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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, January 31, 2013

    by , January 31st, 2013 at 03:34 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 79, 100% water clarity.
    Dark gray rainy skies with humidity at 85%

    Warm up
    200 FR DPS ABPT

    *Set 1*
    300 D Kick as 100/bd, 100/bk, 100/snorkle
    300 Fly as 4(50DR-kick w/scull,25 Swim) w/snorkel
    4x150 FLY on :30 rest as 2(25RA/25LA/25 Swim) 1,3 w/agility paddles - 2,4 without
    4x50 Fly on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 2*
    5x200 BK :10 rest, as 50K, 50DA, 100 Swim w/8-10 SDK, 1-3-5 no Agility, 2-4/Agility
    4x50 BK on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 3*
    300 BR Kick as 100/bd, 100/bk, 100/snorkel
    2x100 BR on :15 rest as 2(25 Kick/25 Swim) w/snorkel
    2x100 BR on :15 rest as 2(25 K-bk/25 Swim)
    4x50 BR on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 4*
    1200 FR as 3(100 Scull, 300 Swim) w/snorkel-agility paddles-bouy-tube
    steady state swimming ABPT

    EZ 100 Fly as (1 RA/1 LA,Swim 3 strokes)

    *Set 5*
    2(8x25 on :20 rest, 2 each stroke IMO)
    do as 12.5 burst,12.5 EZ, ie... 2(12.5 Fly burst/12.5 Bk EZ) IMO etc.

    Warm down
    400 BK DPS ABPT

    Comments:
    Recovery, HR 100-140, no intervals, moderate feel good swimming.

    Updated January 31st, 2013 at 04:29 PM by fdtotten

    Categories
    Swim Workouts
  2. Wednesday, January 30, 2013

    by , January 30th, 2013 at 05:08 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 66%


    Warm up
    300 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x50 FR Kick on 1:00 desc 1-4
    4x50 FR Swim on :50, 33-33-32-31

    *Set 1*
    4x500 on 7:00, each negative by 250 w/open turn split

    1. 3:00/2:55
    2. 2:58/2:53
    3. 2:59/2:51
    4. 2:58/2:49

    300 BK DPS ABPT

    *Set 2*
    3x500 on 7:00, descend 1-3

    1. 5:53
    2. 5:46
    3. 5:38

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim

    *Set 3*
    2x500 on 7:00, each negative by 250 w/open turn, agility paddles/snorkel

    1. 2:54/2:48
    2. 2:52/2:49

    300 BK DPS ABPT

    *Set 4*
    500 Strong, w/Slim Fins

    • 5:24

    100 D Kick w/bd
    200 Fly EZ as 25 DR/25 Swim
    100 BK EZ

    *Set 5*
    4x25s FR no breath FAST ABPT with :20 rest
    3x50 FR on 1:30, desc 1-3, did 29-28-27

    Warm down
    400 FR DPS ABPT

    Comments:
    I received a workout coach Chuck emailed to me to try with 5000 yds of 500s. As I began the first set, I wondered why was I training for 5K OW swims anyway? Actually I like the 5K OW swim, but it's so intimidating to train as needed. Always in the back of my mind is the feeling that when we line up to start the race, I want that confidence knowing that I have prepared as best I could.

    Updated January 30th, 2013 at 08:53 PM by fdtotten

    Categories
    Swim Workouts
  3. Tuesday, January 29, 2013

    by , January 29th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 75, pool at 80, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS ABPT
    300 FR Kick
    500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)

    • 50 Kicks were 45-43, 25s were 14s, last two 13

    *Set 1*
    400 BR Kick as 100/bd, 100/snorkel
    300 BR 50 Kick/50 Swim w/snorkel
    6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT

    *Set 2*
    400 BK Kick as 25 steady/25 FAST w/8-10 SDK
    200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
    200 BK Swim as 25 steady/25 FAST w/agility paddles
    2(4x25 BK on :40, 1:00 rest)

    1. 16-15-15-15
    2. 14-14-14-14

    300 DPS FR ABPT w/agility paddles

    *Set 3*
    400 D Kick as 100/bk, 100/bd
    4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
    ---1,3 w/agility paddles - 2,4 without
    2(4x25 Fly on :30, 1:00 rest, then on :40)
    ---each round; 2x25 w/agility paddles, 2x25 without

    1. 14-14-14-14
    2. 13-13-13-13

    300 DPS FR ABPT

    *Set 4*
    3x300 FR on 1:00 rest w/snorkel-agility paddles
    steady state swimming ABPT

    *Set 5*
    8x25 FR on :20

    • 13-13-13-14-14-13

    3x50 FR on 1:30

    • 28, 28, 27

    Warm down
    400 BK DPS ABPT

    Comments:
    Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.

    Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.

    Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.

    Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.

    Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.

    Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.

    Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.

    Updated January 29th, 2013 at 09:26 PM by fdtotten

    Categories
    Swim Workouts
  4. Monday, December 28, 2013

    by , January 28th, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    100 FR DPS ABPT
    200 FR Kick
    8x25 on :30 w/Agility paddles, did 14s - 13s

    *Set 1*
    35x50 FR on :50, 30 max, 33 min

    • first two 50s were 33
    • all other 50s were 32 with some at 31 & 30


    *Set 2*
    300 BK DPS ABPT
    300 FR DPS ABPT w/Agility paddles/snorkel

    *Set 3*
    15x100 FR on 1:40, 1:03 min, 1:06 max

    • #1,2,5,6,10 were 1:06
    • all other 100s were 1:05, two 1:04s & a 1:03


    *Set 4*
    200 FR Kick
    400 FR DPS ABPT

    *Set 5*
    2(8x25 FR on :20, 1:00 rest)
    did all 14
    3x50 FR on 1:15
    29, 28, 28

    Warm down
    300 FR DPS ABPT

    Comments:
    First of all, let me say that the Agility paddles (medium size) are very useful and effective. They really assist with the EVF effort, and after taking them off, the stroke feels great right away. And it is possible to alternate using them in a set swimming with/without easily as there a no straps and can be put on quickly. I will order the larger ones to supplement the medium size paddles, but will use the medium size for all four strokes.

    Sets 1 & 3 - What coach Chuck wanted me to do today was approximately 30 min each of 50s, 100s, and 200s at specified pace, but I ran out of time, so cut the 200s and did set 5 instead. The 50s felt great, the 100s were harder in part because I am still feeling my one hour postal swim effort. Also I need do more warm down after a long set like 35x50s.

    Set 5 - I feel that my improvement recently is more due to building my speed, while sustaining my endurance. Speed is something that takes effort to acclimate to, and then to maintain just like distance, but if one does not do speedwork, than the distance work by it self does not prepare enough for racing. So although I was tired after sets 1 & 3, it was more important to me to do at least some speedwork before getting out rather than some of the 200s.
    Categories
    Swim Workouts
  5. Saturday, January 26, 2013 - One Hour Postal Swim

    by , January 28th, 2013 at 06:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 71, pool at 78, 100% water clarity.
    Sunny skies with humidity at 67%


