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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 most. After many years of steady stroke skills development I enjoy swimming more than ever.

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 circumstances require being close to home, I swim weekends and early AM sessions at the Catalina lsle Community HOA Pool.

  1. Wednesday, February 20, 2013

    by , February 20th, 2013 at 05:11 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 83, 100% water clarity.
    Sunny skies, humidity at 67%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    4x50 on :45 as strong steady DPS-6 (6 cycle count)

    *Set 1*
    3(4x100 FR 85% on 2:00, 1:00 rest) DPS-6
    *1:09-1:07-1:06-1:06, 1:06-1:06-1:06-1:06, 1:06-1:05-1:05-1:05
    ---300 BK as 50DA/50

    *Set 2*
    6(2x50 FR 85% on 1:00, 1:00 rest) DPS-6/6.5
    *33/32, 32/31, 31/31, 31/31, 31/31, 30/30
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6(2x100 FR 85% on 1:45, 1:30 rest) DPS-5/6, snorkel, agility paddles
    *1:05/1:05, 1:05/1:05, 1:04/1:04, 1:03/1:03, 1:03,1:03, 1:03,1:03
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    4(4x50 FR/fins 85% on :50, 2:00 rest)
    *30-29-29-29, 29-28-28-28, 29-29-28-28, 29,28-28-28
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    6x100 FR 95% on 2:30, DPS-6.5/7
    *1:02, 1:01, 1:00, 1:00, 59, 59
    ---300 Fly/BK as 25DK,25BK-K,25DPS-Fly, 25DPS-BK

    *Set 5*
    4(5x25 FR 90% on :45, :30 rest) Hypoxic 1, DPS-6
    *1-15)14s, 16-20)13s, foot touch timed

    Warm down
    400 FR/BK EZ ABPT

    Comments:
    Race (not base) pace as 85% effort FR training with DPS integration. Set 5 speed work focus on efficiency. Warm water is distracting and makes me feel more tired.

    Updated February 20th, 2013 at 08:22 PM by fdtotten

    Categories
    Swim Workouts
  2. Tuesday, February 19, 2013

    by , February 19th, 2013 at 06:01 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 83, 100% water clarity.
    Sunnyy skies, humidity at 62%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    3x50 FR on :45 desc 1-3

    *Set 1*
    10x100 IM on 1:30
    *1:18-1:10
    ---300 BK as 50DA/50 DPS

    *Set 2*
    5x100 FR on 1:40 as 50K/Scull,50DPS - desc effort 1-5
    5x100 FR on 1:30 as 25RA,25LA,25CU,25DPS - desc effort 1-5
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    6x150s on 2:15, odd(25Fly,25BK), even(25BR,25FR)
    ---400 as 200FR Kick/wFins,200 DPS FR/fins

    *Set 4*
    6x100 on 1:40 DK/fins as 25/bk,25/front,25/side,25/bk, desc 1-3,4-6
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    2(4x200 on :20 rest) as time+DPS count, desc 1-4
    round 1/snorkel, agility paddles
    round 2/snorkel

    Warm down
    400 FR/BK EZ DPS ABPT

    Comments:
    IM Set, IM transition Set, Stroke drills, DPS swimming
    Categories
    Swim Workouts
  3. Monday, February 18, 2013

    by , February 18th, 2013 at 06:03 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 61, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS ABPT
    200 FR as 50 K/wScull,50 Swim
    200 FR w/snorkel
    200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles

    *Set 1*
    10x100 FR on 1:15 w/snorkel,agility paddles
    *1:06 to 1:05

    200 BR Kick
    200 BK as 50DA/50 DPS Swim
    200 FR as DPS

    *Set 2*
    2(5x200 FR on 2:30, 1:00 rest)
    *2:20, 2:18, 2:17, 2:16, 2:16 w/snorkel
    *2:15, 2:15, 2:14, 2:13, 2:12 w/agility paddles

    200 BK DPS
    200 FLY as 25DR/25Swim

    *Set 5*
    10x25 FR Fast on :40 w/flip time
    *13 to 12

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Due to kids off school, cold weather, and other circumstances arrived pool later today with limited time. Did a basic workout, then rushed off to back to work.
    Categories
    Swim Workouts
  4. Friday, February 15, 2013

    by , February 15th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 78, 100% water clarity.
    Cloudy skies with rain, humidity at 92%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR as 50 K/Scull,50 Swim, snorkel
    3x50 FR on :45 desc 1-3

    *Set 1*
    4x400 FR on 6:00, all strong (#1-2 w/snorkel)
    *4:36, 4:31, 4:27, 4:25
    ---300 BK as 50DA/50 DPS

    *Set 2*
    4x200 FR on 3:30, all strong (#1-2 w/snorkel)
    *2:09, 2:10, 2:07, 2:06
    ---400 FLY as 25DK/bk-25RA-25LA-25DPS Swim

    *Set 3*
    8x100 FR on 2:30, all strong (#5-8 w/agility paddles on 3:00)
    *1:03, 1:03, 1:02, 1:02/1:00, 1:00, 59, 58
    ---400 FR Kick/fins, snorkel

    *Set 4*
    16x50 FR on 1:30/2:00 w/fins-agility paddles
    #1-4)28, #5-8)27, #9-12)26, #13-16)25 ...on 2:00
    ---200 BR Kick, 100 BR DPS Swim

    *Set 5*
    32x25 FR on :40/1:00, timed on the flip turn touch
    #1-16)14, #17-26)13, #27-32 on 1:00)12

    Warm down
    400 FR/BK EZ DPS ABPT

    Comments:
    Coach Chuck was on deck to get splits, times and offer encouraging words/hand signals. A hard punishing workout today with steady rain most of the time. Arms/shoulders ached afterwards, but as of writing this post, they have calmed down with the various recovery processes one must do daily.

