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I swim, therefore I am

Frank D Totten

Swimming is an activity I just like to do. Participation and competition in organized events are good and so is the exercise. But most of all, moving through the water is what I like the best. After years of stroke skills development I am always striving to improve.

I swim at Fort Myers Aquatic Center, FMAC, Florida Gulf Coast University, (FGCU) Aquatic Center mostly on my own with guidance from Coach Chuck Slaght. When rare occasional circumstances require being close to home, I swim at the Catalina lsle Community HOA Pool. More about me...


  1. Thursday, April 3, 2014

    by , April 3rd, 2014 at 05:39 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 81 water

    Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:

    Warmup
    200 REV IM
    400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    400 FR tempo DPS as 16x25 on :30
    *17s/16s, RI...
    12x50 FR on :50
    *34s/33s, RI...
    3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
    *50s-34s/33s/32, 100s-1:09s to 1:07s,
    ---1:00
    2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
    *2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
    ---1:00
    3(200 FR on 2:40, 2x100 on 1:20) w/fins
    *200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
    ---:30 rest
    10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins
    *1:01-:59

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.

    To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4-6x25 FR Hypoxic-0 85% HR rest *12s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10 (on a good day)
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    More often this workout is harder and takes more recovery than the 5K set.

    Updated April 3rd, 2014 at 05:48 PM by fdtotten

    Categories
    Swim Workouts
  2. Wednesday, March 5, 2014

    by , March 5th, 2014 at 10:34 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 84 water

    Warmup
    200 REV IM

    500 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    2(5x100 FR on 1:20, :40 Rest) *1:11-1:08 (2x)
    ---2x25 FR CU on :30 steady
    2(10x100 FR on 1:30, :30 Rest) *1:09-1:07, 1:08s-1:07
    ---200 BK

    *Set 2*
    10x50 BK on 1:00 w/mAP, *35-32

    ---:30 rest
    12x25 BK on :30 *17-16s-15s
    ---100 BR Kick

    *Set 3*
    20x25 FR on :30 *16-15s-14

    ---4x25 FR CU on :40
    4(5x25 FR on :30, :30 rest) *14s-13

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    Today's workout was like swimming in bathwater, and my 18 month old goggles kept fogging despite all my anti-fogging remedies. I also should mention that my TYR medium blade fins broke last week, and while I like my 20 year old Force Fins, I prefer the longer stiffer blade fins because for me they help facilitate technical and strength development that transfers over to my swimming without equipment.

    New versions of these items were ordered online along with caps, since last Friday a day before the mini meet, my cap ripped, and then my backup cap also ripped! At least for the meet I had another backup cap (my wife's cap). Thankfully, I have already received the "Items have Shipped" email and will have replacements soon for my goggles, silicon caps, and fins.
    Categories
    Swim Workouts
  3. Tuesday, March 4, 2014

    by , March 4th, 2014 at 09:14 PM (I swim, therefore I am)
    SCY @FMAC
    76 Sunny, humidity 63%, 83 water

    Warmup
    100 REV IM

    300 IM as 4(50DR/25Swim)

    *Set 1*
    400 IM Kick, desc by 25 1-4, x4
    12x50 Kick on 1:00 as 4(3x50 stroke) IMO
    12x25 Kick on :50 as 4(3x25 stroke) IMO

    *Set 2*
    1x1200 FR Steady Swim, DPS w/snorkel-fins-mAP

    *Set 3*
    400 IM as 4(25EZ/25Strong/25EZ/25Fast)

    ---100 BK
    5x200 IM on 3:00 w/slim fins, desc 1-5 *2:42-2:34
    ---100 BK

    *Set 4*
    6(2x25 Fly on :20, 1:00 rest) as 25/smooth, 25/fast

    *16s/15s, 14s
    ---100 BK

    6(2x25 FR on :20, 1:00 rest) as 25/smooth, 25/fast
    *15s/14s, 13s/12

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Comments
    In the Fort Myers-Estero area of SWF, the local year round residents enjoy having our own lanes and only infrequently need to share. From mid February to Easter weekend is the peak snowbird season with various flocks seen everywhere, but mostly seen at Publix and Costco parking lots. The few public pool lap swims are more active as well. So today I had to laugh to myself when I was just about to start Set 2 (the IM set that I did later on as Set 3), I got a tap on my shoulder and at the same time my nearly deaf water filled ears heard nothing, but I saw the lips saying "Can we split the lane?" Of course I smiled and said yes, then got ready for a freestyle swim on the left side.


    Having lived here for over two years I can appreciate the revenue the seasonal residents bring to the area, as nearly one third of my gated community along with other similar neighborhoods in south Fort Myers are part-time homeowners, from all around the USA, and also many from Canada.
    Categories
    Swim Workouts
  4. Monday, March 3, 2014

    by , March 3rd, 2014 at 11:17 PM (I swim, therefore I am)
    SCY@FMAC
    73 Air, 83 Water
    Sunny skies with humidity at 64%

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 1/3/1 with effort as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4(6x25 FR on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
    Categories
    Swim Workouts
  5. Saturday, March 1, 2014, Lee County FSG Swim Meet

    by , March 3rd, 2014 at 12:16 AM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    75 Sunny, Humidity 58%, Water 81

    Florida Senior Games Swim Meet - Lee County

    While not a USMS sanctioned event, this local meet provided an opportunity to get some timed swims off the blocks and hang out with friends. The meet started at 11am and ended about 1:15pm leaving not much time in between events for warm down and rest. I was ready for that, and was prepared to do my events as a quality workout. I did about 3000 yards of pre-meet sets, then EZ 300-400 between events and a 1000 yards of warm down after the last event.

