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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. Friday, May 31, 2013

    by , May 31st, 2013 at 07:51 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Cloudy, humidity at 79%

    Warm Up
    400 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2(4x50 FR on 1:10)
    * 35-34-34-33
    * 34-34-34-33
    ---200 BK/FR by 100

    *Set 2*
    4x400 FR on 2:00 Rest
    from dive, as 50 steady/50 strong

    *Set 3*
    8x50s FR on 1:10, odd @40, even >35
    1)39 2)33
    3)40 4)32
    5)41 6)32
    7)40 8)31

    Warm Down
    400 FR Smooth

    Comments
    Did not feel that great in Set 1, and then just swam for technique in Set 2, but in Set 3 I had fun swimming fast on the even 50s.
    Categories
    Swim Workouts
  2. Thursday, May 30, 2013

    by , May 30th, 2013 at 08:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Partly cloudy, humidity at 68%

    Warm Up
    200 FR as 50CU/25RA/25LA/50 SPL-28
    200 FR as 2(50 Smooth, 50 Fast)

    *Set 1*
    2000 Fr as 4(100 Steady, 200 Strong, 100 Fast)
    ---200 BK/FR by 100
    ---10 min talking

    *Set 2*
    16x50 FR on :50 @800 target pace :40
    *1...14)39-38, 15&16) 36-36

    Warm Down
    400 FR Smooth

    Comments
    For the first time in months swimming a straight 2000 felt good again. In Set 2, the 50s pace felt steady up to #6 and from there required increasing effort to stay on the pace. My friend Jose was swimming at 36/50 pace, so I pushed the last two 50s to give him a race. My freestyle is in a fragile state and if I swim fast or really strong too soon, my stroke becomes less efficient.

    In the Pan Pacific Championship Men's 800 Meter (Event #2), Wednesday June 5, I am in heat 14, lane 3 with a 10:58.5, and Jose is in heat 17, lane 4 with 9:49.5.
    Categories
    Swim Workouts
  3. Wednesday, May 29, 2013

    by , May 29th, 2013 at 05:58 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Partly cloudy, humidity at 70%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    800 FR as 2(100 steady, 100 strong, 50 steady, 50 fast, 50 steady, 50 fast)

    *Set 1*
    3(4x50 FR on 1:10) best ave
    *34-33-33-32
    *33-33-32-32
    *33-32-33-32
    ---200 BK/FR by 100
    ---300 FR as 2(25RA, 25LA, 50 CU, 50 DPS) w/snorkel-fins-agility paddles

    *Set 2*
    3(3x100 FR on 2:00, 2x50 on 1:00 EZ) 100s - best ave w/fins-agility paddles
    *1:07, 1:06, 1:05
    *1:06, 1:06, 1:04
    *1:06, 1:05, 1:03
    ---3x200 DK/bk w/fins, SDK-10 push offs

    *Set 3*
    1000 FR w/snorkel
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Comments
    I am beginning to have more fun swimming fast than the longer endurance sets, at least for LCM.
    Categories
    Swim Workouts
  4. Saturday, May 25, 2013

    by , May 25th, 2013 at 08:31 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Partly sunny, humidity at 72%

    Warm Up
    Dryland bands
    400 FR as 2(50CU/25RA/25LA/50 SPL-28)
    300 FR as 3(50 Smooth, 50 Fast)
    4x50 FR on 1:00 desc 1-4 *38-37-36-35

    *Set 1*
    4(200 FR on 3:00, 100 FR on 1:40) 200 @800M 2:40 Target pace, 100@90%
    *2:40, 1:14
    *2:38, 1:12
    *2:38, 1:11
    *2:38, 1:10
    ---400 BK/FR by 100

    *Set 2*
    3x200 DK w/fins, SDK-10 push offs
    3x200 FR-K snorkel-fins w/sculling

    *Set 3*
    1000 FR w/snorkel-agility paddles as
    2(200 steady, 100 Strong, 50 Steady, 50 Fast)

    Warm Down
    3x200 FR Smooth SPL 26-28
    Dryland bands

    Comments
    Set 1 was a good result for me, holding under 2:40/200 and then descending down to 1:10/100. I will do some easy swimming in my community pool tomorrow with Memorial Day out of the pool.
    Categories
    Swim Workouts
  5. Friday, May 24, 2013

    by , May 25th, 2013 at 08:57 AM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    500 yds FR Drills, Sculling w/snorkel
    500 yds FR w/fins, kicking, drills, SDK
    200 LCM FR
    300 FR as 3(50 Smooth, 50 Fast)