    Set 1 - On the second half of 400s #1-2 with the snorkel I was gasping for air feeling uncomfortably clustophobic. Swimming #3-4 without snorkel was better breathing and faster. #1-3 were negative split by 1 second each, and while #4 was even split at 2:12, it hurt the most.

    Set 2 - Swam 200s #1-2 with the snorkel, then did #3-4 as normal FR breathing for tighter, longer streamlining off the turns, versus swimming slower shallow flip turns and increased drag with the snorkel. The final 200 resulted in totally red zone exhaustion, clear evidence of a lot more work ahead to swim quality 400s & 200s in training.

    Set 3 - Struggled with the 100s as thighs/feet became increasingly affected by minor nagging cramps. Swimming with the agility paddles, increasing the interval, and a moderate streamlined kick helped me to complete the last four.

    Set 4 - Surprisingly slow fin kicking with the snorkel seemed to diminish the cramping. Just to be sure I started the 50s as steady swimming gradually building up through #1-12 to strong #13-16. Coach called out high 24s on the last three, but I saw 25s on the scoreboard.

    Set 5 - Started out the FR 25s as steady swimming again and built the pace. I like 25 FR/BK swims timed on the flip turn feet touch as a better indication of actual pace. The last six FR 25 times were 12.3-12.0, and coach wanted an 11.8 or so, but not today. With little or none "fast twitch" muscle fibers anywhere in my body, trying to spin the arms faster or something like that would result in flailing/thrashing and would not be sustainable off the flip turn anyway.

    Updated February 15th, 2013 at 08:14 PM by fdtotten

    Categories
    Swim Workouts
  5. Thursday, February 14, 2013

    by , February 14th, 2013 at 08:03 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 72, pool at 78, 100% water clarity.
    Dark cloudy skies with rain, humidity at 94%

    Happy Valentines Day!


    Warm up
    800 REV IMO by 200

    *Set 1*
    6x100 Fly on 1:40 as 50DK/Scull,50Swim, snorkel
    8x25 Fly on :40, 85% effort, #1-4/snorkel, #5-8/breath each stroke
    *not timed, ABPT

    *Set 2*
    6x100 BK on 1:40 as 50DA/Scull,50 DPS Swim
    8x25 BK on :40, 85% effort, #1-4/agility, #5-8/15 SDK
    *not timed, ABPT

    *Set 3*
    6x100 BR on 2:00 as 50K,50Swim, snorkel
    8x25 BR on :40, 85% effort, #1-4/snorkel, #5-8/Strong DPS
    *not timed, ABPT

    *Set 4*
    6x150 FR on 2:15, desc #1-3/#4-6, snorkel, agility
    *1:42-1:39-1:38/1:41-1:37-1:35
    4x100 FR on 1:30, desc #1-4, snorkel
    *1:05-1:04-1:03-1:02
    4x50 FR on :45, steady 85%
    *31-30-30-30

    Warm down
    800 FR/BK/BR/FLY, EZ DPS ABPT

    Comments:
    A solid recovery session with moderate effort. Joel and I swam most of the workout together. No drylands last night with good sleeping, lots of protein, etc., along with band PT and stretches, are facilitating good preparatory progress towards doing a strong Friday workout tomorrow.
    Categories
    Swim Workouts
  6. Wednesday, February 13, 2013

    by , February 13th, 2013 at 07:53 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny skies with humidity at 74%

    Warm up
    200 FR DPS ABPT
    200 FR as 25 K, 25 K/Scull w/snorkel
    200 FR as 25 K/Scull, 25 Swim, w/snorkel

    *Set 1*
    10x100 FR on 1:40, snorkel, desc 1-5, steady 6-10
    *1:07,1:07,1:06,1:05,1:04/1:05,1:04,1:04,1:05,1:04
    ---200 EZ BK as 25DA, 25 Swim DPS
    ---200 EZ Fly as 25Dr, 25 Swim DPS

    *Set 2*
    8x100 FR on 1:30, Snorkel, Agility paddles, desc 1-4, steady 5-8
    *1:05,1:04,1:03,1:03/1:05,1:04,1:04,1:04
    ---200 EZ BK as 25DA, 25 Swim DPS

    *Set 3*
    6x100 FR at 1:20, snorkel, fins, desc 1-3, steady 4-6
    *1:01,59,59/1:00,1:00,1:00
    ---400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel

    *Set 4*
    4x100 FR on 1:15, Snorkel, fins, agility paddles
    *58,59,58,58
    ---200 BK as 25DA, 25Swim

    2x100 FR on 1:10
    *1:01,1:02
    ---300 EZ FLY as 4(25/RA, 25LA, 25 Swim) w/snorkel

    *Set 5*
    10x50 FR on 1:00, Snorkel; *31-30-29-31-30-29-31-30-30-29
    ---EZ 50 BK
    8x50 FR on 50, Snorkel,Agility; *30-30-30-29-30-30-30-29
    ---EZ 50 BK
    6x50 FR on 45, Snorkel,Agility,Fins; *27-26-26-27-26-26
    ---EZ 50 BK
    4x50 FR on 40, Snorkel, Agility,Fins; *28-27-27-26
    ---EZ 50 BK
    2x50 FR on 35; *30-29

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    After this workout my arms and entire body are officially very, very tired. There was nothing left after the last 50. Now I have to recover as best possible to swim strong again on Friday.

    All through the workout I was on the edge of just barely able to make my goal times including the 80/90 percent split pace profile. When finished with the 100s, I tried to convince myself, "you are tired, just stop, it's ok". Then I thought, "but first I will see if I can do one round of the 50s", and then one more, etc., until I eventually finished.