    One goal for this meet was to reset my expectations and focus for swimming competitions. When switching from casual lap swimming to training workouts in early 2012, I made solid gains in training proficiency, but after a successful first competition, an OW 5K swim in April 2012, I struggled with each of the OW, LCM, and SCM competitions I have done since then.

    200 FR: (2:15) 2:10.9, 32.6/33.1/32.9/32.4

    • I still get a bit anxious, before getting on the block, my HR was already 130. The first 50 was very smooth, easy and steady, but the stroke tempo felt off, breathing was awkward, and flip turns were slow, shallow breaking out early.
    • As slow as I attempted to pace the first 100, I still became more tired than expected where it was sluggish to get going on the 3rd 50, as the 64 year old swimmer in the next lane caught up passing me on the flip turn into the final 50. Dead tired, and not able to increase my tempo, I switched to a catch up style rhythm closing the gap to get even but was touched out at the end.


    100 IM: (1:15) 1:08.4, 14.6/15.7/21.6/15.5 (30.3/37.1)

    • Took the fly out light and easy, but my backstroke was clumsy and too flat with the sun in my eyes, as I feared hitting the lane line.
    • Worst ever breaststroke with very little help from my legs. A 22 second BR split is not acceptable (at least not for the next several years), so I will need to work on that kick.
    • The FR finish was only good enough to keep from getting passed. There was no power left, so a sluggish sloppy stroke is how it felt.


    50 FR: (26.9) 26.3, 13.2/13.1

    • Back on the blocks just after my 50 fly warm down swim, the goal was to go out smooth and steady, then come back strong.
    • Again the stroke felt rough, tired, and not the same I as swim in workouts. But the second 25 split is positive.


    50 Fly: (29.8) 28.9, 14.4/14.5

    • Again, stayed in the warm up lane for my 50 Fly after doing the 50 FR.
    • Similar to the 50 FR, I had a slow start because I was not looking at the strobe start light. When there is water in my ears, instead of being only hard of hearing, I am deaf. It is my fault I should have been looking at the starter.
    • The goal was go out easy, come back with a second 25 under 15 seconds, which I did and the stroke felt smooth.


    500 Free: (6:15) 6:02.1, 1:11.2/1:13.3/1:13.2/1:12.6/1:11.8

    • This swim felt the best of all events I did.
    • I decided I really wanted to swim the stroke I do at practice no matter how slow the time would be.
    • Held the stroke count between 11.5 to 12.5. Everything was better including flip turns, breathing with still head, and streamlined body position.


    Comments
    As I am still in the rebuilding phase of my training, these events were a good test. I know that I need more practice and meet experience to swim in meets the way I train in workouts. I plan to attend another SCY swim meet in Sarasota in several weeks, where I will also set very basic goals and strive to enjoy each swim.

    Updated March 3rd, 2014 at 12:26 AM by fdtotten

    Categories
    Masters Swim Meets / Events
  6. Wednesday, February 26, 2014

    by , February 26th, 2014 at 11:21 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 64%, 82 water

    Warmup
    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

    Comments
    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.
    Categories
    Swim Workouts
  7. Monday, February 24, 2014

    by , February 24th, 2014 at 06:47 PM (I swim, therefore I am)
    SCY @FMAC
    74 Sunny, humidity 66%, 80 water

    Warmup
    200 REV IM
    200 FR as 25DR/25S

    *Set 1*
    12x50 on :50 FR as 4(50-25RA/25LA, 50CU, 50DPS)
    ---100 BK
    4x50 FR on :40, desc 1-4 *34-33-33-33
    ---50 BK
    8x25 FR on :20, *16-16-16-15-16-16-16-16
    ---50BK
    8x25 FR on :20, *16-16-16-16-15-15-16-16
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-33-33-33
    ---100 BK

    *Set 2*
    20x50 FR on :50, target pace 33, with snorkel, m-AP
    *1-5) 34, 6-15) 33, 16-20) 32
    ---100 BK
    4x50 FR on :40, desc 1-4 *33-32-32-32
    ---100 BK K/bk w/fins

    *Set 3*
    5x200 FR on 2:40 w/snorkel, L-AP, fins, DPS/build effort by 50
    *2:15, 2:14, 2:11, 2:10, 2:09
    ---100 DK/bk w/fins
    8x25 UW SDK w/fins on :40 *13-12s

    *Set 4*
    3(4x25 Fly on :30, :15 rest) as 25K/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 Fly fast on :40 *14s
    ---50 FR CU
    3(4x25 FR on :30, :15 rest) as 25CU/25RA/25LA/25Fast
    /with snorkel, mAP
    ---50 BK
    4x25 FR fast on :40 *14-13s

    ---50 FR DPS

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    Comments
    Sunday I swim 30 minutes OW north of Captiva with my friend Greg, with our wives in the boat along with my daughter, then we had lunch at a North Captiva Island restaurant entertained by a pretty good two person band of acoustic guitar, vocals, and percussion. It was a beautiful SWF sunny day with 70 water that included some unusual late morning lingering fog.