    *Set 1*
    400 FR as 4x100 w/:10 rest, each 100 even or negative by 50
    37.6/38.1 - 1:15.8
    38.6/38.5 - 1:17.1
    38.3/37.8 - 1:16.1
    38.1/36.9 - 1:15.0 - 5:04.0
    ---200 BK-FR by 50

    *Set 2*
    600 FR w/fins-agility paddles as 4(100 smooth, 50 Strong)
    ---EZ 100
    3(4x50 FR on 1:15) Fast w/fins-agility paddles
    *29-29-28-28
    *29-28-28-29
    *28-28-29-28
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 3*
    3(200 FR on 2:50, 2x50 FR on :50) 200 @800M 2:40 Target pace, 50s @90%
    *2:37, 34-33
    *2:38, 33-34
    *2:36, 33-33

    Warm Down
    2x300 FR Smooth SPL 26-28
    Dryland bands

    Comments
    The FGCU swim team was still in the LCM pool when I arrived. Started the warmup in the diving pool, and then switched to the LCM pool.

    This was a solid workout, and while I was tired afterwards, I recovered very quickly. The 400 FR in Set 1, timed by coach Chuck, was a respectable effort on my part, but I expected to be under 5 min. Once again I enjoyed swimming fast 50s with fins-agility paddles, and I want to do some fast 50s with no equipment to see where I am actually at. I was pleased in the Set 3 that I could still swim under 2:40 after swimming the 50s at a 33-34 pace.
    Categories
    Swim Workouts
  6. Thursday, May 23, 2013

    by , May 23rd, 2013 at 03:34 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 71, Water temp 78
    Partly sunny, humidity at 75%

    Warm Up
    Dryland bands
    1200 FR Swim as;
    2(200 Steady, 100 Strong, 100 Steady, 100 Fast, 50 Steady, 50 Fast)

    *Set 1*
    12x100 FR on 2:00 w/agility paddles-snorkel odd#-smooth, even#-fast
    *1)1:21 2)1:15
    *3)1:20 4)1:12
    *5)1:22 6)1:11
    *7)1:21 8)1:11
    *9)1:21 10)1:10
    *11)1:20 12)1:09
    ---200 BK Swim
    ---200 FR Swim @SPL-28

    *Set 2*
    12x50 FR on 1:00 odd# @39/40, even# @>:35
    *1)40 2)34
    *3)39 4)34
    *5)39 6)34
    *7)40 8)33
    *9)40 10)33
    *11)39 12)33

    Warm Down
    800 FR Smooth SPL 26-28
    Dryland bands

    Comments
    I achieved my goal to swim FR with ABPT (as best possible technique) throughout the workout including during the quality effort swimming. I descended the fast 100s down to about 90% effort and the fast 50s to 85%. After the warm down got out of the pool with some energy to spare.

    Today is the last day of school in Lee County, FL until August 8. With my kids home, family traveling and all kinds of different activities happening each week, once again it will be my challenge to keep my swim training consistent. However this time, my wife and I did some planning ahead, so hopefully it will work out better than last summer.
    Categories
    Swim Workouts
  7. Wednesday, May 22 2013

    by , May 22nd, 2013 at 05:05 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 74, Water temp 78
    Sunny, humidity at 72%

    Warm Up
    Dryland bands
    1800 FR Swim
    4(200 Steady SPL-28, 100 Strong SPL-32, 100 Steady SPL-28, 50 Fast SPL-34)
    ---200 Kick w/fins

    *Set 1*
    3(4x50 FR on 1:20) w/agility paddles-fins, #1 ABPT BC-3, #2-3 Fast
    *31-30
    *29-29-29-28
    *29-29-28-28
    ---200 BK Swim

    *Set 2*
    1500 FR Swim
    3(200 Steady, 100 Strong, 100 Fast, 50 Steady, 50 Fast)