    Warm Up
    200 FR DPS ABPT
    200 FR Kick
    4x50 on :50, 34 pace


    *One Hour Postal Swim*

    Split Time
    50 yd 33.45 33.45
    100 yd 34.21 01:07:40
    150 yd 35.02 01:42:41
    200 yd 35.82 02:18:30
    250 yd 35.71 02:54:13
    300 yd 35.69 03:29:54
    350 yd 35.90 04:05:48
    400 yd 35.55 04:41:21
    450 yd 35.89 05:17:14
    500 yd 35.73 05:52:58
    550 yd 35.80 06:28:46
    600 yd 35.79 07:04:34
    650 yd 35.29 07:39:51
    700 yd 35.28 08:15:08
    750 yd 35.33 08:50:28
    800 yd 35.11 09:25:34
    850 yd 35.03 10:00:36
    900 yd 35.48 10:36:05
    950 yd 35.70 11:11:47
    1000 yd 35.89 11:47:40
    1050 yd 35.23 12:22:54
    1100 yd 35.27 12:58:10
    1150 yd 35.31 13:33:29
    1200 yd 35.26 14:08:44
    1250 yd 35.40 14:44:08
    1300 yd 35.12 15:19:16
    1350 yd 35.39 15:54:39
    1400 yd 35.03 16:29:41
    1450 yd 35.53 17:05:13
    1500 yd 35.41 17:40:37
    1550 yd 35.39 18:16:01
    1600 yd 35.20 18:51:13
    1650 yd 35.44 19:26:39 19:26:39
    1700 yd 35.61 20:02:16
    1750 yd 35.08 20:37:20
    1800 yd 35.11 21:12:27
    1850 yd 35.18 21:47:38
    1900 yd 35.04 22:22:40
    1950 yd 35.63 22:58:18
    2000 yd 35.36 23:33:40
    2050 yd 35.24 24:08:54
    2100 yd 35.49 24:44:23
    2150 yd 35.43 25:19:49
    2200 yd 35.42 25:55:14
    2250 yd 35.51 26:30:45
    2300 yd 35.53 27:06:17
    2350 yd 35.39 27:41:40
    2400 yd 35.62 28:17:17
    2450 yd 35.53 28:52:49
    2500 yd 35.26 29:28:05
    2550 yd 35.47 30:03:33
    2600 yd 35.45 30:39:00
    2650 yd 35.32 31:14:19
    2700 yd 35.47 31:49:47
    2750 yd 35.29 32:25:05
    2800 yd 35.33 33:00:25
    2850 yd 35.60 33:36:01
    2900 yd 35.32 34:11:20
    2950 yd 35.46 34:46:47
    3000 yd 35.42 35:22:13
    3050 yd 35.37 35:57:35
    3100 yd 35.32 36:32:54
    3150 yd 35.42 37:08:19
    3200 yd 35.44 37:43:46
    3250 yd 35.36 38:19:07
    3300 yd 35.76 38:54:53 19:28:14
    3350 yd 35.40 39:30:17
    3400 yd 35.34 40:05:37
    3450 yd 35.35 40:40:58
    3500 yd 35.29 41:16:16
    3550 yd 35.22 41:51:29
    3600 yd 35.38 42:26:52
    3650 yd 35.67 43:02:32
    3700 yd 35.66 43:38:11
    3750 yd 35.50 44:13:41
    3800 yd 35.56 44:49:15
    3850 yd 35.55 45:24:48
    3900 yd 35.49 46:00:17
    3950 yd 35.46 46:35:45
    4000 yd 35.51 47:11:16
    4050 yd 35.47 47:46:44
    4100 yd 35.23 48:21:58
    4150 yd 35.27 48:57:14
    4200 yd 35.12 49:32:21
    4250 yd 35.10 50:07:27
    4300 yd 35.08 50:42:32
    4350 yd 35.30 51:17:50
    4400 yd 34.72 51:52:33
    4450 yd 34.89 52:27:26
    4500 yd 34.77 53:02:13
    4550 yd 34.80 53:37:01
    4600 yd 34.56 54:11:34
    4650 yd 35.61 54:47:11
    4700 yd 34.87 55:22:03
    4750 yd 34.59 55:56:38
    4800 yd 34.60 56:31:14
    4850 yd 34.57 57:05:49
    4900 yd 34.22 57:40:02
    4950 yd 34.31 58:14:20 19:19:28
    5000 yd 33.82 58:48:10
    5050 yd 33.91 59:22:04
    5100yd 33.00 59:55:04


    Comments:
    I was looking to go 5025, so 5100 was beyond my expectations. We set up digital clock on my left side and I swim two lanes nearby so I could see it clearly. It was more or less a solo swim, however several of the Swim Florida Jr/Sr Group swimmers took turns pacing with me, which made it more interesting. The first 40 minutes I just paced myself carefully with the clock, and then having more confidence I could do this, I gradually increase my effort the last 20 minutes.

    Updated January 28th, 2013 at 06:24 PM by fdtotten

    Categories
    Swim Workouts , Masters Swim Meets / Events
  6. Friday, January 25, 2013

    by , January 25th, 2013 at 08:25 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    800 Swim as 100 smooth/100 strong

    *Set 1*
    400 BR K
    3x100 BR on :20 RI as 50K-50S with snorkel
    2(4x25, 1:00 rest) on :45; 18-17-17-16/17-17-16-16

    *Set 2*
    400 DK as 100/bd-100/bk
    4x75 Fly on 1:15 as 25RA-25LA-25S desc 1-4
    6x25 on :45, desc 1-3-4-6; 15-14-13,14-14-13

    *Set 3*
    400 BK kick, 8 SDK off walls
    6x50 Bk on 1:15 desc 1-3,4-6; 34-33-32,33-33-32

    *Set 4*
    800 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest) Desc 1-3, Strong 4-6

    1. 29-29-28
    2. 27-27-27


    Warm down
    300 FR DPS ABPT

    Comments:
    Did an early am swim at FMAC since my daughter would be home again today with the stomach virus. Was tempted to do a straight hour swim but I will be doing the one hour postal this weekend and want to be fresh for that. Did all the strokes and some speed work.
    Categories
    Swim Workouts
  7. Thursday, January 24, 2013

    by , January 24th, 2013 at 07:28 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 64, pool at 78, 100% water clarity.
    Sunny sky with humidity at 65%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    Comments
    This morning on the way to school my daughter became pale and was holding her stomach, so I dropped off her homework to one of the teachers directing arrival traffic, then headed towards our doctors office, and returned home to take care of her stomach virus. I was able to swim an early afternoon session as my wife came home for lunch to be with our daughter.
    Categories
    Swim Workouts
  8. Wednesday, January 23, 2013

    by , January 23rd, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 62, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 66%