    I have been wearing a training drag suit the entire workouts for about a week now so that it feels normal. Focusing on accurate interval times, I get ready one second before, then push off exactly on the actual send-off. When my hand(s) touch the wall I look for my time.

    The results in Set 1 doing 4x50 on :40 are my best so far this year. Although the times are not descending as I intended, I felt like I was descending my effort 50% to 100%. I believe in 2-4 weeks, I may be able to do this training set starting at 33 or 32 and take it down under 30. Getting stronger and fitter towards sustaining the stroke technique as it needs to be while concurrently increasing applied power will be the difference.

    Also the results in Sets 3 & 4 were breakthrough performances so far this year as well. Swimming the 200s with the combination of fins-snorkel-paddles is to focus engaging an EVF on each arm/shoulder extension into a steady rotational follow through. The AP (agility paddles) assists with water feel and integration of hand with the forearm, and the fins assist with a supportive streamlining kick unified with core centric side to side axis rotation.


    After 3000 yards training with strong efforts and quality sets my arms are getting tired, where swimming fast 25s in Set 4 were challenging, but the results were acceptable considering the desired stroke technique was still manageable. During the warm down swim of 10x50s, the last four 50s were relaxed and smooth holding 35s.
    Categories
    Swim Workouts
  8. Friday, February 21, 2014

    by , February 21st, 2014 at 06:45 PM (I swim, therefore I am)
    SCY@FMAC 77 partly cloudy, water 80
    Cloudy skies with humidity at 73%

    Warm up
    400 REV IM
    12x50 FR on :50 desc 1-4 3x *37s-33s

    *Set 1*
    4x150 on 2:30 desc 1-4 *1:49-1:40, RI
    4x100 on 1:45 desc 1-4 *1:09-1:06, RI
    4x50 on 1:00 desc 1-4 *32-28
    /w snorkel, med-agility paddles
    ---200 BK Swim

    *Set 2*
    500 BK w/fins as 4(75 steady, 25 strong), 1:00 rest, RI
    5x100 BK w/fins on 1:30, steady effort *1:06s-1:05
    ---200 BR Kick

    *Set 3*
    3(4x25 UW SDK on :30, 1:00) w/fins *12-11s
    ---200 DK/bk
    10(4x25 Fly on :30, :15 rest) 4x25 as 25LA/25LA/25RA/25Fast
    /w snorkel-fins, medAP
    /Fast 25s *13-12s
    ---200 FR CU

    *Set 4*
    400 FR as 4(75 DPS/25 Strong) w/snorkel-fins-medAP
    4(4x25 FR on :30, :30 rest) odd/25s Fast, even/25s smooth CU
    /w fins-snorkel-medAP
    /Fast 25s *12,11+s,11s,10
    ---4x50 FR on 1:00 as 25CU/25DPS
    4(2x25 FR on :20, :40 Rest) 25s as 25/1 smooth DPS, 25/2 AFAP
    /smooth 25s *16s-15
    /AFAP 25s *13s-12

    Warm down
    8x50 FR steady on 1:00 *36s
    100 IM EZ

    Comments:
    Today was a nice surprise at FMAC, the water temp 80, instead of 83 or so.

    Training aches are still present, but less nagging as my body appears to be adapting gradually along with band stretches and self massage. I still primarily use the smaller size medium agility paddles rather the large size ones, since doing proper stroke technique with viable water feel is not yet sustainable with the larger size paddles when swimming FR at Strong and AFAP effort levels. I was able to use the large paddles with FR effective for quality sets early last fall and late summer.

    At this point I feel that I have returned to a level of swimming fitness where I can begin engaging in two or three quality training sets per workout at three to four sessions each week along with recovery workouts and a rest day. When doing 25s LA and RA type drills, based on times it appears that my left side is slower or weaker, so I am working to build the side up more.

    I did Set 1 with my friend Greg, going 10 seconds behind his send off, that was good motivation. I have to do more of that, swimming with someone, since FGCU pools are down Coach Chuck is coaching at a pool in Naples, and there are many solo workout days I do not inspire myself enough.

    Updated February 21st, 2014 at 06:55 PM by fdtotten

    Categories
    Swim Workouts
  9. Wednesday, February 19. 2014

    by , February 19th, 2014 at 11:27 PM (I swim, therefore I am)
    SCY@FMAC
    Air temp of 75, pool at 83
    Sunny skies with humidity at 66%

    Warm up
    400 REV IM

    *Set 1*
    4(5x100 FR on 1:30, 1:00 rest) desc 100s 1-5
    rd1 *1:15-1:12 w/drag suit-snorkel
    rd2 *1:13-1:10 w/drag suit
    rd3 *1:11-1:09 w/drag suit-snorkel
    rd4 *1:11-1:08
    ---200 BK Swim
    ---8x25 BK on :30 Steady *17s-16s

    *Set 2*
    3(5x100 on 1:45, 1:00 rest) *1:12s-1:09s
    /w (m)agility paddles-snorkel-tube-buoy
    ---200 BR Kick

