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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 most. After many years of steady stroke skills development I enjoy swimming more than ever.

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 circumstances require being close to home, I swim weekends and early AM sessions at the Catalina lsle Community HOA Pool.

  1. Tuesday, April 30, 2013

    by , April 30th, 2013 at 08:17 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    200 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR as 2(50CU,50 Strong SPL-30)
    4x50 FR on 1:00 *37-36-35-34

    *Set 1*
    10x100 FR on 1:30 *1:18-1:15
    ---200 BK

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-buoy-tube
    *4:01, 3:58, 3:58, 3:55
    ---200BK

    *Set 3*
    8x50 BK on 1:15 *39-38

    *Set 4*
    5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
    *5:15, 5:06, 5:04, 4:58, 4:55

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    Gradually moving towards more intensity in workouts.
    Categories
    Swim Workouts
  2. Monday, April, 29, 2013

    by , April 29th, 2013 at 06:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Sunny, humidity at 75%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    3(2x50 on :50, 1x100 on 1:40)
    *39-38-1:18, 38-38-1:16, 38-37-1:14

    *Set 1*
    1200 FR as DPS @SPL 26-28

    *Set 2*
    10x200 FR on 3:10 w/agility paddles-buoy-tube
    *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33
    ---200BK

    *Set 3*
    10x50 on 1:00 as Kick w/Scull, w/snorkel-fins

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.

    Updated April 29th, 2013 at 06:48 PM by fdtotten

    Categories
    Swim Workouts
  3. 4-27-2013 USMS National 5K OW Champs Miromar Lakes

    by , April 28th, 2013 at 08:36 PM (I swim, therefore I am)
    It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now.

    I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster.

    Click image for larger version. 

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    (left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker

    Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point.

    I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums.

    Updated April 29th, 2013 at 08:13 PM by fdtotten

    Categories
    USA-S Swim Meets / Events
  4. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 05:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

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    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL


    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    Comments:
    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 06:54 PM by fdtotten

    Categories
    Swim Workouts
  5. Tuesday, April 23, 2013

    by , April 23rd, 2013 at 08:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 77
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    1000 FR as DPS @SPL-28

    *Set 1*
    5x200 DK on back-side-front, w/fins on 3:30

    *Set 2*
    400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube
    *5:38, 4:02, 2:38, 1:17
    ---200BK

    *Set 3*
    10x50 FR on 1:00 w/snorkel, smooth@SPL28-30
    *37-35

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles

    Warm Down
    400 FR/BK/FLY
    Dryland bands

    Comments
    Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up.

    Interesting article, surprisingly from the Washington Post:

    Lifelong exercise can help you maintain speed and fitness as you age

    Or go to: http://goo.gl/euXGi

    Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.

    Updated April 23rd, 2013 at 09:58 PM by fdtotten

    Categories
    Swim Workouts
  6. Monday, April 22, 2013

    by , April 22nd, 2013 at 08:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 77
    Cloudy, humidity at 94%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    3(4x50 on 1:30, 1:00 rest)
    *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
    ---200 BK
    ---Warm shower 5 min
    ---300 FR w/agility paddles-buoy-tube

    *Set 2*
    2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
    *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
    ---200BK
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 3*
    3(4x50 on 1:30, 1:00 rest)
    *33-33-33-33, 33-33-32-32, 32-32-31-30
    ---200 BK

    *Set 4*
    2x800 on 13:00, #2 faster than #1
    *10:56, 10:49

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

    While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
    Categories
    Swim Workouts
  7. Saturday, April 20, 2013

    by , April 20th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Cloudy skies with humidity at 73%

    Warm up
    200 FR as 2(25RA/25LA/50CU)
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8, SPL-6 (cycles)

    *Set 1*
    6x200 FR on 3:00 desc 1-3,4-6
    Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10

    *Set 2*
    1000 FR Pull w/agility paddles-tube-buoy
    Steady state technical swim, negative effort second 500

