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I swim, therefore I am

Frank D Totten

I swim at Florida Gulf Coast University, (FGCU) Aquatic Center and sometimes/or as necessary at the
Fort Myers Aquatic Center, FMAC. My friend and former Coach Chuck Slaght has retired but we remain in contact. When the occasional circumstances require being close to home, I can do a dip and kick at the Catalina lsle Community HOA Pool. More about me...

  1. Monday, June 11 2012

    by , June 11th, 2012 at 04:53 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 88, LCM pool at 84, 85% water clarity.
    Bright sunshine, no clouds

    Warm Up
    200 EZ

    *Set 1*
    1x1000 FR DPS

    *Set 2*
    20x50 FR on :50
    • did 1-8 @39, 9-14 @38, 15-20 @37

    *Set 3*
    1x1000 FR with paddles

    EZ 200 FR

    Today was the first day of a one week swim camp at FGCU so the LCM pool is only available from 11a-2pm this week. For whatever reason, the water temp was way too warm at 84, and in addition, I simply had no energy and strength to make any real effort today. Had enough after 3000 LCM, and got out - no point to struggle further.
    Swim Workouts
  2. Friday, June 8 2012

    by , June 8th, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center
    Air temp 84, pool at 78, water clarity 100%
    Partly cloudy with intermittant sunshine

    Warmp Up
    200 FR - desc by 50, 1-4

    *Set 1*
    1x5000 FR Swim for time

    Time: 1:08:56

    1. 13:50
    2. 13:45
    3. 13:49
    4. 13:52
    5. 13:40

    200 EZ

    • This swim was better than expected and I was pleased with the results, particularly the last 1000 holding a 1:22/100 pace. It was my best effort I could do today by myself as the last 200 took all my focus to hold on.
    • I have not done a straight 5000/5K pool swim since early April or late March, not including the Miramar Masters 5K on 4/29. Previously in January, February, and March I was doing 5000 yard straight swims about 2-3 times a week. Today I wanted see if I still could make a good effort, and was fortunate that a FGCU college student/swimmer offered to get my splits.
    • I was also inspired in part by an article I recently re-read again by Wayne Goldsmith "The Top Ten Technique Tips for Every Swimmer". I was able to keep refreshing my stroke and tempo maintaining momentum thinking about "soft hands and feel", "relaxed, calm" strokes, " the power circle (power on - power off)", and "tall, long, strong".
    Swim Workouts
  3. Thursday, June 7 2012

    by , June 7th, 2012 at 01:49 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 84, pool at 79, water clarity 100%
    Cloudy overcast gray sky

    Warmp Up
    200 FR DPS
    200 FR (K/RA/LA/S) by 25

    *Set 1*
    500 FR Kick with snorkel
    500 FR negative split 250
    • went 2:54/2:48

    *Set 2*
    20x25 on :30 - Fast DPS

    • Ave Stroke count of 13.5 to 14
    • 25s 1-6 were :15
    • 25s 7-20 were :14

    *Set 3*
    2000 IM DR/K/S
    1. 500 Fly DR/S by 50
    2. 500 BK K/S by 50
    3. 500 BR K/S by 50 with snorkel
    4. 500 FR Swim; each 4th 25 no breath with open turn

    *Set 4*
    20x25 on :30 FR - Fast DPS

    • Ave Stroke count of 13.5 to 14
    • 25s 1-4 were :15
    • 25s 5-14 were :14
    • 25s 15-20 were :13

    200 EZ

    • We went to FMAC again because my daughter likes going down the water slide, but tomorrow will be back to FGCU LCM.
    • In set 1, campers were momentarily blocking my view of the clock at the 250, so the 2:54 was a best estimate as I took ten seconds break on an open turn.
    • Set 2 - I was trying to go smooth and fast with a firm kick and a steady, efficient rotational pull.
    • Set 4 - Same as set 2, but with more effort for speed in last six 25s.