    Arms were lead, just focused holding that EVF with steady streamlined kicking. The snorkel helps me to consistently keep the body & head motion calm and is gradually transferring to more minimal head breathing motion when swimming strong while very tired.

    My friend Joel, visiting from CA, was swimming with me from 8x100s to 2x100s where the 10x100s and all the 50s were solo. The last 8 weeks have been my most consistent and hardest training since college swimming. After the Pan Pac 2.4 OW swim & 800 Meter in June, I am considering along with maintaining the endurance base, to train IM the rest of the summer, then maybe I take a shot at the SCM season.

    Updated February 13th, 2013 at 08:03 PM by fdtotten

    Categories
    Swim Workouts
  7. Tuesday, February 12, 2013

    by , February 12th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 64%

    Warm up
    800 RIMO by 200
    200 IM as 25 Smooth, 25 strong

    *Set 1*
    200 as 25DK,25DK/scull, w/snorkel
    5x100 Fly on 1:45 as 25DK/scull, 25 Swim, w/snorkel
    5x100 Fly on 1:30 as 25RA/LA, 25 Swim, w/snorkel/agility paddles
    6x50 Fly on :50, desc 1-3,4-6; did 34-33-31,33-32-30

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x100 BK on 1:40 as 25DA/25Swim
    10x50 BK on :50 desc 1-5,(6-10 w/agility paddles)
    35-34-34-33-33,34-33-32-32-31

    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 3*
    200 BR Kick w/bd
    300 BR as 4(25K/50Swim) w/snorkle
    10x50 BR on 1:00, desc (1-5 w/snorkel), 6-10
    41-41-40-39-39,40-39-39-38-38

    *Set 4*
    4x500 FR on 6:00 w/snorkel, agility paddles
    5:51, 5:50, 5:49, 5:48

    *Set 5*
    4x50 FR on 1:00 rest, ABPT DPS, 1 breath per/25

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    While not a recovery workout, still a moderate session with IM warmup, Stroke drills and pace swimming in Fly, BK, and BR. Even pace 2000 FR swim as 4x500. 200 yard BC set. Minor shoulder tenderness being minimized with band work and stretches. Gradually bringing back dryland weight-stack strength work 2-3 days a week after my daily core dryland sessions.
    Categories
    Swim Workouts
  8. Monday, February 11, 2013

    by , February 11th, 2013 at 07:20 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 76, pool at 79, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS ABPT
    200 BK as 50/DA, 50 DPS Swim
    200 FR w/snorkel
    200 FR as k/wScull, 25 STRONG, w/snorkel,agility paddles

    *Set 1*
    6x400 on 6:00
    Negative 200 split w/open turn pushes-offs on 2:20 #1-3(snorkel), 2:15 #4-6(snorkel,agility paddles)

    1. 2:16, 2:15, 4:31
    2. 2:15, 2:13, 4:28
    3. 2:14, 2:12, 4:26
    4. 2:12, 2:11, 4:23
    5. 2:12, 2:10, 4:23
    6. 2:11, 2:09, 4:20

    300 BR Kick
    200 BK as 50DA/50 DPS Swim
    200 FR as DPS

    *Set 2*
    12x200 3:00
    Negative 100 split w/open turn push-offs on 1:15 #1-6(snorkel), 1:10 #7-12(snorkel,fins)

    1. 1:07, 1:06, 2:13
    2. 1:06, 1:05, 2:11
    3. 1:06, 1:05, 2:11
    4. 1:06, 1:05, 2:11
    5. 1:05, 1:04, 2:09
    6. 1:05, 1:03, 2:08
    7. 1:03, 1:00, 2:03
    8. 1:02, 1:00, 2:02
    9. 1:02, :59, 2:01
    10. 1:01, :58, 1:59
    11. 1:00, :58, 1:58
    12. 1:00, :57, 1:57

    100 BK DPS
    400 FR swim as 4 (50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; 12, 12
    2x50 FR on 3:00; 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Base pace block sets towards 5K goal pace FR swimming with a mix of snorkel, agility paddles, and fins. Recovery swims and small speed set. Arms sore and tingly afterwards for several hours, which faded away almost completely particularly with stretching 5-10 minutes throughout the afternoon. This was a hard workout to do solo, swimming with the toys help me to get through it all. At 6x200s - arms are lead...ready to quit, but putting the fins on for the last 6x200s makes it more fun to go fast and motivates me to see sub minute splits, even as the effort becomes more than swimming without the fins.
    Categories
    Swim Workouts
  9. Friday, February 8, 2013

    by , February 8th, 2013 at 05:52 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 74, pool at 79, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x100 on 1:30 desc 1-3

    *Set 1*
    3000 FR TT

    1. 5:52.4
    2. 5:51.0 11:43.4
    3. 5:50.6
    4. 5:50.8 11:41.4, 23:24.8
    5. 5:47.3
    6. 5:45.5 11:32.8, 34:57.6

    300 EZ BK as 25DA, 25 Swim DPS
    300 EZ BR as 50K, 50 Swim w/snorkel
    6x50 FR on 1:00 desc 1-3,4-6

    *Set 2*
    3(3x100 on 2:00, desc 1-3) @200 pace

    1. 1:01, 1:00, :59
    2. 1:00, 59, 59
    3. 59, 59, 58

    400 EZ BK as 25K/bk, 25 Swim DPS
    400 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim) w/snorkel
    400 FR steady state w/snorkel,agility paddles

    *Set 3*
    2(3x25 on 1:00) stroke choice
    Fly; 13.2/12.7/12.6
    Free; 11.8/11.6/11.3

    Warm down
    400 FR/BK DPS ABPT
    200 EZ Fly 25DR/25Swim

    Comments:
    Set 1, the 3000 TT was an effort, it seems the whole week of swimming weighed down my arms and legs like lead, but in the last 1000 the stroke began to flow more. No matter how crappy I feel when starting a long swim, usually if I keep at it, making a diligent effort, somehow the stroke will come together. So I was very pleased to descend the 500 splits.

