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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. Thursday, June 27, 2013

    by , June 28th, 2013 at 08:37 AM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 81, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as 5(50RA-50LA-100CU)
    10x25 SDK BC-0 with Shooter Monofin

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:24, 2:20, 2:19, 2:18, 2:17
    *2:23, 2:21, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
    Do each as 3(50DR/50Swim)

    *Set 4*
    3(3x50 FR on 2:00, 2:00 rest)
    *27s-26

    Warm down
    200 EZ

    Comments:
    There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
    Categories
    Swim Workouts
  2. Wednesday June 26, 2013

    by , June 26th, 2013 at 10:28 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 87%

    Warm Up SCY
    800 FR as 4(50RA/50LA/100CU)
    4x150 Fly on 2:15 as 2(25RA/25LA/25Swim)
    4x100 BR on 2:00 as 2(25K/bk, 25Swim)
    6x50 FR-CU on 1:00, desc 1-3,4-6 *34-31s
    10x25 SDK/on front side, BC-0, w/Finis Shooter Monofin

    *Set 1* LCM
    3(4x100 FR on 1:45) desc 1-4
    *1:18-1:12s
    ---200 BR Kick

    *Set 2*
    4x200 BK on 3:30, desc 1-4 *3:10-2:51
    ---400 FR as 4(25RA/25LA/50CU) w/snorkel-fins-agility paddles

    *Set 3*
    8x50s FR on 1:00, Odd-EZ Drill; Even - timed FAST w/agility paddles-fins
    *27.6, 27.4, 26.9, 26.4

    Warm Down
    3x200 IM Steady
    1x200 EZ FR
    Dryland Bands

    Comments
    Today was the last day of swim camp, so now we get the LCM pool all to ourselves one hour earlier. Coach Chuck made me the custodian of a pair of Fins Monofins, the "Shooter Monofin" and the "Trainer 1 Monofin" for the small group program he conducts at FGCU. As monofin newbie, any insights to shorten my learning will always be appreciated.

    Today was my first day with the Shooter Monofin, after a few tries to clear up my novice mistakes like trying to do the normal dolphin kick as well as scraping my knees on the pool bottom coming in from the deep end (that must be one reason why Fort insists on deep water all the way), I was astounded at how fast the water was flowing so firmly around the body. My ankles took a beating, so I should progress slowly towards increasing volume and speed.

    When swimming the four fast 50s in Set 3, my Slim Fins felt so floppy and puny compared to the power generated from the shooter monofin. I will take a look at some other stiffer training fins at least medium length blades.

    Updated June 27th, 2013 at 06:48 AM by fdtotten

    Categories
    Swim Workouts
  3. Tuesday, June 25, 2013

    by , June 25th, 2013 at 10:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts
  4. Monday June 24, 2013

    by , June 24th, 2013 at 10:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 79
    Partly sunny, humidity at 78%

    Warm Up
    400 RIMO
    600 BR/FR by 100 with snorkel
    300 Fly/BK by 50

    *Set 1*
    6x400 IM on 2:00 rest, as 50 drill/50 swim
    ---200 BR Kick

    *Set 2*
    2(3x100 FR on 2:00) desc 1-3
    *1:18, 1:14, 1:08
    *1:16, 1:12. 1:07
    ---200 FR Kick

    *Set 3*
    4x200 on 1:00 rest w/ M-agility paddles
    #1&3 - 2(50 Fly, 50 BK)
    #2&4 - 2(40 BR, 50 FR)

    *Set 4*
    2(4x50 on 3:00, 2:00 rest) from dive
    *30-30-29-29, (EZ 100) 30-30-29-28

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    The 400 IMs were at moderate effort, but then later it was a struggle to swim Sets 2 and 4. Starting out Set 2, the 1:18 100 free felt like 1:10, and then later, the final 1:07/100 FR felt like swimming at 1:18! Go figure.

