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  1. Friday 8/2/13

    Friday 8/2

    AM LCM and PM SCY

    AM swim:

    300 swim w/ snorkel
    6x50 @ 1:00 FR kick w/ board
    4x100 @ :05 rest drill/swim w/ fins

    8x25 @ :40 V.S.
    100 EZ

    16x50 @ 1:00 I.M. order
    1 - kick
    2 - drill
    1 - STRONG (32.5, 37.0, 40.2, 29.1)

    8x50 A.R.
    2 @ :45
    2 @ :55
    2 @ 1:05
    2 @ 1:15

    200 EZ

    PM swim:

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

    8x25 @ :40 under H2O kick N.S. w/ fins

    6x200 @ 2:30 pull w/ buoy + paddles + snorkel

    400 EZ

    Total: 3000
    Swim Workouts
  2. Workout 08/02/03: noon

    by , August 2nd, 2013 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Had a busy few days at work, and happy to (almost) have a day off*today*- more on that later.* So I've mentioned the new church plant that I have been involved with.* Well, one of the board members that helped establish the plant is the driving force behind bringing a Christian College* to our town, a great vision that has been dependant on prayer and the help from multiple mission teams (mostly from NC) over the past few years and especially this summer.* We helped out this morning painting rooms at the library (which used to be a restaurant in town), then priming a bathroom at the college (which is on two floors above my son's school, in*a former Ramada Inn) to get it ready for tiling.* It's amazing to see what God has done in our community to bring this option for not only grade school but now college as well.

    Got in for a special lunchtime swim:*
    200 Fr/200 Bk/200 IM drill
    4 x 100 FR on*1:30*(aerobic) with snorkel
    400 Pull with buoy
    100 Back
    with my old high school coach, how is now the college coach
    200 (kick/swim)
    3*x 100 Pull with buoy
    1000 (using different toys/strokes every 200)
    5 x 100 Fr on*1:45*with Brent
    100 EZ*
    (Solo/Williams/3600 LCM/80 min)
    * I finally got in to swim at the (Williams College) Muir-Samuelson**pool, which I have been trying to do since I hopped back into the water four years ago, and at this point it is set up LCM.* My buddy Brent, known to some of the FISH Masters, invited me to check it out.* I haven't splashed here since I was in high school, and then only SCY.* The water was perfect, 81 and clear, and mostly one to two people per lane for the entire time we were there.* Since I am not a member of the college community, I am able to get in as a guest.*

    Brent was swimming 1000's, and I basically swam straight through until the final pull set and the last 100's.* He has such a powerful kick!* This is only my second time EVER swimming LCM, and it was not too bad.* I mentioned to Brent how much more I like swimming the*OW*stuff, because it is just swimming.* LCM is nice because the walls are farther away, but nothing beats a good lake, river, or ocean swim in my book these days.*

    Drove home quickly then hopped on the motorcycle to cover the store in Rutland again.* Remember that one of their pharmacists quit a month ago; turns out a pharmacist in Burlington quit last week, so they sent me to Rutland and the Rutland pharmacist to Burlington.* Oh well, a few extra bucks plus getting paid to ride = not too bad.***
    (I don't know why all these * showed up. Sorry)

    Updated August 2nd, 2013 at 11:04 PM by rxleakem

    Swim Workouts
  3. Strait of Juan de Fuca: T-minus one week and counting

    by , August 2nd, 2013 at 10:46 PM (Please tap on the glass)

    Sunday night was a good night for sleeping. Yeah, I was a bit tired from what I’d done that day, but for the first time in a long time my mind was calm while I slept. It is nice to have this part of my story behind me; I’m excited for a bit of quiet.

    To contrast, last week was anything but quiet. At the suggestion of a Seattle Times employee, I sent out a dinky little press release Wednesday morning to a few local news outlets. The time spent on the press release was roughly eight minutes, sixty percent of which was Wikapedia-ing “press release” for instructions. Eight minutes was all I really wanted to spend on media the week before my swim as I wrapped up my training, assembled my crew and packed my bags. My bad.

    By Friday afternoon when we got on the ferry to the Olympic Peninsula, I’d spoken with two newspapers, been interviewed before my last workout, accidentally given a live talk-radio interview, and had snuck out of work mid-day to do a second, lengthier television interview. I did not realize so many people cared about the swim, but I like it! It reminds me of how things were in the 1950’s when this swim was big, and how things should be again for such an amazingly challenging sport.

    Any good adventure is a combination of man versus himself, man versus nature, and man versus machine. This swim was no exception. The hours rushing up to Sunday, media aside, were an exhausting, frightening time to be me.