    Updated June 8th, 2012 at 01:57 PM by fdtotten

    Swim Workouts
  4. Wednesday, June 6 2012

    by , June 6th, 2012 at 08:15 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatic Center
    Air temp 82, pool at 80, 100% clarity
    Cloudy overcast gray SWF sky

    Warmp Up
    1x800 REV IM - 200 each stroke

    *Set 1*
    1x4000 FR Broken Swim

    1. 1x1000 on 12:30
    2. 2x500 on 6:30
    3. 5x200 on 3:00
    4. 10x100 on 1:30


    1. 1000 - 11:56
    2. 500s - 5:54, 5:49
    3. 200s - 1-3 @2:18, 4-5 @2:16
    4. 100s - 1-4 @1:06, 5-9 @1:05, 10 @1:02

    200 EZ

    I was at the FMAC early AM to avoid day campers, the water was clear, cooler, and there was certainly less distractions on the pool deck and in the water.

    The 1000 was more pull with minimal kick as I struggled to get the complete stroke working together, which continued though the 500s and first three 200s. Starting with 200s 4-5 and through all the 100s, I was finally able to integrate a firm steady kick with the pull.
    Swim Workouts
  5. Tuesday, June 5 2012

    by , June 5th, 2012 at 02:55 PM (I swim, therefore I am)
    LCM @FGCU Aquatic Center

    Air temp of 83, LCM pool at 77, 100% water clarity.
    Gray cloudy sky with occasional light rain

    Warm Up
    200 EZ

    *Set 1*
    1x2400 FR Swim

    as 6x broken 400 continous
    1. 4x50 on :50
    2. 1x200 on 3:00

    50s descended 1-4 @ 41-38
    200s desconded 1-4 @ 2:45 - 2:41

    *Set 2*
    1x1000 Kick/Swim with snorkel

    as 2x500
    1. 500 BR K/S by 100
    2. 500 FR K/S by 50

    *Set 3*
    6(3x100 FR on 1:30)
    • 2 min rest per round
    • hold steady pace each round
    • descend pace by round 4-6

    1. 1:15
    2. 1:15
    3. 1:15
    4. 1:14
    5. 1:13
    6. 1:13

    EZ 200 FR

    Set 3 was really hard and inspired by the visiting coach training a young 16 year old male swimmer in the lane next to me. This swimmer was holding 1:07s on 1:20 at the time. His coach introduced himself to me as one of the USA National Open Water Team coaches preparing for an upcoming USA Open Water camp in SWF. He suggested that my aerobic base appeared to be sufficient for a 5K event, but would need to improve speed and pace with greater training intensity (HR at 80% max) in broken swims of 200s-400s grouped in sets of 2000 to 3000 meters.

    Updated June 5th, 2012 at 04:46 PM by fdtotten

    Swim Workouts
  6. Monday, June 4 2012

    by , June 4th, 2012 at 04:50 PM (I swim, therefore I am)
    SCY @Fort Myers Aquatics Center

    Air temp of 86, pool at 83, 75% water clarity.

    Warm Up
    200 EZ

    *Set 1*
    4800 FR broken swim

    4x continuous
    • 1x400 on 5:00
    • 4x100 on 1:20
    • 8x50 on :40

    • 400s - descended to 4:42 - 4:36
    • 100s - 1:08 ave
    • 50s - 34 ave

    EZ 200 FR

    • Missed LCM at FGCU to take my son to Southwest Florida International Airport (RSW) for an unacompanied minors flight to relatives for a month.
    • Since the FGCU Swim Team has the LCM pool after 2pm, my daughter and I went to Fort Myers Aquatic Center instead.
    • Most of the year, FMAC is a great pool to swim in, but during the summer the pool temp is hot, water cloudy and everywhere is crowded with summer day camp groups. So today we did a basic hour+ workout and left asap.
    Swim Workouts
  7. Friday, June 1 2012

    by , June 1st, 2012 at 05:08 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    • Air temp of 82, LCM pool at 78, 100% water clarity.
    • Dark, massive gray clouds paraded around in the sky above FGCU Aquatic Center.
    • Hourly weather forcast: 100% possibility of precipitation throughout the day.

