View RSS Feed

Recent Blogs Posts

  1. 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
  2. Sunny morning workout

    I enjoyed a good team workout + bonus solo sets at the Panama City Beach pool this morning. Hereís 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 couldnít get my stroke count any loweróit 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 FRódid 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, 39óAfter 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 poolís 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.
    Categories
    Uncategorized
  3. 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 itís 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 100ís I held 46-48ís 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 1.03ís on the 4x100s, 1.01ís and 1.02ís 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 29ís on the 30ís 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
  4. Sarasota YMCA Sharks Masters 5:30 AM Workout-02/28/2013

    by , February 27th, 2014 at 02:27 PM (Sarasota Y Sharks Masters GOLD 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
  5. 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 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 12:33 PM by andrewmalinak

    Categories
    Uncategorized
  6. 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
    Categories
    Swim Workouts
  7. 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.


    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