    *Set 3*
    6x200 K on 3:30
    50FR/50BK 3:01
    50BK/50FR 3:00
    50DK-Bd/50DK-bk 2:56
    50DK-Bk/50DK-Bd 2:51
    50BR-Bd/50BR-Bk 3:05
    50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
    51, 49, 48, 46
    49, 48, 47, 45
    50, 49, 46, 44
    49, 48, 46, 44

    Warm down
    200 EZ

    Comments:
    Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
    Categories
    Swim Workouts
  8. Friday, April 19, 2013

    by , April 19th, 2013 at 10:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    4(4x50 on 1:20, 1:00 rest)
    *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
    6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
    *1:15, 1:14, 1:13, 1:14, 1:12
    ---200BK
    ---200 Fly as 2(25RA/25LA/50 DPS)
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 2*
    1000 FR on 15:00 w/agility paddles-buoy-tube
    *13:38 right into...
    4(4x50 FR on 1:00, 1:00 rest) w/fins
    *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
    ---200 Bk
    ---100 FR DPS

    *Set 3*
    2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
    *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
    Categories
    Swim Workouts
  9. Thursday, April 18, 2013

    by , April 18th, 2013 at 08:54 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 77, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    1000 FR as 4(200 CU, 300 DPS)

    *Set 1*
    3x400 FR on 1:00 rest, w/agility paddles-buoy-tube, desc effort by 400 1-3
    4x300 FR on 1:00 rest, w/snorkel-fins, each 300 as 3(25RA-25LA-50CU)
    6x200 FR on :20 rest, build effort by 50 1-4 each 200
    12x100 FR on :10 rest, 50 smooth into 50 FAST
    ---200BK
    ---400 Kick w/fins

    Warm Down
    400-300-200-100 FR on 1:00 rest DPS w/fins-snorkel
    Dryland bands

    Comments
    Moderate recovery workout, no times off the clock, just swimming with variable effort, stroke drills, sets with equipment and a stroke form emphasis on EVF balanced by efficient 6-kick swimming.

    Updated April 18th, 2013 at 09:02 PM by fdtotten

    Categories
    Swim Workouts
  10. Wednesday, April 17, 2013

    by , April 17th, 2013 at 09:14 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    200 FR as 4(25 Smooth, 25 Fast)

    *Set 1*
    4(4x50 FR on 1:10)
    *35-34-34-34, 34-33-33-33, 33-33-32-32, 32-32-32-32, 1:00 rest, right into...
    10x100 FR on 2:00
    *1:18, 1:17, 1:16, 1:16, 1:16, 1:16, 1:16, 1:16, 1:15, 1:15
    ---200BK
    ---400 Kick w/fins

    *Set 2*
    2000 FR w/Agility paddles-buoy-tube
    Do as 4(100 Smooth, 200 Strong, 100 Fast)
    ---200 BR Kick

    *Set 3*
    5x200 FR on 3:00
    *2:40, 2:37, 2:36, 2:36, 2:34

    Warm Down
    3x300 FR on 1:00 rest w/fins-snorkel
    Dryland bands

    Comments
    The goal of swimming the 10x100s and 5x200s was to be at or faster than target 800 M race of 1:18/100.
    Categories
    Swim Workouts
  11. Tuesday, April 16, 2013

    by , April 16th, 2013 at 09:03 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 86%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube

    *Set 1*
    2000 FR as 200 smooth/200 strong, half CU
    ---200 BK

    *Set 2*
    2x400 FR 1:00 rest
    4x200 FR :30 rest
    8x100 FR :20 rest

    Warm Down
    800 IM
    Dryland bands

    Comments
    Swimming FR as DPS with EVF and a steady efficient kick.
    Categories
    Swim Workouts
  12. Monday, April 15, 2013

    by , April 15th, 2013 at 08:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Sunny, humidity at 88%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    400 FR w/agility paddles-buoy-tube
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest)
    *34-34-34-34, 34-33-33-33, 32-32-32-32...right into
    2(4x100 FR on 2:00, 1:00 rest)
    *1:17, 1:16, 1:16, 1:16
    *1:15, 1:15, 1:15, 1:15
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    2000 FR TT as steady DPS *26:44
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    12x50 FR on 1:00
    *35-35-35-34-34-34-34-34-34-33-33-32, 1:00 rest, right into...
    8x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:17, 1:17, 1:16, 1:16, 1:16

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Beginning to feel more in control with the pacing. Overall technical focus is to swim FR with a consistent EVF and a steady kick particularly when building the second 25 of each 50.
    Categories
    Swim Workouts
  13. Friday, April 12, 2013

    by , April 12th, 2013 at 05:09 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as CU swimming
    2x100 FR on 2:00 as 2(25RA/25LA) *1:33, 1:30
    2x100 FR on 2:00 as 2(50CU/50 DPS) *1:25, 1:24
    1x200 FR as 4(25 smooth, 25 Fast BC-2)

    *Set 1*
    3(4x50 FR on 1:00, 1:00 rest) desc by round
    *1)34s, 2)33s, 3)32s, 1:00 rest - right into...
    100-200-300-400-300-200-100 FR on 1:30/100 INT, faster going down
    *1:18, 2:37, 4:00, 5:20, 3:58, 2:35, 1:16
    ---200 BK
    ---200 FR as 2(25RA/25LA, 50 CU)

    *Set 2*
    4x400 FR on 6:00, w/buoy-tube-agility paddles
    *5:22, 5:24, 5:21, 5:19
    ---400 as 4(50BK, 50 FR-CU)

    *Set 3*
    2000 FR as4(200 Smooth, 300 Strong) Focus points;
    -Consistent EVF on DPS w/breathing 2RS/2LS
    -Steady moderate six-kick with pull
    -Build second 25 of each 50
    -Maximize turn pushoffs/streamline

    Warm Down
    600 FR Drills, BK, Fly & BR
    Dryland bands

    Comments
    Reviewing and sharpening FR stroke technique in warmup, long swims, and warm down. Did tempo 50s into a ladder swim followed by 400s pulling. I am considering the possibility that during last several weeks I was on the border line of neural fatigue during some workout sessions. With about two weeks out from the Miramar Lakes 5K OW swim, I will consolidate my current level of fitness towards being fresh and ready to go on race day.

    Neural Fatigue and Swimming
    http://www.swimmingscience.net/2012/...-swimming.html

    Updated April 12th, 2013 at 05:37 PM by fdtotten

    Categories
    Swim Workouts
  14. Thursday, April 11, 2013

    by , April 11th, 2013 at 07:40 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    @SCY Diving pool
    200 yds with water polo ball
    10 min passing
    10 min drive R/L, take pass and shoot cage corners
    20 min 2 on 2 halfcourt WP scrimmage

    *Set 1* @LCM Pool
    1000 FR builds second 25 of each 50, and power push w/tight streamline off the turns
    ---2:00 rest
    1000 FR w/agility paddles as 5(100 Smooth/100 Strong) also build 2nd 25/50 and power push w/tight streamline off the turns

    *Set 2*
    1000 FR w/snorkel as 5(50 kick/scull, 100 CU w/strong kick)
    ---2:00 rest
    1000 FR w/buoy-agility paddles-tube, 3rd stroke breathing, as smooth/long as possible

    Warm Down
    400 FR-Fly-Bk-BR EZ
    Dryland bands

    Comments
    Recovery swimming and water polo (did not throw hard - mostly corner cream puff lobs after I made the goalie move closer to me).
    Categories
    Swim Workouts
  15. Wednesday, April 10, 2013

    by , April 10th, 2013 at 06:44 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR DPS
    200 FR Kick
    400 FR w/agilty paddles-buoy-tuge
    400 FR w/snorkel-fins