    My long-stated goal for that week was to leave the Canadian shore in a bathing suit aiming for America, but the weather forecast was making the chances of that happening dim. NOAA was forecasting gale force winds (over 30kts) almost every night that week which wouldn’t diminish until around midnight. Those winds would certainly make some treacherous waves. On top of that, add the unpredictable fog that had been coming and going willy-nilly for weeks, and you can begin to see why I’d be terrified that this planning was all for nothing.

    I made the decision (and my adrenaline is rushing just recounting it now) to go on Sunday. The forecast for that day looked the least-bad. Also to the captain, and to the Coast Guard, and to kayaker Steve, who reminded me that NOAA is always conservative on their forecasts, and all that added up to a small bit of reassurance. The decision for when to go was ultimately mine, and I’d only be able to blame myself if I got it wrong. So, I went for it, but pushed back the start from 6am to 8am to allow the winds a bit more time to lay down and the rumpled water to be ironed out.

    The change in start time meant a change to my refined 24-page plan, which meant recalculating the currents, recalculating the route, and then plotting it to get some coordinates for my crew, plus running it all by the Coast Guard for their approval. Which then meant a few late nights trying to finish this up AND finish everything I’d already planned to do that week.

    There was a huge amount of relief by Friday afternoon knowing that whatever the weather and waves were like, I’d already set a time and date. I’d let Future Andrew yell at Past Andrew later on, if need be, for his lack of clairvoyance, but right now my decision was set in stone and we were moving forward.

    Now here, there are some dull details that every swimmer goes through before a big event. Grocery shopping, crew meeting, loading the boat, pre-swim dinner (enchiladas and beer), hunting for a pre-swim sausage egg and cheese, hike to a secluded beach to hunt for rocks, trying my best to not get injured, and a trip to the laundromat. If you’ve ever done a crew-assisted marathon swim, you know what went on here. If you haven’t…what are you waiting for, go do one!

    Sunday morning. Alarm rings at 5am. Caitlin doesn’t even let me snooze once and we’re up, getting packed, suit on, and at the marina by 6am. We meet the Captain as he walks up in his snazzy captain’s shirt. “Well, I’ve gotta look the part,” he says. Don’t we all. My bathing suit is a size too small.

    Good morning, Strait of Juan de Fuca! Let’s go!

    The swim itself deserves its own post. And that is just what it’ll get.

    On a final note, the best thing that came from all of this was the first line of the front-page above-the-fold article on Sunday’s Peninsula Daily News. The line reads: “Andrew Malinak is not crazy.” I assume it has been fact-checked.

  4. 8|2|13 SCM - weights - LCM


    Warmed up lightly as free, WFPS for 500

    Did not count, about 20 dives from block
    • some included breakout with a few strokes
    • the last 6 of them I recorded with my phone (still waiting for them to load)


    Joined up with my wife at the gym to lift weights. Some of my muscle groups were still recovering from the load earlier this week, so I took it easy here and there, mostly encouraging her.

    I noticed her going through her sets with little rest, using light weight and high reps. I suggested she should rest at least one minute (or more, if possible), use heavier weights and do reps form 8 - 12, hinting what she was doing is no different than laboring away on cardio equipment. Hesitant at first, stating she didn't want to "bulk up" - would rather tone up and burn fat. I explained it would be very unlikely in her case, furthermore building muscle mass and power itself would consume fat a heck of a lot faster than she would think.

    I finally convinced her by using my toothpick physique for anecdotal evidence that heavy lifting does not always "bulk" one up. She's not even 120lbs and has nothing to worry about. Hope I'm not wrong though, I would be in some deep Scheiße!


    10 x 50 on about 3:00
    • all free except the 9th (bk)
    • 8th and 10th with 2- beat kick
    • focused on easy speed, being relaxed, and breath control, applying force at correct time and position
    • got down to 0:34 with 37 strokes, bk was about 0:45, and 2 - beat's were 0:35 and 0:36 with 37 and 39 strokes (surprisingly).
  5. Week 44 - Friday

    by , August 2nd, 2013 at 09:34 PM (After a long rest)
    I was tired this morning but felt a lot better. Later in the day I found out its not swimmers ear but is an inner ear infection and I was put on a series of antibiotics. the pool was stupid as scy.

    Warm up
    400 free with snorkel
    6x50 catchup on 45

    Main sets
    6x100 swum as 75 fast on 1.05, 25 streamline kick with 10 seconds rest)
    3x200 fast on 2.30
    12x50 shark fin drill
    16x25 no breath on 40
    8x50 kick on 1min

    Warm down
    100 easy

    Total 3400scy

    I went 42s on the first two and then dropped to 40s on the fast 75s. The 200s did not feel very good but I went 2.02,2.01,2.00.
    Swim Workouts
  6. Aug 1-2

    by , August 2nd, 2013 at 04:48 PM (The FAF AFAP Digest)

    60 minute spin

    Friday: Swim/SCY/Solo @ Lebo pool

    600 various
    4 x 50 scull w/agility paddles
    4 x 50 caterpillar fly drill
    8 x 50 free w/agility paddles @ 200 pace @ 1:00
    50 EZ
    8 x 50 burst SDK + cruise w/fins @ 1:00
    50 EZ
    3 x (50 AFAP + 100 EZ) @ 3:00
    -- was a second off my usual times, no surprise
    50 EZ
    5 x (25 AFAP + 75 EZ)
    150 EZ

    Total: 3050


    Almost unpacked! Swam today at the outdoor pool. It was shallow, choppy and windy. I won't even bother with back SDKs or DPK SDKs in a shallow pool.