    *Set 3*
    2(3x50 FR on 1:20)
    *33-33-32
    *33-32-32

    Warm Down
    2x300 on 2:00 rest, FR Smooth SPL 26-28

    Comments
    The workout today was the best one in several weeks. I still have to see how I handle swimming mid range distances on intervals, but at least my speed is coming back. In Set 1, I kept my stroke long and smooth on the 28s rather than max out for a 27. However with Set 3, I started out tired and should have done a warm down swim after set 2. But still satisfied, as I could have revved up and descended into a 31, but instead tried to go as fast as possible with the long smooth stroke. For most of the workout today my legs performed well with a driving kick, and my arms could hold on the water when changing pace from smooth & steady to fast and smooth. I am hopeful for continued progress this week. When I left the pool after the warm down, I was not exhausted or worn out, and could have done more swimming.
    Categories
    Swim Workouts
  8. Tuesday, May 21, 2013

    by , May 21st, 2013 at 10:16 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 73, Water temp 78
    Sunny, humidity at 78%

    Warm Up
    Dryland bands
    200 FR
    200 BK
    200 FR as CU
    400 FR w/fins, snorkel

    *Set 1*
    12x50 FR on 1:00 w/agility paddles-tube-buoy
    *39-37
    ---200 BK Swim

    *Set 2*
    3(4x100 on 2:15, 1:00 min rest) under 800 M target pace 1:20/100
    *1:18, 1:19, 1:18, 1:17
    *1:19, 1:18, 1:17, 1:17
    *1:16, 1:17, 1:17, 1:16

    Warm Down
    5x200 FR smooth on :30 rest w/fins-snorkel-agility paddles

    Comments
    Warm up swimming feels smooth with good stroke form. The first 50 of the 100s is steady and efficient, but the second 50 is awkward, laborious, and tiring. I needed all the rest just to be ready for the next one. HR would drop to 110-100 within 15 seconds, it was my legs and arms that needed time to recover.
    Categories
    Swim Workouts
  9. Monday, May 20, 2013

    by , May 20th, 2013 at 03:49 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 82%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU

    *Set 1*
    3000 FR Ladder Swim as;
    200 Steady, 100 Fast
    200 Steady, 200 Fast
    200 Steady, 300 Fast
    200 Steady, 400 Fast
    200 Steady, 300 Fast
    200 Steady, 200 Fast
    200 Steady, 100 Fast
    ---200 BK Swim

    *Set 2*
    1500 FR Ladder Swim as;
    100 Steady, 50 Fast
    100 Steady, 100 Fast
    100 Steady, 150 Fast
    100 Steady, 200 Fast
    100 Steady, 150 Fast
    100 Steady, 100 Fast
    100 Steady, 50 Fast
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---4x100 FR on 1:45 w/ fins *1:20s DPS SPL/22-24

    *Set 3*
    3x300 FR on 2:00 min rest w/fins as:
    3x100 on :10 rest *1:13, 1:14, 1:14
    1x300, *3:46
    3x100 on :10 rest, *1:12, 1:14, 1:13

    Warm Down
    200 EZ BK/FR
    Dryland bands

    Comments
    I have been struggling in my workouts from the last week of April. During the last two weeks I felt when swimming I had aged 10 years as my training times were getting slower, my arms and legs aching, and perceived effort was distorted. In swimming FR, 100s at 1:16 effort were 1:19/1:20, 200s at 2:32 effort were 2:44, etc. Then just last week I did a 800 TT in 11:10, far off the 10:42 in early April. I just seem to be regressing getting slower and slower. I did have an on/off stomach virus that kept me out of the water several days. My annual checkup with my doctor is in June so I certainly have my list of items to discuss. For now, I will continue making my best effort along with participating in the Pan Pacific Championships in June.

    I felt better in the water today than the last two weeks and was actually able to swim more than 4000 meters. Swimming FR as steady/fast seems to help me from getting lost and falling apart, with being able to recover with steady swimming after a harder effort. But still on the fast 300 and 400 it was an effort to keep my stroke strong in the last half when my arms start aching again.