    About six weeks ago I got a full size table tennis table for our family game room. Since then I have been playing with my wife, daughter and son almost daily. My ten year old daughter has improved dramatically to the point that she can really keep the ball coming back over the net again and again. I was so sore during the first week, but playing table tennis for 30-40 minutes is a good workout. While not swimming specific, I can run around chasing that little white ball pretty good now.

    Updated June 25th, 2013 at 10:19 PM by fdtotten

    Categories
    Swim Workouts
  5. Friday, June 21, 2013

    by , June 21st, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  6. Thursday, June 20, 2013

    by , June 20th, 2013 at 06:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 79
    Partly cloudy, humidity at 88%

    Warm Up
    400 RIMO
    400 IMO as 50K/50DR each stroke

    *Set 1*
    5x50 Fly on 1:00 as 2RA/2LA/2 Swim, *43-41
    5x50 BK on 1:00 as 3DA/6 Swim, *44-42
    5X50 BR on 1:15 w/2 count glide, *54-50
    5X50 FR on 1:00 as 25RA/LA, 25 CU, *40-38

    *Set 2*
    3x400 IM on 2:00 rest, desc 1-3
    #1 EZ, #2 Steady, #3 as 50 EZ/50 Strong
    ---200 FR Kick

    *Set 3*
    1200 FR w/agility paddles-tube-buoy
    Do as 3(200 steady, 100 strong, 100 fast)
    --300 BK

    Warm Down
    400 FR Smooth

    Comments
    Feels like early season training with sore achy arms from drylands and the quality swimming sets done yesterday. After the workout in the FGCU parking lot it was dry and partly sunny, but then within one mile I was driving through down pouring rain, dark skies, headlights lights on, full speed wipers, etc for the next 15 minutes, then the rain stops and the sun shines through about two miles before arriving back at the office parking lot, which is completely dry. Typical SWF summer weather.
    Categories
    Swim Workouts
  7. Wednesday June 19, 2013

    by , June 19th, 2013 at 09:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Partly sunny, humidity at 88%

    Warm Up
    1000 RIMO by 250
    4x150 FR on 1:00 rest, build by 50 as (100RA/LA-4 strokes each/50CU)

    *Set 1*
    5(2x50 FR Fast on 2:00, 100 BK/FR) *32s-31s

    *Set 2*
    5x200 FR on 3:30 w/snorkel-agility paddles
    as 150 CU, 50 Strong
    ---200 BK/FR by 100

    *Set 2*
    3(2x50 FR Fast on 2:00, 100 EZ BK/FR) from dive off blocks
    *1)29.0, 28.3
    *2)28.4, 28.2
    *3)28.0, 28.5
    --300 BK

    *Set 3*
    1200 FR Steady SPL-24/26 with snorkel-agility paddles-fins

    Warm Down
    600 FR Smooth

    Comments
    After the 3K Swim last Thursday in Sarasota, I swam a few times in my community HOA pool, and then returned yesterday to regular training with a 5200 LCM IM and FR endurance workout. I will be phasing in daily IM/stroke sets, with three sessions weekly, focusing on high intensity swimming, and two sessions weekly endurance base training. In addition I have restarted my home dryland program with weights, bands, walking and calenthetics.

    Swimming the IM or stroke sets of Fly, Bk, and Breast currently feel weak and rough, which is my fault for swimming almost only freestyle the last six weeks. I hope that I will not do that again, since I previously would at least swim IM on recovery days. By the end of next week I expect to start swimming stronger in the IM and stroke again.

    At the FGCU LCM pool we can use the blocks (at both ends) almost any time. So now (after my 800 M Pan Pac disaster) about three times a week, I am doing timed sets off the blocks to get more practice and skills. Today I felt awkward on the dive 50 Free swims, but I would think eventually it will feel normal to dive off the blocks. Still, I was pleased to swim under :30 this first session on blocks starting out smooth and building each 50.