    Warm Up
    100 EZ

    *Set 1*
    5000 FR broken swim

    5x continuous
    1. 1x500 on 7:00
    2. 10x50 on :50

    Target times:
    1. 500s descend to 6:45 or faster
    2. 50s hold at least :39 in rounds 1-4, on 5 descend to :37

    500 Results:
    1. 6:52
    2. 6:47
    3. 6:45
    4. 6:45
    5. 6:42

    50 Results
    1. 40 to 38
    2. 39 to 38
    3. 39 to 38
    4. 39 to 37
    5. 38 to 35

    5000 LCM Set in 1:16:20

    EZ 100 FR

    Was not sure if I would get in a swim with thunderstorms & rain possible at any moment, and I arrived at the pool later due to kids activities and errands. But the rains came about 30 minutes after I was done.
    • I did much better today swimming with more confidence and focus.
    • There were no rest breaks other than the specified intervals, it felt almost like a continous swim the entire time.
    • During the 3rd 1000 doing the 50s I was feeling tired in my arms; by changing my breathing pattern and relaxing arms more during recovery led to regaining stroke rhythm and momentum.
    • The final 1000 round was stronger than expected, and I was encouraged with my effort throughout the swim.
    • Did the 50s after the 500s as I wanted to finish the set at a fast pace. I should do the 50s on :45, but for now, the slightly more rest allows me to stay under :40 pace, which helps to setup a more aggressive tempo for the 500s.
    Swim Workouts
  8. Thursday, May 31 2012

    by , May 31st, 2012 at 02:11 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center

    Air temp of 80, LCM pool at 78, 100% water clarity.

    Warm Up
    200 S-DR-DR-S by 50

    *Set 1* - LCM
    3000 FR broken 5K tempo & pace
    as 10x300 on 5:30

    • 4:05 Ave pace

    EZ 200

    *Set 2*
    1000 Br/Fr with Snorkel
    • 200 Br kick
    • 300 Br swim
    • 500 FR kick

    *Set 3*
    21x50 on :50 FR with paddles

    • descended 38-36 x7

    EZ 150 FR

    I finally received a new wire cable to replace the one that snapped on the weight stack machine in our exercise room. Did dryland workouts only a few times over the last several weeks, so last night's dryland session was certainly felt in today's swim workout.
    Swim Workouts
  9. Wednesday, May 30 2012

    by , May 30th, 2012 at 03:13 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Typical SWF early summer day with scattered clouds and hourly forcast for 30% chance of thunderstorms throughout the day. Air temp of 82, LCM pool at 77 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 500 to 5K OW race pace
    15 min talking with lanemate Karl

    *Set 1* - LCM
    2000 FR broken 5K tempo & pace

    Swim as 5 rounds:
    • 2x50 on :50
    • 1x100 on 1:40
    • 2x50 on :45
    • 1x100 on 1:30

    • 50s ave @ 38
    • 100s ave @ 1:18

    EZ 200

    *Set 2*
    2000 FR straight swim with paddles
    • Time: 25:58

    EZ 100 FR

    After 5 days off, one would think it should be like a taper, but I usually tend to feel that I begin to regress with breaks longer than 3 days where there is very little or no swimming. The warm up felt excellent, but entire rest of the workout I felt like I had to work hard for average to slow results.

    Over the last six weeks my coach really helped me to take on physical and mental challenges in swim workouts. He pushed me beyond my expectations and strongly believed I could go beyond my comfort zone attaining new levels of swimmming endurance, speed and confidence to set goals. One of the first positive results was a 5K OWS in 1:18.

    Now I will try to continue that momentum as my coach needs to take time off, perhaps indefinitely, to focus on personal health and recovery. I am truly thankful for the time I had with him, and feel a bit selfish that he even gave me and our small group so much of himself. So I sincerely hope and pray everything will go well for him.

    School is out in Lee County, SWF - so my 9yr old daughter came with me to swim next to my lane during warm up. Then she got out to do her Kumon worksheets, read her AR reading list books, and work on her writing Journal. I appreciate her support so much, and when she is not up to it or we have other plans, on those days I will go to our HOA pool early am.

    Updated May 30th, 2012 at 03:49 PM by fdtotten

    Swim Workouts
  10. Thursday, May 24 2012

    by , May 24th, 2012 at 02:34 PM (I swim, therefore I am)
    SCY Warmup, then all LCM @FGCU Aquatics Center
    Today there was an Armada of gray white Cumulus clouds moving across the SWF blue sky of Fort Myers, Estero & Naples, yet somehow still allowing a steady flow of bright sunshine. Air temp of 83, pool temp at 78 with excellent water clarity.