    *Set 3*
    300 Fly as 4(50DR/25Swim)
    16x25 Fly on :40, *16s-15s
    ---200 BK kick

    *Set 4*
    10x50 Bk on :50, *38-36

    Warm down
    200 IM EZ
    100 IM EZ

    Comments:
    I still have some training aches from a strong dry-land strength session on Monday, and yesterday I did some quality IM sets including fast 25s of all strokes. This week I am feeling better in the water, but so far the training results indicate it will take some time before I am at the strength, power and water feel I had last four months ago. I am trying out a slightly oversized brief style mesh drag suit for a few sessions.
    Categories
    Swim Workouts
  10. Monday, February 17, 2013

    by , February 17th, 2014 at 11:03 PM (I swim, therefore I am)
    SCY@FMAC
    Air temp of 72, pool at 82
    Sunny skies with humidity at 67%

    Warm up
    400 REV IM

    *Set 1*
    12x50 FR on :50 5(50RALA/50CU/50DPS) RI...
    4x25 FR on :30 Steady *16s
    4x50 FR on :45 Desc 1-4 *34-33-32-31, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-32-31
    ---200 BK Swim

    *Set 2*
    /w (m)agility paddles-snorkel
    6x100 FR on 1:30 100 as(50RALA/25CU/25DPS) RI...
    4x25 FR on :30 Steady *15s
    4x50 FR on :45 Desc 1-4 *33-32-31-30, :30 rest
    4x25 FR on :30 Steady *17-16s
    4x50 FR on :45 Desc 1-4 *33-32-31-30
    ---200 BR Kick

    *Set 3*
    /w fins
    3x200 FR on 2:40 200 as(50K/50RALA/50CU/50DPS) RI...
    4x25 FR on :20 Steady *15-14s
    4x50 FR on :40 Desc 1-4 *31-30-29-28, :30 rest
    4x25 FR on :20 Steady *16-15-14s
    4x50 FR on :40 Desc 1-4 *30-29-29-28
    ---200 BK kick

    *Set 4*
    500 BK as 4(25k/25dr/50swim) w/fins-(m)agility paddles
    500 Fly as 4(25k/50dr/50swim) w/snorkel-(m)agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 IM EZ
    100 IM EZ

    Comments:
    I did a 6K workout on Friday, and a lighter 3K workout Saturday, then a complete rest on Sunday. This week I am beginning to gradually phase in some quality sets. Today for Sets 1-3, the focus was 4x50s FR descending 1-4. While these sets appear basic and simple to do, it felt hard for me today as I have not done any significant quality efforts since about mid December. Each time, the first 50 on each descending set of 4x50 felt very easy, but then to actually descend each 50 1-4, my effort felt like 50%-80%-95%-100%. I am being conservative on reading the clock, leaving right on the send off, and looking for the time off the clock on touching the wall, not during the glide, which I admit to being guilty of doing in the past.

    Florida Senior Games - Lee County, San Carlos Community Pool March 1
    I entered this meet as it is very near by, although not a sanctioned USMS meet. My goals are more about pacing and swimming the stroke form/technique I am practicing in workouts. Although I trained well last Summer-Fall 2013, but did not compete, whatever I times did in training are past, and at the moment I am starting over. While I would have liked to have included a 100 or 200 BK, I choose the 500 FR over 200 BK and 50 Fly over 100 BK. My entries in order (women's heats first, then men):

    1) 200Y FR, 2:15.00, goal is to descend 50 splits 1-4.
    5) 100Y IM, 1:15.00, I have never swum this.
    8) 50Y FR, 26.90, goal is to split second 25 under 14.
    10) 50Y Fly, 29.86, goal is to split second 25 under 15.
    15) 500Y FR, 6:10.00, goal is to negative split second 250.
    Categories
    Swim Workouts
  11. Thursday, February 13, 2014

    by , February 13th, 2014 at 11:32 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    Air temp of 67, pool at 83
    Partly sunny skies with humidity at 60%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    1200 FR Swim as 6(50RALA/50CU,2[25DPS/25Fast])
    ---200 BR Kick

    *Set 2*
    4x300 FR on HR, 300 as [25 Strong/75 Steady, 2(25 Strong/25 Steady), 100 desc by 25 1-4 Steady to Fast]
    /with agility paddles-snorkel
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    3x200 Kick steady/fast by 25 on :30 rest, 1)BR, 2)BK, 3)Fly
    2x200 IM kick/swim by 25 on :30 rest

    *Set 4*
    500 Fly as 4(25k/50dr/50swim) w/fins
    400 BK as 4(25k/25dr/50swim) w/fins

    *Set 5*
    1000 FR Steady State ABPST w/fins-snorkel-agility paddles

    *Set 6*
    10x25 on HR, hypoxic-0, odd SDK, even FR @spl-9/10

    Warm down
    200 FR/Bk by 25
    100 IM EZ

    Comments:
    It was a beautiful sunny 65F SWF day, and the FMAC was closed because the forecasted high temperature did not go up to 70F. I did some errands and headed south towards the San Carlos Community pool to renew my lapsed annual membership as an alternative to FMAC along with the uncertain time-frame for FGCU to reopen.

