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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. Friday, March 29, 2013

    by , March 29th, 2013 at 04:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 58, Water temp 80
    Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR
    600 FR w/snorkel-fins-paddles(M-Speedo) as 6(50K-scull/50CU)
    4x100 on 1:40 w/fins-paddles, *1:11, 1:10, 1:09, 1:08

    *Set 1*
    2(10x50 FR on 1:00) 1:00 rest
    *34s-33s-32s each round
    ---200 BK
    ---200 FR

    *Set 2*
    10x100s FR on 2:00 w/agility paddles-snorkel
    *1:12, 1:11, 1:12, 1:11, 1:10, 1:12, 1:12, 1:11, 1:09, 1:08
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 3*
    6x150 FR on 2:30 w/fins
    *1:49, 1:48, 1:52, 1:46, 1:42, 1:41
    ---200 FL Kick
    ---200 FR drills

    *Set 4*
    5x200 FR on 3:30
    *2:36, 2:35, 2:34, 2:32, 2:28
    ---200 as 2(50BK DPS/50FR DPS)

    *Set 5*
    1000 FR w/buoy-tube-agility paddles, build by 50 each 200

    Warm Down
    400 FR/BR/BK/Fly EZ
    Dryland band stretches 10 min
    Categories
    Swim Workouts
  2. Thursday, March 28, 2013

    by , March 28th, 2013 at 09:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 54, Water temp 80
    Sunny, humidity at 62%

    Warm Up
    Dryland band stretches 10 min
    400 FR
    400 FR w/agility paddles-bouy-tube
    400 FR as 4(25/RA, 25/LA, 50 CU)

    *Set 1*
    1000 FR w/snorkel-fins-paddles(M-Speedo) as 5(100-Strong/100-Fast)
    ---300 BK

    *Set 2*
    1000 FR on 1:00 rest
    As 5 (50-Steady/100-Strong/50-FAST) right into...
    4(6x50 on :45, :30 rest) *39s-38s
    ---200 BK
    ---200 FR

    *Set 3*
    2000 FR w/buoy-tube-agility paddles
    As 4 (200-Steady/300-Fast)

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    The sun was shining bright, with cool air temp, crystal clear water, and the water temp was manageable. Did some straight swims with viable pacing, and a set of low rest interval 50s at target 800M pace.
    Categories
    Swim Workouts
  3. Wednesday, March 26, 2013

    by , March 27th, 2013 at 06:39 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 55, Water temp 80
    Sunny, humidity at 60%

    Warm Up
    Dryland band stretches 10 min
    400 FR as 100 DPS, 100 CU, 2(50 smooth, 50 strong)
    400 FR w/agility paddles-bouy-tube
    4x50 on :50 *37s

    *Set 1*
    6x500 FR on 7:30
    *6:46, 6:44, 6:42, 6:40, 6:38, 6:35
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50CU)

    *Set 2*
    10x100 FR on 2:10
    *1:14, 1:14, 1:13, 1:13, 1:12, 1:14, 1:14, 1:13, 1:13, 1:12...right into
    1x1000 FR *13:45
    ---300 Fly as 2(50 DK/bk, 25LA/25RA, 50 DPS

    *Set 3*
    20x50 FR on 1:00, w/agility paddles-snorkel-fins, *31s-30s

    Warm Down
    400 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I was not tired or sore going into this workout session, but it was all a struggle. In the 500s I went out EZ but still had difficulty keeping the last 200 at an even pace. The 100s felt like I was swimming at a 1:08 effort to do 1:14s, took them out smooth, but on each one that last 25 was like swimming in glue. However I can say that after the 100s, the 1000 felt smooth and steady. My arms were dead in the 50s so just focused on one by one doing the EVF with steady strokes until done. The is no reason I can think of to explain it away, just one of those days.
    Categories
    Swim Workouts
  4. Tuesday, March 26, 2013

    by , March 26th, 2013 at 05:52 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 67, Water temp 80
    Sunny, humidity at 65%

    Warm Up
    Dryland band stretches 10 min
    1000 REV IMO by 250

    *Set 1*
    2x500 FR on 1:00 rest w/snorkel-fins-agility paddles, right into...
    1x1000 FR on 1:00 rest w/agility paddles, buoy, tube, right into...
    20x50 FR on 1:00 *34

    *Set 2*
    10 Min - talk with the swimmer in the lane next to me

    Warm Down
    300 FR/BK/Fly EZ
    Dryland band stretches 10 min

    Comments:
    I slept 10 hours last night, which is not so easy for me to do these days. I hope to repeat it again sometime, as it made a huge difference in my day.

