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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, April 3, 2014

    by , April 3rd, 2014 at 04:39 PM (I swim, therefore I am)
    SCY @FMAC
    77 Sunny, humidity 65%, 81 water

    Although I have not blogged my workouts this last month, I have been swimming. About three sessions per week I have been doing all freestyle workouts as some variation of what I did today:

    Warmup
    200 REV IM
    400 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    400 FR tempo DPS as 16x25 on :30
    *17s/16s, RI...
    12x50 FR on :50
    *34s/33s, RI...
    3(4x50 FR on :50, 2x100 FR on 1:40) w/snorkel
    *50s-34s/33s/32, 100s-1:09s to 1:07s,
    ---1:00
    2(200 FR on 3:00, 2x100 FR on 1:40, 4x50 FR on :50) w/buoy, agility paddles, tube
    *2:23, 1:09/1:08, 34/33/33/32, 2:20, 1:08/1:08, 34/33/32/31
    ---1:00
    3(200 FR on 2:40, 2x100 on 1:20) w/fins
    *200s/2:08-2:06, 100s/1:03-1:02, 50s/30-28
    ---:30 rest
    10x100 FR Steady on 1:30 w/snorkel, agility paddles, fins
    *1:01-:59

    Warm Down
    10x50 FR DPS on 1:00, *37-35
    100 IM EZ

    Comments
    When swimming without equipment, target pace is 1650 goal time of :35/50 or better. Main emphasis is about 5000 yards of approximate race pace effort for OW 5K swim. Sometimes I will do some straight FR swims of 40 to 90 min and for the structured sets I keep the repeats mostly between 25 to 150 yards. 200s will be included more often when/if I am able to hold 200s at/or under 1650 pace with :40 to :50 rest.

    To keep maintaining some speed and feel for the strokes I do workouts like this one two times weekly on alternate days, or a weekend session.

    Warm up
    400 REV IM
    16X25 MF on HR, front/back UW SDK

    *Set 1*
    10x75 FR Hypoxic as 85%/90%/95% on HR rest
    ---100 BK
    3(3x50 FR on 1:00, 1:00 rest) desc 1-3 *32s-29s
    ---100 BR
    12x25 FR on :50 99% w/fins *11s-10s
    ---100 BK
    4-6x25 FR Hypoxic-0 85% HR rest *12s
    ---400 IM Kick

    *Set 2*
    6x125 IM with Fly last length 85% HR rest
    ---50 FR
    6x75 Fly/Bk/Br 95%/85%/95% - 85%/95%/85% HR rest
    ---50 FR
    8x25 IM order Hypoxic-1/0 HR rest
    ---50 FR
    1x100 IM timed *1:10 (on a good day)
    ---400 FR with snorkel-paddles-buoy-tube

    *Set 3*
    5(4x25 FR on 1:00) Hypoxic-1 90%+ *12s
    ---50 BK
    4(2x50 FR on :40, 1:00) *32s-30s
    ---50BK
    4(8x25 FR on :30, :30) *14s-13s
    ---50 BK
    2x50 Free 99% HR rest *27/27
    ---50 BK
    16x25 MF, HR rest, UW SDK front & back

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments:
    More often this workout is harder and takes more recovery than the 5K set.

    Updated April 3rd, 2014 at 04:48 PM by fdtotten

    Categories
    Swim Workouts