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    I swam occasionally at the San Carlos Community Pool during late 2011 and early 2012 before joining FGCU Aquatic Center with the 50 LCM facility. This 8 lane facility is managed by the Lee County Recreation and the aquatic staff is Star Certified versus Red Cross. Their cold weather policy is far more liberal, and lap swimming is available at earlier hours. The main drawbacks are a 3'6" shallow end, warm water, and the facility is closed on Sunday and Monday. The lifeguards and staff are the most professional in the area and the water chemistry is always in great condition.
    Categories
    Swim Workouts
  12. Wednesday, Febuary 12, 2014

    by , February 12th, 2014 at 11:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 79, pool at 81
    Partly sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 IM as 4(50DR/25Swim)

    *Set 1*
    5(4x50 FR on :50, :30) 1)25RA/25LA, 2)CU, 3)DPS/spl-12, 4)85%
    rd 1 *40, 38, 36, 32
    rd 2 *38, 36, 34, 30
    rd 3 *37, 35, 33, 29
    rd 4 *37, 35, 33, 29
    rd 5 *37, 34, 33, 28
    ---200 BR Kick

    *Set 2*
    3(4x25 on :30, 2x50 on :45, 1x100 on 1:30) w/snorkel-agility paddles-tube-buoy
    rd 1 *17-17-16-15, 35-35, 1:11
    rd 2 *16-16-15-14, 34-33, 1:09
    rd 3 *16-16-15-14, 33-32, 1:07
    ---200 BR as 25 K/bk, 25 DPS Swim

    *Set 3*
    300 Fly on HR as 4(50K/25Swim) w/fins
    400 Bk on HR as 4(25K/25RA-LA/50Swim) w/ fins
    300 Fly on HR as 3(25K/25RA/25LA/25Swim)
    ---8x25 BR on :40 SPL-7

    *Set 4*
    20x25 FR on :30, odd- CU smooth ABPST, even-Fast w/spl-12
    *13-13-12-14-13-12-13-12-12-12

    Warm down
    10x50 FR ABPST on 1:00 or HR @110 *36s-35s
    100 IM EZ

    Comments:
    Training to rebuild my strength and neural stamina "feel of the water" as well as to prepare for quality sets when more ready. ABPST is as best possible stroke technique. Some training aches in the shoulders/arms. Conservative clock management leaving right on the interval send-off and looking at finishing time after touching the wall.
    Categories
    Swim Workouts
  13. Monday, February 10, 2014

    by , February 10th, 2014 at 10:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 81
    Partly sunny skies with humidity at 63%

    Resuming my USMS Blog
    This update brings mixed news. The good news is that I have been very busy with my professional contract work at UCF. The not so good news is that due to an injury accident during the last week of December, cold weather pool closures, and work travel to Orlando, the last seven weeks have been challenging.

    I was playing with my daughter when we fell on the tile floor of our house where I landed on my left shoulder, elbow and forearm (but she was OK having landed on me). The aching in the left shoulder rotator-cuff area has subsided along with the tenderness just behind my left elbow. I restarted gentle weights and bands, two weeks ago, along with medium size paddle work in the water. This previous week was my first full week going between 3-4K each day.

    The Lee County Senior Games meet is my next event, which I will enter this coming week. At this time, I am not planning to attend the Y meet in Sarasota.

    The FGCU pool closure significantly impacted my swim training more than expected, as the FMAC cold weather policy is ridiculous, requiring a minimum a 70 degree high forecast to open. The FGCU Aquatic Center has become a worst possible case scenario with little expectations to be open again until late 2014. You would think that they would have obtained professional consultations before draining a 50 Meter pool and a 10-lane 25 yard pool in a flood zone area next to 20 acres of land similar to Everglade conditions. Needless to say, two pools that were working fine, are now empty (since early December) with serious issues. While I do not know the inside details, and no information has been provided so far, I find it difficult to understand it came to this circumstance.

    Now I am slowly training my way back to "square one" or "first base" perhaps.

    Warm up
    400 FR as 2(50K/50RALA/50CU/50DPS

    *Set 1*
    5x50 FR on :50, as 25RALA/25CU *38-36
    :30 rest
    5x50 FR on :50, as 25RALA/25CU *36-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-11 w/snorkel *35-34
    :30 rest
    5x50 FR on :50, as 25CU/25SPL-12 w/snorkel *34-32
    ---200 BK DPS

    *Set 2*
    4(5x50 FR on :50, :30 rest)
    rds#1-2) *35-34 w/M-agility paddles-snorkel-tube-buoy
    rds#3-4) *33-32 w/L-agility paddles-tube-buoy
    ---200 BR Kick

    *Set 3*
    6(4x50 FR on :50, :20 rest) w/fins, 1)kick on side, 2)25RA/25LA, 3)50 CU, 4)50 DPS
    1)*34-30-29-27
    2)*33-29-28-26
    3)*33-30-29-26
    4)*34-39-28-26
    5)*33-30-28-26
    6)*32-30-28-25
    ---200 D/kick on back

    *Set 4*
    4(5x25 FR on :40) 1)kick w/bd, 2)RA, 3)LA, 4)CU, 5)SPL-11/12
    1)*18-15-15-15-13
    2)*17-14-14-14-12
    3)*17-14-14-14-12
    4)*17-14-14-14-12

