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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. Monday, September 30, 2013

    by , September 30th, 2013 at 09:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85 Water temp 78
    Sunny, cloudy, humidity at 75%

    After meetings all morning and then a dental appt., by early afternoon stopped at FGCU and did 3K as;

    Warm up
    200 RIMO
    200 IM as 25K/25DR

    Sets
    20x50 Kick on 1:00, 5x each stroke
    ---100 Bk SPL-8/9
    40x25 on
    :30, 10 each stroke
    ---100 IM EZ DPS
    10x100 FR pull w/AP on 1:30, steady
    desc 1-10 *1:12-1:05

    Comments
    Did 2K Sunday as 1K kicking, 1K FR
    dr-swim w/snorkel-paddles-fins. Tomorrow I will return to the early morning sessions.
    Categories
    Swim Workouts
  2. Friday, September 27, 2013

    by , September 27th, 2013 at 10:13 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Sunny, cloudy, humidity at 75%

    Warm Up
    Bands
    200 BK K-DR-S
    200 BR K-DR-S
    200 Fly K-DR-S
    300 FR K-DR-S
    400 MF as 4(75 K/bk, 25 SDK)

    *Set 1*
    6x75 FR Pull on 1:10, desc 1-3, 4-6 *51-48s
    ---100 BK ez on 1:30
    20x50 FR on :50 *31-30 SPL-11/12 w/snorkel
    ---100 BK ez on 1:30
    6x25 FR on :50 BC-1 Fast, *12-11s
    ---100 BK ez on 1:30
    10x50 FR on 1:00, 1-9)*29s @SPL-12, 10)*27
    ---200 BR Kick
    ---200 BR SPL-6

    *Set 2*
    3(6x25 on :50) 1)Fly *13-12, 2)Bk *14-13, 3)BR *17-16
    ---200 BK
    2(4x25 FR on 1:00) BC-0 *11s
    ---200 BK

    *Set 3*
    1000 FR KDS as 5(50K-RS/LS, 125CU, 25 FAST DPS)
    /with ap-fins-snorkel

    Warm Down
    200 IM EZ
    100 IM EZ

    Comments
    Finally a day without rain. After doing the bands on deck, I thought that my legs and arms seemed moderately tired, but I swam better today than I expected.

    My first SCM master meet ever will be the Shark Tank SCM Meet, Nov 9-10 in Sarasota. On Saturday I will need to choose between 400IM/200FR/100Fly as my first event, then 100IM/100BK/50FR as my second event, with the 400 FR as a possible 3rd event. Sunday starts out with the 1500 FR , but I lean towards the 200 IM and then two events later the 50 Fly. Although I am tempted to try the 200 Fly, perhaps the 100 Free and the 50 BK might be more reasonable, which are before and after the 200 Fly.
    Categories
    Swim Workouts
  3. Thursday, September 26, 2013

    by , September 26th, 2013 at 04:56 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 80 Water temp 79
    Hard rain on and off, sunny, cloudy, humidity at 95%

    Warm Up
    Bands
    400 REV IM
    4(2x50 on :15 rest) IMO, 50 as 25K/25DR

    *Set 1*
    6x75 BK on :10 rest, as 25K/25DR/25 Fast
    6x75 Fly on :10 rest, as 25dk-bk/25DR/25 Fast
    6x75 BR on :10 rest, as 25bk/25DR/25 Fast
    ---200 BK

    *Set 2*
    2(10x50 FR on 1:00, :30 rest)
    1-10)Snorkel-tube-buoy-agility paddles *32-30
    11-20)FR-CU Drill, w/snorkel-agility paddles *30-27
    ---200 BK

    *Set 3*
    500 Kick/mf, each 25 as(15/sdk, 10/bk)
    6x25 K/mf shooters on :40
    ---200 BR

    *Set 4*
    10x100 FR on 2:00
    *1-5) 1:02-59, 6-10) 59-57
    ---50BK

    Warm Down
    Shower

    Comments
    The rain was pounding down, then ten minutes later the sun shines through the rapidly moving clouds only for the hard rain to return another 10-15 minutes in an ongoing cycle for most of the time I was in the pool. Being moderately weary from yesterday, it was not until the second half of Set 4 that I began to get some momentum going. Then the guards temporarily closed the pool due to thunder, no problem, I had just started a recovery swim thinking about leaving early anyway.
    Categories
    Swim Workouts
  4. Wednesday, September 25, 2013

    by , September 25th, 2013 at 05:02 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 73 Water temp 79
    Raining, dark and cloudy, humidity at 91

    Warm Up
    Bands
    200 BK 50K/150DPS
    200 BR 2(25K/75DPS)
    200 Fly 2(25K/75DPS)
    200 FR 50K/100CU/50DPS
    4(2x25)IMO DPS@80%

    *Set 1*
    ---100 FR Kick/bd-fins
    2(4x25 FR Kick Fast on 15, 20, 25, 30) w/bd-fins
    ---200 BK

