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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, July 15, 2013

    by , July 15th, 2013 at 06:06 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly sunny, humidity at 73%

    Warm Up SCY
    400 FR as 50CU/50Swim
    4x300 FR on 1:00, 300 as 100K/50RA-50LA/100CU w/snorkel
    300 BR as 6(25K/25Swim) w/snorkel

    *Set 1*
    4x100 FR on :30 rest as 50CU/50 Strong SPL-26/27
    2x50 BK on 1:00 *40
    4x100 FR on :30 rest w/agility paddles-buoy-tube, *1:16-1:12
    2x50 BK on 1:00 *39
    8x100 FR on :30 rest as 50CU/50 Strong SPL-22 w/fins
    2x50 BK on 1:00 *38
    4x100 FR on 1:00 rest desc 1-4, *1:12-1:07
    ---100 BR Kick

    *Set 2*
    5(5x50 on 1:00, 2:00 rest)
    Rounds 1-3-5 FR as 25CU/25Build w/fins-snorkel
    Rounds 2-4 Fly w/fins
    ---200 BK

    *Set 3*
    4x200 FR on 1:00 rest as 4(20 meters fast/80 smooth)
    ---100 BK

    *Set 4*
    4x50s FR as #1-3 timed off blocks, #2-4 EZ swim
    *28.02, 28.97

    Warm Down
    2x100 FR SPL 26
    1x100 BK

    Comments
    As the workout progressed towards the end to Set 2 I was still moving along well, however I could sense my kicking power and hand feel for the water beginning to fade. Set 3 was fun, but I was quite tired at the end (more warm-down was needed in retrospect), and getting on the blocks for Set 4 I could feel my joints aching.

    The first fast 50 I was too long underwater before the breakout, and then as I tried to build the last 25 my stroke felt ragged and less than powerful. At that point I should have just mentally prepared for the second fast 50 as a strong, long, and smooth effort no matter what the time. Instead I tried to power my way to a faster time resulting in a unnatural tempo, and so it felt worse than awful. I can be such a mental case with lack of self-confidence, even though I know that I always swim more relaxed and effectively with a 85-90% smooth controlled effort compared to max effort from the start.
    Categories
    Swim Workouts
  2. Saturday, July 13, 2013

    by , July 13th, 2013 at 09:23 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 93%

    Warm Up
    400 FR as 50CU/50Swim

    *Set 1*
    1200 FR as 4(100K, 50RA/50LA, 100 CU) w/snorkel

    *Set 2*
    12x100 FR on HR rest w/long fins-bolster paddles
    Each 100 as 75CU/25Fast BC-1

    *Set 3*
    4x200 FR on 3:00 w/agility paddles-tube-buoy, desc 1-4 *2:14-2:08
    4x50 FR on :50 w/same desc 1-4, *33-28

    Warm Down
    Pack up gear quickly, get dressed, run through the pouring rain to my car

    Comments
    Four consecutive days the thunderstorms and lightning have abruptly ended my swim sessions. But the good news is that I have been able to consistently continue my training so far this July, unlike my recent several summers. This morning the entire LCM pool was full with GCST and its satellite programs, so I elected to swim in the SCY/diving pool with my own lane.

    Thursday was an active rest session of 2000 EZ meters, and Friday I was at 2800 meters when the guards sounded the horn, but did manage to complete 1:04 and 1:03 100 meter FR swims, as part of a 10x100 FR on 2:00 with odd numbered 100s EZ drill, and even number 100s Fast descending 1-5.

    At this point I hope my OW endurance base is still there, but I can feel my speed is improving. I am looking to test it out early August in Clearwater, and then at several SCM meets this fall leading up to the Rowdy Gaines meet in Orlando. Of course I still love to swim OW and plan to swim again in Sarasota in October.