    Warm up
    300 FR DPS ABPT
    200 FR as 25 smooth/25 Fast
    6x50 FR Kick on 1:00 desc 1-3,4-6
    4x50 FR Swim on 1:10, 30-29-29-29

    *Set 1*
    4(5x100 on 1:40, 1:00 rest)
    took extra rest after round 3, did 1:50 interval rounds 3-4
    did all 100s at 1:05

    *Set 2*
    400 BK DPS
    200 FR Kick

    *Set 3*
    2x 5(2x50 on :40, 1:00 rest, negative 2nd 50)

    1. 32/31, 31/31, 31/30, 31/30, 30/30
    2. 31/30, 31/29, 30/29, 30/28, 29/28


    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles, bouy

    Warm down
    500 FR DPS ABPT

    Comments:
    I enter the pool for warmup feeling ready to swim and hopeful that I mostly recovered from yesterday's hard swimming with fins and paddles. But as the warmup progressed, I felt ok but not great.

    Set 1 - At first the 1:05/100 pace came with a smooth 50/strong 50, then starting with round 3, for almost every 100 the first 50 was still controlled and smooth, but the second 50 increasingly felt sluggish and slow. I just could not get faster than 1:05 and was getting worn out. Planning to do 6x5x100, I stopped at 4 rounds, because the tempo/speed difference between the first/second 50 was too much. It is useless to be splitting 30+/34+ per 100 or something similar. Last week I swam a set similar going down to 1:02 pace with even splits.

    Set 2 - Recovery

    Set 3 - I made an adjustment to break the 100s at the 50 on :40, striving for a negative split second 50, and a minute rest between 100s. It all went better, more likely because I relaxed not worrying about crashing the second 50. The results were certainly more acceptable, although afterwards I was wiped out with nothing left.

    Set 4 and warm down - I did not want to leave it all in the pool, so swam to the point of feeling good again in the water. Did lots of my band stretching in the locker room, and will do more during the evening.
    Categories
    Swim Workouts
  9. Tuesday, January 22, 2013

    by , January 22nd, 2013 at 09:31 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    400 Swim as RIMO
    2 rounds of;
    2x50 FR Kick on 1:00, 44-44/44-43
    2x50 FR Scull/kick on 1:00, 42-40/40-39
    2x50 FR Swim on 1:00, 28-28/28-27

    *Set 1*
    400 D kick as 2(100 w/bd, 100 on/bk) RI
    300 Fly as 4(25RA/25LA/25 Swim) RI
    8x50 D kick on 1:00 desc 1-4,5-8 RI
    3x100 Fly on 1:40 as 25RA/25LA/50 Swim

    *Set 2*
    4x50 BK kick on 1:00 desc 1-4,5-8 RI
    300 BK Swim as 4(50 smooth, 25 FAST) RI
    200 BK kick RI
    6x50 BK on 1:00 desc 1-3,4-6

    *Set 3*
    200 BR Kick RI
    300 BR as 25K, 50 Swim w/snorkel RI
    4x50 BR kick on 1:00 desc 1-4 RI
    300 BR as 25K/bk, 50 Swim

    *Set 4*
    1000 FR Steady State swim w/snorkel, fins, paddles

    *Set 5*
    FR Swim FAST with fins/paddles
    4x50 on 1:30; 25-25-25-24
    3x50 on 1:30; 25-25-24
    2x50 on 1:30: 25-25
    1x50; 24

    Warm down
    300 DPS ABPT

    Comments:
    Swim all four strokes and did some speed work with the fins and paddles.
    Categories
    Swim Workouts
  10. Friday, January 18, 2013

    by , January 18th, 2013 at 05:19 PM (I swim, therefore I am)
    This is my 100th Blog Post! Hurray...

    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 58, pool at 78, 100% water clarity.
    Sunny sky with humidity at 49%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    1000 FR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 2*
    1000 BR as;
    2(250 K, 250 S/snorkel) build each 250 100-100-50

    *Set 3*
    1000 Fly as;
    2(250 K, 300 DR/S as 6(12.5/RA, 12.5/LA, 25/FAST)

    *Set 4*
    4(4x12.5 AFAP on :30 RI, 1:00 Rest)
    a round each of FR, BR, FLY, FR

    Warm Down
    300 FR DPS ABPT

    Comments
    The morning was a cold "winter" morning in SWF with air temp of 49 at 6am, and then "only" 55 by 10am. After calling both pools which were closed, but "might open later" I made the choice to swim at my HOA pool about 400 yards from my house. In this way I was able to make sure I get in the water today, and still be home before my kids arrive later in the afternoon by the school bus.