    Warm Up - SCY
    1000 FR build by 200s 1-5 to 5K OW race pace effort
    500 Fly DR/S by 50

    *Set 1* - LCM
    1000 FR
    1. Swim as 2x400 - build each 400 by 100 to 5K race pace
    2. then 1x200 at 5K race pace finish effort

    500 FR kick with snorkel/board

    *Set 2*
    3000 FR
    Swim as 6x500
    • Build each 500 by 100s from cruise to 5K race pace finish

    EZ 100 FR

    Arms/shoulders were tired and sore, did not want to do any intervals, but I got motivated by doing straight swims with descending effort pacing. Tried to imagine I was somewhere swimming in a calm clear lake.

    Tomorrow is a travel day, as also for many others this upcoming Memorial Day weekend, but I hope to get in for an hour swim on Saturday or Sunday morning, and perhaps Monday also. Tuesday is a return trip travel day, with Wednesday, May 30 being the next workout at FGCU Aquatic Center.

    Updated May 24th, 2012 at 02:51 PM by fdtotten

    Swim Workouts
  11. Wednesday, May 23 2012

    by , May 23rd, 2012 at 01:36 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Clusters of puffy white clouds across a blue sky, intermittent sunshine, for another lovely SWF morning with air temp of 80, pool temp at 79 with excellent water clarity.

    Warm Up
    400 FR

    *Set 1*
    3(4x50 on :50, 2x100 on 1:40) with 1:00 rest between rounds
    • did :37 on 50s and 1:17s on 100s

    400 FR kick with snorkel

    EZ 200

    *Set 2*
    8x50 on 2:00 max 4 breaths

    1. 35
    2. 33
    3. 33
    4. 32
    5. 33
    6. 32
    7. 32
    8. 31

    EZ 200

    *Set 3*
    10x100 on 2:00, Goal Time 1:15

    1. 1:14.7
    2. 1:14.3
    3. 1:14.4
    4. 1:14.5
    5. 1:14.2
    6. 1:14.0
    7. 1:13.7
    8. 1:13.8
    9. 1:14.5
    10. 1:11.6

    *Set 4*
    1x1000 FR Cruise with paddles DPS

    EZ 100 FR

    Set 1 felt just ok because it took more effort then expected to do 50s at 37 and 100s at 1:17.

    I was not trying to sprint on Set 2, just smooth and controlled with a long stroke and a firm steady kick to make the 4 breaths per lap. I was barely getting my breath back before pushing off on the next 50, but make a faster effort on the last one.

    Set 3 was really hard. I could only have done this with Coach on deck. After each swim, I was still gasping for air just before it was time to go again. By the 6th 100, I realized I could hold the pace, so then on the last one, Coach told me to go 1:12 or better! The first 50 was OK, and the 2nd 50... all I can say is that I made my best effort.

    After the 1000 cruise my FR stroke felt better and I was satisfied with the workout results.

    Updated May 23rd, 2012 at 09:00 PM by fdtotten

    Swim Workouts
  12. Training and Competition Goals - 4/16/12 to 7/14/12

    by , May 22nd, 2012 at 06:22 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 07:03 AM by fdtotten

  13. Tuesday, May 22 2012

    by , May 22nd, 2012 at 02:57 PM (I swim, therefore I am)
    SCY & LCM @FGCU Aquatics Center
    Brilliant all blue sky, sunny SWF morning with air temp of 72, pool water at 78 and excellent water clarity.

    Warm Up - SCY
    400 FR/BR Swim: alt by 50

    *Set 1* - SCY
    5x300 Fly on 5:00 Desc EZ to fast
    each 300 as 3(25RA, 25LA, 50S)
    • did 3:55, 3:50, 3:44, 3:39, 3:32

    EZ 200 LCM

    *Set 2* - LCM
    500 FR Kick with board & snorkel: steady strong effort

    10x100 FR on 1:40
    • descended 1-4 @1:19-1:16;
    • held steady pace 5-10 @1:16-1:15

    *Set 3*
    1x300 BR kick with board & snorkel: build effort
    4x50 BR swim on :15 rest holding continuous stroke tempo