    Set 2 was awkward, sluggish because even after 900 yards of warm down I could still feel the effects of the 3000 TT. No matter how smooth or steady I attempted to pace the first 50, the second 50 really dropped off. The coach said I was out in 28 low to 27 mid consistently, but then my kick would fade and be gone by the last 25 because my thighs were cramping. It was supposed to be 7 rounds, but I gave up after 3 rounds.

    With my thighs trembling, I got out and sat on the block to massage my legs, drink and eat a little bit, then stretched about ten minutes. Hopped back in, played around for about 1200 yards of stroke swimming, planning to get out soon.

    Set 3 was an unexpected, but inspired moment for me. Coach Chuck was calling out times for 25 sprints in the lanes next to me, as I felt ok, just decided to give a go and took off with the next send-off. Now I felt strong and smooth doing the fly and free. Chuck was excited with the 12s in the fly, and then was running up and down the pool when I did the 11s for the free.

    FYI - I am a hard of hearing lifetime hearing aid user and water in my ears make it even worse, so I tend to be in my own world at times when swimming, which appears as if I am ignoring the coach or whoever is trying to talk to me. So Bob in the next lane tapped my shoulder saying Chuck was trying to tell me my times. Anyway, successful communication commenced once I got out, dried out my ears, and put in the hearing aids. Of course I am quite pleased with those times.
    Categories
    Swim Workouts
  10. Thursday, February 7, 2013

    by , February 7th, 2013 at 05:17 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 82, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    400 RIMO
    800 IM swim as 4x200 IMO, 25DR/25S

    *Set 1*
    400 DK as 50 DK/bd,50DK/bk
    4x200 Fly on :30 rest, as 4(25DK/wScull,25 Swim) w/snorkel, fins, Desc 1-4

    200 EZ DPS as 100BK/100FR

    *Set 2*
    8x50 BK Kick on 1:10, 12 SDK
    6x100 BK Swim on 1:40, as 4(25 Smooth, 25 Strong), w/Agility Paddles

    100 FR DPS

    *Set 3*
    400 BR Kick as 50w/bd, 50/bk
    300 BR as 4(25K, 50 Swim) with snorkel, desc by 75, 1-4
    4x50 BR on :20 rest, as 25/DPS, 25 build to FAST

    200 Fly as 25DK, 25 DPS Swim

    *Set 4*
    400 FR swim as 4(50 Smooth, 50 Strong) w/Snorkel, Agility Paddles
    400 FR swim as 4(50 Smooth, 50 FAST) w/Snorkel

    *Set 5*
    2x25 FR on 1:00; did 13, 12
    2x50 FR on 3:00; did 26, 26

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Mostly moderate swimming with 300 yards of speed at the end; still a bit sore/tired from yesterday workout and hot water pretty much unmotivated me; all the strokes feel stronger & better than ever...but I will need feed back from others on that; Set 5, a 12.3/25FR, and 26.6/50FR, from push-offs are my best FR times in 10 years. Slowly I am making progress.
    Categories
    Swim Workouts
  11. Wednesday, February 6, 2013

    by , February 6th, 2013 at 05:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 70, pool at 79, 100% water clarity.
    Sunny skies with humidity at 62%

    Warm up
    200 FR DPS
    300 FR as 50k w/scull/50 Swim, w/snorkel
    200 BK as 50 DA/25 smooth, 25 Fast
    3x50 on :50 desc 1-3

    *Set 1*
    10x100 FR as 2(5x100 on 1:10/1:15/1:15/1:20/1:30) desc 1-5,6-10

    • 1:08-1:07-1:06-1:06-1:05-1:06-1:06-1:05-1:04-1:04

    300 EZ BK as 25DA, 25 Swim DPS

    *Set 2*
    5x200 FR on 2:50, negative split (did open turn, leave on 1:10)

    1. 1:08, 1:07; 2:15
    2. 1:08, 1:07; 2:15
    3. 1:07, 1:06, 2:13
    4. 1:06, 1:05, 2:11
    5. 1:06, 1:04, 2:10

    300 EZ BR as 25K/bk, 25 Swim DPS

    *Set 3*
    10x100 FR on 1:40 w/fins, desc 1-5,4-6

    • 59-58-58-57-56,58-58-57-57-56

    300 EZ FLY as 4(25DK/bk, 25/RA, 25LA, 25 Swim)

    *Set 4*
    5x200 FR on 3:00, even split (just swam them) w/snorkel/agility paddles

    • 2:14, 2:12, 2:12, 2:10, 2:09

    300 EZ BK/BR as 25BK/25BR

    *Set 5*
    20x50 as 4(5x50 on 40/45/50/40, w/snorkel

    • 33-33-33-32-32*32-32-32-32-32*32-31-31-31-31*31-31-32-33-31


    Warm down
    400 FR/BK DPS ABPT

    Comments:
    Base pace work on variable intervals, needed higher interval to do free w/fins, 200 frees are improving, one FR set with agility paddles.
    Categories
    Swim Workouts
  12. Tuesday, February 5, 2013

    by , February 5th, 2013 at 04:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 65, pool at 79, 100% water clarity.
    Sunny skies with humidity at 58%

    Warm up
    1000 Swim as RIMO by 250
    3x200 IM on :30 rest as 25 DPS/25 FAST

    *Set 1*
    1000 Fly as
    5[2(25 DK w/Scull, 25 Swim),2(25 RA/LA, 25 Swim)] w/snorkel/fins
    2(2x25 on :40, 50 on 1:40) Fly FAST; 14-13-29-13-13-28