    *Set 1*
    6(4x50 FR on 1:20, 2:00 rest)
    *34-33-32-32
    *31-31-30-30 w/agility paddles
    *33-32-32-31
    *32-31-30-30 w/agility paddles
    *32-31-30-29
    *29-28-27-26 w/fins-agility paddles
    ---200 BK
    ---400 FR Kick as 50K/50K-Scull w/snorkel

    *Set 2*
    2x1000 FR on 15:00, #1 w/buoy-tube-agility paddles, #2 no equipment
    *13:45, 13:38, right into...
    10x100 FR on 1:30
    *1-4)1:17, 5-7)1:16, 8-10)1:15

    Warm Down
    400 FR EZ DPS
    Dryland bands

    Comments
    Started with 1200 meters of quality 50s FR followed by a 3000 meter FR endurance set. First time ever for a 29.3 LCM 50 FR from a push off. Finally was able to do 10x100 on 1:30 holding times under 1:20. I ordered two 9402 Yingfa Jammers from Mr. George Park last night, and they are already in the mail today.

    Swimming Science Article:
    Long Course vs. Short Course
    http://www.swimmingscience.net/2013/...-swimming.html

    Some quotes...

    'The most obvious difference between a short and long course is the number of turns: “SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different (Skinner).” Because swimmers alternate different phases more frequently during short course swimming, the swimming portion can occur at a higher velocity, not only due to “breaks” but also because swimmers achieve the highest velocity off the turns (assuming the turn is not horrible).'

    'Skinner adds, “[a] common denominator in long course race analysis (USA athletes) is the constant stroke rate degradation that occurs on every lap of every race. It is the extreme exception when I see an athlete maintain their stroke rate across the pool, and in some cases there is a significant drop off in stroke rate during the second half of each lap of the race. The bottom line here is the fact that the athlete is unable to sustain their neural function all the way across the pool and this leads to significant losses that aren’t that easy to see.”

    Keskinen (2007) formally studied different pool lengths (SCM and LCM) and noted the following differences:

    • Significantly higher blood lactate levels for the 50m pool compared to 25m at each point of curve comparing swimming velocity with blood lactate.
    • Heart rate values were significantly higher LCM.
    • Maximum swimming velocity was significantly higher in 25m pool owing to the turns.
    • The turning benefit via SCM correlated with the difference in maximal speed, difference in maximal force in tethered swimming baseline test, and the difference in countermovement jump performance. (Related to dryland jump performance, note also Potdevin (2011), finding a positive effect of plyometric training on starts and turns, but not on kicking propulsion.)'
    Categories
    Swim Workouts
  16. Tuesday, April 9, 2013

    by , April 9th, 2013 at 05:56 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 as 50FR/50BK
    200 FR as 25 smooth/25 Fast
    400 FR as 50 Smooth/50 Fast

    *Set 1*
    5x200 FR on 3:00
    *2:40, 2:38, 2:37, 2:37, 2:37, :30 rest, right into...

    4x50 FR on 1:30
    *32-31-31-30, 1:00 rest, right into...

    1x1000 FR on 15:00 w/strokemaker paddles
    *13:21, right into...

    4x50 FR on 1:30
    *33-32-31-31, 1:30 rest, right into...

    1x400 FR on 6:00, 2x300 FR on 4:30, w/snorkel-agility paddles-fins
    *4:52, 3:40, 3:36, 1:00 rest, right into...

    7x200 FR on 3:00
    *2:36, 2:36, 2:35, 2:35, 2:34, 2:34, 2:33, :30 rest, right into...

