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Swim Workouts

  1. Friday, July 15, 2016 - Reset & Goals

    by , July 15th, 2016 at 11:28 AM (I swim, therefore I am)
    As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.

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    Workouts from July 6 - this post
    *Alternated on days 7/6-13, both daily from 7/14

    1. 1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool
    2. 1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.

    *1-3x Daily (morning-afternoon-evening)

    1. Bands - lighter resistance upper body
    2. 10-20 Squats, 5-10 Pushups,
    3. 10 min stretching, poses, planks

    *Previous benchmarks from March 2016:

    • Swimming - 60 minute SCY swim at 1:15/100
    • Running - 60 minute run at 9:15/mile


    Short Term Goals - by 9/1/2106

    1. Log or journal fitness and training to sustain momentum.
    2. Return to weekly OWS at Vanderbilt Beach ASAP.
    3. Support my friends by volunteering at local triathlons, running events.
    4. Lose the 20 pounds gained during time off.
    5. Get stronger, begin moderate weight training.
    6. Get more flexible, specifically core area & lower body - consult with a trainer.
    7. Run with Speedsters 1-3 times weekly.


    Goals before 10/1/2016

    • Swim 60min at 1:15, Run 60min at 9:15
    • Join Masters and/or Tri swim training group(s) either am or pm.
    • Enter an OWS or USMS meet with a friend(s).
    • Enter a local area 5K along with Speedsters.


    Longer term, before April 1, 2017

    1. Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.
    2. Complete a one hour swim at 1:12/100 pace.
    3. Participate in a half marathon.


    Comments
    I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.

    MFI Hearing Aids
    An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.

    Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.

    Updated July 15th, 2016 at 12:45 PM by fdtotten

    Categories
    Swim Workouts , About Me , Planning
  2. Monday, February 29, 2016

    by , February 29th, 2016 at 05:22 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Sunny, 60F, Water 82F

    Warm Up
    200 BK/FR by 50

    Set 1
    4000 FR Swim
    /as 4(400 steady + 3x200; build 1-3)

    Cool Down
    300 EZ FR

    Comments:
    One hour to swim and I was not mentally motivated or focused to do the planned workout.
    Categories
    Swim Workouts
  3. Sunday, February 28, 2016

    by , February 29th, 2016 at 05:14 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    54F Air, 63F Water


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    3 Mile Swim

    A beautiful brisk SWFL morning with 10 mph SW wind. Swam two laps of a 1.5 course. After rounding the first buoy about 200 yards off shore, headed north into a moderate 2-3 foot waves with incoming south-west tide. After reaching the second buoy, instead of waiting for everyone, I headed back because I get cold if I stop too long. Today it was fun to swim into the surf because the incoming tide was moderate. Swimming southward back to the first buoy with the tide surge was a nice change of pace though. Planning to do one loop, I headed back again north to join everyone coming on the back. Swimming into the surf again was great, so just kept going passing everyone going in the opposite direction. It was a great swim and I really enjoyed it.
    Categories
    Swim Workouts
  4. Saturday, February 27, 2016

    by , February 27th, 2016 at 07:36 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Sunny, 54F, Water 82F

    Warm Up
    600 Swim Choice
    16x25 on :30 IMO

    Set 1
    600 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
    6x100 on 1:30, *1:09-1:07
    400 FR Pull on :30 rest, BC 3-5 by 50 RI...
    4x100 on 1:25, *1:08-1:07
    200 FR Pull on :30 rest, BC 3-5-7-9 by 25 RI...
    2x100 on 1:20, *1:07s
    /FR pull with paddles|buoy|tube

    Set 2
    6x200 FR on :30 rest; w/fins, snorkel
    /1-3-5 kick right/left side by 25, sdk-8
    /2-4-6 swim catch-up drill, sdk-8

    Cool Down
    300 IM EZ as 4x75 IMO

    Comments:
    Beautiful day, but the pool water clarity was surprising slightly turbid, which is unusual at the FGCU Aquatic Center. Swam with GCST masters group, sharing the pool with GCST Senior and Jr Senior groups as well as Swim Florida Jr. Senior group. I was only able to do a few breath control lengths at 7 and 9 strokes.
    Categories
    Swim Workouts
  5. Friday, February 26, 2016

    by , February 26th, 2016 at 06:44 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Windy, Sunny, 68F, Water 82F