    Warm down
    10x50 FR on :50, SPL-10/11 *33-36 w/snorkel
    200 IM EZ

    Comments:
    After feeling awful for two weeks, I am now beginning to feel like I can swim again. Eventually I hope to blend in some quality sets, base sets, and some IM sets.
    Categories
    Swim Workouts
  14. Tuesday, December 10, 2013

    by , December 10th, 2013 at 10:53 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 83
    Partly sunny skies with humidity at 67%

    Warm up
    200 FR as 2(50CU/50DPS) w/snorkel
    200 BR as 2(25K/25DR/50DPS) w/snorkel
    200 BK as 2(25K/25DR/50DPS)
    200 Fly as 2(25K/25DR/50DPS) w/snorkel
    8x25 SDK frontside UW on 1:00 w/fins *11s-10s

    *Set 1*
    8x25 on :40 2xIMO
    *Fly-14s, BK-15s, BR-19s, FR-14s, right into...
    4x50 on 1:00 IMO *31, 33, 41, 30
    ---500 FR Pull w/agility paddles-tube-buoy-snorkel, build by 100 EZ to Steady
    8x25 on :30 2xIMO
    *Fly-14s, BK-15s, BR-19s, FR-13s, right into...
    4x50 @RP on 1:00 IMO *32, 33, 40, 29
    ---500 FR Pull w/agility paddles-tube-buoy-snorkel, build by 100 EZ to Strong

    *Set 2*
    1000 FR Swim as 10(50CU/25DPS/25 Fast hyp-1)

    Warm down
    200 IM EZ
    100 IM EZ

    Comments:
    I would prefer cooler water temperature, but other than that, the water is very clear and the SWF weather is great at this time of year. In Set 1, the IM pace 25s feel smooth, however 50s were sluggish, so I do not anticipate doing that pace in a straight 200 IM yet. I do not feel as strong in the water as I did in August, but I have not done very much dryland training since then and hardly any quality swimming with paddles or fins. This coming Sunday I will swim four events at the Florida Senior Games, and then begin to rebuild my strength, speed, and endurance.
    Categories
    Swim Workouts
  15. Friday,

    by , December 6th, 2013 at 07:33 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 72, pool at 80
    Partly sunny skies with humidity at 62%

    Warm up
    400 IM kick
    400 IM as 25DR/25S w/snorkel
    8x25 SDK frontside UW on 1:00 *16s-14s

    *Set 1*
    4(10x50s on 1:10, 1:00 rest)

    • 1) 25 Fly Fast - timed, open turn into 25 BK Steady, *14s-13s
    • 2) 25 BK Fast - timed, open turn into 25 BR Steady, *15s-14s
    • 3) 25 BR Fast - timed, open turn into 25 FR Steady, *18s-17s
    • 4) 25 FR Fast - timed, open turn into 25 FR Strong, *13s-12s, 50s *31-27

    Warm down
    500 FR Pull w/agility paddles-tube-buoy-snorkel

    Comments:
    The last three days of this week I am feeling much better than the previous four weeks. There is much less aching, better sleeping, and my stomach nausea is gone. I water fasted 12 hours last Friday, and 8 hours again this Tuesday, which seemed to help. Also I believe the MSM supplement Fort recommended is a positive contribution.

    In addition, the last four days I was feeling good enough to do 10-20 minutes of light weights, core exercises, and some assisted pull ups/bar dips. I have re-discovered that before workouts and later on at home that massaging a little muscle cream (10% menthol, 15% methyl salicylate) in specific achy places tends help reduce the amount of it.

    My time at work and sometimes at home these last three months has been dominated by a usability project I am doing for UCF (University of Central Florida), but it will be completed in another week. While I have not been able to get to any SCM meets as hoped for, I am registered for the USMS sanctioned Florida Senior Games State Championships being held here in Fort Myers in one of the two pools that I have a membership, the FMAC (8 lane 25yd facility 4-6 feet deep).

    I will swim the 100 BK, 50 Fly, 50 FR, and 200 IM events on Sunday, 12/15, in that order. They all follow one another, so my only rest will be the women's heats, and the early men's heats, depending on how many swimmers are entered those events. I can only swim Sunday, as I am committed elsewhere on Saturday.

    After this swim meet, I will attempt to rebuild my aerobic freestyle base for OW, but still with a focus on IM training and speed in each stroke. The dryland activities will be light and then building gradually after the meet, but only up to moderate levels.
    Categories
    Swim Workouts
  16. Tuesday, November 26, 2013

    by , November 26th, 2013 at 09:13 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 67, pool at 80
    Cloudy skies with humidity at 76%

    Warm up
    4x250 1x FR-BR-BK-Fly
    /250 as 50K/50DR/100DPS/50S w/snorkel (-BK)
    8x25 SDK frontside UW on 1:00 *:15s-:14s

    *Set 1*
    1x400 IM Kick on HR as 50 Steady/50 Strong (HR=11/:6)
    2x200 IM Kick on HR as 25 Steady/25 Fast
    2x100 IM Kick on HR Fast
    ---EZ 50
    8x25 on :40 2x IMO *Fly/13s, BK/15s, BR/18s, FR/12s

    *Set 2*
    1x400 IM on HR as 25 Steady/25 Fast
    2x200 IM on HR as 25 Build/25 Fast
    2x100 IM on HR as 25 build to Fast
    ---EZ 50
    4x50 IMO on 1:00 *Fly/31, BK/32, BR/39, FR/29

    *Set 3*
    4x300 FR on HR w/snorkel-tube-buoy-agility paddles
    /300 as 50 Steady/50 Fast, desc fast 50s 1-3
    ---EZ 50 BK
    4x300 FR on HR, 300 as 50 EZ-CU/50 AFAP

    Warm down
    1x200 FR SPL-10
    2x100 IM
    100 FR EZ

    Comments:
    These workout results appear to indicate that I am hanging in there, holding on to some swimming fitness.

