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  1. Week 74 - Thursday

    by , February 27th, 2014 at 05:19 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).
    Swim Workouts
  2. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/28/2013

    by , February 27th, 2014 at 02:27 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
  3. Moving on

    by , February 27th, 2014 at 10:45 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 12:33 PM by andrewmalinak

  4. descent effort today

    by , February 27th, 2014 at 08:34 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
  5. Wednesday, February 26, 2014 5:40-7:00pm

    by , February 27th, 2014 at 12:45 AM (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
  6. 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
  7. Wednesday, February 26, 2014

    by , February 26th, 2014 at 11:21 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
  8. Wed., Feb. 26

    by , February 26th, 2014 at 10:22 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.
  9. 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 08:32 PM by swimsuit addict

  10. 2|26|14 SCM

    by , February 26th, 2014 at 05:31 PM (Blog)
    3 x 500 free on 10:00
    • 8:40, 8:20, 8:25

    500 drills, S, F

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

    by , February 26th, 2014 at 02:18 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
  12. Changing focus when frustrated

    by , February 26th, 2014 at 01:52 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.
  13. Wednesday, Feb 26, 2014

    by , February 26th, 2014 at 09:36 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
  14. ok considering not feeling good

    by , February 26th, 2014 at 08:25 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
  15. Tuesday 2/25/14

    Tuesday 2/25

    "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.
    100 EZ

    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)
  16. Workout 02/25/14: evening

    by , February 25th, 2014 at 11:32 PM (Maple Syrup with a Side of Chlorine)
    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:

    200 Fr
    150 Kick, 150 Pull
    4 x 50 Quarter's Strong on 1:05
    100 swim

    2 x
    - 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)

    2 x
    - 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.
    Swim Workouts
  17. 2|25|14 SCM amendment for meet results

    by , February 25th, 2014 at 06:32 PM (Blog)
    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):

    Click image for larger version. 

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    3 x 50 FR on 2:00
    • planed to go fast but decided to hold off

    2 x 500 FR, S
    • 8:50, 8:20

    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__

  18. Tuesday, Feb. 25

    by , February 25th, 2014 at 06:05 PM (The FAF AFAP Digest)
    Swim/SCY/Solo @ Pitt

    Warm up:

    600 various
    100 scull
    100 fly drills
    4 x 25 shooters w/fins @ :40
    50 EZ
    2 x 100 backstroke kick w/fins, UW 15m each 25 + 50 EZ

    Main sets:

    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)
    100 EZ

    Total: 3800


    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.
    Swim Workouts
  19. Week 74 - Tuesday

    by , February 25th, 2014 at 03:06 PM (After a long rest)
    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

    Main sets
    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.

    Warm down
    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.
    Swim Workouts
  20. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/26/2013

    by , February 25th, 2014 at 01:54 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    WARM UP:
    2 X 200 3:00 3:00
    4 X 75 1:15 1:05
    Two rounds. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    5 X 100 kick-2nd 50 fast-- 2:15
    1 X 50 easy swim

    2 X 75 1:30
    4 X 25 fast :40 #4 on 1:20
    Four rounds.
    Round 1 fly, 2 back, 3 breast, 4 choice/no free

    3 X 200 3:00
    4 X 50 descend 1:00
    Two rounds, pull.
    Negative split the 200's

    WARM DOWN: 4 X 50 easy

    Swim Workouts