    Updated July 13th, 2013 at 10:44 PM by fdtotten

    Categories
    Swim Workouts
  3. Thursday, July 11, 2013

    by , July 11th, 2013 at 09:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 78
    Cloudy, humidity at 89%

    Warm Up
    400 RIMO
    200 IM Build each 50

    *Set 1*
    6x100 FR Kick on HR Rest 2(25RS/25LS) w/snorkel
    4x200 FR on HR rest as 6(50K/25RA/25LA/50CU/50SPL-24/26) w/snorkel

    *Set 2*
    300 BR as 3(50K/bk, 50 Swim)
    300 BK as 3(25K, 25DA, 50 Swim)
    300 Fly as 3(25RA/25LA/50 Swim)

    *Set 3*
    3x200 FR on HR rest as 2(50K/50CU) w/long fins

    Warm Down
    Pack up, dry off & change, run to the car

    Comments
    Easy recovery session. The day I am going to practice starts, we get whistled out of the pool early due to thunderstorms and lightning. It was raining buckets as I was running to my car, then multiple booms of thunder with flashes of lightning through the dark gray clouds. By the time I was driving further up north in Fort Myers it was dry and partly sunny!
    Categories
    Swim Workouts
  4. Wednesday, July 10, 2013

    by , July 10th, 2013 at 09:07 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Partly Sunny, humidity at 81%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS) w/snorkel

    *Set 1*
    6x50 FR as 25/bc-2 25/build to 95%, HR rest (down to 110)
    4x50 FR as 25/stretch 25/build to 95%, HR rest
    6x50 FR w/agility paddles-tube-buoy 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *27.96, 27.43
    ---100 BR Kick

    *Set 2*
    6x50 FR as 25/CU 25/build
    4x50 FR w/agility paddles-tube-buoy 85%, HR rest
    6x50 FR SPL-24 85%, HR rest
    ---200 FR as 50K/25RA/25LA/50CU/50DPS
    2x50 FR as Time Trials from Dive, 3 Min Rest *28.15, 27.63
    ---100 BR Kick

    *Set 3*
    6x50 FR K as 25RS/25LS w/snorkel-long fins, HR rest
    4x50 FR as CU build to 95% w/snorkel-long fins, HR rest
    6x50 FR as 12.5/RA, 12.5/LA, 25 build to 95%, w/snorkel-long fins, HR rest
    ---200 Kick/BK w/long fins
    2x50 FR as Time Trials w/snorkel-long fins, 3 Min Rest *26.34, 26.48
    ---100 BR kick

    *Set 4*
    4x50 FR as few strokes as possible HR rest *SPL-20/22 HR rest
    4x50 FR as 25CU build to 85%, 25 build to 95%, HR rest
    8x12.5/16.5 FR all out (timed) easy swim between efforts

    Warm Down
    3x100 FR SPL/24-26

    Comments
    I have been sleeping well that last several weeks, but not last night and this morning I was slow to wake up with some dizziness. By the time I arrived at the pool, my head had cleared and I was ready to make a good effort.

    In sets 1 & 2 I wanted to do some timed 50 FR swims to compare against my recent practice results. I was pleased to get timed under 28, but I feel lost under the water from the dive during the kicking transition to fast swimming. Even though I said almost the same thing four weeks ago, I have not been on the blocks that much!

    I received my new Water Gear size 7-9 long fins yesterday and tried them out in Set 3. The long fins are really great and feel awesome! Really looking forward to swimming extra fast with them in FR, BK, and Fly.
    Categories
    Swim Workouts
  5. Tuesday, July 9, 2013

    by , July 9th, 2013 at 09:37 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 70%

    Warm Up
    900 FR as 6(25RA/25LA/50CU/50Strong)
    300 FR Kick as 3(25LS/25RS/50 as 10RS/10LS)

    *Set 1*
    6x200 on :30 rest, SPL 24-26, build by 50 1-4
    ---100 BR Kick

    *Set 2*
    300 BR as 3(50K/bk, 50Swim)
    4x50 BR on 1:20 *46-42
    ---300 BK

    *Set 3*
    3x200 BK on 4:00 *3:05-2:51
    4x50 BK on 1:00 *42-38
    ---400 BK

    *Set 4*
    300 DK w/snorkel-fins
    2x300 Fly as 3(25RA/25LA/50Swim) w/fins

    *Set 5*
    900 FR as 4(25LA/25RA, 50CU, 50Strong SPL/22-24) w/snorkel-agility paddles-fins
    10x50 FR on 1:00 w/Bolster paddles-buoy-tube *39-37

    Warm Down
    4x100 FR SPL/24-26

    Comments
    Mostly moderate swimming with occasional strong bursts focusing on FR DPS, powerful wall push-offs with a strong kicking and tight streamline body shape. Did sets of each stroke with an emphasis on steady smooth EVF into body rotation or undulation driven pull acceleration.