    Meets - looking at Clearwater, FL on August 3-4 with indoor LCM pool, and perhaps June Krauser meet in Fort Lauderdale, July 20-21. Depending on how I swim in workouts the next several weeks, possible events could be; 200 IM, 200 BK, 200-100-50 Fly, 200-100-50 Free.
    Categories
    Swim Workouts
  8. Thurs, June 13, 2013 - 3K Open Water, Pan American Champs

    by , June 13th, 2013 at 08:09 PM (I swim, therefore I am)
    The day started with an early morning 90 minute drive to Siesta Keys Beach, Sarasota arriving at 7:15 am for check-in, number marking, and pre-race meeting. I did a quick 5-min warm up to get used to the salt water, as my last salt water swim was in Waikiki-1993. My goal was to enjoy the swim and keep my stroke smooth all the way.

    It was a beach running start in waves according to event and age (as under or over 50). When the men's 3K 50+ wave started, I went in on the side of the pack and let most of the group go as I stopped about mid waist to adjust my goggles. A triangle course, the first leg was against the surf and mild swells, and then a longer second leg, with the return leg parallel to the beach. With only five minutes between each wave the course quickly became crowded over three laps around. But by the middle of the second lap I had passed most the "pink" colored 50+ caps.

    I ended up with the time of 47.29, a solid result for the 75-80% effort I made in the 3k, and 5th place is reasonable considering the 55-59 age group was competitive with 40.57 and 42.47 for 1st & 2nd. Results: ​http://goo.gl/YHp5D

    Updated June 13th, 2013 at 09:11 PM by fdtotten

    Categories
    Masters Swim Meets / Events
  9. Friday, June 7, 2013

    by , June 7th, 2013 at 09:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Cloudy, humidity at 88%

    Warm Up
    400 FR
    4x50 on :50 *43-40

    *Set 1*
    5x400 FR on 7:00 desc 1-5
    *5:45, 5:43, 5:41, 5:38, 5:35
    ---200 BK/FR by 100

    *Set 2*
    12x50 FR on 1:00 w/fins
    Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s
    --100 BK

    *Set 3*
    10x100 FR on 1:40 w/agility paddles-buoy-tube
    *1:21 to 1:17

    Warm Down
    600 FR Smooth

    Comments
    Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
    Categories
    Swim Workouts
  10. Wednesday, June 5, 2013, 800 M FR Pan American Championships

    by , June 5th, 2013 at 09:47 PM (I swim, therefore I am)
    `
    A rainy soggy day as I drove the 90 minutes to Sarasota with my daughter, we arrived at noontime, checked in the meet/events and calculated I would swim about 4:40pm.

    The SCY warmup felt excellent, and I was confident I would at least equal my fictitious entry time. However my actual performance shocked me when I had some kind of panic attack after 100 meters to the point that I wanted to stop swimming and gasp for air. Rather than quit, I slowed down to warm up tempo, but was never able to get in the racing mode. I just do not know what happened as I did not even come close to the way I have trained in workouts.

    I will still do the 3K next week, but realistically what I will do afterwards is to focus on masters local meets in a range of events, learning how to better manage myself in pool competition as well as to only enter times I have actually done in a TT or a recent meet. It was foolish of me to enter an LCM championship meet without any recent actual times or meet experience in over 25 years. While I am mentally prepared to work hard at training, I seem to need more experience and confidence for competition.
    Categories
    Swim Workouts
  11. Tuesday, June 4, 2013

    by , June 4th, 2013 at 05:10 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Cloudy, humidity at 74%

    Warm Up
    800 FR as 400 DPS, 400 Steady

    *Set 1*
    4x50 FR on 1:15
    * 34-34-33-33
    ---200 BK/FR by 100

    *Set 2*
    4x100 FR
    from dive, as 50 steady/50 strong

    Warm Down
    600 FR Smooth

    Comments
    Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.

    Updated June 4th, 2013 at 05:28 PM by fdtotten

    Categories
    Swim Workouts