    The workout today was mostly technical and recovery. Started out swimming with fins-snorkel-paddles for steady state smooth 6-kick freestyle with partial CU into EVF pull, followed by swimming with paddles-buoy-tube breathing at 3 strokes striving for strong steady pull with hip rotation. Then finally swimming the 50s with no equipment combining the steady smooth 6-kick with strong hip centered rotational pull, breathing mostly at 3 strokes and sometimes each cycle.
    Categories
    Swim Workouts
  5. Monday, March 25, 2013

    by , March 25th, 2013 at 08:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Sunny, humidity at 71%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    200 FR as 2(50CU, 25RA/25LA)

    *Set 1*
    3x1000 FR on 2:00 rest, build effort by 200s to 800M pace effort
    #1 w/agility paddles-fins-snorkel
    #2 w/agility paddles-tube-buoy
    #3 no equipment, right into...
    4(6x50 on 1:15) Fast, *33s/32s
    ---200 BK
    ---200 BR as 25K/25Swim
    ---hot shower

    *Set 2*
    2x500 on 1:00 rest, even by 250, *6:40, 6:38, right into...
    2(6x50 on 1:20) w/fins *30-28

    Warm Down
    800 FR/BK EZ
    ---more hot shower
    Dryland band stretches 10 min

    Comments:
    After the great workout on Saturday, went to swim Sunday AM just as easy recovery but after 3000 meters my stomach was cramping and I was cold in the water. The rest of the afternoon and night I was in the midst of feverish stomach bug that eventually subsided by early Monday morning. Sleeping on and off along with consuming water almost non-stop helped me to feel much better in the morning to the point of trying to do the workout. Still must have been slightly warm as the water felt cold to me and I had no energy. I pushed the 1000s, 500s, 50s as best possible and then had enough to skip forward to the warmdown. Will see how tomorrow goes with a hopeful goal of being normal by Wednesday.
    Categories
    Swim Workouts
  6. Saturday, March 23, 2013

    by , March 23rd, 2013 at 09:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS
    1200 FR as 6(100 CU, 100 DPS) w/snorkel-fins-agility paddles

    *Set 1*
    600 FLY as 4(50DK/bk, 50RA/LA, 50 Swim DPS)
    400 BK as 2(50DA,150 Swim)
    200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    3000 FR as 6(100 Steady/Smooth, 200 Strong, 200 at 800 M pace effort)
    w/agility paddles-buoy-tube
    ---200 BK as 2(50DA, 50 DPS)

    *Set 3*
    2000 FR as 5(100 Steady/Smooth, 200 Strong, 100 at 400 M pace effort)

    Warm Down
    400 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    I swam solo this morning after the FGCU team finished but during the GCST (Gulf Coast Swim Team) session in lane 1. The workout was about 7K meters with no intervals; did 1K of FR drill with a snorkel-fins-paddles, which forces me to use my legs more, 1K of BK-BR-Fly; a great 3k FR pull with tube-buoy-paddles alternate breathing by 3, with viable pacing cycling by 100/200/200s as steady & smooth to near max effort; then a similar 2k FR swim no equipment. Pulling with equipment somehow gives me a mindset and a water-feel that leads to a more balanced FR stroke with better integrated kicking when swimming without equipment afterwards. Felt OK after swimming - not really sore or worn out. GCST Coach Gregg invited me to swim with GCST training swim in Miramar Lakes next Saturday at 10am. What luck!
    Categories
    Swim Workouts
  7. Friday, March 22, 2013

    by , March 22nd, 2013 at 03:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 79
    Partly Sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 CU, 50 DPS) w/snorkel-agility paddles
    200 FR as 4(25 Smooth, 25 strong)
    4x50 FR on :50 *38-37-37-36