    This week is a 3-1/2-1 cycle as Monday-quality, Tuesday-moderate, Wednesday-quality, Thursday-rest (maybe a dry day or very EZ swimming), Friday-quality, Saturday-moderate, Sunday-dry rest.

    I restarted doing daily air-squats several weeks ago in my dry-land strength program. After the soreness faded, I can really feel the difference that simple activity makes in swimming and in functional activities around the house. Cannot believe I dropped squats for almost four months!
    Categories
    Swim Workouts
  6. Monday, July 8, 2013

    by , July 8th, 2013 at 09:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Sunny, humidity at 68%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 BR Kick w/bd

    *Set 1*
    1200 FR as 4(200 Steady, 100 Fast)
    ---100 BR Kick
    ---3x100 FR as 3(25RA/25LA/50CU) w/agility paddles-fins-snorkel

    *Set 2*
    4(4x50 FR on 1:10, 1:00 rest) 80-85% as strong DPS w/agility paddles-fins
    *30s-29s
    ---300 BK

    *Set 3*
    2(4x100 FR on 3:00) as 2x50 on :50 (85%/95% by 50)
    *34-30, 33-30, 33-29, 33-29
    *33-39, 33-30, 33-30, 33-29
    ---400 BK

    *Set 4*
    1200 FR as 4(300 Steady, 100 Strong) w/snorkel, agility paddles, tube, buoy

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    Comments
    I did recovery swimming sessions on Thursday, Friday and Saturday with Sunday off. Today I was more ready to swim a quality workout again. My focus in Set 2 was to swim fast with smooth and long tempo. The time results were solid, but I began to tire out towards the last round. In Set 3 I was trying to swim the second 50 with as best possible technique at 95% or near max effort. The 50s in Set 3 were grouped as 100s, not as broken 100s, rather as pace effort simulations that I would like to accomplish in broken 100s and a straight 100 swim.
    Categories
    Swim Workouts
  7. Wednesday, July 3, 2013

    by , July 3rd, 2013 at 04:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up SCY
    400 FR as 4(50CU/50Swim)
    200 BR Kick w/bd
    300 BR 3(50K/50Swim) w/snorkel

    *Set 1* SCY
    6x100 DK as 25RS/25LS/25BK/25SDK BC-0 on 1:30
    -with Finis Shooter Monofin
    ---200 FR-CU

    *Set 2* LCM
    4x400 FR w/Bolster Paddles-tube-buoy, desc 1-4
    ---300 BR as 3(50K/bk, 50 Swim)

    *Set 3*
    400 FR as 4(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-31, 1:00 rest

    300 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong on :40, *32-30, 1:00 rest

    200 FR as 3(25RA/25LA/50CU) right into...
    2x50 FR Strong to Fast on :40, *31-30
    ---400 BK w/M-Agility Paddles

    *Set 4*
    400 Fly as 4(25K/25RA/25LA/25Swim) w/snorkel
    4x50 Fly on 1:10 w/snorkel, desc 1-4 *38-34
    ---200 as 2(50BK/50BR)

    *Set 5*
    4x300 FR on 1:00 rest w/L-Agility Paddles-snorkel-fins
    Done as 300 = 3(100CU/50SPL-24/100CU/50Fast)

    Warm Down
    200 FR Smooth
    2x100 FR SPL-28

    Comments
    Taking it gradual with the Shooter Monofin to build up ankles and minimize foot cramps with aerobic style sets mixed with smooth underwater SDK 25s. Made strap adjustments on the Bolster paddles in Set 2 to keep them from sliding down and better overall control. These are great paddles as they really facilitate the EVF setup to start the pull. Effort and patience are still required by the swimmer, as the paddles will not magically make it all happen, rather provide the water feel to do it.

    Set 3 is an example of my current training trend to do most of FR endurance and aerobic as moderate skill swimming with RA/LA/CU drills and/or 3/4 CU swimming, and then a small amount of efficient high quality speed swimming. I was pleased with the push-off 50s FR results of 32-30. I would rather swim fast as strong and long strokes for a LCM 50 of :30 versus doing a rapid turnover 29 (if I could even do that). When I start out fast tempo, I always slow down during the last 10 meters. When I start out strong with long 3/4 CU strokes and streamlined power kick then shift to more propeller style the last 10 meters, I get faster, more consistent results. Now I need to see if I can do that in swim meets.

