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I swim, therefore I am

Frank D Totten
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  1. Wednesday, March 5, 2014

    by , March 5th, 2014 at 09:34 PM (I swim, therefore I am)
    77 Sunny, humidity 65%, 84 water

    200 REV IM

    500 FR as 4(25RALA, 25CU, 25 DPS, 25 Strong)

    *Set 1*
    2(5x100 FR on 1:20, :40 Rest) *1:11-1:08 (2x)
    ---2x25 FR CU on :30 steady
    2(10x100 FR on 1:30, :30 Rest) *1:09-1:07, 1:08s-1:07
    ---200 BK

    *Set 2*
    10x50 BK on 1:00 w/mAP, *35-32

    ---:30 rest
    12x25 BK on :30 *17-16s-15s
    ---100 BR Kick

    *Set 3*
    20x25 FR on :30 *16-15s-14

    ---4x25 FR CU on :40
    4(5x25 FR on :30, :30 rest) *14s-13

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

    Today's workout was like swimming in bathwater, and my 18 month old goggles kept fogging despite all my anti-fogging remedies. I also should mention that my TYR medium blade fins broke last week, and while I like my 20 year old Force Fins, I prefer the longer stiffer blade fins because for me they help facilitate technical and strength development that transfers over to my swimming without equipment.

    New versions of these items were ordered online along with caps, since last Friday a day before the mini meet, my cap ripped, and then my backup cap also ripped! At least for the meet I had another backup cap (my wife's cap). Thankfully, I have already received the "Items have Shipped" email and will have replacements soon for my goggles, silicon caps, and fins.
    Swim Workouts
  2. Tuesday, March 4, 2014

    by , March 4th, 2014 at 08:14 PM (I swim, therefore I am)
    76 Sunny, humidity 63%, 83 water

    100 REV IM

    300 IM as 4(50DR/25Swim)

    *Set 1*
    400 IM Kick, desc by 25 1-4, x4
    12x50 Kick on 1:00 as 4(3x50 stroke) IMO
    12x25 Kick on :50 as 4(3x25 stroke) IMO

    *Set 2*
    1x1200 FR Steady Swim, DPS w/snorkel-fins-mAP

    *Set 3*
    400 IM as 4(25EZ/25Strong/25EZ/25Fast)

    ---100 BK
    5x200 IM on 3:00 w/slim fins, desc 1-5 *2:42-2:34
    ---100 BK

    *Set 4*
    6(2x25 Fly on :20, 1:00 rest) as 25/smooth, 25/fast

    *16s/15s, 14s
    ---100 BK

    6(2x25 FR on :20, 1:00 rest) as 25/smooth, 25/fast
    *15s/14s, 13s/12

    Warm Down
    10x50 FR on :50, *37-35
    100 IM EZ

    In the Fort Myers-Estero area of SWF, the local year round residents enjoy having our own lanes and only infrequently need to share. From mid February to Easter weekend is the peak snowbird season with various flocks seen everywhere, but mostly seen at Publix and Costco parking lots. The few public pool lap swims are more active as well. So today I had to laugh to myself when I was just about to start Set 2 (the IM set that I did later on as Set 3), I got a tap on my shoulder and at the same time my nearly deaf water filled ears heard nothing, but I saw the lips saying "Can we split the lane?" Of course I smiled and said yes, then got ready for a freestyle swim on the left side.

    Having lived here for over two years I can appreciate the revenue the seasonal residents bring to the area, as nearly one third of my gated community along with other similar neighborhoods in south Fort Myers are part-time homeowners, from all around the USA, and also many from Canada.
    Swim Workouts
  3. Monday, March 3, 2014

    by , March 3rd, 2014 at 10:17 PM (I swim, therefore I am)
    73 Air, 83 Water
    Sunny skies with humidity at 64%

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

    *Set 1*
    10x75 FR Hypoxic as 1/3/1 with effort 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 on :40, 1:00 rest) Hypoxic-0 85% HR rest *13s
    ---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
    ---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
    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

    Goggles were fogging, and the water was warm. Hard workout left my arms tired, even without doing any of the hard swimming with paddles.
    Swim Workouts
  4. Saturday, March 1, 2014, Lee County FSG Swim Meet

    by , March 2nd, 2014 at 11:16 PM (I swim, therefore I am)
    SCY@San Carlos Community Pool
    75 Sunny, Humidity 58%, Water 81

    Florida Senior Games Swim Meet - Lee County

    While not a USMS sanctioned event, this local meet provided an opportunity to get some timed swims off the blocks and hang out with friends. The meet started at 11am and ended about 1:15pm leaving not much time in between events for warm down and rest. I was ready for that, and was prepared to do my events as a quality workout. I did about 3000 yards of pre-meet sets, then EZ 300-400 between events and a 1000 yards of warm down after the last event.

    One goal for this meet was to reset my expectations and focus for swimming competitions. When switching from casual lap swimming to training workouts in early 2012, I made solid gains in training proficiency, but after a successful first competition, an OW 5K swim in April 2012, I struggled with each of the OW, LCM, and SCM competitions I have done since then.

    200 FR: (2:15) 2:10.9, 32.6/33.1/32.9/32.4

    • I still get a bit anxious, before getting on the block, my HR was already 130. The first 50 was very smooth, easy and steady, but the stroke tempo felt off, breathing was awkward, and flip turns were slow, shallow breaking out early.
    • As slow as I attempted to pace the first 100, I still became more tired than expected where it was sluggish to get going on the 3rd 50, as the 64 year old swimmer in the next lane caught up passing me on the flip turn into the final 50. Dead tired, and not able to increase my tempo, I switched to a catch up style rhythm closing the gap to get even but was touched out at the end.

    100 IM: (1:15) 1:08.4, 14.6/15.7/21.6/15.5 (30.3/37.1)

    • Took the fly out light and easy, but my backstroke was clumsy and too flat with the sun in my eyes, as I feared hitting the lane line.
    • Worst ever breaststroke with very little help from my legs. A 22 second BR split is not acceptable (at least not for the next several years), so I will need to work on that kick.
    • The FR finish was only good enough to keep from getting passed. There was no power left, so a sluggish sloppy stroke is how it felt.

    50 FR: (26.9) 26.3, 13.2/13.1

    • Back on the blocks just after my 50 fly warm down swim, the goal was to go out smooth and steady, then come back strong.
    • Again the stroke felt rough, tired, and not the same I as swim in workouts. But the second 25 split is positive.

    50 Fly: (29.8) 28.9, 14.4/14.5

    • Again, stayed in the warm up lane for my 50 Fly after doing the 50 FR.
    • Similar to the 50 FR, I had a slow start because I was not looking at the strobe start light. When there is water in my ears, instead of being only hard of hearing, I am deaf. It is my fault I should have been looking at the starter.
    • The goal was go out easy, come back with a second 25 under 15 seconds, which I did and the stroke felt smooth.

    500 Free: (6:15) 6:02.1, 1:11.2/1:13.3/1:13.2/1:12.6/1:11.8

    • This swim felt the best of all events I did.
    • I decided I really wanted to swim the stroke I do at practice no matter how slow the time would be.
    • Held the stroke count between 11.5 to 12.5. Everything was better including flip turns, breathing with still head, and streamlined body position.

    As I am still in the rebuilding phase of my training, these events were a good test. I know that I need more practice and meet experience to swim in meets the way I train in workouts. I plan to attend another SCY swim meet in Sarasota in several weeks, where I will also set very basic goals and strive to enjoy each swim.

    Updated March 2nd, 2014 at 11:26 PM by fdtotten

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