    Warm Up
    200 BK/FR by 50

    Set 1
    2400 FR
    /as 12x200 on 3:00 *2:41-2:40

    Set 2 SCY
    3x300 on 1:00 rest; BR,BK,BF
    /300 as 4(25DR|50S)

    Set 3 SCY
    8x25 underwater SDK

    Cool Down
    200 as BK/FR by 25

    Comments:
    The few USMS meets I did these last several years, I swam much slower than I do in workouts. I even had a panic attack at the start of an 800 Meter event. On the other hand I was able to be more relaxed for OWS events. Now I going to try swim meets again, as I feel I can be more calm. The Bumpy Jones LCM Classic in Sarasota, June 11, is on my calendar.
    Categories
    Swim Workouts
  6. Thursday, February 25, 2016

    by , February 25th, 2016 at 01:53 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Windy, Sunny, 62% humidity

    Warm Up
    3x400 on :30 rest RIMO

    Set 1
    1200 FR Pull
    /as 3(100 Smooth|300 Strong)
    /paddles, bouy, tube, snorkel

    Set 2
    10x300 FR on 4:00
    /Steady effort, desc as able 6-10
    *(1-5)3:43-3:40, (6-10)3:39-3:35

    Cool Down
    200 as BK/FR by 25

    Comments:
    I was pleased with Set 2, 10x300s with no equipment, but the overall effort on the 4:00 interval was more challenging than expected. My flip turns become slower when tired and it took a supreme effort to descend 300s 6-10. Still, I am hopeful I can gradually extend that kind of training effort up to a 5000 meter set.
    Categories
    Swim Workouts
  7. Wednesday, February 24, 2016

    by , February 25th, 2016 at 01:27 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Cloudy, 65% humidity

    Warm Up
    200 FR EZ

    Set 1
    2100 FR Swim *28.23
    /as 7(200 Steady, 100 Strong)

    Set 2 SCY
    4x400 on 1:00 rest
    /IMO by 400, as 4(25DR/50S)+25DR/75S

    Set 3 SCY
    4(2x25 on :40) IMO
    /90% ez speed effort/efficient

    Cool Down
    200 as BK/FR by 25

    Comments:
    Arrived later at FGCU with only 30 min LCM remaining.
    Categories
    Swim Workouts
  8. Monday, February 22, 2016

    by , February 22nd, 2016 at 05:56 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 65, pool at 80
    Sunny, 65% humidity

    Warm Up
    100 FR EZ

    Set 1
    10x300 FR on 4:15
    /snorkel, paddles, fins
    *3:47-3:35

    Cool Down
    100 FR EZ

    Comments:
    Tight schedule with a 45 minute window to swim, and tomorrow is a planned rest day as I have work project activities all day.
    Categories
    Swim Workouts
  9. Sunday, February 21, 2016

    by , February 21st, 2016 at 08:56 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    62F Air, 60F Water


    3 Mile Swim
    A beautiful brisk very calm SWFL morning. The was a dolphin swimming just about 25 yds off shore!


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    Although the water was about 60F as indicated by the thermometer, it was very flat. If I could handle the cold water, then it was a good time, with little wind or tide currents to swim two loops which is about 3 miles. Thanks to my friend Heather for swimming it with me! We did it together. Heather's persistently strong pace always challenges me towards more effort, and her navigation keeps me from heading out into the Gulf. Great swim by our other five campanion swimmers for going along with us on the first length! Thanks to all my awesome VB swimming friends, those who were there today and those are were not there for your encouragement and making every swim at VB a great experience!
    Categories
    Swim Workouts
  10. Saturday, February 20, 2016

    by , February 21st, 2016 at 08:28 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 68, pool at 80
    Sunny, 67% humidity

    Warm Up
    2(200FR swim + 50 kick)