    200 EZ DPS BK

    *Set 2*
    400 BR Kick w/bd
    300 BR as 4(50 Kick on back, 25 strong DPS BR Swim)
    600 BR as 4(50K, 100 Swim DPS build by 25 1-4) w/snorkel
    2(2x25 on :40, 50 on 1:40) BR STRONG; 18-17-37-17-17-36

    200 EZ DPS FR

    *Set 3*
    1000 BK as
    5[50K, 50DA, 100 Swim as 2(25 Smooth, 25 STRONG)]
    2(2x25 on :40, 50 on 1:40) BK FAST; 14-14-31-14-14-30

    200 EZ Fly as 25/DR, 25/Swim

    *Set 4*
    1000 FR as
    5(50K w/Scull, 150 Swim, desc by 50 1-3) w/snorkel

    Warm down
    400 FR/BK DPS ABPT

    Comments:
    Shoulders tender from 20x100 with agility paddles yesterday, no paddles/dryland strength sets today, IM warmup, did sets of Fly, BK, BR swimming, drills, and a little speedwork. Did some sculling to FR descending to a 50 STRONG swimming with the snorkel, but no FR speedwork.
    Categories
    Swim Workouts
  13. Monday, February 4, 2013

    by , February 4th, 2013 at 04:27 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 63, pool at 84, 100% water clarity.
    Sunny blue skies with humidity at 65%

    Warm up
    200 FR DPS
    200 BK DPS
    200 FR Kick as 100 w/bd, 100 w/snorkel
    200 FR as 50 K/Scull, 50 Swim w/snorkel
    2(2x25 on :20, 50 on :40) 15-15-31-15-15-30

    *Set 1*
    4x400 FR Broken as
    4(4x50 on :40, RI 2x100 on 1:15) 1:00 rest btwn each

    1. 34-33-33-32-1:08-1:07
    2. 33-32-33-32-1:07-1:06
    3. 32-32-32-31-1:06-1:05
    4. 31-32-32-31-1:05-1:05

    400 EZ DPS as 100BK/100FR

    *Set 2*
    20x100 FR on 1:20 w/snorkel, agility paddles (1:00 rest before #11)

    • Did 1:08, 1:07, then all 1:06, last four were 1:05.

    300 Fly EZ as 25k/bk, 25RA,25LA, 25 Swim

    *Set 3*
    30x50 FR as 20 @:40, 1:00 rest, 10@45

    • #1-2; 34s, #2-11; 33s, #12-20; 32s
    • #21-26; 31s, #27-30; 30s

    300 BR Kick

    Warm down
    400 BK/FR by 50 DPS ABPT

    Comments:
    Hot water! Did best I could. FR base pace work; 1600 of broken 400s, 2000 of lower rest 100s (previously on 1:40/1:30, now 1:20), 1500 of lower rest 50s (previously :50/45, now :40/45). Too tired to finish with any speedwork today, will certainly do some tomorrow.

    Updated February 4th, 2013 at 05:45 PM by fdtotten

    Categories
    Swim Workouts
  14. Saturday, Feburary 2, 2013

    by , February 2nd, 2013 at 10:52 AM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 48, pool at 78, 100% water clarity.
    Sunny sky with humidity at 42%

    Warm Up
    500 FR DPS ABPT
    250 FR Kick, build 100-100-50
    250 FR Kick w/EVF Scull, build 100-100-50

    *Set 1*
    2(250 FR K, 250 FR S/snorkel) build 250 100-100-50
    8x25 FR on :30 Rest, Fast Kick with Fast EVF Scull
    4x50 FR on 1:00, 2(12.5 Fast K/Scull, 12.5 Strong FR Swim)
    6x12.5 FR Bursts on :20 rest, 1-3-5 K/Scull, 2-4-6 FR Swim

    *Set 2*
    250 DK
    6x50 Fly on :15 rest, as 2(12.5 DK, 12.5 DK/Scull) w/snorkel
    300 Fly DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST w/snorkel
    6x12.5 Fly Bursts on :20 rest, 1-3-5 DK/Scull, 2-4-6 Fly Swim

    *Set 3*
    250 BR K
    5x50 BR on :30 rest, steady tempo

    *Set 4*
    2(4x12.5 Bursts on :30 RI, 1:00 Rest)
    a round each of FR, FLY,

    Warm Down
    400 FR DPS ABPT, 200/snorkel, 200/without

    Comments
    No paddles, lots of band stretching before-during-after, fast sculling with kick.
    Categories
    Swim Workouts
  15. Friday, February 1, 2013

    by , February 1st, 2013 at 06:41 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 57, pool at 79, 100% water clarity.
    Sunny skies with humidity at 48%
    Solo, coach Chuck on deck for Set 1,2&3

    Warm up
    200 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x100 Kick IMO by 100
    4x50 FR Swim on :50; 33-32-32-30

    *Set 1*
    5(4x100 on 1:15, 1:20, 1:30, 1:40, 1:15) 1:00 rest per round

    1. on 1:15 - 1:09, 1:09, 1:08, 1:07 HR130
    2. on 1:20 - 1:07, 1:07, 1:06, 1:06 HR160
    3. on 1:30 - 1:06, 1:06, 1:06, 1:05 HR170
    4. on 1:40 - 1:05, 1:05, 1:04, 1:03 HR180 (took xtra min rest before round 5)
    5. on 1:15 - 1:06, 1:07, 1:07, 1:06 HR180

    300 BK DPS ABPT
    400 Fly DPS DR/Swim
    300 FR DPS ABPT w/snorkle/agility paddles

    *Set 2*
    6(3x50 on 40, 45, 50, 40, 45, 50) 1:00 rest per round

    1. on :40 - 33/33/32
    2. on :45 - 32/31/30
    3. on :50 - 31/30/30
    4. on :40 - 32/32/31
    5. on :45 - 31/31/30
    6. on :50 - 30/30/29