    *Set 1*
    5x200 on 3:30, build by 50
    *2:38, 2:36, 2:34, 2:32, 2:32, right into..
    4(6x50 on :50, 1 min rest)
    *(1)37s, (2)37s, (3)37s, (4)36s
    ---200 BK as 2(50DA,50Swim)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 2*
    5x200 on 4:00, build by 50, w/snorkel-agility paddles
    *2:32, 2:30, 2:29, 2:29, 2:28, right into..
    4(6x50 on 1:00, 1 min rest) w/snorkel-agility paddles
    *(1)35s, (2)35s, (3)34s, (4)33s
    ---200 BK as 2(50 BK/50 FR DPS)
    ---300 FLY as 2(50DK/bk, 50RA/LA, 50 Swim DPS)

    *Set 3*
    5x200 on 4:00, build by 50, w/snorkel-fins-agility paddles
    *2:25, 2:23, 2:21, 2:21, 2:20, right into..
    4(6x50 on :50, 1 min rest) w/buoy-tube-agility paddles, 3rd stroke breath
    *(1)39s, (2)38s, (3)37s, (4)37s

    Warm Down
    300 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Did the 200s as build-by-50 with emphasis on the best effort, tempo, steady kick, and long-strong form on the final 50 of each one. The focus was not best possible fast final times, it was even pacing, quality stroke technique with quality effort, and to descend the final time from first one.

    It continues to be a chore to adapt doing LCM swimming, as swimming the 200s with snorkel-fins-paddles takes a lot of concentration to just hold as a best possible stroke technique while legs/arms are aching plus really wanting more air halfway through the 3rd 50 into the 4th 50 with increasing urgency so that the final 50 just cannot end soon enough.

    Even as I whine about this first week of LCM swimming, progress is being made and I really like swimming LCM over SCY. It is fun to pull with the tube-buoy-paddles because it gives my legs a break and is more like the way I swim open water.

    Updated March 22nd, 2013 at 03:56 PM by fdtotten

    Categories
    Swim Workouts
  8. Thursday, March 21, 2013

    by , March 21st, 2013 at 07:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 57%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 4(25 Smooth, 25 strong)

    *Set 1*
    1x1000 FR on 15:00 *13:38, right into..
    20x50 on 1:00, *(1-8)35s, (9-16)34s, (17-20)33s
    ---200 FR as 2(50K/bk,50Swim)

    *Set 2*
    200 BR as 4(25K/25Swim)
    400 BK as 4(50DA/50Swim)
    600 FLY as 4(50DK/bk-50RA/LA-50Swim)

    *Set 3*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-agility paddles-fins
    1x1000 FR on 1:00 rest, as steady state w/bouy-tube-agility paddles
    3x300s FR on :30 rest, as 3(50CU/50DPS-16), desc effort by 100s

    Warm Down
    200 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Sunshine, crystal clear water, and only two swimmers in the entire pool when I was swimming. Did 2000 of moderate to strong pace swimming, a little bit of BR, BK, and Fly, then 3000 meters of FR working on long and strong strokes. Tomorrow quality sets will be 200s!

    Took my dear wife and darling daughter to the RSW airport this morning, and now they are en route to Shanghai. My son and I will see them again on March 31.
    Categories
    Swim Workouts
  9. Wednesday, March 20, 2013

    by , March 20th, 2013 at 04:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, then sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 4(50 Smooth, 50 strong)
    4x50 FR on 1:00 *36-35-35-34

    *Set 1*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
    10x100 FR on 2:00 at target 800 M pace
    *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
    4x50 FR fast on 1:10, *33, 32, 33, 32
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

    *Set 2*
    8x100 FR on 2:30 at target 400 M pace
    *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
    4x50 FR fast on 1:20, *32, 32, 33, 32
    ---400 FR w/snorkel-fins-agility paddles

    *Set 3*
    6x100 FR on 3:00 best average
    *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
    (Took extra minute rest between #3 & 4)
    Skipped 4x50 FR