    When warming down after set 2, I saw my friend Jose warming up in the far lane. We found two lane side by side and I finished his warm up with him, and then we did set 3 together. Now I have to put on the fins to stay with him and do the times I was doing up to about four weeks ago. Even then, it was challenging and fun to swim it together.
    Categories
    Swim Workouts
  10. Friday, May 10, 2013

    by , May 10th, 2013 at 08:43 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 75, Water temp 77
    Sunny, humidity at 72%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *34s

    *Set 1*
    6x100 FR on 2:00
    *1:18, 1:17, 1:17, 1:16, 1:16, 1:16, 1:00 rest, right into
    5x100 FR on 2:15
    *1:15, 1:15, 1:14, 1:14, 1:14, 2:00 rest, right into
    4x100 FR on 2:30
    *1:10, 1:10, 1:09, 1:08
    ---200 DK/bk w/fins
    ---200 BK Swim
    ---Warm shower 5 min

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-tube-buoy
    *4:00, 3:58, 3:58, 3:56
    ---200 FR as 2(50K/scull, 25RA/25LA) w/fins-snorkel
    ---Warm shower 5 min

    *Set 3*
    3(4x50 FR on 1:20, 1:00 rest) w/agility paddles-fins
    *31-30-30-29
    *30-29-29-29
    *29-29-29-29
    ---Warm shower 5 min

    Warm Down
    1200 FR as 100 smooth/100 strong/100 DPS as SPL 24-26
    Dryland bands


    Comments
    This workout was supposed to be of more quality swimming, but was actually about making a hard effort to swim average to slow and felt ugly like early season LCM, from the warmup to the warm down, including that I was cold in the water the entire time. No kicking power, no arm strength, 1:18 felt like 1:15, and only with supreme effort I could barely do the 1:10/100s and 29/50s etc.

    I have been furiously working on an editing project re-write each afternoon and evenings, so I did not have effort & time to post workouts this week. They were about 5-6K with focus on 800 Meter target race 1:18/100 pace in 200s-300s-400s, other than on Wednesday when Patrick-pwb was here.

    While working at my desk, I have the Indy Nationals streaming video on a third monitor, and was able to see many of the forumites swim (and doing so well). I really hope to participate in a USMS National Championship myself in the future.
    Categories
    Swim Workouts
  11. Saturday, May 4, 2013

    by , May 4th, 2013 at 03:55 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Partly cloudy skies with humidity at 76%

    Warm up
    1000 FR as DPS @SPL-10

    *Set 1*
    2(5x200 on 3:00, :30 rest) desc 1-5, 6-10, w/tube, buoy, m-agility paddles
    *2:21, 2:20, 2:19, 2:18, 2:17
    *2:19, 2:10, 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*
    4(100 FR-K/scull, 100 FR-CU, 100 FR) w/snorkel-fins-agility paddles

    *Set 4*
    3(4x50 FR on 1:20, 2:00 rest)
    *29-28-27-27
    *28-27-27-27
    *28-27-27-26

    Warm down
    400 EZ FR/BK

    Comments:
    FGCU Aquatic Center closed today due to Commencement. Did not swim Thursday due stormy weather and I had the first floor of our house (about 2,200 sq ft of tile) cleaned by a professional floor service, so I had to be there most of the day. Did not swim Friday as my wife took the day off and I spent most of my time with her. We also took our daughter to her favorite restaurant to celebrate her being on the A Honor Roll all four quarters of the school year.
    Categories
    Swim Workouts
  12. Wednesday, May 1, 2013

    by , May 1st, 2013 at 04:47 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Storm clouds, 80% chance of thunderstorms, humidity at 96%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    400 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR w/agility paddles-tube-buoy
    4x50 FR on 1:15 *33s

    *Set 1*
    4(6x100 FR on 2:15, 2:00 rest) Strong desc 1-5: Smooth-Fast
    *1:20, 1:18, 1:15, 1:12, 1:11
    *1:22, 1:17, 1:14, 1:12, 1:10
    *1:19, 1:16, 1:13, 1:09, 1:08
    *1:18, 1:15, 1:12, 1:09, 1:07
    ---200 BK
    ---400 FR w/snorkel-agility paddles-fins

    *Set 2*
    5(6x50 FR on :50, 2:00 rest) w/agility paddles-fins
    *31-31-30-30-31-30
    *32-31-30-30-30-29
    *31-30-29-30-31-29
    *31-30-30-30-30-30
    *31-31-30-30-29-29
    ---100BK
    6x50 FR on 1:15
    *33-32-31-31-31-30

    Warm Down
    1200 FR w/agility paddles-buoy-tube
    Dryland bands

    Comments
    This workout included two quality high intensity sets (for me anyway) with the added motivation of swimming next to Jose, my new friend and training partner (when our schedules agree). Using all my "tricks" with super streamline off the walls, longer strokes in the first 25 meters building the next 25, I was able to make him work harder to get past me. On the 100s he consistently pulled ahead 1-2 seconds down the stretch for the last two fast 100s of each round. Early 40s of age, Jose has a good stroke, is getting back in shape, and he can outpower me at the end of a swim. I enjoyed the challenge, his strong work ethic, and great sense of humor, so that even as I am gasping for air and just hanging in there, it was still a good experience.

