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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. 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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