    I am reasonably confident that I can do a LCM 100 Fly as 50 smooth and then 50 fast. Other than doing a DPS slow fly, I am not sure I can even finish a straight 200 LCM fly. The 50s today were hard work, not that the snorkel makes breathing very easy. Eventually as my Fly stroke becomes more stable in LCM, I will do more stronger 50s and 100s no snorkel with breathing every stroke with every other stroke the last 10 meters.

    Recently I obtained the large size Agility paddles to use with freestyle, particularly on the quality speed sets. Today I did Set 5 with them along with the fins and snorkel to do FR drills with a fast 50 at the end of each 300. Swimming fast with the L-Agility paddles and fins is a great way to feel the sense of hydroplaning of top of the water. I look forward to receiving my new Water Gear stiffer and slightly longer fins!

    Yesterday I took my daughter to the movie theatre to watch the matinee 3D version of "Man of Steel" (OK-not great) and she left her iPod in there! My wife and I figured out what happen around 9pm, and of course she is always faster than I am as she quickly looked up and called the theatre phone number (while I am still getting the google results), so today the iPod is back safe in my daughter's little hands. My son is on the final leg of his grand summer tour with relatives and friends that included a one week Carnival Caribbean cruise, the Keys, Miami, Orlando-Universal, and then a few weeks in Madison-AL. Meanwhile I was able to replace and install the fan-heatsink in his gaming laptop.

    Happy 4th to all!! Safe driving and travel please!

    Updated July 3rd, 2013 at 05:11 PM by fdtotten

    Categories
    Swim Workouts
  8. Tuesday, July 2, 2013

    by , July 2nd, 2013 at 06:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 85, Water temp 78
    Partly cloudy, humidity at 80%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/bd

    *Set 1*
    1200 FR Swim w/Bolster Paddles, Snorkel, Fins
    Done as 4(50RA/50LA, 100 CU, 100 Swim)

    *Set 2*
    1000 FR w/Buoy, tube, agility paddles
    Done as 4(100 Steady, 100 Strong, 50 Fast)

    *Set 3*
    1200 FR Swim
    Done as 4(50RA/50LA, 100 CU, 100 Strong)

    Warm Down
    200 FR Smooth

    Comments
    Mega scattered thunderstorms with lightening and hard rain kept me out of the pool all day until late afternoon. I was able to get in 45 minutes of basic recovery swimming. LCM was not an option as the USAS clubs start up there 4pm, so it was SCY in the diving pool. I tried out my new Finis Bolster paddles, and first impression is they are excellent for reinforcing EVF technique.

    Updated July 2nd, 2013 at 06:46 PM by fdtotten

    Categories
    Swim Workouts
  9. Monday, July 1, 2013

    by , July 1st, 2013 at 08:08 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 80, Water temp 78
    Cloudy, humidity at 97%

    Warm Up
    400 FR as 4(50CU/50Swim)
    200 FR Kick w/snorkel
    4x50 on 1:00 FR-CU, *40-36

    *Set 1*
    2000 FR Swim
    Done as 4(25RA/25LA/150 SPL-28/100CU/200 SPL-28)
    ---200 BR Kick
    ---2x100 BR as 50DR/50Swim on 1min rest

    *Set 2*
    4(3x50 FR on 1:00), 100 FR CU)
    *34-33-31, 34-33-30, 35-34-30, 34-33-30
    ---200 DK
    ---300 Fly as 2(50DK/bk, 25RA/25LA, 50Swim)

    *Set 3*
    3x400 FR on 1:00 Rest
    Done as 2(25RA/25LA/50CU/50Strong SPL-28, 100 K/bd) w/fins
    ---200 BR Kick

    *Set 4*
    3(3x50 FR on 1:00), 100 FR CU)
    *35-33-30, 35-32-30, 36-33-30,

    *Set 5*
    800 FR w/Agility paddles-fins-snorkel, SPL-24/26

    *Set 3*
    8x50s FR on 1:00, Odd# FAST, Even# EZ Choice; w/agility paddles-fins
    *28, 27, 27, 27

    Warm Down
    1000 FR Smooth, SPL 28
    Dryland Bands

    Comments
    There were moments in the workout where I felt "strong in the water" and some other moments where I was riding with the flow of the water under my hands when swimming strong long Freestyle doing fast CU or quality 50s.