    Set 1
    4(200 on 3:00, 4x50 on 1:00)
    /build 200s by 50, desc 200s each round 1-4 *2:23-2:18
    /4x50s desc 1-4 *34-31 range
    100 FR Kick Fast on 2:00 *1:30s

    Set 2
    4(4x25 on :40 IMO) 1:00 rest, RI
    200 IM as 25EZ/25Fast
    /25s *BF 15s, BK 16s, BR 20s, FR 14s

    Cool Down
    500 EZ FR

    Comments:
    GCST Masters workout group at FGCU
    Categories
    Swim Workouts
  11. Thursday, February 18, 2016

    by , February 18th, 2016 at 01:51 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp of 71, pool at 80
    Sunny, 62% humidity

    Warm Up
    none

    Set 1
    3K FR Swim *40:50
    /as 10(200steady|50strong|50fast)

    Set 2
    1600 IM Swim
    /as IMO by 400 smooth & steady, BF was drill/swim

    Cool Down
    50FR +10 mins talking with swimmer friend

    Comments:
    The 50M pool was setup as LCM, an unexpected but surprise, but confirmed that 45 minutes remained before the course change over to SCY. Modified the planned 10x300FR SCY set to the 3K swim. It was a good swim and the LCM is great OWS preparation, and... I was more tired than anticipated, hence the cruise IM SCY swim.
    Categories
    Swim Workouts
  12. Wednesday, February 17, 2016

    by , February 17th, 2016 at 01:30 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 73, pool at 80
    Sunny, 67% humidity

    Warm Up
    1000 IM as 400FR/300BK/200BR/100BF

    Set 1
    1200 Kick; as 2x600
    /600 as 4(3x50 on 1:00) IMO; BR on 1:10
    /600-1 w/bd, 600-2 BF/BR/FR w/snorkel

    Set 2
    1000 Pull; as 5x200 IM on :30 rest
    /with mAP, buoy, tube; build by 50 1-4

    Set 3
    2000 FR w/fins
    /as 4x500 on :30 equipment break
    /500 as 3(50steady|50strong) 100steady|100strong
    /500s 1&3 with snorkel

    Cool Down

    300 IM as 100BF/75BK/50BR/25FR

    Comments:
    The 50M pool was under maintenance today and the scoreboard clock was also not available. Diving pool (scy 25yds by 8 lands) was crystal clear and felt like 80F. Used the old analog clock on the wall behind lifeguard chair for the set sendoffs.
    Categories
    Swim Workouts
  13. Tuesday, February 16, 2016

    by , February 16th, 2016 at 03:02 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp of 70, pool at 86
    Sunny, 64% humidity

    Warm Up
    400 REV IM

    Set 1
    1200 Kick as 4x300
    /300 as 3(2x25 on :30, 50 on 1:00)
    /IMO by 300; BF, BK, BR(:40 & 1:10), FR

    Set 2
    3x600 Drill/Swim; 1)BR 2)BK 3)BF
    /600 as(2x300 DR/S)
    /300 as 2(50DR/25S, 25DR/50S)
    1)BR 300-1 w/snorkel, speedo BR fins; 300-2 w/BR fins
    2)BK w/mAgility Paddles
    3)BF 300-1 w/snorkel, mAP; 300-2 w/mAP

    Set 3 SCY
    1x1200 FR Swim
    /as 600 slow/steady, 600 moderate build to 75%

    Cool Down
    5-10 minutes talking with several swimming friends who just arrived.

    Comments:
    Circumstances and logistics led to swimming at FMAC where the pool temp was 86F! At times the heat reminded me of certain moments during the Swim Around Key West. By swimming mostly moderate I survived, and expect to be back at FGCU tomorrow.