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim
    200 FR DPS ABPT

    *Set 3*
    500 FR for time, no dive
    First 100 cannot be faster than 1:10, total time 5:45 or better

    1. 1:10.4
    2. 1:08.3
    3. 1:08.1
    4. 1:07.0
    5. 1:06.9 (5:40.7)

    300 BK DPS ABPT

    *Set 4*
    1000 FR Steady State Swim, breath 3rd stroke
    300 Fly as 25RA/25LA/25Swim w/snorkle

    Warm down
    400 FR DPS ABPT

    Comments:
    Pace control 100s & 50s FR on variable intervals, 500 FR for time w/slowest 100 first. Before 500TT, did band stretches, drank water. No speedwork today, will do bursts and short FAST swims over the weekend.

    Updated February 1st, 2013 at 07:02 PM by fdtotten

    Categories
    Swim Workouts
  16. Thursday, January 31, 2013

    by , January 31st, 2013 at 03:34 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 73, pool at 79, 100% water clarity.
    Dark gray rainy skies with humidity at 85%

    Warm up
    200 FR DPS ABPT

    *Set 1*
    300 D Kick as 100/bd, 100/bk, 100/snorkle
    300 Fly as 4(50DR-kick w/scull,25 Swim) w/snorkel
    4x150 FLY on :30 rest as 2(25RA/25LA/25 Swim) 1,3 w/agility paddles - 2,4 without
    4x50 Fly on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 2*
    5x200 BK :10 rest, as 50K, 50DA, 100 Swim w/8-10 SDK, 1-3-5 no Agility, 2-4/Agility
    4x50 BK on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 3*
    300 BR Kick as 100/bd, 100/bk, 100/snorkel
    2x100 BR on :15 rest as 2(25 Kick/25 Swim) w/snorkel
    2x100 BR on :15 rest as 2(25 K-bk/25 Swim)
    4x50 BR on :30 rest, strong ABPT, 1&3/Agility, 2&4/no Agility

    *Set 4*
    1200 FR as 3(100 Scull, 300 Swim) w/snorkel-agility paddles-bouy-tube
    steady state swimming ABPT

    EZ 100 Fly as (1 RA/1 LA,Swim 3 strokes)

    *Set 5*
    2(8x25 on :20 rest, 2 each stroke IMO)
    do as 12.5 burst,12.5 EZ, ie... 2(12.5 Fly burst/12.5 Bk EZ) IMO etc.

    Warm down
    400 BK DPS ABPT

    Comments:
    Recovery, HR 100-140, no intervals, moderate feel good swimming.

    Updated January 31st, 2013 at 04:29 PM by fdtotten

    Categories
    Swim Workouts
  17. Wednesday, January 30, 2013

    by , January 30th, 2013 at 05:08 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 75, pool at 79, 100% water clarity.
    Sunny skies with humidity at 66%


    Warm up
    300 FR DPS ABPT
    200 BK as 25 smooth/25 Fast
    4x50 FR Kick on 1:00 desc 1-4
    4x50 FR Swim on :50, 33-33-32-31

    *Set 1*
    4x500 on 7:00, each negative by 250 w/open turn split

    1. 3:00/2:55
    2. 2:58/2:53
    3. 2:59/2:51
    4. 2:58/2:49

    300 BK DPS ABPT

    *Set 2*
    3x500 on 7:00, descend 1-3

    1. 5:53
    2. 5:46
    3. 5:38

    100 BR kick w/bd
    200 BR as 50 kick/bk,50 Swim

    *Set 3*
    2x500 on 7:00, each negative by 250 w/open turn, agility paddles/snorkel

    1. 2:54/2:48
    2. 2:52/2:49

    300 BK DPS ABPT

    *Set 4*
    500 Strong, w/Slim Fins

    • 5:24

    100 D Kick w/bd
    200 Fly EZ as 25 DR/25 Swim
    100 BK EZ

    *Set 5*
    4x25s FR no breath FAST ABPT with :20 rest
    3x50 FR on 1:30, desc 1-3, did 29-28-27

    Warm down
    400 FR DPS ABPT

    Comments:
    I received a workout coach Chuck emailed to me to try with 5000 yds of 500s. As I began the first set, I wondered why was I training for 5K OW swims anyway? Actually I like the 5K OW swim, but it's so intimidating to train as needed. Always in the back of my mind is the feeling that when we line up to start the race, I want that confidence knowing that I have prepared as best I could.

    Updated January 30th, 2013 at 08:53 PM by fdtotten

    Categories
    Swim Workouts
  18. Tuesday, January 29, 2013

    by , January 29th, 2013 at 05:44 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 75, pool at 80, 100% water clarity.
    Sunny skies with humidity at 67%

    Warm up
    200 FR DPS ABPT
    300 FR Kick
    500 FR as 5(1x50 Kick on :50, 2x25 Swim on :20)

    • 50 Kicks were 45-43, 25s were 14s, last two 13

    *Set 1*
    400 BR Kick as 100/bd, 100/snorkel
    300 BR 50 Kick/50 Swim w/snorkel
    6x50 BR on :20 rest 25 K/bk, 25 Swim DPS ABPT

    *Set 2*
    400 BK Kick as 25 steady/25 FAST w/8-10 SDK
    200 BK as 50 Double Arm (DA) DR/50 Swim w/strong kick
    200 BK Swim as 25 steady/25 FAST w/agility paddles
    2(4x25 BK on :40, 1:00 rest)