    Coming out of the locker/shower room later I realized I finished my workout just in time. It was raining, pouring down so hard I could barely even see the pool. Everyone was huddling in the semi-enclosed lobby area trying to stay dry as the wind was blowing the rain everywhere. Rather than wait, I became drenched during the five minute walk/run to my car, but it continued to rain hard off and on for the next 2-3 hours, so getting out of there ASAP was the right choice.

    I am still considering entering the indoor LCM meet in Clearwater early August, but my main goal is to train consistently as possible, particularly during the remaining five weeks until school starts again. If I can hold on my current endurance level, and also develop some efficient speed during July and August, I would like to swim in several SCM meets leading up to the Rowdy Gaines SCM in Orlando later in the fall.
    Categories
    Swim Workouts
  10. Thursday, June 27, 2013

    by , June 28th, 2013 at 08:37 AM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 81, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as 5(50RA-50LA-100CU)
    10x25 SDK BC-0 with Shooter Monofin

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:24, 2:20, 2:19, 2:18, 2:17
    *2:23, 2:21, 2:18, 2:17, 2:16

    *Set 2*
    1200 kick w/ fins as
    3(200DK/bk w/SDK6-8/turn, 200BK w/SDK6-8/turn)

    *Set 3*
    3x400 on 2:00 rest: 1-FLY, 2-BK, 3-BR
    Do each as 3(50DR/50Swim)

    *Set 4*
    3(3x50 FR on 2:00, 2:00 rest)
    *27s-26

    Warm down
    200 EZ

    Comments:
    There are generally four to five lap swim lanes available at the FMAC during the school summer break, which are surrounded by a churning frenzy of pool activity from bus loads of young exuberant campers. The months of June and July are the most hectic to swim at either FMAC or FGCU because of limited lap swimming pool access, and almost daily afternoon thunderstorms. My daughter attends morning writing and music workshops near FMAC so I swam there at those times. The recent two summers I was out of the water all of July and part of August, so I hope to minimize that this time.
    Categories
    Swim Workouts
  11. Wednesday June 26, 2013

    by , June 26th, 2013 at 10:28 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Partly sunny, humidity at 87%

    Warm Up SCY
    800 FR as 4(50RA/50LA/100CU)
    4x150 Fly on 2:15 as 2(25RA/25LA/25Swim)
    4x100 BR on 2:00 as 2(25K/bk, 25Swim)
    6x50 FR-CU on 1:00, desc 1-3,4-6 *34-31s
    10x25 SDK/on front side, BC-0, w/Finis Shooter Monofin

    *Set 1* LCM
    3(4x100 FR on 1:45) desc 1-4
    *1:18-1:12s
    ---200 BR Kick

    *Set 2*
    4x200 BK on 3:30, desc 1-4 *3:10-2:51
    ---400 FR as 4(25RA/25LA/50CU) w/snorkel-fins-agility paddles

    *Set 3*
    8x50s FR on 1:00, Odd-EZ Drill; Even - timed FAST w/agility paddles-fins
    *27.6, 27.4, 26.9, 26.4

    Warm Down
    3x200 IM Steady
    1x200 EZ FR
    Dryland Bands

    Comments
    Today was the last day of swim camp, so now we get the LCM pool all to ourselves one hour earlier. Coach Chuck made me the custodian of a pair of Fins Monofins, the "Shooter Monofin" and the "Trainer 1 Monofin" for the small group program he conducts at FGCU. As monofin newbie, any insights to shorten my learning will always be appreciated.

    Today was my first day with the Shooter Monofin, after a few tries to clear up my novice mistakes like trying to do the normal dolphin kick as well as scraping my knees on the pool bottom coming in from the deep end (that must be one reason why Fort insists on deep water all the way), I was astounded at how fast the water was flowing so firmly around the body. My ankles took a beating, so I should progress slowly towards increasing volume and speed.