    The FGCU Women's Swim Team will be competing at the 2016 CCSA Swimming and Diving Championships beginning Feb 17 at the University of Georgia Gabrielson Natatorium in Athens, GA. They had a great dual meet season this year with many new team records already, so looking forward to fast championship final performances with more relay and individual NCAA I B/A cuts.
    Categories
    Swim Workouts
  14. Monday, February 15, 2016

    by , February 15th, 2016 at 02:53 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center.
    Air temp of 64, pool at 83
    Partly sunny, 68% humidity

    Warm Up
    400 REV IM

    Set 1
    1000 FR w/paddles, bouy, tube, snorkel
    /build effort 1-3 as 2(200/200/100)
    ...equipment change
    1000 FR w/fins
    /build effort 1-4 as 2(200/100/50/50)

    Set 2
    2000 FR w/fins, paddles, snorkel
    /as 4(100steady/100strong/100steady/200strong)

    Set 3 SCY
    600 BR Kick
    2(4x50 BR, 1:00) as 25 tall/long, 25 Fast

    600 Fly Kick
    2(4x50 BF, 1:00) as 25 tall/long, 25 Fast

    Cool Down
    200 EZ choice

    Comments:
    I had one hour for LCM before 50M pool changed to SCY.
    Categories
    Swim Workouts
  15. Sunday, February 14, 2016

    by , February 15th, 2016 at 02:36 PM (I swim, therefore I am)
    Vanderbilt Beach, Naples, FL - 8:30am
    Sunny, clear blue sky
    57F Air, 63F Water
    Surf at 2 ft

    1.5 Mile Swim
    In warmer weather there would be about 16-20 swimmers, but today it was 6 of us. Everyone had wetsuits on except for Heather Roku and I. However, I do not consider myself a cold water swimmer at this point. If I owned a wetsuit I would be very tempted to wear it, but so far I have managed to swim up to 30-40 minutes in low 60s water.

    Since there have been multiple high wind storms the last four weeks our normal large "easy to see" orange buoys are not on the water until more consistently calmer weather. So sighting off the smaller white buoys is a challenge even with moderate 1-2 ft waves. Thankfully there are a number of excellent land base sight points that make navigation reasonably accurate, and this case it was the La Playa Resort building about three fourth mile north of VB.

    The waves were breaking on to the beach from the NW with about 10 mph wind and low tide occurring in about two hours. At first, when getting started the water feels really cold where my hands and feet are numb, then feels OK after swimming 5-10 minutes. I always enjoy swimming into surf and waves (flat water is nice too). On the way back its fun to surge with the waves coming from behind. When the water is at/or over 70F I will do two loops of this course.

    Afterwards on the beach, I have to move quickly to go change because even with the sun warming up the morning, I can start shivering though I have my jacket on. So only minimal socializing, and then its a quick change, into my car for the 35 minute drive home. By the time I am almost home I begin to feel more normal again.
    Categories
    Swim Workouts
  16. Saturday, February 13, 2016

    by , February 14th, 2016 at 06:41 AM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 63, pool at 84
    Sunny, 72% humidity

    Warm Up
    200 Fr/200 Ba/100 Br-2kick/1 pull

    Set 1
    8 x 25 Drill Reverse IM order
    8 x 50 Free desc 1>4
    Kick: 2 x 200 by 50 back/side/dolphin/side

    Set 2
    Main 2xs
    3 x 100 @ pace
    3 x 100 pull @ 10 sec. faster than pace
    3 x 100 fly/free w/ snorkel
    3 x 100 FRIM @ pace

    Cool Down
    200 EZ choice

    Comments:
    Saturday AM workout with GCST Masters
    Categories
    Swim Workouts
  17. Friday, February 12, 2016

    by , February 12th, 2016 at 07:43 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 52, pool at 84
    Sunny, 61% humidity

    Warm Up
    1200 IM Swim
    --400REVO/600/200

    Set 1
    3x500 FR on 6:30, desc 1-3 *6:20, 6:12, 6:07
    ...200EZ as 25BK/25FR

    Set 2
    3x400 FR on 5:30, desc 1-3 *5:01, 4:58, 4:55
    /paddles, buoy, tube, snorkel
    ...200EZ as 25Fly/25BK

    Set 3
    4x300 FR on 4:00, desc 1-4 *3:43, 3:36, 3:35, 3:30

    Cool Down
    400 EZ IM

    Comments:
    Busy workload this week, did 30 minute FR swims Tue-Thur at various times and pools.
    Categories
    Swim Workouts
  18. Monday, February 8, 2016

    by , February 8th, 2016 at 05:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 56, pool at 84
    Sunny, 63% humidity