    Sets 1-4: Endurance, Speed, Speed play, FR-Fly-BR, Kicking

    Updated January 19th, 2013 at 07:16 AM by fdtotten

    Categories
    Swim Workouts
  11. Thursday, January 17, 2013

    by , January 18th, 2013 at 05:10 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 74, pool at 82, 100% water clarity.
    Cloudy skies with humidity at 70%

    Warm up
    1000 Swim as RIMO by 250

    *Set 1*
    400 BR K
    3x200 BR on :20 RI as 50K-150S with snorkel

    *Set 2*
    400 DK as 100/bd-100/bk
    600 Fly as 25RA-25LA-25S

    *Set 3*
    400 BK kick, 8 SDK off walls
    3x200 Bk on :20 RI as 50Double Arm DR, 150S

    *Set 4*
    1000 FR Steady State swim w/snorkel, paddles

    *Set 5*
    2(3x50 on 1:15, 1:00 rest)
    Desc 1-3; 30-29-28
    Steady; 28-28-28

    Warm down
    200 EZ

    Comments:
    It worked out better for time and driving logistics to swim at FMAC. Low intensity workout with a small speed set at the end to keep me honest.

    1/18/12 - I had to post this a day later since yesterday afternoon the fan of my hardworking ACER AS5742Z laptop gave out, causing it to overheat and so I could only run for 20-30 minutes after each startup or wakeup. This is the first issue in four years, so I am not complaining, and will install a new fan ASAP. Meanwhile I have commandeered my wife's ThinkPad for now, as she is using her new iPad almost exclusively, other than her iPhone.
    Categories
    Swim Workouts
  12. Wednesday January 16, 2013

    by , January 16th, 2013 at 01:42 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, water temp of 80, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    500 DPS ABPT 50FR/50BK
    3x50 FR Kick on 1:00 desc 1-3; 45-44-43
    3x50 FR fins/paddles on 1:30 desc 1-3; 26-25-24
    3x50 FR on 1:15 desc 1-3; 29-28-27
    200 FR ABPT w/snorkel

    *Set 1*
    6(5x100 FR on 1:40, 1:00 rest)

    1. 1:06, 1:06, 1:06, 1:05, 1:04
    2. 1:05, 1:05, 1:05, 1:05, 1:04
    3. 1:06, 1:05, 1:04, 1:04, 1:03
    4. 1:05, 1:04, 1:03, 1:03, 1:02
    5. 1:00, 58, 58, 58, 57 (paddles)
    6. 56, 56, 55, 55, 54 (paddles/fins)


    200 BR as 50K/back, 50S

    *Set 2*
    4x200 BK on 3:30 desc 1-4

    1. 2:41
    2. 2:35
    3. 2:32
    4. 2:26


    *Set 3*
    3x100 on :15R BR Kick
    3x100 on :15R D Kick
    3x100 on :15R BR/Fly by 25

    *Set 4*
    3x50 FR on 1:30 desc 1-3; 28-28-27

    Warm Down
    300 FR/BK DPS ABPT

    Comments:
    Still tired, sore from swimming workouts and dryland weights, but not broken down.

    • Warm Up - ABPT is "As Best Possible Technique".
    • Set 1 - The first four rounds are what I hope will be my 1000 and/or 1650 pace at some point in the next six months. The last two rounds with the toys were to just have a little fun going fast, but they were harder to do than the first four rounds.
    • Set 2 - I have started to learn how to stay in the middle of the lane with the sun in my eyes. I like swimming backstroke, but still waiting for the clips to arrive so I can work on longer SDK off the walls. The SDK skills and conditioning will be a side project to my OW preparation, and if I can do some of it on a daily basis, over time it should improve.
    • Set 3 - Recovery swimming doing strokes.
    • Set 4 - a quick round of strong 50 FR.
    • Warm Down - Really making effort to start and finish workout with DPS and ABPT swimming.
    Categories
    Swim Workouts
  13. Tuesday, January 15, 2013

    by , January 15th, 2013 at 04:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 74, 100% water clarity.
    Sunny, blue skies with humidity at 70%

    Warm Up
    400 S as 2x200 RIMO
    400 K as 2x200 RIMO
    3x50 FR/fins on 1:15 desc 1-3; 28-27-26
    3x50 FR Kick on 1:10 desc 1-3; 45-44-43
    3x50 FR on 1:15 desc 1-3; 30-29-28
    200 BR Kick

    *Set 1*
    6(300 on 4:00, 200 on 2:45, 100 on 1:30)
    #1-3-5 as FR Swim; 300s/3:32, 200s/2:18, 100s/1:07
    #2-4-6 as FR Swim/paddles; 300s/3:24, 200s/2:12, 100s/1:04