    When swimming the four fast 50s in Set 3, my Slim Fins felt so floppy and puny compared to the power generated from the shooter monofin. I will take a look at some other stiffer training fins at least medium length blades.

    Updated June 27th, 2013 at 06:48 AM by fdtotten

    Categories
    Swim Workouts
  12. Tuesday, June 25, 2013

    by , June 25th, 2013 at 10:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 80, Water temp 79
    Partly sunny, humidity at 82%

    Warm Up
    1200 FR as 3(100RA/100LA/100CU/100DPS)

    *Set 1*
    300 Fly as 3(50DR/50Swim)
    4x50 Fly on 1:00
    ---200 BR Kick

    *Set 2*
    300 BR as 3(50DR/50Swim)
    4x50 BR on 1:00
    ---200 FR Kick

    *Set 3*
    500 BK as 5(50DR/50Swim)

    *Set 4*
    1200 FR w/M-Agility paddles, tube, buoy

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    Still had some minor aches from the workout yesterday. The bands and moderate active stretching are helpful.
    Categories
    Swim Workouts
  13. Monday June 24, 2013

    by , June 24th, 2013 at 10:20 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 79
    Partly sunny, humidity at 78%

    Warm Up
    400 RIMO
    600 BR/FR by 100 with snorkel
    300 Fly/BK by 50

    *Set 1*
    6x400 IM on 2:00 rest, as 50 drill/50 swim
    ---200 BR Kick

    *Set 2*
    2(3x100 FR on 2:00) desc 1-3
    *1:18, 1:14, 1:08
    *1:16, 1:12. 1:07
    ---200 FR Kick

    *Set 3*
    4x200 on 1:00 rest w/ M-agility paddles
    #1&3 - 2(50 Fly, 50 BK)
    #2&4 - 2(40 BR, 50 FR)

    *Set 4*
    2(4x50 on 3:00, 2:00 rest) from dive
    *30-30-29-29, (EZ 100) 30-30-29-28

    Warm Down
    400 EZ FR
    Dryland Bands

    Comments
    The 400 IMs were at moderate effort, but then later it was a struggle to swim Sets 2 and 4. Starting out Set 2, the 1:18 100 free felt like 1:10, and then later, the final 1:07/100 FR felt like swimming at 1:18! Go figure.

    About six weeks ago I got a full size table tennis table for our family game room. Since then I have been playing with my wife, daughter and son almost daily. My ten year old daughter has improved dramatically to the point that she can really keep the ball coming back over the net again and again. I was so sore during the first week, but playing table tennis for 30-40 minutes is a good workout. While not swimming specific, I can run around chasing that little white ball pretty good now.

    Updated June 25th, 2013 at 10:19 PM by fdtotten

    Categories
    Swim Workouts
  14. Friday, June 21, 2013

    by , June 21st, 2013 at 10:01 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 79, Water temp 79
    Partly cloudy, humidity at 94%

    Warm Up - SCY
    --Dryland Bands
    500 FR as CU
    400 Fly as 4(25RA/25LA/50Swim)
    300 BK as 4(25K/50Swim)
    200 BR as 4(25K/25Swim)
    --Swim camp is done with LCM pool

    Warm Up - LCM
    400 RIMO
    4x50 IMO on 1:00, *38, 39, 46, 36

    *Set 1*
    1200 FR w/snorkel-(m)agility paddles-fins
    as 2(600 build by 100 steady to strong)
    ---200 BR Kick

    *Set 2*
    3(4x50 FR on 1:20) desc 1-4
    *34-33-32-31, 33-32-31-30, 33-32-31-30
    ---200 FR Kick

    *Set 3*
    6x200 FR on 1:00 rest, as 150CU/50Fast
    --300 BK/BR Kick by 50

    *Set 4*
    2(4x50 FR on 2:00, 1:00 rest) w/(m)agility paddles-fins
    *28-27-26-26, *27-27-27 (pool closed due to thunder/lightining)

    Warm Down
    ---Dryland Bands
    Warm shower

    Comments
    Slowly beginning to feel like I can swim all the strokes again. For now my freestyle endurance swimming has been moderate, with 3/4 catch up style. In this way, I have more energy and quality stroke technique to apply towards the quality swimming sets.