    Some good news -- looks like I will be coaching Team Pitt Masters in the evening starting in September. I think it will be great fun and I should then have access to the pool (at least after practice, perhaps in the afternoon as well, details being worked out).

    Heading off to NoVa for the weekend for NVSL All Stars.
    Swim Workouts , Spinning
  7. 08.02.13 - Friday workout

    by , August 2nd, 2013 at 02:19 PM (Pete's swim blog)
    Swam w/ Dave, Dave and Carlile. Dave B had the freestyle cranked up. I just couldn't keep up today. I guess I was saving for the 2 x 100 fly. But Dave M beat me on those. I did however have a pretty good warm up. I think I won that. And some of my 50 easys were spectacular.


    600 Warm up

    4 Rounds of:
    * 6 Rounds of:
    ** 100 free - 1:20 (1:15s w/ occasional 1:13s)
    ** 25 free - :30 (did stroke on the first 2 rounds)
    * 50 Easy - 2:00
    * 2 x 100 fly - 1:30
    * 50 Easy - 2:00
    On the last round, we made the 2 x 100 fly a 200 timed fly. It was my idea and a poor one at that. Made 2:46. Had Dave M beat through 175. He made a great surge on the last 25 and I didn't have enough to stay with him.

    10 x 50 Kick w/ fins - 1:00

    200 Cool down

    (5500 Total)
    Swim Workouts
  8. Sarasota YMCA Sharks Masters 5:30 AM Workout: 08/05/2013

    by , August 2nd, 2013 at 01:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    This will be my last post until I return from Nationals in Mission Viejo.

    4 X 50
    4 X 100
    3 X 50
    3 X 100
    2 X 50
    2 X 100
    1 X 50
    1 X 100
    50's: 1:00
    100's: 1:50

    6 X 50 kick 1:20
    1 X 100 swim 2:00
    6 X 50 kick 1:20

    12 X 50
    odd: free 1:00
    even: stroke 1:15

    1 X 200 3:30
    4 X 50 fast 1:15
    Three rounds, swim or pull

    WARM DOWN: 4 X 50 easy
    Swim Workouts
  9. Back at it

    by , August 2nd, 2013 at 11:54 AM (One Stroke at a Time)
    Thursday August 1st

    Long Course
    8 x 100 on 2:00 25 kick/25 drill/25 swim/25 free IM order by 100
    2 x (3 x 4 x 50) odds stroke evens free swim second stroke 50 faster than the first
    Round 1 pull on 1:00 (was supposed to be fly but I pulled instead)
    Round 2 on 1:10 back
    Round 3 on 1:20 breast
    200 easy
    2700 meters

    I was happy to sneak a swim in prior to having chemo today (This is cycle #6 which will complete the first round). My vacation was fantastic. The temps were in the 50s and 60s so quite a change from the triple digits here in Houston. It had been raining a lot so all of the waterfalls were flowing. I hiked/walked and kayaked. There was no swimming. My kids got in and splashed in the waves. My husband swam in a full wetsuit and described his experience as the following: First my feet went numb and then my hands after that I could not feel my face so I had to turn over and swim backstroke. When we got to my parents, there was a bald eagle on the island in front of their house (You can't really see it but it is the little white head in the second tallest tree in the second picture) and right before we were leaving, there was a tall ship going by in front of my parents house.

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    Updated August 2nd, 2013 at 12:05 PM by MaryR

  10. Brain already on vacation, just waiting for body to catch up

    by , August 2nd, 2013 at 07:32 AM (Mixing it up this year)
    Last day of work till after Nationals. I so need this vacation. Not sure how my swimming will be. Today my lower back was a real problem, hense the focus on fly undulation motion to loosen it up.

    500 free
    500 free kick w/zoomers
    5x100@2:00 free w/bouy holding 1:43's long and loose
    4x100 w/snorkle & zoomers #1&3 fly scull #2&4 fly w/underwater recovery
    200 fly w/zoomers as 50 rt arm/50 lt arm/50 kick/50 swim
    200 free EZ
    4x50 from block 25m sprint/25m EZ

    Total 2500 meters
    Swim Workouts