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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, August 23, 2013

    by , August 23rd, 2013 at 09:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 78
    Sunny, humidity at 78%

    Warm Up
    Bands
    400 FR
    200 FR-K w/snorkel
    200 BR 2(25K,25S) w/snorkel
    200 Fly 2(15K,15DR,20S) w/snorkel
    200 BK
    4x50 FR on HR rest as 25 Fast, 25 EA

    *Set 1*
    10x50s on HR rest, build Smooth to Fast w/max SPL-25 *34s-33s
    ---100 Bk

    *Set 2*
    16x50s FR on 1:00 w/agility paddles-buoy-tube *36-34
    ---200 BK

    *Set 3*
    2(3x100 as broken on :40, on HR rest) negative split goal; 33/31
    *34/31, 33/32, 32/31
    *33/31, 33/30, 32/31
    ---200 Back

    *Set 4*
    2000 FR Swim w/snorkel-fins as mix of kicking, drills, swim

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    The good news is that I have been swimming steady so this summer as compared to the last several summers with 6-8 dry weeks. But somehow I have a reoccurring vulnerable wellness period from the end of end of July through most of August where my lower back is aching, various allergies, arms/shoulders are tender, and my energy levels fluctuate regardless of my ongoing effort towards healthy lifestyle and fitness. There could some correlation with that the second half of summer and early fall is usually the peak workload time for my professional projects and contracts. This week was good in that my lower back has regained a pain-free status without the use of any OTC NSAID, and my energy levels are more consistent.

    I have been working on developing my freestyle speed as sustainable and efficient towards competing in the 200, 100, and 50 events. I was pleased with Set 1 to swim FR 50s of 34/33 with SPL 24-25, as it was not that long ago when swimming FR SPL-28 LCM even slowly was a challenge. Set 3 was supposed to be 2(4x100 broken at 50), but after 3x100 I was really tired, so recovered a while, then attempted another round. Each time the first 50 would feel so steady and smooth, then I would have to really build the kick and power the arms trying to swim a 31 or 30 the second 50. I was really wiped out after finishing Set 3.

    Mon, Wed, Fri are LCM sessions, and Tue, Thur are SCY sessions where Sat is a mix of LCM/SCY or just SCY. The FGCU LCM pool will be transitioned as two SCY courses on Sept. 19 until the completion of the Women's NCAA DIV I season. I will miss LCM, where my preference would be to have access to both SCY & LCM year round for the different training dynamics available from each course.
    Categories
    Swim Workouts
  2. Wednesday, August 14, 2013

    by , August 14th, 2013 at 08:02 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 81 Water temp 78
    Sunny, humidity at 74%

    Warm Up
    Bands
    200 FR
    200 BK
    200 BR 2(25K, 25S) w/snorkel
    200 Fly 2(25K, 25S) w/snorkel
    200 FR-K w/snorkel

    *Set 1*
    2x800 FR on HR rest, desc by 200 1-4
    ---200 Bk
    ---200 FR Kick w/fins

    *Set 2*
    3(4x50 on 1:30, 100 EZ BK) 90-95% effort w/fins *26s-25s
    ---100 BR K/bk
    ---200 as 50BK/50FR

    *Set 3*
    8x100 FR on 1:40 as (50DR/50 Build,SPL 24) w/snorkel
    ---200 FR w/agility paddles-tube-buoy

    *Set 4*
    3(4x25 FR on 1:00, 1:00 rest) w/agility paddles-tube-buoy *36s-35s

    Warm Down
    300 BK/FR
    2x50 FR SPL-22

    Comments
    I have been training consistently with 1-2 rest days/week, but have not been able to post workouts recently. The current project I am doing at work is unusually intensive, but will be completed end of August.

    Updated August 14th, 2013 at 08:07 PM by fdtotten

    Categories
    Swim Workouts
  3. Monday, August 5, 2013

    by , August 5th, 2013 at 09:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79 Water temp 78
    Sunny, then cloudy, humidity at 86%

    Warm Up
    Bands
    400 FR
    200 FR-K w/snorkel
    200 FR-CU as 2(50 Steady/50 Strong)
    200 FR as 4(25 Fast, 25 EA)

    *Set 1*
    3(6x50 FR on 1:10) Odd-Fast @85-90% from dive, Even-EZ/DR
    *29-28-28, 29-28-28, 28-28-28
    ---100 Bk

    *Set 2*
    4x400 IM on 2:00 rest, desc 1-4
    ---100 Kick/fins-snorkel

    *Set 3*
    20x50s FR on 1:00 w/fins-snorkel
    /odd-kick 25RS/25LS (75-85%) *38-34
    /even-CU (85-95%) *31-29

    *Set 4*
    1000 FR Swim, desc by 100s 1-5, 2x

    Warm Down
    300 BK/FR
    2x50 FR SPL-24 w/10 bobs btwn

    Comments
    We went to the school open houses this weekend in preparation for the first day of school this coming Thursday 8/8. My son will begin 11th grade at the Fort Myers High School IB Program, and my daughter will start 5th grade at Allen Park Elementary. The years are going by too fast, as it seems just yesterday when he was beginning 6th grade and she was starting kindergarten.
    Categories
    Swim Workouts