    *Set 2*
    3x500 on 1:00 Rest

    1. Back as 200 DPS, then build by 100
    2. Breast as 300 50 Kick/50 Swim w/snorkel, 200 K/S by 25 (no snorkel)
    3. Fly as 50 DR (RA/LA), 50 Swim


    Warm Down
    300 FR DPS

    Comments:
    Tired, sore from yesterday's workout and dryland weights.
    Set 1 - Basic endurance
    Set 2 - Staying in touch with the strokes
    Categories
    Swim Workouts
  14. Monday, January 14, 2013

    by , January 14th, 2013 at 09:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp of 76, diving well pool at 80, 100% water clarity.
    Sunny with humidity at 70%

    Warm Up
    200 FR DPS
    200 Kick Scull
    4x50 FR/fins on 1:30 desc 1-4; did 27-27-26-25
    3x50 FR on 1:15 desc 1-4; did 30-29-28-27

    *Set 1*
    T-30 FR Swim #1; did 2512yds
    200 DPS Backstroke

    T-30 FR Swim #2 w/paddles; did 2625yds
    200 BR Kick

    *Set 2*
    4(3x50 FR Kick on 1:00, 2x50 FR Strong on 1:15)

    1. 44, 45, 45, 29, 28
    2. 45, 45, 44, 28, 28
    3. 44, 43, 43, 28, 28
    4. 43, 44, 43, 28, 27


    Warm Down
    300 FR DPS

    Comments:
    Upon arrival I found out that FGCU LCM pool will remain as 2xSCY courses at least through college swim team season. It appears to be a very recent decision, schedules had already been printed with LCM pool lap swimming times for the entire Spring Semester. While I was looking forward to swimming LCM, I can certainly understand why the coaching staff chooses to practice SCY during the the SCY college season.

    Today I was in the diving well as the life guards were short staffed and wanted everyone in one pool. At least the water was not too hot.

    Set 1 - Did two T30 swims one straight FR and another one as FR with paddles. 2500 for 30 minutes is where I need to be and just barely made it. There is much I have to work on as I was coming up short and breathing early off the flip turns. But my stroke felt strong with a consistent EVF front end.

    Set 2 - This is the first time doing 50 FR kick at/under :45 in 20 years, and also did some more 50s FR under 30.
    Categories
    Swim Workouts
  15. Saturday, January 12, 2013

    by , January 12th, 2013 at 01:57 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny sky with humidity at 69%

    Warm Up
    200 yds FR
    4x25 on 20 count rest as 12.5 Fast/12.5 EZ

    *Set 1*
    1000 FR Swim as;
    8x125 (50 steady, 50 strong, 25 fast)

    4x250 FR Kick w/board on 1:00 rest
    as 100 steady, 100 strong, 50 fast

    *Set 2*
    500 BR Kick, build 5x 1-4 by 25
    6x75 BR on :20 rest, build each 75 1-3 by 25

    *Set 3*
    1000 Fly as 5x200
    each 200 (100 DK, 100 DR/S by 25)
    Odd 25s steady, even 25s are FAST

    *Set 4*
    12x12.5 on :30
    as 4x12.5 of FR, BR, FLY

    Warm Down
    300 FR DPS

    Comments
    Endurance, Speed, Speedplay, FR-Fly-BR, Kicking

    Updated January 12th, 2013 at 02:50 PM by fdtotten

    Categories
    Swim Workouts
  16. Friday, January 11, 2013

    by , January 11th, 2013 at 04:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 73, pool at 80, 100% water clarity.
    Sunny with humidity at 69%

    Warm Up
    200 FR DPS
    200 FR DPS w/paddles
    2(2x50 on 1:00, 100 on 2:00) FR Steady

    • Did 37-37-1:15-35-35-1:11


    *Set 1*
    2(8x50 Free on 1:00) desc 1-4,4-8 paddles/fins

    1. 32, 31, 31, 30, 32, 31, 30, 30
    2. 32, 31, 30, 29, 32, 30, 30, 29

    400 BK


    SCY @FGCU Diving Pool, temp 78/100% clear

    *Set 2*
    1x1000 FR as 100 Steady/100 Strong, desc 1-5

    • Splits: 1:07, 1:06, 1:06, 1:05, 1:05

    400 FR/D Kick

    *Set 3*
    10x50 FR on 1:00, Desc 1-5,6-10

    • 30, 29, 29, 28, 27, 30, 29, 28, 28, 27

    EZ 100 FR DPS

    *Set 4*
    2x500 FR on 2:00 rest, #1 steady, #2 strong, w/paddles/snorkel

    • 5:48, 5:36


    EZ 200 BR Kick

    *Set 5*
    8x100 Free Strong on 2:00 as
    1-4 paddles/fins, 5-8 no toys (EZ 50 btwn 4/5)

    • 1-4) 56, 56, 55, 54
    • 5-8) 1:00, 59, 58, 58


    Warm Down
    300 FR DPS

    Comments:
    It is a good thing I got there early, discovered the LCM pool empty with no holiday training teams, etc., so started the workout ASAP. After Set 1 as I finished a 400 BK recovery swim, I noticed the backstroke flags moving from what appears to be the wind, so when I almost hit my head on the next lap, I realized the staff was converting the pool to SCY for a meet this weekend.