    I enjoyed Set 4, swimming the fast FR 50s with the fins and paddles. I seem to be getting a good freestyle speed from a strong kick and long stroke with smooth tempo into a slight increase in tempo the last ten meters. I was pleased with descending to :26s, but then my legs (kicking) were beginning to collapse on 50s #2 & 3 of round 2 in Set 4, so took an extra rest and 100 meter recovery swimming to attempt for good effort on final 50 FR, but was whistled out by the lifeguards due to incoming thunderstorm.
    Categories
    Swim Workouts
  15. Thursday, June 20, 2013

    by , June 20th, 2013 at 06:46 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 79
    Partly cloudy, humidity at 88%

    Warm Up
    400 RIMO
    400 IMO as 50K/50DR each stroke

    *Set 1*
    5x50 Fly on 1:00 as 2RA/2LA/2 Swim, *43-41
    5x50 BK on 1:00 as 3DA/6 Swim, *44-42
    5X50 BR on 1:15 w/2 count glide, *54-50
    5X50 FR on 1:00 as 25RA/LA, 25 CU, *40-38

    *Set 2*
    3x400 IM on 2:00 rest, desc 1-3
    #1 EZ, #2 Steady, #3 as 50 EZ/50 Strong
    ---200 FR Kick

    *Set 3*
    1200 FR w/agility paddles-tube-buoy
    Do as 3(200 steady, 100 strong, 100 fast)
    --300 BK

    Warm Down
    400 FR Smooth

    Comments
    Feels like early season training with sore achy arms from drylands and the quality swimming sets done yesterday. After the workout in the FGCU parking lot it was dry and partly sunny, but then within one mile I was driving through down pouring rain, dark skies, headlights lights on, full speed wipers, etc for the next 15 minutes, then the rain stops and the sun shines through about two miles before arriving back at the office parking lot, which is completely dry. Typical SWF summer weather.
    Categories
    Swim Workouts
  16. Wednesday June 19, 2013

    by , June 19th, 2013 at 09:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Partly sunny, humidity at 88%

    Warm Up
    1000 RIMO by 250
    4x150 FR on 1:00 rest, build by 50 as (100RA/LA-4 strokes each/50CU)

    *Set 1*
    5(2x50 FR Fast on 2:00, 100 BK/FR) *32s-31s

    *Set 2*
    5x200 FR on 3:30 w/snorkel-agility paddles
    as 150 CU, 50 Strong
    ---200 BK/FR by 100

    *Set 2*
    3(2x50 FR Fast on 2:00, 100 EZ BK/FR) from dive off blocks
    *1)29.0, 28.3
    *2)28.4, 28.2
    *3)28.0, 28.5
    --300 BK

    *Set 3*
    1200 FR Steady SPL-24/26 with snorkel-agility paddles-fins

    Warm Down
    600 FR Smooth

    Comments
    After the 3K Swim last Thursday in Sarasota, I swam a few times in my community HOA pool, and then returned yesterday to regular training with a 5200 LCM IM and FR endurance workout. I will be phasing in daily IM/stroke sets, with three sessions weekly, focusing on high intensity swimming, and two sessions weekly endurance base training. In addition I have restarted my home dryland program with weights, bands, walking and calenthetics.

    Swimming the IM or stroke sets of Fly, Bk, and Breast currently feel weak and rough, which is my fault for swimming almost only freestyle the last six weeks. I hope that I will not do that again, since I previously would at least swim IM on recovery days. By the end of next week I expect to start swimming stronger in the IM and stroke again.

    At the FGCU LCM pool we can use the blocks (at both ends) almost any time. So now (after my 800 M Pan Pac disaster) about three times a week, I am doing timed sets off the blocks to get more practice and skills. Today I felt awkward on the dive 50 Free swims, but I would think eventually it will feel normal to dive off the blocks. Still, I was pleased to swim under :30 this first session on blocks starting out smooth and building each 50.

