PM only SCY
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
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]
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]
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!]
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.
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.
8x(75 smooth on 1 min, 25 fast on 30)
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)
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)
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).
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.
Updated February 27th, 2014 at 12:33 PM by andrewmalinak
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 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
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.
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
AM and PM SCY
300 pull w/ buoy + paddles + snorkel
200 kick w/ board
100 I.M. drill
5x100 @ 1:15 AE
8x25 @ :40 V.S.
20x25 @ :40 FR w/ strapless paddles + snorkel
10 - drill (25 R arm/25 L arm)
10 - swim
8x25 @ :20 AE
50 @ 1:00 rest FAST w/ fins (BR - 26.0)
6x25 @ :20 AE
75 @ 1:00 rest FAST w/ fins (BR - 41.1) (+25 EZ back to the starting end)
4x25 @ :20 AE
100 @ 1:00 rest FAST w/ fins (BR - 56.1)
6x25 @ :15 rest scull w/ snorkel
4x100 @ 1:10 pull w/ buoy + paddles breathe 4-3-2-1 by 25
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!
8x25 @ :45 V.S.
100 BR broken :10 rest @ 50, :05 @ 75 - 28.4/14.9/14.3 for a 57.6
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
77° Sunny, humidity 64%, 82° water
300 FR as 25DR/25S
2x300 FR on HR, 300 as 4(50CU/25Fast)
2(10x50 FR on :50, 1:00 rest) *34s-33s
2(5x50 FR on :45, :30 rest) *33s-32
4(3x50 FR on :40, :40 rest) desc 1-3, *rd 1)33s, rd 2-4)32/33/33
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)
4(3x25 AFAP on 1:00) rds 1-4 in IMO
*Fly-14s, Bk-16s/15, BR-20s/19, FR-13s
/steady state swimming with snorkel/mAP/fins
400 FR on HR
2x200 FR on HR
4x100 FR on HR
8x100 FR on HR
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.
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 ...
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
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.
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 FR150 FR + 50 BK + 100 IM + 50 BK + 150 FR100 FR + 50 BK + 200 IM + 50 BK + 100 FR150 FR + 50 BK + 300 IM + 50 BK + 50 FR50 BK + 400 IM + 50 BK
12 x 50 K @ 1:00:
1-4 IMO5-8 RIMO9-12 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 08:32 PM by swimsuit addict
3 x 500 free on 10:00
8:40, 8:20, 8:25
500 drills, S, F
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.
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
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
Seemed to be a little nauseated today but managed a good workout.
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
"It's beginning to look a lot like taper!"
PM only SCY
400 swim every 4th 25 scull w/ snorkel
8x25 @ :40 under H2O kick/drill w/ fins
4x100 @ 1:15 AE w/ snorkel
8x25 @ :30 V.S.
4x 15M burst w/ dive
8x25 @ :30 rest mid-pool w/ fast turn
16x25 @ :15 rest
8 - scull/drill w/ strapless paddles + snorkel
8 - drill/swim w/ fins
Total: 4000ish (with the 15M bursts)
I had an easy day off today, starting with a Rx Task Force meeting, then joining my pastor at a local computer store to help pick out a laptop that someone associated with the church plant offered to purchase for the church. What a blessing! We went to Chapel then I worked on some homeword before getting a dish prepared for tonight's end-of-year basketball banquet. I am really proud of Preston, Jinho, and Lina for playing this year and being able to celebrate tonight. arty:
Made it to Masters for an easy practice:
150 Kick, 150 Pull
4 x 50 Quarter's Strong on 1:05
- 25 AFAP, 75 EZ
- 75 DPS, 25 AFAP
- 25 EZ, 25 Build, 50 DPS (drop a stroke from first to second lap)
(All on 2:10)
- 100 Stroke/IM into 50 Kick on 2:15
4 x 50 Active Recovery and out
(Masters/Rec/1900 yds/60 min)
I'm going to sleep in tomorrow morning.
18 x 50 FR with 30 seconds rest
alternated CCW and CW rotation off turn to see if there's a difference, there is (below):
3 x 50 FR on 2:00
planed to go fast but decided to hold off
2 x 500 FR, S
Via meet mobile:
Event 04 - 50 Back 35.05
Event 07 - 200 Medley Relay (free leg) 25.81
Event 10 - 50 Free 25.67
Event 11 - 200 Free Relay (leg 4) 24.98
Event 16 - 100 Free 1:10.56 / (50 Free SR) 26.10
Event 18 - 200 Free Relay (leg 1) 26.19
Event 22 - Medley Relay (free leg) 25.32
Updated February 26th, 2014 at 01:59 AM by __steve__
Swim/SCY/Solo @ Pitt
100 fly drills
4 x 25 shooters w/fins @ :40
2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ
3 x (16 x 50) @ 1:15
1-5 = burst + cruise
6 = EZ
7-11 = 25 @ 100 pace + 25 EZ
12 = EZ
13 = AFAP
14-16 = EZ
1 x 50 AFAP dolphin kick w/fins & board (25)
Did a set of mine from last year. Pretty beat by the end. The blogs are such a nice feature. It's quite elucidating to go back and examine them. I have this notion in my head that I'm still not training as much or as fast as last year. Yet that notions seem, largely, to be false based on my blog entries. Shows you what a mind game this can all be ... Last year, I would have put a positive spin on the workouts and this year I give them a negative spin. The change of venue and problems with Lil Fort is part of it, but I also think my last meet -- my first bad one in a couple years -- plays a role. It would be nice to feel a bit more upbeat in March. Perhaps the end of winter will help.
I woke up pretty tired this morning. My allergies have been causing me some nasal drainage and laying down tends to give me a sore throat and suspect I snored last night. I was asked to be at the pool before 5am this morning to assist my friend who has classes that start early for her nursing school. I ended up swimming for about 90 minutes today and despite only swimming 4800 I was even more beat when I was done. Today was a mix of fast intense swimming.
500 free with snorkel
10x50 catchup on 50
12x50 two turn on 50
6x200 swum as odd free even IM on 2.30
12*25 free on 20 race pace for 200
8x50 two turn on 50
8x25 free on 20 race pace for 200.
6x25 ofreen 25 race pace for 100
8x25 freeon 30 race pace for 100
12x50 kick 45.
200 double arm back(should have done 500 ez but ran out of time)
Total 4850 scy
I was holding 13-14s on the 200 based 25s and 12-13's on the 100's based 25s. The 100s in particular were very hard for me today, I just could not really get going.
Had a surprisingly good workout this morning. Still being somewhat cautious with my right shoulder and elbow but other than that.... great.
500 free kick w/zoomers
5x200@3:00 free w/paddles & bouy went 2:49, 2:46, 2:43, 2:41, 2:37
200 torque drill w/paddles, snrokle & bouy
200 fly scull w/snorkle
200 1 arm fly drill alternate by lap
200 fly for time from push 3:32 was out in 1:42 at the 100 not pad for end of practice
200 fly kick streamline w/zoomers
200 free EZ
Total 3200 Yards