    As of today, all the FGCU Aquatic Center pools are now closed due to a potential leak in one of the return lines underneath the LCM pool. In the meantime they are going to proceed with draining and repairing the 25 yard pool liner with the estimate re-opening on Monday, December 16. The LCM pool repair timeline is pending a full leak detection study this Friday, Nov 11.

    So I will be swimming at the FMAC most the time, where on the plus side I can easily see the digital scoreboard clock on each side of the 25 yard width, but on the negative side the water is generally too warm, and I must use my goggles always as the water chemistry is not optimized as well as at FGCU. I like to do some kicking/swimming without goggles, the one time I did that at FMAC, I was nearly blind the remainder of the day.

    We are staying home this Thanksgiving having allocated our family travel budget for other events later this year and upcoming 2014. With all the local public pools closed Nov 27-28, I will most likely do my turkey swims at the little HOA pool in our neighborhood.

    Wish everyone a safe and memorable Thanksgiving holiday!

    Updated November 26th, 2013 at 10:11 PM by fdtotten

    Categories
    Swim Workouts
  17. Thursday, November 21, 2013

    by , November 21st, 2013 at 10:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 77 Water temp 82
    Sunny & partly cloudy, humidity at 74%


    Warm Up
    Bands
    300 EZ RIM
    8x25 on :40, 2x IMO, build strong to fast


    *Set 1*
    2000 LSD Swim as 5x400 IM
    ---100 BK
    8x25 on :40, 2x IMO, build strong to fast


    *Set 2*
    2000 LSD FR Swim as 200DR/200S w/snorkel-ap-fins
    ---100 BR kick/bk
    8x25 on 1:00,
    1-3-5-7 SDK UW, *15s/14s
    2-4-6-8 FR Fast Hyp-0, *12s/11


    Warm Down
    200 DPS FR
    4x25 DPS IMO


    Comments
    I enjoyed swimming this low key LSD workout. After many years of lap swimming I am quite good at it. With only a slight stiffness in my shoulders now, I feel ready for a good effort quality session tomorrow. Planning to enter the Florida State Senior Games Champs (SCY-in Fort Myers) on Saturday December 15, and then the Coral Springs Holiday Classic (SCM) on December 16th.


    Today after returning this week to daily 15-20 minutes of evening light weights, moderate bands, and basic body weight activities, I am beginning to feel less rusty and achy. During the last 4-5 weeks more than usual, I have been sore, achy in my lower back and upper body to the point where I was not motivated to do anything else other than swimming. Previously I only have had two or three days to a week of these achy sessions a few times each year over the last four years, and often could not discern between soreness from training and just general achiness. But starting last April several weeks before the National 5K OW swim, I have had it more frequently and sometimes with more intensity to the point of using OTCs such as Naproxen Sodium, Turmeric, etc. I suspect I will need to see my doctor regarding if there are osteoarthritis issues evolving.


    The FGCU Aquatic Center LCM liner repair and renovation is ahead of schedule, but today I noticed that there were a number of leak detection personnel very actively performing various test in the LCM pool, specifically targeting underground pipes below the pool. I hope it does not foreshadow a serious problem.

    Updated November 21st, 2013 at 10:48 PM by fdtotten

    Categories
    Swim Workouts
  18. Wednesday, November 20, 2013

    by , November 20th, 2013 at 10:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 75 Water temp 80
    Sunny & partly cloudy, humidity at 71%

    Click image for larger version. 

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    The FGCU Aquatic Center LCM Pool is down for
    liner repairs. Scheduled to re-open 12/4.



    Warm Up

    Bands
    400 Kick IMO
    400 as 25DR/25S IMO
    8x25 MF on 1:00 *11s,10s,9

    *Set 1*
    5x200 FR on 3:00, 100/2 Neg, Desc 1-5
    *2:24, 2:20, 2:19, 2:18, 2:16
    ---200 IM kick
    10x50 FR Pull on 1:00, w/agility paddles-tube-buoy
    *34-31
    ---100 BK
    6x25 FR on 1:00, Hyp-0, SPL-11/12 *13-12

    *Set 2*
    10x100 IM on 2:00, desc 1-5,6-10 *1:21-1:16, 1:20-1:15
    ---100 BR Kick
    2(4x50 Pull on 1:00, 1:00 rest) rd#1(25Fly/25BK), rd#2(25BR/25FR) desc 1-4
    ---100 BK kick
    8x25 on :40, 2x25 IMO
    *14s-Fly, 16/15-BK, 19/18-BR, 13/12-FR

    *Set 3*
    2x400 IM on HR rest, as 25DR/25Fast
    ---100 BK
    8x12 on HR, from mid-pool, 2x IMO, AFAP Turns
    4x12.5 FR on HR, AFAP Tempo