    All in all, we both worked harder than swimming solo, which was the case for both of us most of this year. If we can work out together several times each week, no doubt we will both benefit. Even coach Chuck, who was on deck, was pleased with the results today.
    Categories
    Swim Workouts
  13. Tuesday, April 30, 2013

    by , April 30th, 2013 at 08:17 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 78
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    200 FR as 2(50RA,50LA)
    200 FR as CU
    200 FR as DPS, SPL-26-28
    200 FR as 2(50CU,50 Strong SPL-30)
    4x50 FR on 1:00 *37-36-35-34

    *Set 1*
    10x100 FR on 1:30 *1:18-1:15
    ---200 BK

    *Set 2*
    4x300 FR on 5:00 w/agility paddles-buoy-tube
    *4:01, 3:58, 3:58, 3:55
    ---200BK

    *Set 3*
    8x50 BK on 1:15 *39-38

    *Set 4*
    5x400 FR on 6:00 w/fins-snorkel-agility paddles, desc 1-5
    *5:15, 5:06, 5:04, 4:58, 4:55

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    Gradually moving towards more intensity in workouts.
    Categories
    Swim Workouts
  14. Monday, April, 29, 2013

    by , April 29th, 2013 at 06:41 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 78
    Sunny, humidity at 75%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    3(2x50 on :50, 1x100 on 1:40)
    *39-38-1:18, 38-38-1:16, 38-37-1:14

    *Set 1*
    1200 FR as DPS @SPL 26-28

    *Set 2*
    10x200 FR on 3:10 w/agility paddles-buoy-tube
    *2:41, 2:39, 2:38, 2:37, 2:37, 2:38, 2:36, 2:35, 2:35, 2:33
    ---200BK

    *Set 3*
    10x50 on 1:00 as Kick w/Scull, w/snorkel-fins

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles, DPS @SPL 20-22

    Warm Down
    400 FR/BK
    Dryland bands

    Comments
    I did one strong set today with the 20x200 pulling and will work back into a full effort workout by Wednesday. When starting LCM about 6-7 weeks ago, just getting a 100 pull with equipment close to 1:20 was good. Today was my best results so far, with 9/10 200s being under 2:40 descending to 2:33. That implies that more rest may have helped me for the 5K OW swim last Saturday. Tomorrow I will swim some sets with Jose who was about 7 minutes faster in that race and we see how it goes.

    Updated April 29th, 2013 at 06:48 PM by fdtotten

    Categories
    Swim Workouts
  15. 4-27-2013 USMS National 5K OW Champs Miromar Lakes

    by , April 28th, 2013 at 08:36 PM (I swim, therefore I am)
    It was a beautiful day, and the lake was just awesome to swim in. In the 2012 version of this 5K OW swim there were about 50 masters swimmers, and for the 2013 USMS National 5K OW Championhips the participation list was over 120. While not a large OW event compared to major metro areas, it was a very good interstate draw for this area. My family and I took a trip to see my uncle in the Keys afterwards, so I was not able to make the event report until now.

    I placed 2nd in masters men 55-59 and 20/65 overall of masters men. While the head wind on the longest length of the course was a factor for all of us, I somehow just did not have the same kind of energetic swim I had last year, as my arms ached during the most of the first two laps. Several spectators said I made a strong effort on the third lap passing 8 swimmers in the last half of the final lap. One of my occasional training partners who is in the 40-44 age group that I tend to be slightly faster in LCM 100/200 repeats in our workouts together at FGCU, swam this 5K about 6-7 minutes faster.

    Click image for larger version. 