    Warm Down
    1000 FR EZ
    Dryland band stretches 10 min

    Comments:
    Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
    Categories
    Swim Workouts
  10. Tuesday, March 19, 2013

    by , March 19th, 2013 at 07:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Diving Pool
    Air temp 78, Water temp 83
    Coudy, humidity at 74%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    20x50 FR on :50, *33-32(1-8), *32-31 (9-14), *31-30 (15-20), right into...
    10x100 FR on 2:00, at/under 500 race pace
    *1:05, 1:05, 1:05, 1:04, 1:04, 1:05, 1:04, 1:04, 1:03, 1:03
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    5x50 on 1:00, Strong
    *29, 28, 28, 28, right into...
    6x150 on 2:45, Best Average
    *1:41, 1:40, 1:39, 1:39, 1:38, 1:36, right into...
    4x50 on 1:00, Strong
    *30, 30, 30, 29, right into...
    5x200 on 3:30, Best Average
    *2:12, 2:11, 2:09, 2:09, 2:08
    ---400 Fly as 4(25 DK/bk, 25 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    16x FR on 1:00 w/fins
    *27(1-3), 26(4-16)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did not swim Sunday and Monday. Took everyone to the airport on Monday afternoon. Did Monday's workout today, set 2 was really hard to do, felt tired, awkward in the water and sore afterwards.

    My parents had the worst travel experience ever! Due to storm at ATL, the flight was diverted to SAV (Savanah), as many other flights were also, so no gate - they were on the plane on the tarmac from 7:30pm to midnight! Arriving at ATL 1am, after staying the night somewhere, the morning flight to Charlotte was delayed so they missed the connection to Newark. Finally, they arrived in Newark today at 5pm! Next time I will not use Delta FF Miles, but rather just buy them a nonstop flight on United.

    Tomorrow begins LCM, the pool was being set up while I was swimming in the diving pool.

    Click image for larger version. 

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    Categories
    Swim Workouts
  11. Saturday, March 16, 2013

    by , March 16th, 2013 at 08:57 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    200 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    2000 FR TT, desc by 500s 1-4 w/open turn split
    *6:05, 5:55, 5:51, 5:48
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    1000 FR as 5(100 K/Scull, 100 CU) w/snorkel-agility paddles
    ---400 Fly as 4(50 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-5), 26(7-20)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Saturday early am solo session, then took family and relatives out to lunch on Sanibel Island. The traffic volume is peaking with so many visitors as it seems one out of five cars are from out of state, which is great for the local economy.
    Categories
    Swim Workouts
  12. Friday, March 15, 2013

    by , March 15th, 2013 at 11:21 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 54%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7
    4x25s on :45 *12s

    *Set 1*
    12x100 on 1:45 4(2x100 FR, 1x100 IM)
    *1:04, 1:04, 1:12, 1:04, 1:04, 1:11, 1:03, 1:03, 1:10, 1:03, 1:02, 1:09
    ---400 as 50BK, 50FR

    *Set 2*
    6x200 FR on 3:00
    *2:16, 2:14, 2:12, 2:12, 2:11, 2:08
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-10), 26(11-20)

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    My dad and daughter (no school today) came to watch and then afterwards we went to play miniature golf. Coach Chuck was on deck providing splits and feedback. Did ok for only swimming three times this week.
    Categories
    Swim Workouts
  13. Wednesday, March 13, 2013

    by , March 13th, 2013 at 07:20 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Partly sunny, humidity at 68%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as 5x200, #1-3-5 DPS-6, #2-4 CU

    *Set 1*
    20x100 FR on 1:40 *1:07, 1:06s, 1:05s,...right into
    10x100 FR on 2:00 *1:04s, 1:03s, 1:02
    ---400 as 50BK, 50FR

    *Set 2*
    20x50 FR on 1:00 w/fins-agility paddles *27s, 26s, 1:00 Rest, right into...
    2x500 on 7:30, *5:45, 5:45
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    #Set 3*
    20x25 FR on :30 DPS-7, Hypoxic-3 *13s/12s