    1x1200 FLY/Back with Fins (kick, drill, swim) as 4x300
    300s as 2(50K, 50DR, 50S) 300 1&3 Fly, 300 2&4 BK
    Build by 50

    *Set 4*
    3x(2x50 on :45, 100 on 1:30, 200 on 3:00) FR with paddles

    descended 200 each round:
    1. 37s, 1:15, 2:33
    2. 36s, 1:15, 2:32
    3. 37s, 1:16, 2:30

    EZ 100 FR

    Started in the SCY diving pool as the FGCU Team was still in the LC pool. All the lanes were full, so joined in a set with a group of Bonita Springs swimmers and did 300s Fly drill/swim. For some reason today, my fly felt better without the fins, then with the fins later on.

    Did a straight LCM 500 kick set today to begin building up some base for hard effort kicking sets later on. This was followed by a 1,000 LCM block base set towards a goal to average 1:15 100 pace on 1:40. When I can go 2000 LCM at 1:15 ave on 1:40, I will start working on 100s on 1:30 averaging 1:15 pace and also attempting to extend the 1:15 pace though 200s, 300s, & 400s.

    After doing a bit of IM aerobic swimming, I was more tired than expected for the final set of FR tempo/pace swimming with paddles. While I was disappointed with the overall times for this set in consideration of the hard effort I was making, there was some satisfaction to descend the 200s, and in particular the last one, as a left big toe cramp was slowly emerging during the entire 200.
    Swim Workouts
  14. Monday, May 21 2012

    by , May 21st, 2012 at 02:32 PM (I swim, therefore I am)
    LCM @FGCU Aquatics Center
    Beautiful sunny SWF morning with airtemp of 70, with the pool water cystal clear at 78.

    Warm Up
    1x400 FR

    *Set 1*
    1x1000 FR as 5(200 Build), EVF focus
    2(6x50 on :50, 2x100 on 1:40)
    • did 50s @38, 100s @1:17

    *Set 2*
    21x100 FR on 2:00 as 2x100 cruise, 1x100 fast
    goal times: cruise @1:20, fast @1:10

    did cruises @1:22-1:19
    fast 100 results;
    1. 1:11
    2. 1:09
    3. 1:10
    4. 1:11
    5. 1:09
    6. 1:10
    7. 1:09

    EZ 300 FR/DR Swim

    *Set 3*
    5x200 FR on 3:00 with paddles:
    • Desc 1-5
    • did 2:35-2:30

    10x100 on 1:30 with paddles:
    • hold steady pace
    • did 1:14

    EZ 100 FR

    On Mondays I usually need more time to warm up, so Set 1 is a tempo/pace extension of my warmup. For Set 2, I was not sure I would be able to get down to 1:10 more than one or two times, but with Coach there on poolside with two closed fists up in the air telling me I was on pace, I had no choice but to keep working the pace. In the middle of the set I almost fell apart, hence the 1:11, followed by 1:22 cruise swims, but I struggle/hacked my way back to stay with the goals times. It did not feel so great, but I finished what I started, and coach said the FR stroke looked smooth & long (really - felt the opposite).

    I like to swim with paddles rather than pull as it feels closer to my normal stroke and keeps my legs working (which I need since there is little kicking in my workouts at this time). For several weeks I was doing straight swims with variable pacing, but today started doing interval swims with paddles. I strong believe this will contribute towards integration of dryland stength training and EVF focus in my stroke during broken block swims of 1,000 of 3,000 M/SCY at controlled efforts on/or faster than goal pace for 5K OW swims.

    Updated May 21st, 2012 at 03:17 PM by fdtotten

    Swim Workouts
  15. Saturday, May 19 2012

    by , May 19th, 2012 at 11:57 AM (I swim, therefore I am)
    SCY @ Catalina Isle HOA community pool, bright sunshine early morning, air temp 76 and water temp was 81. Five minutes walk away, this pool is oval shaped measuring about 13 yards at the longest straight point to point available. All the flip turns drive me crazy, but it is a good last resort pool and reliable back up to get a swim in to an active day. There is also an exercise room with treadmills, bikes, and a variety of weight stack machines overlooking the pool area.