    4x50 on 1:30
    *32-32-31-31

    Warm Down
    400 FR/BK/BR/Fly EZ
    Dryland band resistive & active stretches

    Comments
    Overall my swimming felt better today and the results are satisfactory. The focus was on the 200 freestyle sets at the start and finish to build pace in second 100, and then swim quality 50s fast with a long six-kick stroke. Swims with the equipment were to focus on best possible technique at fast pace with strong effort. When doing these kinds of multiple swim sets, the equipments needs to be organized and prepared ahead of time for quick transitions between swims.

    The results of the final round of 200s on 3:00 are my best this year at that interval, but my HR was high averaging 160-180. I was struggling the last four 200s to keep the my FR stroke functional. But I still managed to swim the final fast 50s in good form using the six-kick to to anchor a longer rotational stroke.
    Categories
    Swim Workouts
  17. Monday, April 8, 2013

    by , April 8th, 2013 at 07:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Overcast and raining, humidity at 84%

    Warm Up
    Dryland band stretches 10 min
    500 EZ FR DPS
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:18s
    4x50 on 1:00 FR desc 1-4, *36-36-35-34

    *Set 1*
    4x400 FR on 6:00
    *5:30, 5:24, 5:21, 5:19, 1:00 rest, right into...

    4x400 FR on 6:00 w/agility paddles-tube-buoy
    *5:28, 5:25, 5:23, 5:21, 1:00 rest, right into...

    4x400 FR on 6:00 w/snorkel-agility paddles-fins
    *5:08, 5:02, 4:56, 4:50
    ---200 BK
    ---200 FR Drills

    *Set 2*
    10x50 FR on 1:30
    *33-32-32-31-32-32-31-32-31-30

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Mondays after two days out of the water always feel awkward, but it must just my thinking. My pace for the 400s is not that good yet, but improving. I hope that in the next two weeks I will be able to swim under 1:20/100 pace with no equipment for swimming a FR round of 4-5 x 400s.
    Categories
    Swim Workouts
  18. Friday, April 5, 2013

    by , April 5th, 2013 at 04:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp , Water temp 79
    Overcast and raining, humidity at 94%

    Warm Up
    Dryland band stretches 10 min
    200 EZ FR DPS
    4x50 on 1:00 FR-CU *41s
    200 FR as 25 smooth/25 Fast
    2x100 on 2:00 FR as 50DPS/50Strong, *1:19s
    4x50 on 1:00 FR desc 1-4, *37-36-35-34

    *Set 1*
    1000 FR on 16:00, broken as 200~3:00/4x50~:50/200~2:50/4x40~:45/200
    *2:45, 39-38-38-38, 2:43, 38-38-38-38, 2:42, right into...

    2(500 FR on 7:30, 3x100 FR on 2:00, 4x50 on 1:00) w/buoy-tube-agility paddles
    *6:48, 1:21, 1:20, 1:19, 38-38-37-37
    *6:43, 1:20, 1:19, 1:19, 37-37-37-36
    ---200 BK
    ---200 FR Kick w/snorkel-fins

    *Set 2*
    5x200 FR on 4:00 w/fins, negative split 100 on 1:15, + 1 second 2nd flip turn
    1)1:11-1:09/2:21
    2)1:10-1:09/2:20
    3)1:09-1:09/2:19
    4)1:10-1:07/2:18
    5)1:08-1:07/2:16

    Warm Down
    400 FR EZ DPS
    Dryland band stretches 10 min

    Comments
    Due to early morning heavy rain, thunder and lightning I arrived later than usual to the FGCU Aquatic Center. I was unmotivated swimming solo in the ongoing rain as the only swimmer in the pool.

    While not sore, but yet feeling not so energetic in the water I labored my way through Set 1 in the broken 1000 then found more feel for the water during the pull set. Decided to do the 200s with the fins and at least enjoy going faster.