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did 30x100 descending pace and then fast 50s with paddles-fins followed by two 500s at target 800M pace. Missed the target of 5:40/500 pace but 5:45 is not bad considering I was quite weary by then. There are signs at FGCU Aquatic Center stating that pool will be set up for LCM on 3/19.
    Categories
    Swim Workouts
  14. Tuesday, March 12, 2013

    by , March 12th, 2013 at 06:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Gray, cloudy skies, intermittent rain, humidity at 91%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR as (100K/scull, 100 CU) w/snorkel-agility paddles
    200 FR as 6(25 EZ DPS-6, 25 DPS-7 w/strong kick)

    *Set 1*
    20x50 on :50 *33/32s/31
    --1x500 on 6:30 *5:58
    10x100 on 1:45 *1:07/1:06s/1:05
    --1x500 on 6:30 *5:55
    6x150 on 2:15 *1:48/1:42s/1:39
    --1x500 on 6:30 *5:55
    5x200 on 3:00 *2:17/2:12s/2:07
    --1x500 *5:50

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    I missed four days of swimming; Friday-my daughter had a sore throat, Sat/Sun-working around the house, and full weekend family schedule took priority, Monday-my daughter fractured her wrist riding/falling down with her bicyle on the way to our community bus stop by the gate! Last year she had perfect attendence for third grade, but 4th grade has been much tougher on her with stomach bugs, sore throats, and now she has a cast on what is a hairline fracture in her wrist area.

    Today's workout felt ugly all the way through just like the ugly gray clouds and drizzling rain. We have relatives visiting all week, so I just hope to get in the water each day as best possible.
    Categories
    Swim Workouts
  15. Friday, March 8, 2013

    by , March 8th, 2013 at 07:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 58, Water temp 79
    Sunny, blue skies, humidity at 56%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    4x150 FR on 2:15 as (50K/scull, 50 CU, 50 DPS-6) w/snorkel-agility paddles
    300 FR as 6(25 CU, 25 DPS-6)

    *Set 1*
    8x100 FR on 1:45, desc from 1:15
    *1:11, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02...right into
    8x100 FR on 2:00, desc from 1:10
    1:10, 1:08, 1:06, 1:05, 1:05, 1:04, 1:03, 1:03
    ---200 BK as 4(25K, 25 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)

    *Set 2*
    8x100 FR on 2:15, desc from 1:05
    *1:05, 1:04, 1:04, 1:03, 1:03, 1:03, 1:02, 1:02
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)
    ---Dryland band stretches 5 min

    *Set 3*
    8x100 FR on 3:00, AFAP Best Average
    *1:02, 1:01, 1:00, 1:01, 1:02, 1:01, 1:02, 1:01
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 4*
    1x1000 FR on 12:30
    *11:44...right into
    20x50 FR on :40
    *35s/34s/33s

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    I have a lot of comments today...read at your own risk of falling asleep!

    Coach Chuck was on deck to provide splits and feedback. After swimming through the warmup and halfway through the Set 1 first round of 8x100s, from the pace of 1:05 and faster I could feel the fatigue of a week's worth of quality sets in my arms. It was the same in the Set 1 second round of 8x100s. To make things worse, Coach said on the 100s from 1:05 - 1:02 that the second 50s were 3-5 seconds slower than the first 50. It hurts even more when learning that a painful 1:03 was a 29/34!

    My freestyle smooth cruising pace as 1:15/100 progressive to a steady effort pace of 1:10-09/100 is more towards catch-up style with a 4 beat kick, which is how I swim my long swims. For some reason in these 8x100s I was just trying too hard, feeling like I had to make up for my arms feeling tired already. The adjustment was to swim a 200 as 25 with long smooth EZ DPS style stroke, and then a 25 swimming the same stroke only with a strong powerful kick. (It's pretty obvious that I am a lazy flutter kicker and do not like to do hard flutter kicking sets!)

    That adjustment made a huge difference mentally and physically. Now I did not concern so much with the final time, but to split evenly or no more than 1 second difference. Beginning with Set 2 100 #1, the first 50 was just moderate effort, smooth and long streamlining from the flipturn into the second 50 doing a strong kick and long firm pull for 32/32-1:05. That felt much better and not as tiring. While I was still feeling worn out from a week of hard swimming, the rest of the 100s were much more bearable with more effective swimming. Sometimes I feel like my swimming journey is a circle, learning and then re-learning what I thought I already knew.