    *Warm Up*
    4(20 pushups, 10 pull ups, 20 squats, 10 chin ups)
    Moderate ballistic stretching with bands
    200 EZ Free

    *Set 1*
    1x5000 FR swim building by 500 (about 20 laps)

    *Warm Down*
    200 EZ
    Stretches with & without bands

    Did not swim Friday (5-18-12) to provide my wife TLC as she had a double wisdom tooth extraction with an implant that morning.

    Did the early Sat AM swim at the HOA pool so I could be back at the house before everyone woke up and have her birthday surprise ready. My legs are alway a bit wobbly coming out of that pool swimming an hour or more.

    Updated May 19th, 2012 at 04:56 PM by fdtotten

    Swim Workouts
  16. Thursday, May 17 2012

    by , May 17th, 2012 at 09:42 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center.
    There was significent steady rain in Fort Myers, but it was just cloudy at FGCU. The pool water was very clear with temp of 78.

    10x100 FR on 1:30
    did 1-2 at 1:25, 3-4 at 1:21, 6-10 were 1:19 - 1:17

    *Set 1*
    5x400 IM combinations on 1:00 rest
    1. FR/BR by 100
    2. BK/BR by 100
    3. Fly/BK by 100
    4. as 2x200 IM
    5. as 400 IM

    *Set 2*
    1x1200 Fly K/S with fins
    as 8(100 DK on back, 50 Swim)

    200 EZ Swim

    *Set 3*
    Did 500 FR cruise and got out.

    The week's accumulated workouts had already caught up to me by Thursday. I was weak & tired before doing the warmup. Even so as I did the warm up I felt better and loosened up and was ready to go. After finishing the IM combinations set with the 400 IM, there was not much left. The set of kick-swim butterfly with the fins was meant to only 600, but I like the challenge to going fast using the (short) fins doing DK on my back and followed by a smooth & flowing butterfly. I did this a lot in SCY, but found out today it is a lot harder in LCM. Afterwards, I tried to swim a bit more, but clearly was done for the day.
    Swim Workouts
  17. Wednesday, May 16 2012

    by , May 16th, 2012 at 01:31 PM (I swim, therefore I am)
    LCM at FGCU Aquatics Center. Steady rain thoughout the practice, water was clear with temp of 79.

    1x1200 FR as 8(150 desc by 50s 1-3)

    *Set 1*
    10x50 FR on :50 at steady pace
    did 38 ave

    *Set 2*
    5x100 FR on 1:45 at steady pace
    did 1:17 ave

    200 EZ Swim

    *Set 3*
    3(3x200) FR on 3:30 with 1 min rest: controlled desc 1-3 within each round
    target times: 1)2:50, 2)2:40, 3)2:30 ...results:

    1. 2:51, 2:42, 2:31
    2. 2:52, 2:39, 2:29
    3. 2:53, 2:40, 2:28

    200 EZ Swim

    *Set 4*
    4x500 FR with 1:00 rest: swim with paddles

    • 500s 1&3 - 100s 1-3-5 cruise, 100s 2-4 fast
    • 500s 2&4 - 100s 1-3-5 fast, 100s 2-4 cruise

    Warm Down

    My arms and shoulders were sore from dryland training and yersterday's IM sets. By the time I got to the set of 200s I just wanted to survive doing 2:30 pace. I am near the end of the first 30 days of my 90 day base-building training cycle, and swimming at 2:30 or below really wipes me out. Doing individual 100s from 1:15 - 1:10 are doable, but I have ways to go to hold that pace through 200s to 400s at this time.

    Updated May 16th, 2012 at 01:32 PM by fdtotten (corrections)

    Swim Workouts
  18. Tuesday, May 15 2012

    by , May 15th, 2012 at 07:39 PM (I swim, therefore I am)
    400 REV IM

    *Set 1*
    1x1000 FR/BR as 3(200FR,100BR) + 100BR: steady pace
    3x100 on :40 rest as 50BR, 50FR: build by 50

    *Set 2*
    1x1200 Fly/BK as 6x200 (100Fly, 100BK): build each 100
    3x100 on :40 rest as 50Fly, 50BK: build by 50