    *Set 2*
    3(4x50 FR on 1:10) 50s 1-3 as CU, 50/4 Swim, desc 1-4
    1/with L-agility paddles-snorkel *32, 30, 29, 28
    2/with snorkel *30, 29, 28, 27
    3/with M-agility paddles *29, 28, 27, 26
    ---200 BK

    *Set 3*
    ---200 Kick/monofin shooter, as 4(25sdk/25/bk) EZ
    4x50 kick/mf Fast on 1:20, desc 1-4 from 85%, as 25sdk/25bk
    *10/13/24, 9/12/23, 8/12/22, 8/11/21
    ---200 K as 2(50BR/bk,50dk/bk)

    *Set 4*
    10x300 FR on 4:00, 300 as 3(75CU/25DPS Fast) steady desc 1-10, w/snorkel-agility paddles-fins
    *3:26-3:17

    Warm Down
    4(2x25 on :15 rest) IMO EZ DPS
    200 FR SPL-9

    Comments
    Seems that I require about a week to adjust from LCM to SCY, just I did previously from SCY to SCY, even though I have been training consistently throughout. Set 1 was something coach Chuck tossed out at me while I was doing a few minutes of bands on the deck, as I normally do not kick with the board. It was harder than expected, and I thought I had a break between the two rounds, but he was yelling at me to keep going so I did. The first one was about 11, and then I just went as fast as I could when he said go. Later he said I ranged from 10-12s.

    In doing Set 2, I descended with catch up freestyle drill 50s 1-3 with 50/4 being FR DPS about SPL-12/13. I switch around the equipment to make it interesting and to keep refocusing on blending technique, power, and body balance.

    Set 3 was my request so coach Chuck could get the results and split the 25s. I had been doing quality fin swimming almost daily with the longer stiffer TYR fins (compare to the shorter floppy Slim Fins I have). When I started using the Finis Monofin Shooter again last week I was able to quickly adapt over several days. Coach Chuck says my goal for underwater 25s should be at 7, so today I got down to 8, and that is a good start. We did not focus so much on the total 50 time as much as each 25. The splits are from his watch for each 25, foot to hand touch, and then total time including the open turn.

    Set 4 was just some base yardage for 2.5K OW I am doing in October 5 in Sarasota as a cycle of freestyle drill with faster 25s. The 3K will be one loop, and I plan to start the swim out about 75% and build from there.

    Updated September 26th, 2013 at 07:56 AM by fdtotten

    Categories
    Swim Workouts
  5. Tuesday, September 27, 2013

    by , September 25th, 2013 at 08:30 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74 Water temp 81
    Partly cloudy, humidity at 71%

    Warm Up
    Bands
    400 REV IM
    4x25 Fly on 5 bobs, DPS
    4x25 BK on 5 bobs, DPS
    4x25 BR on 5 bobs, DPS
    4x25 FR on 5 bobs, DPS

    *Set 1*
    3(4x50 FR on 1:20) desc 1-4
    *33-32-31-30 FR CU w/snorkel
    *30-29-28-27 FR w/snorkel
    *28-27-27-26 FR CU w/fins
    ---200 BK

    *Set 2*
    6x150 FR on 2:20 w/snorkel, agility paddles,buoy-tube, build by 50 1-3
    *1:50, 1:46, 1:42, 1:45, 1:42, 1:41
    ---200 DK/bk

    *Set 3*
    2X;
    8x50 K/mf on :50 (25 SDK bc-0, 25 DK/bk) *32-26
    4x100 FR-CU w/f-sn on 1:30, 59-57
    400 FR^ w/f-sn-ap) on 6:00, 400 as 4(75 CU/25 FAST) *4:20, 4:17

    Warm Down
    200 IM EZ DPS
    2x50 FR SPL-9
    4x25 FR SPL-9

    Comments
    First week of all SCY swimming, and still becoming adjusted. The water is on the warm side due to all the daily heavy thunderstorms the last 10 days. Will be doing a 3K OW swim October 5th in Sarasota, and then a SCM meet in Sarasota early November.

    Updated September 25th, 2013 at 10:03 PM by fdtotten

    Categories
    Swim Workouts
  6. Thursday, September 12, 2013

    by , September 12th, 2013 at 11:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 84 Water temp 79
    Partly cloudy, humidity at 75%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    400 RIM as DPS
    200 IM kick as 25 fast/25 steady

    *Set 1*
    1x1000 BK as 10x100, each 100 as 25 Fast/75 DPS
    ---200 BR K w/snorkel

    *Set 2*
    5x200 BR on HR rest, 200 as 2(25 Fast/75 DPS) #2&4 w/snorkel
    ---100 DK/bk

    *Set 3*
    3x200 FLY on HR rest, 200 as 2(25 Fast/25 DK/bk/50 DPS) :30 rest, right into...
    3x200 FLY on HR rest, 200 as 2(75 2RA-2LA-3S/25 Fast) w/snorkel
    ---100 EZ BK kick/fins

    *Set 4*
    10x50 FR kick w/fins-snorkel on 1:00, steady desc 1-10 *38-32, 1:00 rest right into...
    4x300 FR on HR rest, 300 as 3(25 FAST/75 CU) w/fins-agility paddles-snorkel