    Set 1 - This was a double round of 8x50s within the effort range of 80-90% attempting "As Best Possible Stroke Technique", swimming as strong and smooth as possible. It is harder than expected, certainly does not feel as fluid as I would like, and is not where I want to be yet, but I am making progress.

    Set 2 - After getting kicked out of the LCM pool, the SCY diving pool felt small, and the water was cooler. The coach took my splits for the strong pace even 100s in the 1000 FR. These are good splits for me, but I swam the odd 100s pretty slow about 1:15-17/100.

    Set 3 - A good example of power and skill transference from fins/paddles swimming, at least in my case. About mid December, when I was doing only SCY, I was not under 30 for swimming FR 50s without fins. Today I was able to descend to 27. The dryland strength work where I have added 15 lbs to almost each stack setting and/or doubled some of the rounds has contributed greater power in the water. Also my kicking is getting stronger with more daily kicking.

    Set 4 - I have been working on swimming better with the snorkel along with paddles. Now that I can do the flip turn on a reliable basis with the snorkel, I tried doing the 500s that way. All went fairly well, and 5:36 is a good straight 500 for me even with paddles. The last 100 the snorkel began to tilt because my turns were sloppy, so there is still lots to improve on.

    Set 5 - By now I was seriously tired, the warp drive nearly depleted. But I really had to do this set, as both coach and I wanted to see how I would handle doing 100s with fins/paddles followed by swimming 100s without. The only way I could swim these 100s without falling apart was to swim a 50 smooth & steady and then try to negative swim the next 50 as strong as possible, where by the end I was just gasping for air, barely ready in time for the next one. I have to say the 56 - 54 range with fins/paddles was about 90% effort, and doing 1:00 to 58 without the toys was really more a 95-100% effort, but that's ok, still a breakthrough, because I am finally swimming freestyle 100s from a push off under a minute again for the first time in a very long time, at least 12 years or so.

    Updated January 11th, 2013 at 05:14 PM by fdtotten

    Categories
    Swim Workouts
  17. Thursday, January 10, 2013

    by , January 10th, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 72, pool at 79, 100% water clarity.
    Sunny with humidity at 67%

    Warm up
    200 RIMO

    *Set 1*
    Descending IM Ladder
    1:00 rest between each, progressive effort 1-5

    1. 1200 IM as 4x300 IMO
    2. 1000 IM as 4x250 IMO
    3. 800 IM as 4x200 IMO
    4. 600 IM as 4x150 IMO
    5. 400 IM


    *Set 2*
    1000 FR Swim w/paddles, fins, snorkel
    500 steady, 500 stronger

    *Set 3*
    8x50 as 2x IMO on :30 rest;
    25 Sprint/25 EZ

    Warm down:
    200 EZ FR

    Comments:
    In Set 1, all IMO swimming, but the Fly was a combination of Fly drill/Fly Swim except for the 400.

    Updated January 12th, 2013 at 02:47 PM by fdtotten

    Categories
    Swim Workouts
  18. Wednesday, January 9, 2013

    by , January 9th, 2013 at 04:11 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 78, pool at 80, 99% water clarity.
    Sunny with humidity at 70%

    Warm up
    300 FR
    200 K
    4x50 FR on 1:00 desc 1-4

    *Set 1*
    2(3x400 Free on 6:30) negative 200 split, progressive descend
    EZ 100 between rounds

    1. 2:42/2:40, 2:42/2:37, 2:40/2:35
    2. 2:44/2:38, 2:41/2:33, 2:40/2:32


    *Set 2*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    *Set 3*
    5(4x50 Free 1:30, EZ 100) descend 50s 1-4

    1. 34, 34, 33, 32
    2. 33, 33, 32, 31
    3. 33, 32, 32, 31
    4. 30, 29, 28, 27 w/short fins
    5. 30, 29, 28, 27 w/short fins


    *Set 4*
    800 BK Swim


    Warm down:
    100 EZ FR

    Comments:
    Set 1 - Felt sluggish during the 400s and struggled trying to negative split. Did 5 second open turns on the 200 to check scoreboard clock. Hopefully after 2-3 weeks of straight LCM swimming I will become more adjusted to LCM swimming. The last two 400, the negative 2nd 200s were a little better as I was irritated at myself, and really attacked the first 25/200 which led to holding a faster pace all the way.