    Warm Up
    1000 IM Swim as 400 REVO, 3x200

    Set 1
    3x2000 FR
    1)desc by 500 1-4 *24:56
    ...equipment break

    2)Pull as 100 Steady/100 Strong
    /with bouy, tube, paddles, & snorkel
    /no snorkel on 2nd 1000
    ...equipment break

    3)Swim as 150 Steady/50 Fast
    /with fins, snorkel
    /no snorkel on 2nd 1000

    Cool Down
    200 BK/FR by 50

    Comments:
    Planned for T60 swim, changed to this.

    Updated February 8th, 2016 at 06:05 PM by fdtotten

    Categories
    Swim Workouts
  19. Friday, February 5, 2016

    by , February 5th, 2016 at 08:29 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 59, pool at 81
    Sunny, 61% humidity

    Warm Up
    600 IM Swim
    --200FR/100BR/200BK/100BF

    Set 1
    4x400 Kick
    1)FR 4(50bd/50 roll shoulders, head down, arms on side)
    2)BR 4(50bd/50 2K head down)
    3)BK 4(50 arms in streamline/50 roll shoulders, arms on side)
    4)BF 4(50bd/50 1K head down, 1K head forward)

    Set 2
    4x400 Drill/Swim
    1)BF 4(25K, 25RLS, 50S)
    2)BK 4(25K, 25RL, 50S)
    3)BR 4(25K, 75S)
    4)FR 4(25RL, 25CatchUp, 50S)

    Comments:
    Active rest session, focus on body position slow swimming

    Updated February 6th, 2016 at 06:59 AM by fdtotten

    Categories
    Swim Workouts
  20. Thursday, February 4, 2016

    by , February 4th, 2016 at 03:05 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center.
    Air temp of 78, pool at 81
    Partly sunny, 72% humidity

    Warm Up
    1000 IM Swim
    --400 REVO, 400 K/S by 25, 200 EZ/Strong by 25

    Set 1
    8x25 on :40 IMO
    *Fly 17s, BK 18s, BR 21s, FR 15s
    3x100 on 2:00
    --1)50Fly/50BK *1:14
    --2)50BR/50FR *1:18
    --3)100 IM *1:16
    16x25 on :30 IMO as (4x24, :30 rest)
    *Fly 17s, BK 18s, BR 21s, FR 15s
    ...EZ 200 BK/FR by 25

    Set 2
    12x300 FR
    1-2) 2x300 on 4:30 *3:43, 3:40, RI
    3-4) 2(6x50 on :45, :30 rest) *35s
    -- >1 min for equipment
    5-6) 2x300 on 4:30 w/snorkel-paddles-buoy-tube *3:39, 3:38, RI
    7-8) 2(6x50 on :45, :30 rest) w/same *35s-34s
    -- >1 min for equipment
    9-10) 2x300 on 4:30 w/fins *3:19, 3:15, RI
    11-12) 2(6x50 on :45, :30 rest) w/same *30s-29s

    Cool Down
    ...EZ 300 as BK/FR by 50

    Comments:
    Set 1 is my first 2016 attempt at an EZ speed style effort of 85-90% to begin building faster but still efficient stroke tempo. Struggled on some of them, need to plan in those kind of sets to adapt towards doing faster IM swimming against the clock.

    In reading through various USMS forms, it seems that working up towards doing 12x300 FR would be suitable as one of several variations of broken pace training swims to support preparation for 3K OWS events. At first I was going to do Set 2 as 12x300 FR straight, but did not feel up to it mentally, so wimped out and adapted it to discover where I am at this point, be more relaxed and to survive the set. Started out conservative feeling OK trying to keep my head down more. Then as always pulling is more work for me than swimming full stroke, so I got tired, thinking to cut it short, but then began to recover somewhat during the round with fins. When I set out some of my training goals this weekend, one might be to work up to in two months, 12x300 FR on 4:00 no equipment starting out about 3:45 and progress down to 3:30.

    Updated February 4th, 2016 at 03:18 PM by fdtotten

    Categories
    Swim Workouts
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