    1. 16-15-15-15
    2. 14-14-14-14

    300 DPS FR ABPT w/agility paddles

    *Set 3*
    400 D Kick as 100/bk, 100/bd
    4x150 FLY on :30 rest as 25RA/25LA/50DA-on-bk/50 Swim
    ---1,3 w/agility paddles - 2,4 without
    2(4x25 Fly on :30, 1:00 rest, then on :40)
    ---each round; 2x25 w/agility paddles, 2x25 without

    1. 14-14-14-14
    2. 13-13-13-13

    300 DPS FR ABPT

    *Set 4*
    3x300 FR on 1:00 rest w/snorkel-agility paddles
    steady state swimming ABPT

    *Set 5*
    8x25 FR on :20

    • 13-13-13-14-14-13

    3x50 FR on 1:30

    • 28, 28, 27

    Warm down
    400 BK DPS ABPT

    Comments:
    Disclosure - below are rambling long comments, so feel free to skip if found to be tedious, boring, nerdy and self centered.

    Sore from speedwork with/without paddles during the recent seven days, dryland was mostly core, stretching, bands, and some maintenance strength, but no heavy stacks. Returned to the full dryland program last night, which along with yesterday's swimming workout led to some soreness and fatigue coming in to today's swimming session. Frequent brief band sessions, stretching, managed nutrition, and good sleeping certainly help to minimize what could be far more soreness and fatigue.

    Warm Up - The 500 FR with 50 kick then 2x25 on :20 was challenging and fun to do and will do more variations on that. The increase in kicking sets during last several weeks was obviously to get stronger and faster in kicking, but the real mission is more than just fast kicking in itself, but to use that kick consistently when doing the full stroke. A strong steady kick makes my overall stroke more effective, efficient and faster - also at a cost of more energy, so at least for the 1650 and down, training to use a solid kick all the way.

    Set 1 - While my breaststroke is basically good form, in no way am I a natural at the stroke. I could not do it in high school, and it was only after playing two seasons of college waterpolo, then club polo for several more years, that I became proficient in BR kicking. Today I did BR drills, moderate swimming, but no BR speedwork. That is because this last weekend in the little community pool, when starting some fast 12.5 BR bursts after doing a lot of FLY bursts, I went too hard with too wide a kick on the first one. It was not very smart, more like a novice - should have known better. The result is one minor subtle strained groin in the right leg. I have been fortunate over the years to avoid most kinds of swimming related wear and tear on the body, but I know how these things can linger. So now doing a very narrow BR kick being careful not to engage that vulnerable area, along with stretching it, rubbing in muscle relief lotion before, during, and after the workout.

    Set 2 - My backstroke continues to improve even though I do not work on it during the weekends in my little pool. However my SDK capacity is not any better and it was a struggle to even get to 8 SDKs off the wall. I will have to write some specific SDK into the program more consistently. Did the 25s without any paddles, not having done BK speedwork recently. The first round of 25s doing 15 was good, then after 1:00 rest, it was all 14s on the second round - and they were not 14s turning to 15s, but 13 coming in with 14 at the touch - an excellent effort. Somehow this year I have found a way to engage a bent elbow catch or EVF as soon as my arm slides in the the water.

    Set 3 - The agility paddles are the only paddles I have ever been use to swim butterfly. These paddles, with careful focus, can really help set up the EVF catch with elbows near the surface without excessive undulation. They slow down my tempo a bit for now, but over time I expect to come closer to the tempo without them. Today the 25 times were the same with/without because without the paddles the tempo more fluid and faster. But the paddles really facilitate the hand feel for a fast quick high elbow catch. Have said all that, today was also the first fly speedwork (other than 12.5 bursts on the weekends) in a long time, so while the 14s were good, the 13s made me smile.

    Set 5 - On the days with more speedwork, doing lots of carefully managed warm down between sets prevents the quality of the next set from being diluted with too much residual fatigue. A good warm down really does clear the body more than hanging on the wall. The little freestyle set of 8x25 on :20 followed by 3x50 on 1:30 is designed to do FAST swimming for speed with quality form when tired and weary accumulated over the workout. The warm down after that is very important to leave the pool only when the stroke feels good at the ABPT level.

    Updated January 29th, 2013 at 09:26 PM by fdtotten

    Categories
    Swim Workouts
  19. Monday, December 28, 2013

    by , January 28th, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 64, pool at 80, 100% water clarity.
    Sunny skies with humidity at 70%

    Warm up
    100 FR DPS ABPT
    200 FR Kick
    8x25 on :30 w/Agility paddles, did 14s - 13s

    *Set 1*
    35x50 FR on :50, 30 max, 33 min

    • first two 50s were 33
    • all other 50s were 32 with some at 31 & 30


    *Set 2*
    300 BK DPS ABPT
    300 FR DPS ABPT w/Agility paddles/snorkel

    *Set 3*
    15x100 FR on 1:40, 1:03 min, 1:06 max

    • #1,2,5,6,10 were 1:06
    • all other 100s were 1:05, two 1:04s & a 1:03


    *Set 4*
    200 FR Kick
    400 FR DPS ABPT

    *Set 5*
    2(8x25 FR on :20, 1:00 rest)
    did all 14
    3x50 FR on 1:15
    29, 28, 28

    Warm down
    300 FR DPS ABPT

    Comments:
    First of all, let me say that the Agility paddles (medium size) are very useful and effective. They really assist with the EVF effort, and after taking them off, the stroke feels great right away. And it is possible to alternate using them in a set swimming with/without easily as there a no straps and can be put on quickly. I will order the larger ones to supplement the medium size paddles, but will use the medium size for all four strokes.

    Sets 1 & 3 - What coach Chuck wanted me to do today was approximately 30 min each of 50s, 100s, and 200s at specified pace, but I ran out of time, so cut the 200s and did set 5 instead. The 50s felt great, the 100s were harder in part because I am still feeling my one hour postal swim effort. Also I need do more warm down after a long set like 35x50s.