    Warm Down
    200 FR SPL-22/24
    200 BK DPS
    100 BR DPS
    2x50 FR SPL-24

    Comments
    This week has been mostly IM and stroke base endurance swimming with quality 25s and 50s. Some of the highlights were a 17.6/25 BR, 14.3/25 BK, 12.8/25 Fly, and 12.2 FR all from a wall push. The times were from coach Chuck's watch in a 50 LCM pool, so most likely not that accurate. But I did get a good set of quality 50s in FR yesterday doing 3(4x50 FR, EZ 100 BK) on HR rest at 85%-95% 1-4 doing 33-31-31-30, 32-31-31-30, 32-30-31-29. Finally I was able to see my doctor today for the annual checkup, and all is well, the only problem I have is that I am getting older! I guess it is a good sign to not be taking any prescription medications at age 57. For my birthday yesterday I made my kids some of their favorite menu items for dinner, Beef Chow Fun and Chocolate Cupcakes with vanilla ice cream inside.

    Updated September 14th, 2013 at 06:46 PM by fdtotten

    Categories
    Swim Workouts
  7. Wednesday, September 4, 2013

    by , September 4th, 2013 at 10:25 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76 Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    Bands
    400 BK as 2(50K,150DPS)
    200 BR as 2(25K, 75S) w/snorkel
    200 FLY as 2(25K, 25RA/LA, 50S) w/snorkel
    200 FR as 50K, 50RA/LA, 100 CU w/snorkel
    1x50 as 25 Fly-Fast/25 BK-EZ *14.0
    1x50 as 25 BK-Fast/25 BR-EZ *15.8
    1x50 as 25 BR-Fast/25 FR-EZ *18.7
    1x50 as 25 FR-Fast/25 BK-EZ *13.2

    *Set 1*
    3(3x100 FR on HR rest, 100 ez/BK) 100 FR as 50 Steady/50 Fast Negative -2 or -3
    *36-34, 36-33, 35-32
    *37-33, 35-33, 35-32
    *38-32, 35-33, 34-31
    ---200 Bk

    *Set 2*
    2(4x25 dive 25s, walk back)
    Fly *13.4, 13.2, 13.3, 12.8
    FR *12.7, 12.4, 12.5, 12.0
    ---100 BK

    *Set 3*
    4x200 FR on 3:00, desc 1-4 w/snorkel-agility paddles-buoy-tube
    *2:44, 2:42, 2:38, 2:37, right into...
    6x100 FR on 1:40, desc 1-6 w/snorkel-agility paddles-buoy-tube
    *1:21, 1:20, 1:19, 1:18, 1:17, 1:16
    ---100 EZ BK
    ---10x50 BK Kick/RS-LS on :50, w/fins *38-34

    *Set 4*
    4x300 FR on 5:00, desc 1-4, 300 as (50K, 50RA/LA, 100 CU, 100 Swim)
    /with snorkel-agility paddles-fins
    *3:42, 3:40, 3:37, 3:33

    Warm Down
    400 BK/FR DPS
    2x50 FR SPL-24

    Comments
    FGCU Aquatic Center pools will be all SCY starting Sept 19. While I will miss LCM, I am looking forward to training SCY too, it would be convenient to have both options. In this part of Florida, the raining season has continued with daily afternoon intense thunderstorms, but I have managed to swim most mornings and avoid the worst of the weather. My kids will soon have their nine week academic progress reports in hand, but when looking at the online results I can see that they are on target for their goals at this point. We are looking at some family trips either in Orlando or Fort Lauderdale to reward their good performances so far.

    Set 1 was the most challenging set today. The focus was to get out smooth, steady at SPL-28 and then come back as strong as possible but at max SPL-32. I did the best when I breathed the least, so my results were unsteady, but the last one really had me gasping at the end! Then after swimming to exhaustion in Set 1, attempting fast 25s in Set 2, Set 3 results were good because my SPL for FR pull w/paddles is averaging 3-4 strokes/50 less than three months ago, but I am doing the same times. As for my starts/dives, after saying it again and again, I will have to do starts/dives almost daily to really master consistent performance! Once again...I have not done any dives for several weeks, and it certainly was evident today! In Set 2, my one good dive with strong underwater and effective breakout was #4-Fly in 12.8, as all the other dives were embarrassing.

    The last six weeks, I switched to training with TYR Flex Fins (size M), which are longer and stiffer than my Slim Fins. With daily use doing either skill and drill swims, or fast quality and power swims, my ankles, legs, and core are certainly stronger. It takes a lot of effort to swim fast and as best possible technique with these fins and/or also combined with agility paddles. Today doing set 4 I was able to crank out some solid swims! It feels so great to swim fast on the last set.

    Now that September is ticking away, the weeks will go by faster and faster as we near the end of 2013, so I need to get my Rowdy Gaines SCM Meet entries in ASAP, and plan out what other meets to attend.
    Categories
    Swim Workouts