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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. Thursday - May 10, 2012

    by , May 10th, 2012 at 04:58 PM (I swim, therefore I am)
    LCM
    *Warm Up*
    1000 FR Desc by 300s, +100 75% smooth 6K, 2min rest
    1000 Swim as 100FR/100BK, build each 100


    *Set 1*
    5x200 BR on 1:00 min rest

    1. K with snorkel
    2. K/S by 50 with snorkel
    3. K/S by 50 with snorkel
    4. Swim build by 50
    5. Swim build by 100

    100 EZ


    *Set 2*

    5x200 FLY on 1:00 min rest

    1. 2(K25, RA25, LA25, S25) build swim
    2. 2(K25, RA25, LA25, S25) build swim
    3. By stroke count: 4(3RA, 3LA, 6S per 50)
    4. By stroke count: 4(3RA, 3LA, 6S per 50)
    5. Swim build by 50

    100 EZ

    *Set 3*

    4x500 FR on 1:00 min rest

    1. EVF focus with paddles, breath every 3rd
    2. Desc by 100 60%-80% effort, breath every 4 alt 50
    3. EVF focus with paddles, breath every 3rd
    4. Desc by 100 70%-90% effort, breath every 4 alt 50

    200 EZ

    Comments:
    Arms and shoulders continue to feel moderately sore and weak from circuit training last night and I experienced some toe cramping during last set (stopped to egg beater and push off pool bottom several times).

    Just trying to stay in touch with backstroke for now, will do more BK specific sets after a few more weeks.

    The BR kick was solid and coach worked with me to extend the body position with more lower back follow up upon kick closure.

    Fly was steady and linear: working on kick timing with forward arm extension. For some reason it feels slightly easier to get a EVF position set up with fly than free.

    During my warm-up and also the last free set I was sensing awkward stroke rhythm connected to my breathing. My theory is that gradually becoming stronger and fitter as a swimmer is making me more aware of the more subtle stroke flaws. Coach identified late and delayed breathing more specifically on my left side. I tried to apply his corrections and looked really stupid for a while. Then later I was able to get closer to correcting the issue by focusing on the timing of my breathing with my stroke pull and less so on the recovery. Hopefully I can integrate this adjustment forward from this point.

    Updated May 15th, 2012 at 08:54 PM by fdtotten (to catagorize)

    Categories
    Swim Workouts
  2. Masters 5K Mira Mar Lake, FL April 29, 2012

    by , May 9th, 2012 at 04:35 PM (I swim, therefore I am)
    Swam first OW: Masters 5K OW event at Mira Mar Lake, FL on April 29. Time - 1hr 18min; First place in Masters Mens 55-59, and Third place Masters Mens overall (because many OW swimmers were at USMS Nationals that weekend)

    Women started five minutes later and (only) three went past me, the first one... Brooke Bennett, just flew by. At the bottom part of the dog leg course there was a surprising amount of wave and wind activity for what had appeared to be a calm lake at the start. I enjoyed the challenge. My finish was not the Bill Rose finish I hoped to do, but I was able to stagger up on to the beach having made my best effort.

    Updated May 9th, 2012 at 08:53 PM by fdtotten (corrections)

    Categories
    Masters Swim Meets / Events
  3. Wed - May 9, 2012

    by , May 9th, 2012 at 04:18 PM (I swim, therefore I am)
    LCM

    *Warm Up*
    1000 DPS -Desc by 100s 1-5,6-10
    10x50 on 50; 1-4@40, 5-8@38, 9-10@37

    *Set 1*
    3(3x200 on 3:30; 3:45; 4:00)
    Target times: 2:45, 2:40, 2:35

    Results:
    2:45, 2:41, 2:38
    2:44, 2:37, 2:32
    2:41, 2:36, 2:29
    200 EZ

    *Set 2*
    1x2000 swim with paddles - EVF focus
    Build pace/effort 50-80% as 2x500, 3x300, 1x100

    200 EZ

    Comments:
    Arms and shoulders felt moderately sore and weak during warmup from Monday circuit training along with tired legs from Tuesday LCM breaststroke kicking with a snorkel.

    First round of the 200s was not focused, but got it together for the next two rounds. Final 50 of final 200 felt like a total failure and I was surprised at the time.

    ..first USMS blog post of 2012.. will to attempt posting my workouts - as inspired by those who are doing it.
    Categories
    Swim Workouts
  4. Starting interval training

    by , March 11th, 2011 at 12:30 PM (I swim, therefore I am)
    After about 15 years of on/off lap swimming, I now have an experienced training partner, a deep water 50 meter pool, and most of the time one person per lane.

    Since late December have been doing cruise free & IM workouts between 4k - 5K SCY Mon - Fri. Feeling somewhat more ambitious I tried some intervals this week. By Thursday, I was nearly wiped out, but managed a final set of Freestyle: 2(3X300)@4:00 desc 1-3; round one 3:50 to 3:42; round two 3:45 to 3:38.

    Today after 3.5K of SKP sets including 24x25@:30 drill/sprint 6 each/Im order, we did Freestyle: 3x100 pace @1:30 then 1000 for time. Did time of 12:31 where the final 700 yards were a total fail. As much as I wanted to stop, it was more important to at least finish and not get lapped.

    Definitely have a long ways to go.

    5/09/2012: after this post I continued to do some swimming, bus skipped 3-4 months during late Spring to mid Fall due to relocation to Fort Myers, FL.

    Updated May 15th, 2012 at 08:55 PM by fdtotten (follow up)

    Categories
    Swim Workouts
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