    After coach Chuck and the other swimmers he works with have left, I decided to do Set 4. Last year when I did the Master 5K at Miramar Lakes, the last loop of three was the hardest, then swimming the approximate 1000 yard straight line towards the finish chute was mostly an effort to just hold the stroke together and get to land. This year will be different for me, I want to have a strong last loop and a great closing finish, but still take it out strong.

    Tired from quality Sets 1-3 as in 1/2 or 3/4 of a 5K OW race, Set 4 was to swim a steady and strong effective 1000 and then pick up the pace with the 20x50s. Well the 1000 was solid, but doing the 50s on 40 trying to hold under 35s was quite a challenge today. But I kept my stroke disciplined and the results are acceptable for now as well as truthful about the preparation I still require to be more ready.
    Categories
    Swim Workouts
  16. Thursday, March 7, 2013

    by , March 7th, 2013 at 06:24 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 60, Water temp 79
    Sunny, blue skies, humidity at 58%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    5x50 on :40 desc 1-4 *33-33-32-32-32

    *Set 1*
    10x50 on :40
    *32-31-31-31-30-31-31-31-31-31, right into...
    1x500 on 6:20
    *5:55, right into...
    10x50 on :40
    *31-30-30-31-30-30-31-31-30-30, right into...
    1x500 on 6:15
    *5:51, right into...
    10x50 on :45
    *30-30-29-30-31-30-29-29-30-29, right into...
    1x500
    *5:49

    Warm Down
    300 BR as 6(25K/bk, 25Swim)
    300 BK as 3(50DA, 50Swim)
    400 FLY as 4(25DK/bk, 25RA, 25LA, 25 SDK-6,DPS-6)
    300 FR as 3(50K/wScull, 50 CU) w/ snorkel-agility paddles
    300 FR as SDK-4,DPS-5
    Dryland band stretches 10 min

    Comments:
    Arms recovered better than expected from the 9,900 yard session yesterday, but I did feel some remaining fatique during the warm up through starting out Set 1.

    The goal of Set 1 was a strong challenge but not really hard or long. It was harder than I expected go right into the 500s after the 10x50s, where the first 100 of each 500 felt almost like recovery pace and then a strong descend pacing of the next four 100s.

    Did Set 1 without any equipment, and then a long warm down using some equipment, into dryland band stretching deck work. I feel no aching arms, only minimal effects from today's session.

    Swimming 4-6 quality sets in a session with fins and paddles or either one can really tire me out later. But doing quality sets with equipment and without, has eventually brought me to this capacity to do a set like Set 1 today.
    Categories
    Swim Workouts
  17. Wednesday, March 6, 2013

    by , March 6th, 2013 at 05:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 67, Water temp 79
    Dark clouds, windy with intermittent rain, turning to...
    Blue skies, sunny and calm

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    4x50 on :45 desc 1-4 *32-31-30-29

    *Set 1*
    5x200 on 3:00, desc 1-5
    *2:14, 2:12, 2:10, 2:09, 2:08
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    4x200 on 3:00, desc 1-4
    *2:13, 2:11, 2:09, 2:07
    ---300 as 50 BK kick, 50 FR Swim

    *Set 3*
    3x200 on 3:00, desc 1-3
    2:11, 2:09, 2:07
    ---300 FR w/snorkel-agility paddles

    *Set 4*
    2x200 on 3:00
    *2:06, 2:05
    ---200 as 50BK-DA, 50BK DPS-6
    ---Dryland band stretches 5 min

    *Set 5*
    T60 FR Swim, simulate OW start and finish
    Time starting 500, strong steady state swimming (no lap count), time 500 finish.
    *5:50, 5:48

    Warm Down
    200 FR DPS-6

    Comments:
    I had a choice to do Sets 1-4 twice (second round w/toys) or either a T90/T120. None of the options were a compelling choice and heavy rain appeared to be imminent.