    Warm Down
    3x100 IM EZ
    3x50 FR EZ

    Comments
    Felt old and feeble today, but made a solid effort. The progress on the LCM pool repair is steady, and since they are not taking out the bulkheads, the re-open date of 12/14 appears realistic. Today I was swimming in the diving well pool all by myself for 75 minutes before any other swimmers showed up.
    Categories
    Swim Workouts
  19. Thursday, November 14, 2013

    by , November 14th, 2013 at 07:05 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 67, pool at 80
    Partly cloudy skies with humidity at 76%

    Warm up
    400 IM kick
    400 IM as 25DR/25S
    8x25 SDK frontside UW on 1:00 *:15s-:14s

    *Set 1*
    5(8x25 on :30, EZ 50 on 1:00) 2x25 each IMO
    * Fly 16s-15s, BK 17s-15s, BR 20, FR 14s
    ---right into;
    4x50 IMO on 1:00 *Fly/32, BK/33, BR/40, FR/30

    *Set 2*
    20x100 FR on 1:30
    *1-5) 1:11-1:06, w/HP-tube-buoy
    *6-10) 1:07-1:01, w/HP
    *11-15) 1:04-1:00, CU-FR w/Fins
    *16-20) :58-:53, w/Fins

    Warm down
    200 EZ

    Comments:
    The FGCU Aquatic Center LCM pool is being repaired and renovated with re-opening target of December 14.

    Obviously I have not been posting workouts for quite awhile, which in part is due to teaching a community evening ESL English class, along with less time to train this fourth quarter due to increased volume of work. I still get in the water most weekdays just that I have less time, so generally less volume but more intensity. Today was the longest pool workout in several weeks.

    My short term focus is 200 IM, 100 & 50 in Fly, Bk, and FR. Planning to swim SCM at Coral Springs mid December, and then several SCY meets January - February. Depending on work schedule and my progress in SCY competition, I may consider the YMCA Nationals SCY in Sarasota on April 10-13. I am still doing 1 or 2 longer swims of 45-60 minutes each week to maintain OW base, and I expect to the swim the annual 5k OW at Miramar Lakes two after the YMCA Nationals.

    Now I have some friends with boats so that on Saturday or Sunday mornings if weather/tides are favorable, we motor out in the Gulf where the water is clear to do some 2-4 mile OW swims.
    Categories
    Swim Workouts
  20. Thursday, October 10, 2013

    by , October 10th, 2013 at 03:07 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 71 Water temp 79
    Sunny & partly cloudy, humidity at 67%

    Warm Up
    Bands
    50 eggbeater kick/bk adjusting goggles
    200 Fly as 4(25K/25S) w/snorkel
    200 BK as 4(25K/25S)
    200 BR as 4(25K/25S) w/snorkel
    200 FR as 4(25K/25S) w/snorkel

    *Set 1*
    Up and Down the IM Mountain
    /all IM on HR rest
    100
    100-200-100
    100-200-300-200-100
    100-200-300-400-300-200-100
    100-200-300-200-100
    100-200-100
    100

    *Set 2*
    500 DK/bk w/fins, desc by 100s 1-5
    300 BR K/bk, kicks/25 *10-8
    8x25 UW SDK on 1:00

    *Set 3*
    16x50s on HR rest from dive, 8 Fly/8 Free
    --25/1 as 10-12 SDK, 3-4 DPS strokes/cycles
    --25/2 as 12-16 SDK off turn, 4-5 DPS strokes/cycles

    Warm Down
    200 FR EZ SPL-4
    100 IM EZ DPS

    Comments
    Set 1, swimming up/down the IM Mountain is based on a set from the forum post, "10.6.13-Monday workout" at Pete's Swim Blog. The version they did was more difficult with all the 100s Fly, 200s as IM, and 300s-400 as Free on interval. I just wanted to do some IM base swimming where each turn/breakout is legal, with complete UWs, and the breathing, stroke form are as best possible. I started out each swim very steady and smooth gradually increasing effort towards a strong final 25. My HR would generally be about 150-170 after each swim, taking 10-15 seconds to 110 on the 100s and 200s, then 20-30 seconds to 110 on the 300s and 400. I am practicing my breathing so that on the stroke transitions I am not running out of air on the UW portions particularly with back to breast.

    When I finished Set 1, I could feel what an effort is was in my back and my arms were quite tire as well. Set 2 started with doing the dolphin kick with fins on my back providing a good recovery. As I am not a natural breaststroker, I do the breaststroke kick as fewest kicks possible, which seems to help me perform BR kick with better streamlining and follow through as it would apply to the kicking when swimming the full stroke.

    Today in Set 3 was my first attempt to try to swim moderate pace 50s with 10-12 SDK off the dive and also 12-16 SDK from the turn at the wall. Right away I discovered it is much more challenging to actually do, than to imagine/visualize doing it! The first few I was barely finishing and gasping for air. After several tries I was able to do the first 25 at an easy pace, then make sure I breathed well before taking the turn, and with a strong push off counted the kicks going back, finishing with strong DPS strokes rather than hard swimming. I think over time as I practice this more, I will become more proficient.

    Updated October 10th, 2013 at 04:15 PM by fdtotten

    Categories
    Swim Workouts
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