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Goals, Periodization, Lessons Learned

  1. Friday, July 15, 2016 - Reset & Goals

    by , July 15th, 2016 at 12:28 PM (I swim, therefore I am)
    As always, the summer progresses more quickly than preferred. Our family vacations to Shanghai, Japan, and NJ (Princeton & Monmouth Junction) are over. I'm now in the second week of restarting fitness activity after nearly a three months lapse.

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    Workouts from July 6 - this post
    *Alternated on days 7/6-13, both daily from 7/14

    1. 1,000-1,500 (100s/200s as FR-Swim/BF-K or BR-K) in HOA pool
    2. 1-2 mile walk/jog in neighborhood **Thanks to the savvy Speedsters local running community I recently brought Roka Clifton 2 at nearly 50% discount. These running shoes are amazing! For first time ever, I can run with such comfort and far less aching afterwards.

    *1-3x Daily (morning-afternoon-evening)

    1. Bands - lighter resistance upper body
    2. 10-20 Squats, 5-10 Pushups,
    3. 10 min stretching, poses, planks

    *Previous benchmarks from March 2016:

    • Swimming - 60 minute SCY swim at 1:15/100
    • Running - 60 minute run at 9:15/mile

    Short Term Goals - by 9/1/2106

    1. Log or journal fitness and training to sustain momentum.
    2. Return to weekly OWS at Vanderbilt Beach ASAP.
    3. Support my friends by volunteering at local triathlons, running events.
    4. Lose the 20 pounds gained during time off.
    5. Get stronger, begin moderate weight training.
    6. Get more flexible, specifically core area & lower body - consult with a trainer.
    7. Run with Speedsters 1-3 times weekly.

    Goals before 10/1/2016

    • Swim 60min at 1:15, Run 60min at 9:15
    • Join Masters and/or Tri swim training group(s) either am or pm.
    • Enter an OWS or USMS meet with a friend(s).
    • Enter a local area 5K along with Speedsters.

    Longer term, before April 1, 2017

    1. Borrow a bike to tryout riding in some shorter tri group training rides (I used to ride extensively in teens, 20s & early 30s). Could lead to buying a bike to make riding an ongoing activity.
    2. Complete a one hour swim at 1:12/100 pace.
    3. Participate in a half marathon.

    I have a lifelong recurring boom and bust cycles with fitness activity relative to life circumstances. My prior cycle of uninterrupted training and fitness was almost two years partly to encountering a great network of friends through the SWFL OWS FB group I joined in 2015. One upside during this time away from fitness activities and training has been increasing professional opportunity and growth.

    MFI Hearing Aids
    An added dimension to my running is the MFI (made for iPhone) hearing aids which recently replaced my six years old HAs. Any audio generated from the iPhone can be transmitted directly through the HAs via a proprietary bluetooth connection. Needless to say, it provides a wonderful experience to run with music or anything one would to listen to while running.

    Even more basic - but so magical for me, it very effectively makes phone calls much more clear and less intimidating. In fact recently I was able watch a webinar on my large screen via PC and also simultaneously on my iPhone via youTube where I could hear everything so well without any captions while typing notes notes the entire session.

    Updated July 15th, 2016 at 01:45 PM by fdtotten

    Swim Workouts , About Me , Planning
  2. Training and Competition Goals - 4/16/12 to 7/14/12

    by , May 22nd, 2012 at 07:22 PM (I swim, therefore I am)
    1. To complete first 90 day training cycle (TC1) 4/16/2012 - 7/14/2012.
    2. To continue, maintain, diversify dryland strength & flexibility program towards personal fitness, enhancement of swimming, and overall physical performance. Provide encouragement and supervision for my wife and kids in their use of our exercise room.
    3. To prepare highly nutritional and well balanced daily meals, snacks for our kids, wife, and myself.
    4. To ensure as best possible daily good night sleep for everyone in our family.


    OW 5K under 1:20:00.00
    • Mira Mar Lakes Open Water Festival Masters 5K on April 29
    • Time: 1:18

    • Further competition to be considered during TC2 based on my results from TC1 and availability to participate. OWS events will be a preference, perhaps a USMS Postal event, along with LCM, SCM, and SCY meets as possible. I have professional and family constraints which restrict possibilities to local & regional events for most of 2012.

    LCM FR Goal training sets:
    • 20x100 on 1:30 @1:15
    • 5x200 on 3:00 @2:30
    • 5x400 on 7:00 @5:00
    • 3X200 on 5:00 @2:20
    • 3x100 on 4:00 @1:07

    LCM IM Goal training sets:

    To build endurance base in Fly, Back, Breast for interval training in TC2. Basic endurance protocal;

    • Fly & BR; 6x100 or 3x200 LCM any pace on 1:00/2:00 rest, build by 50 without stroke failure
    • IM: 4x200 or 2x400 any pace on 2:00/3:00 rest, build by 50/100 without stroke failure
    • Back; 8x50 on 1:00 @39 or 4x100 on 2:00 @1:20

    Stroke Technique

    Ongoing refinement of stroke techniques for best possible sustainable efficiency.
    • Streamlining
    • Breathing
    • EVF pull at fast pace and when tired
    • Follow through pull & recovery with body aligment on both rotation and undulation strokes


    I have tried to outline basic goals for my first 90 day training cycle, although already halfway completed. This 90 day training cycle (TC) is a collection of basic micro 4-7 day work/rest training periodizations for both swimming and dryland, and subject to the whims and flow of family life and other obligations.

    The swimming I did before starting this first TC was general lap swimming with an occasional strong effort. The difference for me now is training focus, goals and having a Coach on deck Mon, Wed, and Fri who inspires me and other swimmers. After my 5K OW swim, I typed out a competition goal times "wish list", that I will review when starting TC2.

    In high school and college I was a seasonal swimmer, and my previous masters swimming was about participating in events more than training and preparation. Now I want to build a good endurance swimming fitness towards reaching my training goals and to have fun competing. At the moment I am motivated take on the challenge.

    Updated May 23rd, 2012 at 08:03 AM by fdtotten