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  1. 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.
    Swim Workouts
  2. 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
  3. 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
    Swim Workouts
  4. 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
  5. Thursday 2/27/14

    Thursday 2/27

    PM only SCY

    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
  6. Sunny morning workout

    I enjoyed a good team workout + bonus solo sets at the Panama City Beach pool this morning. Here’s how it went:

    500 lcm warmup (300 swim, 200 IM kick)

    10 x 50 FR pull w/paddles @ 1:00, counting strokes and decreasing by 1 on each 50 [I went from 41 to 34 on the first 8, descending my times as well from 46 to 42, then couldn’t get my stroke count any lower—it stayed the same or increased on the last 2, plus my times got slower. 34 was my sweet spot.]
    5 x 100 FR @ 2:00, desc. [1:32, 1:31, 1:28, 1:26, 1:27]

    100 easy

    10 x 50 BK @ 1:00, counting strokes and decreasing stroke count by 1 on each 50 [results were similar to FR—did my lowest stroke count and fastest time on #8 (39/:47)]
    5 x 100 BK @ 2:10, desc. [1:51>1:37]

    100 easy

    That was it for the team workout, but I liked this set enough that I decided to do another round. Since 1000 of either BR or FL seemed daunting, I combined them for the following:

    6 x 50 BR @ 1:15, decreasing stroke count each 50 [22>18]
    4 x 50 FL @ 1:15, holding stroke count at 16 but descending
    5 x 100 IM @ 2:10, desc. [1:51, 48, 45, 42, 39—After descending by 3 seconds on each of the first 4, I was really hoping to see that 39 on the last one to make this descend pretty, and was glad to get it. I love the pool’s new digital pace clocks!]

    100 easy

    6 x 200 FR @ 3:30, odds = pull with paddles concentrating on DPS, evens = no toys focusing on increased turnover

    2 x 200 K @ 5:00, odd IM, even RIM

    200 warmdown + play

    That was it! I was feeling pretty tired and tight in my upper back and neck after this, as well as chafed on my collarbones by my swim suit straps (polyester suits occasionally do that to me, even in pools). A midday yoga class fixed the first problem and distracted me from the second.
  7. 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 it’s 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 100’s I held 46-48’s 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 1.03’s on the 4x100s, 1.01’s and 1.02’s 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 29’s on the 30’s 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).
    Swim Workouts
  8. 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)
    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
    250's: negative split
    150's: 3rd 50 fast

    WARM DOWN: 4 X 50 easy

    Swim Workouts
  9. 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

    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.


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

  10. 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
    Swim Workouts
  11. 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.


    1500 Free
    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)

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

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

    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

    300 Free cruise

    4300 Yards
  12. 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


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

    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

    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
    Swim Workouts
  13. Wednesday, February 26, 2014

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

    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

    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.
    Swim Workouts
  14. Wed., Feb. 26

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


    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)


    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.
  15. Rainy day workout

    Yesterday’s planned swim in the gulf turned into a meet-and-greet with the hordes of small translucent jellyfish that had amassed just beyond the sandbar. The water was positively thick with them. It was so clear that I could see them in great detail, their white ribs and borders pulsating gently or simply floating along, closed up like little drink parasols. The sight brought out my inner naturalist, and I experimented to see what would make them pulsate—a gentle touch on their back (no), additional pressure on their backs (yes), water directed at their back or undersides (usually), water moving nearby (more often than not, but I couldn’t figure out if directing water from different directions made them travel in different directions), bubbles directed up at them (yes). It was a fun way to spend some time in the gulf on a warm sunny day when I wasn’t feeling much like swimming seriously among gelatinousness.

    Once the afternoon cooled off I followed up with a short solo pool session:

    1000 scy warmup

    1 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    2 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    3 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    2 x 100 FR @ 1:20
    1 x 50 ez @ 1:00
    1 x 100 FR @ 1:20
    1 x 50 ez @ 1:00

    100 warmdown + play

    Today it was colder, rainy, and windy. I went to the pool in the afternoon, and did the following solo:

    1000 scy warmup

    5 x 500 @ 8:00, as follows

    • 200 FR + 100 BK + 200 FR
    • 150 FR + 50 BK + 100 IM + 50 BK + 150 FR
    • 100 FR + 50 BK + 200 IM + 50 BK + 100 FR
    • 150 FR + 50 BK + 300 IM + 50 BK + 50 FR
    • 50 BK + 400 IM + 50 BK

    12 x 50 K @ 1:00:

    • 1-4 IMO
    • 5-8 RIMO
    • 9-12 FL/BK, BR/FR, FR/BR, BK/FL

    250 warmdown + play

    My time here is almost up—I head back to New York this weekend. The last few days are always a little bittersweet—amongst the goodbyes and the packing, and trying to put together meals that use up the remaining food, I’m also looking to enjoy the outdoors all I can before heading back to the cold up north. It’s definitely been a good month here, but I’m feeling eager to get back to my regular routine in the city soon!