    Set 5 - I feel that my improvement recently is more due to building my speed, while sustaining my endurance. Speed is something that takes effort to acclimate to, and then to maintain just like distance, but if one does not do speedwork, than the distance work by it self does not prepare enough for racing. So although I was tired after sets 1 & 3, it was more important to me to do at least some speedwork before getting out rather than some of the 200s.
    Categories
    Swim Workouts
  20. Saturday, January 26, 2013 - One Hour Postal Swim

    by , January 28th, 2013 at 06:16 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 71, pool at 78, 100% water clarity.
    Sunny skies with humidity at 67%


    Warm Up
    200 FR DPS ABPT
    200 FR Kick
    4x50 on :50, 34 pace


    *One Hour Postal Swim*

    Split Time
    50 yd 33.45 33.45
    100 yd 34.21 01:07:40
    150 yd 35.02 01:42:41
    200 yd 35.82 02:18:30
    250 yd 35.71 02:54:13
    300 yd 35.69 03:29:54
    350 yd 35.90 04:05:48
    400 yd 35.55 04:41:21
    450 yd 35.89 05:17:14
    500 yd 35.73 05:52:58
    550 yd 35.80 06:28:46
    600 yd 35.79 07:04:34
    650 yd 35.29 07:39:51
    700 yd 35.28 08:15:08
    750 yd 35.33 08:50:28
    800 yd 35.11 09:25:34
    850 yd 35.03 10:00:36
    900 yd 35.48 10:36:05
    950 yd 35.70 11:11:47
    1000 yd 35.89 11:47:40
    1050 yd 35.23 12:22:54
    1100 yd 35.27 12:58:10
    1150 yd 35.31 13:33:29
    1200 yd 35.26 14:08:44
    1250 yd 35.40 14:44:08
    1300 yd 35.12 15:19:16
    1350 yd 35.39 15:54:39
    1400 yd 35.03 16:29:41
    1450 yd 35.53 17:05:13
    1500 yd 35.41 17:40:37
    1550 yd 35.39 18:16:01
    1600 yd 35.20 18:51:13
    1650 yd 35.44 19:26:39 19:26:39
    1700 yd 35.61 20:02:16
    1750 yd 35.08 20:37:20
    1800 yd 35.11 21:12:27
    1850 yd 35.18 21:47:38
    1900 yd 35.04 22:22:40
    1950 yd 35.63 22:58:18
    2000 yd 35.36 23:33:40
    2050 yd 35.24 24:08:54
    2100 yd 35.49 24:44:23
    2150 yd 35.43 25:19:49
    2200 yd 35.42 25:55:14
    2250 yd 35.51 26:30:45
    2300 yd 35.53 27:06:17
    2350 yd 35.39 27:41:40
    2400 yd 35.62 28:17:17
    2450 yd 35.53 28:52:49
    2500 yd 35.26 29:28:05
    2550 yd 35.47 30:03:33
    2600 yd 35.45 30:39:00
    2650 yd 35.32 31:14:19
    2700 yd 35.47 31:49:47
    2750 yd 35.29 32:25:05
    2800 yd 35.33 33:00:25
    2850 yd 35.60 33:36:01
    2900 yd 35.32 34:11:20
    2950 yd 35.46 34:46:47
    3000 yd 35.42 35:22:13
    3050 yd 35.37 35:57:35
    3100 yd 35.32 36:32:54
    3150 yd 35.42 37:08:19
    3200 yd 35.44 37:43:46
    3250 yd 35.36 38:19:07
    3300 yd 35.76 38:54:53 19:28:14
    3350 yd 35.40 39:30:17
    3400 yd 35.34 40:05:37
    3450 yd 35.35 40:40:58
    3500 yd 35.29 41:16:16
    3550 yd 35.22 41:51:29
    3600 yd 35.38 42:26:52
    3650 yd 35.67 43:02:32
    3700 yd 35.66 43:38:11
    3750 yd 35.50 44:13:41
    3800 yd 35.56 44:49:15
    3850 yd 35.55 45:24:48
    3900 yd 35.49 46:00:17
    3950 yd 35.46 46:35:45
    4000 yd 35.51 47:11:16
    4050 yd 35.47 47:46:44
    4100 yd 35.23 48:21:58
    4150 yd 35.27 48:57:14
    4200 yd 35.12 49:32:21
    4250 yd 35.10 50:07:27
    4300 yd 35.08 50:42:32
    4350 yd 35.30 51:17:50
    4400 yd 34.72 51:52:33
    4450 yd 34.89 52:27:26
    4500 yd 34.77 53:02:13
    4550 yd 34.80 53:37:01
    4600 yd 34.56 54:11:34
    4650 yd 35.61 54:47:11
    4700 yd 34.87 55:22:03
    4750 yd 34.59 55:56:38
    4800 yd 34.60 56:31:14
    4850 yd 34.57 57:05:49
    4900 yd 34.22 57:40:02
    4950 yd 34.31 58:14:20 19:19:28
    5000 yd 33.82 58:48:10
    5050 yd 33.91 59:22:04
    5100yd 33.00 59:55:04


    Comments:
    I was looking to go 5025, so 5100 was beyond my expectations. We set up digital clock on my left side and I swim two lanes nearby so I could see it clearly. It was more or less a solo swim, however several of the Swim Florida Jr/Sr Group swimmers took turns pacing with me, which made it more interesting. The first 40 minutes I just paced myself carefully with the clock, and then having more confidence I could do this, I gradually increase my effort the last 20 minutes.

    Updated January 28th, 2013 at 06:24 PM by fdtotten

    Categories
    Swim Workouts , Masters Swim Meets / Events
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