    *Set 3*
    4x400 on 2:00 rest (build all 50 swims)
    1. Fly: 4(25K, 25DR, 50S)
    2. BK: 4(50DR, 50S)
    3. BR: 4(50K, 50S) with snorkel
    4. IM: 400S

    100 EZ FR

    *Set 4*
    1x2100 FR Ladder Swim
    1. 3(50/50, 50/100, 50/150, 50/200)
    2. as EZ/Strong; 50-200, 200-50, 50-200

    Warm Down

    • Butterfly at aerobic pace feels steady and smooth, but I no illusions, race pace fitness for swimming competitive 100 & 200 races will take some grit and patience to build.
    • Backstroke works good for me when I get my shoulders close to my ears on entry and hug hips on finish.
    • Breastroke pull-kick timing feels like stop and go, so need to get coach to check it out.
    • Freestyle continues to progress, with stronger consistant EVF and more integrated linear breathing alignment with shoulder roll. But still getting some toe/arch cramps at the end of longer swims.
    Swim Workouts
  19. Monday, May 14 2012

    by , May 14th, 2012 at 04:49 PM (I swim, therefore I am)
    LCM - FGCU Aquatics Center

    Staff was still taking down pads, canopies, etc from the big weekend meet. Water a bit cloudy - usually crystal clear.

    1x1000 FR build by 200 1-5
    10x50 FR on :50, did 3(39,38,37) + 37

    *Set 1*
    4(3x100) on 1:45 with 1 min rest, times:
    1. 1:19
    2. 1:18
    3. 1:17
    4. 1:16

    3x100 on 2:15, times:
    1. 1:14
    2. 1:13
    3. 1:12

    300 FR DPS Swim

    *Set 2*
    6x50 on 1:00
    • did :34 ave

    3x50 on 1:30
    • did :32 ave

    200 DPS Swim

    *Set 3*
    3x100 on 3:00, times:
    1. 1:10
    2. 1:09
    3. 1:08

    100 EZ FR

    *Set 4*
    1x2000 FR Swim w/paddles EVF
    • 1000 as 2x500 desc by 100 to 80%
    • 1000 as 5x200 desc 1-5 to 85%

    Warm Down
    2x200 EZ butterfly drill

    With no weekend dryland or pool activity, I felt a bit awkward in the water most of the time. During the 100s my stroke rhythm was on and off resulting with uneven 50 splits compared to my normal standard of even splits. But on the good side, I went under 1:10 LCM in practice for the first time as a masters swimmer. Will start dryland again tonight.
    Swim Workouts
  20. Friday, May 11 2012

    by , May 11th, 2012 at 05:15 PM (I swim, therefore I am)
    Today swam SCY at Fort Myers Aquatic Center. LCM at the FGCU Aquatics Center was not available due to a swim meet. Coach Chuck was down in Naples at the GG pool with the rest of the group.

    Did not do any dryland training yesterday, but I felt like I did during those first several hours after waking up.

    *Set 1*
    Swim FR 1 hour 15 minutes: working on freestyle stroke technique building effort by 300s to maintain aerobic base for 5K OW swims.

    The constant SCY flip turns were disruptive for the first 30 min. Sure enough, after about 3,000 + yards I totally lost count - so just kept going for another 3,000+ completing a continuous swim of 1hr, 15min consisting of 300 builds after an initial 1000 cruise.

    Now aware of my lazy left side breathing against the right arm/should pull from years of casual lap swimming, the possibility of late breath and/or turning head out of linear alignment nagged at me.

    1. Trying to turn my face downward faster after the breath distracted my sense of rhythm, stroke flow, and I could not do it consistently.
    2. After a while I began focusing on the EVF as a timing element to start the head downward naturally with the stroke pull after the breath. That seemed to have some potential.
    3. Eventually I evolved towards extending my shoulders near my head/ears throughout the stroke cycle.

    Swimming with the shoulders around my head/ears appears to me to have helped the most to keep my rhythm flow intact, continue linear head alignment during breathing, and also facilitate the EVF extension and high elbow front catch of each arm stroke. There was no forced shoulder/elbow lifting or straining to do this, more like a natural extension my freestyle stroke. We shall see what Coach Chuck thinks about it on Monday.
    Swim Workouts
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