)

    10 x 50 Flutter Kick w/ board @ 1:00 (held :50 and under)
    (500/2500)

    10 x 50 Free Cruise @ 1:00 (went :32-:33s)
    (500/3000)

    8 x 50 Flutter Kick w/ board @ 1:00
    6 x 50 Flutter Kick w/ board @ :55
    6 x 50 Flutter Kick w/ board @ :50
    (1000/4000)

    300 Free cruise

    -----------------------------
    4300 Yards
  16. Wednesday 2/26/14

    Wednesday 2/26

    AM and PM SCY

    AM swim:

    300 swim
    300 pull w/ buoy + paddles + snorkel
    200 swim
    200 kick w/ board
    100 swim
    100 I.M. drill

    5x100 @ 1:15 AE
    8x25 @ :40 V.S.
    100 EZ

    "Stations"

    #1
    20x25 @ :40 FR w/ strapless paddles + snorkel
    10 - drill (25 R arm/25 L arm)
    10 - swim

    #2
    8x25 @ :20 AE
    :20 rest
    50 @ 1:00 rest FAST w/ fins (BR - 26.0)
    6x25 @ :20 AE
    :20 rest
    75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end)
    4x25 @ :20 AE
    :20 rest
    100 @ 1:00 rest FAST w/ fins (BR - 56.1)
    100 EZ

    #3
    6x25 @ :15 rest scull w/ snorkel
    4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25

    300 EZ

    Total: 4000

    PM swim:

    600 swim every 4th 25 scull
    8x50 @ 1:00 odd: k/dr, even: dr/sw
    5x100 @ 1:10 TIGHT D1-5 w/ paddles (1:03, 1:02, 1:01, 1:00, :59) <-- can't get any more tight than that!
    100 EZ
    8x25 @ :45 V.S.
    300 EZ

    100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6
    450 EZ

    50 BR trying to simulate first 50 of 100 - 28.6 (not good, spun my wheels a little too much)

    400 swim EZ
    600 kick w/ fins + board EZ

    Total: 3800
    Categories
    Swim Workouts
  17. Wednesday, February 26, 2014

    by , February 26th, 2014 at 10:21 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 64%, 82 water

    Warmup
    300 FR as 25DR/25S
    2x300 FR on HR, 300 as 4(50CU/25Fast)


    *Set 1*
    2(10x50 FR on :50, 1:00 rest) *34s-33s
    ---50 BK

    2(5x50 FR on :45, :30 rest) *33s-32
    ---50 BK
    4(3x50 FR on :40, :40 rest) desc 1-3, *rd 1)33s, rd 2-4)32/33/33

    *Set 2*
    4x200 Kick on :30 rest, IMO by 200 as 2(50 on 1:00, 2x25 on :30)

    ---100 IM EZ
    300 IM as 4(50K/DR,25Swim)
    ---1:00 rest

    4(3x25 AFAP on 1:00) rds 1-4 in IMO
    *Fly-14s, Bk-16s/15, BR-20s/19, FR-13s

    *Set 3*

    /steady state swimming with snorkel/mAP/fins
    400 FR on HR
    2x200 FR on HR
    4x100 FR on HR
    8x100 FR on HR

    Warm Down
    200 as 25FR/25BK
    100 IM EZ

    Comments
    I continue to train using sets of 50s to hold best possible pace, keeping my HR mostly under 160 and my water feel engaged sustaining effective stroke technique. I have learned from experience during the recent two years I must allow rest, recovery, and patiently develop the steady adaptation of the cardiovascular and muscular systems, and in particular the neurological process which involves the kinetic feel of the water.

    Towards the end of Set 1, when doing the 4 rounds of 3x50 on :40 desc 1-3, the first 50 FR would be a very light effort, holding the water, streamlined kick, all stroke aspects flowing smoothly. However the next two 50s would require more effort as my feel for the water degraded. Each round, with a moment of rest, the stroke came back again. For now on short rest intervals, 3-4 rounds with short recovery moments, then again swim at target pace with quality technique and feel for the water.


    The good news in Set 2 is that I finally achieved some reasonable speed swimming fast 25s with the drag suit. During the 4 rounds of 3x25s on 1:00, today was the first time doing 25 fly at 14s, Back 25s at 15s, and Freestyle 25s at 13. These are solid results, leaving on the :00, getting the time after the hand touch. My breast for now is pretty is even weaker than normal because my kick almost non-existent.

    I did FR in set 3 with the snorkel-fins-large agility paddles, as a series of steady swims to practice each arm extension forward beginning the pull by keeping the elbow still, then sweeping the hand-forearm directly under as the shoulder is simultaneously pulled and rotated over bringing the body forward to the point where the hand is now extended behind near the hip into the exit/recover stage.
    Categories
    Swim Workouts
  18. Wed., Feb. 26

    by , February 26th, 2014 at 09:22 PM (The FAF AFAP Digest)

    Drylands:

    RC/scap ex
    power wheel roll outs, 3 x 15
    flutter kicks on bosu, 100
    kettleball swings, 25 x 2 x 15
    overhead squats, 45 x 2 x 8
    wood chops, 27.5 x 2 x 15 each side
    kneeling ab crunch, 110 x 3 x 20
    explosive leg press, 175 x 3 x 15
    HS hi row, 130 x 4 x 6
    good mornings, 75 x 3 x 8
    standing long jumps, 8
    altitude drops, 8

    Stretching, 20 min (did this Monday too)


    Swim/SCY/Solo

    Just did a little swim before coaching masters ...

    600 various
    100 scull
    4 x 25 shooters w/fins
    4 x 25 burst + cruise @ 1:00
    2 x 25 AFAP + 75 EZ
    a few 25s @ 100 pace + 25 EZ
    50 EZ

    Total: 1300ish, maybe more

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

    Well, I've been at the drylands for about 2 1/2 months now. I seem to have re-gained the weight I lost in the fall and am back to being a tank. I seem to lose and gain muscle really quickly.
  19. 2|26|14 SCM

    by , February 26th, 2014 at 04:31 PM (Blog)
    3 x 500 free on 10:00
    • 8:40, 8:20, 8:25


    500 drills, S, F

    600 FK
    Categories
    Uncategorized
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/27/2013

    by , February 26th, 2014 at 01:18 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    SCY
    WARM UP:
    1 X 200 3:15 3:00
    1 X 150 2:30 2:15
    4 X 100 1:45 1:30
    Two rounds. Round 1 intervals left, 2 right.

    1 X 500 kick

    10 X 100 2:00
    odd: easy even: 85/90%---choice

    3 X 50 easy 1:10
    1 X 100 blocks @ race pace
    Repeat three times

    WARM DOWN: 4 X 50 easy 1:00
    Categories
    Swim Workouts
Page 1 of 9 12345 ... LastLast