    Updated February 27th, 2014 at 07:32 PM by swimsuit addict

  16. 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
  17. 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)
    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
    Swim Workouts
  18. Changing focus when frustrated

    by , February 26th, 2014 at 12:52 PM (Chowmi's Blog)
    I've been kicking. ALOT. I got sick of trying to work through my freestyle sprint. From 2008-2011, i've been moaning of why I can't break 24 (24.4-24.1). From 2012 to present, I have only gone 25.3-25.6. I've decided to give it a break and do something different!

    My new thing is to kick at least 1 full workout. I swim 3x per week. So on Mondays, I totally kick it. I usually use my Speedo Optimus fins and kick with or without a board (without is faster, so I use these if the interval is really tight). I started out by moving down a lane, going last, and dropping the last 50 if needed. But now I worked my way back up to staying in my own lane and making the swim intervals. It's fun to have my head out of the water and I can look around, but usually I am huffing and puffing and I have to concentrate really hard to kick fast.

    My conditioning is really good because of all this self-inflicted kicking. (Probably why I could neg split a 200 back). Just like all the stories you hear about people getting injured, only kicking for months, then coming back with awesomeness because they were forced to kick so much - that's me in a mini-way. The other benefit is the alternate days I actually do most of the whole workout. Even the NEXT lane over marvels and makes comments about how I did the entire set. My arms almost always feel fresh because they were in a perpetual streamline the day before.

    Day 2 of the week I try to make sure I get in one of the IM days (Tues or Thurs). Since I am swimming more events, it just makes sense to do more stroke work, plus I really don't want to go down the freestyle path unless absolutely necessary. I also find an unaccustomed desire to swim it all, swim fast, and with a positive can-do attitude. It's a great motivator when you know this is the only practice you are going to swim the 1 hour with your arms!

    Day 3 is a mixed bag. I also make sure that I get in short, burst, pure sprinting and/or kicking, no matter what. If the workout isn't sprint, i'll modify the set, or if there is a set in particular I want to do, then I will swim on my own.

    I really like the 3 days per week focus. It makes each workout more purposeful and I can do different things! I'll probably stick to this for awhile. Next season, I may have to do more swimming bits, since i'd like to attempt the 200 free and 400 IM. In 2015 it will be a full 20 years since I last swam a real 200 free, and 10 full years since I swam the 400 IM!

    I'm still doing P90X3! I am on the final month! It's so much fun that I am going to do another round after I finish this one! But I haven't lost any weight. Probably because I haven't changed my eating habits and I really didn't start it as a weight loss program. I love junk food too much.
  19. Wednesday, Feb 26, 2014

    by , February 26th, 2014 at 08:36 AM (Trying to Train Smarter, Not Just Harder)
    Shoulder was GREAT in the water, got in 5100 SCY. Then once I stopped moving, got showered and dressed, I noticed the entire capsule is just throbbing again. Geez. Well I dealt with 2-1/2 years of elbow pain I guess I can deal with 18 months of frozen shoulder pain. At least I know what it is, and I know that the only thing that helps is time. I may not be a very fast swimmer, but I am a stubborn swimmer!

    1000 warm-up (typical 100 free, 25 back/25 breast over & over)
    2 x 300 P no paddles
    500 kick no board, with zoomers
    100 EZ
    12 x 200 as follows:
    3 x 200 @ 3:00
    3 x 200 P no paddles @ 2:45
    3 x 200 P w/paddles @ 2:40
    3 x 200 breast
    500 cool down, various
    Total: 5100 SCY
  20. ok considering not feeling good

    by , February 26th, 2014 at 07:25 AM (Mixing it up this year)
    Seemed to be a little nauseated today but managed a good workout.

    500 free
    500 free kick w/zoomers

    10x100@1:45 free every 3rd back went 1:29, 1:28, 1:43, 1:30, 1:29, 1:37, 1:28, 1:26, 1:37, 1:25
    10x50@1:00 back kick w/zoomers went 47,47,47,48,50,47,50,47,46,45

    5x100@:15RI free w/strapless paddles, bouy & snorkle
    200 free kick w/zoomers
    3x100@:15RI free EZ

    Total 3500 yards
    Swim Workouts