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    (left-right) Jim Stewart was the winner, followed by myself, Wayne Hannum, Carlos Lloreda, R Walker

    Honestly, I was slightly disappointed, but I am in participating in Masters Swimming for the long term and it is just one swim. It will all balance out by participating in more kinds of swimming events, enjoying what Masters Swimming has to offer in terms of training, friendships, and competitive opportunities. On reflection, there are some variables to consider that may have some minor significance between last year and this year's performance, but I am really not going to over analyze, rather just keep going forward from this point.

    I really want to thank all you USMS forumites for such great encouragement and support, and who have helped me to become a better swimmer in the short time I have started training, blogging and participating in the USMS forums.

    Updated April 29th, 2013 at 08:13 PM by fdtotten

    Categories
    USA-S Swim Meets / Events
  16. Friday, April 26, 2013 - Miromar Lakes

    by , April 26th, 2013 at 05:28 PM (I swim, therefore I am)
    Miromar Lakes, FL 33913
    Sunny and clear, Humidity 41%
    Air temp 84, water temp 79

    Click image for larger version. 

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    2013 USMS 5K National Championships
    Saturday, April 27 - Miromar Lakes, FL


    Warm up:
    LCM@FGCU Aquatic Center
    Dryland Bands
    800 FR Drills and EZ Swim
    8x100 FR on 2:00 *1:18-1:16

    *Set 1*
    Swim FR one loop of the 2013 5K OW Swim Course at Miromar Lakes

    Warm Down:
    Hang out by the final buoy a few minutes
    Talking, making new friends, hot shower
    Dryland Bands

    Comments:
    The practice swim at Miromar Lakes was really fun. The first 1000 yards I was feeling some stiffness, but it was easy to sight all the turn buoys, the water was perfect, and then by the time I turned the second buoy in the channel I was swimming well. By then I had found my OW stroke and tempo.

    I enjoyed meeting some of the swimmers also trying out the course. It was good I brought extra silicone caps as one swimmer's cap broke just before getting in the lake, and since I was wearing two, I gave her my top orange one, and then off we went.

    It should be a great time tomorrow for all the participants!

    Updated April 26th, 2013 at 06:54 PM by fdtotten

    Categories
    Swim Workouts
  17. Tuesday, April 23, 2013

    by , April 23rd, 2013 at 08:24 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 77
    Sunny, humidity at 80%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    1000 FR as DPS @SPL-28

    *Set 1*
    5x200 DK on back-side-front, w/fins on 3:30

    *Set 2*
    400-300-200-100 on 1:00 rest, w/agility paddles-buoy-tube
    *5:38, 4:02, 2:38, 1:17
    ---200BK

    *Set 3*
    10x50 FR on 1:00 w/snorkel, smooth@SPL28-30
    *37-35

    *Set 4*
    1500 FR w/fins-snorkel-agility paddles

    Warm Down
    400 FR/BK/FLY
    Dryland bands

    Comments
    Moderate swims with emphasis on stroke efficiency. Made some effort on the Pull set. Tomorrow I will try out my new Yingfa jammers for a set or two. I ordered two sizes, L and XL, not sure which would be best, as my hip width is 30. It turns out the XL was an easy fit, and size L was more snug. I will use size L just for competition. Friday afternoon I can go to Miramar Lakes and do a loop around the course after it is set up.

    Interesting article, surprisingly from the Washington Post:

    Lifelong exercise can help you maintain speed and fitness as you age

    Or go to: http://goo.gl/euXGi

    Most active USMS swimmers already know this, which is one of the reasons, beyond personal enjoyment, for making the lifestyle effort to pursue ongoing training and competition. Many of the active long term USMS swimmers I have known were consistently involved in lifelong functional exercise, sports, as well as training for fitness and competition.

    Updated April 23rd, 2013 at 09:58 PM by fdtotten

    Categories
    Swim Workouts
  18. Monday, April 22, 2013

    by , April 22nd, 2013 at 08:45 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 68, Water temp 77
    Cloudy, humidity at 94%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    3(4x50 on 1:30, 1:00 rest)
    *33-32-32-32, 31-31-31-31, 30-30-30-30 (round 3 on 2:00)
    ---200 BK
    ---Warm shower 5 min
    ---300 FR w/agility paddles-buoy-tube