    The lifeguards wearing parkas, hoodies, jackets, etc., rotated shifts watching me from the guard chair under the umbrella as the rain just kept coming down. Then as I was finished, and pulled myself out holding the starting block onto the pool deck, and the guard was getting off the chair, several more swimmers appeared on deck to get in!
    Categories
    Swim Workouts
  19. Thursday, April 4, 2013

    by , April 4th, 2013 at 04:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, humidity at 91%

    Warm Up
    Hot shower 10 min
    Dryland band stretches 10 min

    *Set 1*
    4(200 FR on 3:00, 2x100 FR on 1:30, 4x50 on :50)
    *2:52, 1:24, 1:23, 40-39-39-38
    *2:46, 1:22, 1:22, 39-39-38-38
    *2:45, 1:22, 1:22, 40-39-39-38
    *2:44, 1:21, 1:22, 39-38-38-38, right into...

    4x300 FR on 4:40
    *4:15, 4:10, 4:08, 4:06, right into...

    4(3x100 on 1:30, 4x50 on :50)
    *1:23, 1:22, 1:21, 38-38-39-38
    *1:22, 1:22, 1:22, 38-38-38-38
    *1:21, 1:22, 1:21, 38-37-38-37
    *1:21, 1:21, 1:20, 38-37-37-37
    ---200 FR Kick
    ---200 BK

    Warm Down
    1000 FR as steady state swim w/fins-snorkel-agility paddles
    Dryland band stretches 10 min

    Comments
    Broken 5600 FR swim with no water warm-up to simulate possible race conditions. Intended to do 5000, but for some reason had water in my brain and did four rounds of Set 1 instead of three. I will do the next broken 5000 swim without 50s or on :45, and the 300s on 4:30, either this weekend or next Tuesday.

    Without warmup the first 200 felt like an effort of 2:30 although it was slow at 2:52. Did one OW sighting every other 50. The results today are more a realistic snapshot of my current readiness for a 5K OW swim. If I can hold around a 1:24/100 meter pace for the 5K swim, that would be in the 1 hour-10 minute range, as compared to my 2012 swim of 1 hour-18 minutes.

    The 2013 Miramar Lakes 5K OW course will be a one lap 5K swim versus the three lap loop 2012 swim. As someone who has never raced with jammers, I am not yet convinced they will make any significant difference, but I will certainly wear them on race day for I need all advantages I can get.

    Updated April 4th, 2013 at 05:34 PM by fdtotten

    Categories
    Swim Workouts
  20. Wednesday, April 3, 2013

    by , April 3rd, 2013 at 04:57 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Sunny & clear, humidity at 84%

    Click image for larger version. 

Name:	Masters Senior Swimmers @FGCU.jpg 
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    These senior masters swimmers train at FGCU with white sunshirts that also include significant drag. However I have watched them do some very seriously fast 25 & 50 meter swims. I anticipate they will do well at Pan Pacs in June.


    Warm Up

    Dryland band stretches 10 min
    3(200 FR on 3:00, 4x50 FR on 1:00)
    *2:47-40-39-38-38
    *2:42-38-38-37-36
    *2:38-37-36-35-34

    *Set 1*
    6x400 FR on 7:00, desc 1-6
    *5:36, 5:34, 5:30, 5:26, 5:22, 5:19
    ---200 BK
    ---200 Fly as 2(25DK/bk,25RA,25LA,25DPS)

    *Set 2*
    6x200 FR on 3:30 w/tube-buoy-agility paddles
    2:44, 2:43, 2:41, 2:40, 2:37
    ---200 BK
    ---200 BR Kick,DR

    *Set 3*
    4(100 FR on 1:40, 2x50 FR on 1:00, :40 rest) w/fins
    *1:08-31-30, 1:08-30-30, 1:07-30-29, 1:06-29-29

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

    Comments
    In the 400s I did OW sighting 2-3 times per 50 on #1-4. For the 200s FR pulling with paddles-buoy-tube, 2:41 and under is the best I have done so far this training period. I was able to sustain good technical form in FR in all the sets today particularly more effective in closing the final 25s.
    Categories
    Swim Workouts
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