    Meets - looking at Clearwater, FL on August 3-4 with indoor LCM pool, and perhaps June Krauser meet in Fort Lauderdale, July 20-21. Depending on how I swim in workouts the next several weeks, possible events could be; 200 IM, 200 BK, 200-100-50 Fly, 200-100-50 Free.
    Categories
    Swim Workouts
  17. Thurs, June 13, 2013 - 3K Open Water, Pan American Champs

    by , June 13th, 2013 at 08:09 PM (I swim, therefore I am)
    The day started with an early morning 90 minute drive to Siesta Keys Beach, Sarasota arriving at 7:15 am for check-in, number marking, and pre-race meeting. I did a quick 5-min warm up to get used to the salt water, as my last salt water swim was in Waikiki-1993. My goal was to enjoy the swim and keep my stroke smooth all the way.

    It was a beach running start in waves according to event and age (as under or over 50). When the men's 3K 50+ wave started, I went in on the side of the pack and let most of the group go as I stopped about mid waist to adjust my goggles. A triangle course, the first leg was against the surf and mild swells, and then a longer second leg, with the return leg parallel to the beach. With only five minutes between each wave the course quickly became crowded over three laps around. But by the middle of the second lap I had passed most the "pink" colored 50+ caps.

    I ended up with the time of 47.29, a solid result for the 75-80% effort I made in the 3k, and 5th place is reasonable considering the 55-59 age group was competitive with 40.57 and 42.47 for 1st & 2nd. Results: ​http://goo.gl/YHp5D

    Updated June 13th, 2013 at 09:11 PM by fdtotten

    Categories
    Masters Swim Meets / Events
  18. Friday, June 7, 2013

    by , June 7th, 2013 at 09:32 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Cloudy, humidity at 88%

    Warm Up
    400 FR
    4x50 on :50 *43-40

    *Set 1*
    5x400 FR on 7:00 desc 1-5
    *5:45, 5:43, 5:41, 5:38, 5:35
    ---200 BK/FR by 100

    *Set 2*
    12x50 FR on 1:00 w/fins
    Odd 50s as 25LA/25RA, Even 50s as Fast *30-29s
    --100 BK

    *Set 3*
    10x100 FR on 1:40 w/agility paddles-buoy-tube
    *1:21 to 1:17

    Warm Down
    600 FR Smooth

    Comments
    Did not swim yesterday, but was able to get a solid workout in today. I am looking forward to doing the 3K at Sarasota next Thursday, and have been looking several possible LCM meets in SWF for July and August. Last year at this time I was out of the water for almost two months. Now I think I can keep the training going as well as participate one day at a couple local LCM meets.
    Categories
    Swim Workouts
  19. Wednesday, June 5, 2013, 800 M FR Pan American Championships

    by , June 5th, 2013 at 09:47 PM (I swim, therefore I am)
    `
    A rainy soggy day as I drove the 90 minutes to Sarasota with my daughter, we arrived at noontime, checked in the meet/events and calculated I would swim about 4:40pm.

    The SCY warmup felt excellent, and I was confident I would at least equal my fictitious entry time. However my actual performance shocked me when I had some kind of panic attack after 100 meters to the point that I wanted to stop swimming and gasp for air. Rather than quit, I slowed down to warm up tempo, but was never able to get in the racing mode. I just do not know what happened as I did not even come close to the way I have trained in workouts.

    I will still do the 3K next week, but realistically what I will do afterwards is to focus on masters local meets in a range of events, learning how to better manage myself in pool competition as well as to only enter times I have actually done in a TT or a recent meet. It was foolish of me to enter an LCM championship meet without any recent actual times or meet experience in over 25 years. While I am mentally prepared to work hard at training, I seem to need more experience and confidence for competition.
    Categories
    Swim Workouts
  20. Tuesday, June 4, 2013

    by , June 4th, 2013 at 05:10 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Cloudy, humidity at 74%

    Warm Up
    800 FR as 400 DPS, 400 Steady

    *Set 1*
    4x50 FR on 1:15
    * 34-34-33-33
    ---200 BK/FR by 100

    *Set 2*
    4x100 FR
    from dive, as 50 steady/50 strong

    Warm Down
    600 FR Smooth

    Comments
    Did a similar workout yesterday. Tomorrow I drive up to Sarasota with my daughter where I will swim the 800M Fr perhaps sometime around 3-4pm. Tried out my new Yingfa jammer size M per jaadams1 advice (thank you), and it fits much better than size L.

    Updated June 4th, 2013 at 05:28 PM by fdtotten

    Categories
    Swim Workouts
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