    *Set 2*
    2(3x400 FR on 7:00) desc 1-3 each round, w/agility paddles-tube-buoy
    *5:22, 5:19, 5:16 - 5:23, 5:17, 5:15
    ---200BK
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 3*
    3(4x50 on 1:30, 1:00 rest)
    *33-33-33-33, 33-33-32-32, 32-32-31-30
    ---200 BK

    *Set 4*
    2x800 on 13:00, #2 faster than #1
    *10:56, 10:49

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    I swam some harder sets than planned, but the remainder of the training week will be taper and rest. Set 1 nearly finished me at the beginning. I can swim 4x50s on 1:30 holding :32s with a good strong effort and not be wiped out afterwards, but after 4x50s of 31s, and then four more doing 30s, as timed by Coach Chuck, I had to add a five minute hot shower to my recovery afterwards.

    While I can swim 5K with a steady six-kick, the quality effort kicking I had to do towards swimming 50 meter times of 31s and 30s made my legs just drained and powerless, and I chose to swim the 400s in Set 2 as pull w/paddles-tube-buoy. Coach Chuck counted SPL of 32 to 34 for some of the 50s doing 31 and 30. Whatever the case the rest of this week is about the 5K OW.
    Categories
    Swim Workouts
  19. Saturday, April 20, 2013

    by , April 20th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79
    Cloudy skies with humidity at 73%

    Warm up
    200 FR as 2(25RA/25LA/50CU)
    6x50 FR K on 1:00 desc 1-3,4-6
    4x75 FR P on 1:10 desc 1-4
    8x25 FR S on :30 desc 1-4,5-8, SPL-6 (cycles)

    *Set 1*
    6x200 FR on 3:00 desc 1-3,4-6
    Did 2:15, 2:14, 2:12, 2:16, 2:13, 2:10

    *Set 2*
    1000 FR Pull w/agility paddles-tube-buoy
    Steady state technical swim, negative effort second 500

    *Set 3*
    6x200 K on 3:30
    50FR/50BK 3:01
    50BK/50FR 3:00
    50DK-Bd/50DK-bk 2:56
    50DK-Bk/50DK-Bd 2:51
    50BR-Bd/50BR-Bk 3:05
    50BR-Bk/50BR-Bd 3:03

    *Set 4*
    4(4x75 FR on 1:15, 1 min rest) Desc 1-4 within each round
    51, 49, 48, 46
    49, 48, 47, 45
    50, 49, 46, 44
    49, 48, 46, 44

    Warm down
    200 EZ

    Comments:
    Had to swim SCY at FMAC since FGCU was unavailable due to GCST weekend swim meet. After only LCM last six weeks, SCY felt awkward.
    Categories
    Swim Workouts
  20. Friday, April 19, 2013

    by , April 19th, 2013 at 10:55 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 78, Water temp 78
    Sunny, humidity at 84%

    Warm Up
    Dryland bands
    400 FR as 4(25RA-25LA-50CU)
    400 FR as DPS 4(50 Smooth, 50 Strong) w/snorkel
    200 FR as 4(25 CU 25 Fast)

    *Set 1*
    4(4x50 on 1:20, 1:00 rest)
    *35-34-33-32, 33-32-32-32, 32-32-32-31, 32-32-32-32, 2:00 rest, right into...
    6x100 on 2:30, swim as 1st 50 in :38, negative split 2nd 50
    *1:15, 1:14, 1:13, 1:14, 1:12
    ---200BK
    ---200 Fly as 2(25RA/25LA/50 DPS)
    ---100 FR as 2(25 kick/scull, 25 CU) w/snorkel

    *Set 2*
    1000 FR on 15:00 w/agility paddles-buoy-tube
    *13:38 right into...
    4(4x50 FR on 1:00, 1:00 rest) w/fins
    *32-31-30-30, 31-30-30-30, 31-31-30-30, 30-30-30-29
    ---200 Bk
    ---100 FR DPS

    *Set 3*
    2(5x100 FR on 2:00, 1:00 rest) w/agility paddles-buoy-tube
    *1:18, 1:17, 1:16, 1:16, 1:16 - 1:18, 1:17, 1:16, 1:16, 1:15

    Warm Down
    400 FR as 4(50CU/50DPS) w/fins-snorkel
    Dryland bands

    Comments
    Finished the week with quality swimming in preparation for a moderate taper next week leading into the OW 5K swim at Miramar Lakes.
    Categories
    Swim Workouts
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