    FCGU Coach Neil had a group of swimmers doing a workout but lanes were available, he looked at my workout and then put me in a lane next to a lane with a freshman walk-on distance swimmer who did sets 1-4 with me. I had to work so hard all the way to try to stay close to her as she was finishing about 2-3 seconds ahead of me.

    After Set 4, I did not think I could manage another round, and since the college swimmers were leaving, I chose to do a T60, timing the first 500 and the finishing 500. I am glad I did it, because I had not done an hour straight swim since early January. I feel stronger in the water from doing quality swimming sets, but I still need to get in some longer straight swims more often in preparation for the USMS National 5K in Lake Miramar April 27.

    My arms ached so much for about two hours afterwards, then calmed to nearly normal with an assortment of recovery activities, food and liquids. The dark clouds that seemed about to unleash the next 40 days of rain simply went away and the sun was shining with blue skies, birds singing, etc., when I started the T60.
    Categories
    Swim Workouts
  18. Tuesday, March 5, 2013

    by , March 5th, 2013 at 06:29 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 68
    Sunny, blue skies, humidity at 65%

    Warm Up
    200 FR DPS-6
    900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel

    *Set 1*
    20x50 on :45, best average, w/snorkel-agility paddles
    *31-31-30-30-30-29-30-29-29-30-30-30-29-29-29-28-29-30-29-28
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    200 BR K/bd
    400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
    2(4x25) on :50, *18s/17s

    *Set 3*
    200 BK K w/SDK-8
    200 BK as 25 DA, 25 DPS-6
    3(100 on 1:40, 2x50 on :50, 4x25 on :40)
    *1:12-35-35-16-15-15-15
    *1:08-34-34-15-15-14-14
    *1:07-33-33-15-14-14-14

    *Set 4*
    200 DK w/bd
    400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
    200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
    2(4x25 on :40 w/SDK-8) *14s/13s

    *Set 5*
    6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
    Negative by 50 on :30, Total Time is +1 as #2 flip turn
    *27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51

    Warm Down
    500 FR DPS-6

    Comments:
    Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
    Categories
    Swim Workouts
  19. Monday, March 4, 2013

    by , March 4th, 2013 at 07:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 62
    LCM pool at 83, 98% water clarity.
    Sunny skies, humidity at 51%

    Warm up
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1*
    20x50 FR on :45, w/snorkel
    *33s,32s,31s
    ---300 BK DPS-6 Swim

    *Set 2*
    5x100 FR on 2:00
    *1:04, 1:03, 1:03, 1:03, 1:03...right into
    8x50 FR on 1:00 w/fins; best possible average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    20x50 FR on 1:10
    *29s, 28s
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    5x100 Free on 2:10 w/agility paddles, fins;
    *56, 56, 56, 56, 55...right into
    8x50 Free on 1:10 w/agility paddles, fins;
    *27, 26, 26, 26, 25, 25, 25, 25
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min dryland bands/stretches

    Comments:
    Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
    Categories
    Swim Workouts
  20. Friday, March 1, 2013

    by , March 1st, 2013 at 07:21 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 77
    Cloudy sky with humidity at 75%

    Warm Up
    500 FR ABPT
    250 FR Kick/bd, build 100-100-50

    *Set 1*
    1200 FR w/snorkel-agility paddles
    as 4(100 k/scull, 100 CU, 100 Swim)

    *Set 2*
    250 DK/bd
    300 FLY as 3(50 DK/scull, 50 Swim) w/snorkel
    300 FLY as 8(12.5/RA, 12.5/LA, 25/Strong)

    *Set 3*
    250 BR-K/bd
    8x25 BR on :20 count

    *Set 4*
    4(4x25 Strong on :40 RI, 1:00 Rest)
    a round each of FLY, FR, FLY, FR

    Warm Down
    300 FR ABPT

    Comments
    The session today was supposed to be at FGCU with six quality sets. However that was replaced by a higher priority when my daughter woke up at 5am with stomach cramps, nausea, and could not even keep a sip of water from coming back up. Things settle down a bit after the doctors visit which confirmed her second stomach virus this year. Later when my son arrived home from high school, I walked down to the community pool to do a few laps.
    Categories
    Swim Workouts