    Set 3 - The results of this set are a good effort for me, and shows encouraging possibilities of speed improvement. I can swim strongly to moderately fast for a long time, but I never have worked on building raw speed. 1000 meters of 85-100% effort swimming were difficult, with my only reward being the times as called out by my coach and then afterwards I was wiped out.
    Categories
    Swim Workouts
  19. Tuesday, January 8, 2013

    by , January 8th, 2013 at 03:38 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp of 77, pool at 79, 99% water clarity.
    Sunny with humidity at 66%

    Warm up
    3x100 FR SKP
    4x100 as 2(25 fast/25 smooth), 2(25 smooth, 25 fast)

    *Set 1*
    1200 FR Swim as;
    4(50 steady/50 fast, 100 steady/100 fast)

    *Set 2*
    3(4x200 on :30/:45 rest) per round; FLY, BK, BR; do 200s 1-4;

    1. 200 Kick
    2. 200 as 50K/50DR
    3. 200 as 50/DR/50S
    4. 200 Swim as 25 steady/25 strong


    *Set 3*
    10x100 FR Swim on :10 rest w/paddles, snorkel as 50 steady/50 strong

    *Set 4*
    1000 FR Swim as steady state w/paddles, fins, snorkel

    Warm down:
    100 EZ FR

    Comments:
    Starting today, I should be able to train LCM more consistently and build up my LCM endurance and sense of LCM pacing. Yesterday after the workout with two breakthrough sets of SCY 200s and 75s, I felt fine with minimal aches, and soreness. Then I did stretches, dryland work, had plenty of protein, fluids, solid meals throughout the day, and a good night's sleep. Yet, this morning while not really sore or tired at the start, in the warm up I could feel the effects of yesterday's workout. I was not planning to go hard today anyway, put the focus on stroke form, technique, effort and not on times off the clock.

    Set 1 - I like to do swims going steady and then fast, etc.

    Set 2 - Eventually I will train to swim a 400 or 200 IM, so keeping the strokes in the program 3-4 times weekly.

    The breakthrough today in Sets 3 & 4 was that I finally started doing flip turns with the snorkel. Since I got the snorkle about 6 months ago, I struggled on freestyle flips as the snorkel kept moving and coming off on hard pushoffs. So eventually I put 2+2 together and made the snorkel head straps much tighter, and that made the difference. Sometimes it will still shift slightly and is not straight, which bothers me, so I use my arms on the recovery stroke to give it shove back in alignment.

    Updated January 8th, 2013 at 05:17 PM by fdtotten

    Categories
    Swim Workouts
  20. Monday, January 7, 2013

    by , January 7th, 2013 at 03:40 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 80, 100% water clarity.
    Cloudy skies with humidity at 73%

    Warm up
    200 FR
    4x50 FR K on 1:00 desc 1-4
    4x50 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8

    *Set 1*
    6x200 FR on 2:40 desc 1-3,4-6

    • Did 2:18, 2:16, 2:14, 2:17, 2:15, 2:12


    *Set 2*
    1000 FR Pull w/paddles, tube, bouy
    Steady state swim

    *Set 3*
    6x200 K on 3:30, Done as;

    1. 50FR/50BK 3:01
    2. 50BK/50FR 3:00
    3. 50DK-Bd/50DK-bk 2:56
    4. 50DK-Bk/50DK-Bd 2:51
    5. 50BR-Bd/50BR-Bk 3:05
    6. 50BR-Bk/50BR-Bd 3:03


    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round, Results:

    1. 51, 49, 48, 47
    2. 49, 48, 47, 46
    3. 50, 49, 47, 46
    4. 49, 48, 46, 46


    Warm down
    200 EZ

    Comments:
    Had to swim SCY at FMAC since FGCU was unavailable due to the three day weekend swim meet.

    • Warm Up - Basic pace work to get ready for set 1.
    • Set 1 - Just wanted to see what I could do on 2:40 for 200s. I expected to start at 2:24 and desc from there, but the first 200 came in at 2:18, so had to go downward from there. I was pleased to go 2:12 on the last one.
    • Set 2 - First FR pull with paddles, bouy, tube in about three weeks. Will do something like this about one or two times each week. Planning to do more of the paddle swimming with fins.
    • Set 3 - Working to build up more kicking endurance and strength.
    • Set 4 - I wanted to swim freestyle at strong descending pace with smooth controlled stroke and steady kick.

    Updated January 7th, 2013 at 04:09 PM by fdtotten

    Categories
    Swim Workouts
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