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I swim, therefore I am

Frank D Totten

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


  1. Thursday, March 21, 2013

    by , March 21st, 2013 at 06:04 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 57%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 4(25 Smooth, 25 strong)

    *Set 1*
    1x1000 FR on 15:00 *13:38, right into..
    20x50 on 1:00, *(1-8)35s, (9-16)34s, (17-20)33s
    ---200 FR as 2(50K/bk,50Swim)

    *Set 2*
    200 BR as 4(25K/25Swim)
    400 BK as 4(50DA/50Swim)
    600 FLY as 4(50DK/bk-50RA/LA-50Swim)

    *Set 3*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-agility paddles-fins
    1x1000 FR on 1:00 rest, as steady state w/bouy-tube-agility paddles
    3x300s FR on :30 rest, as 3(50CU/50DPS-16), desc effort by 100s

    Warm Down
    200 FR/BK EZ
    Dryland band stretches 10 min

    Comments:
    Sunshine, crystal clear water, and only two swimmers in the entire pool when I was swimming. Did 2000 of moderate to strong pace swimming, a little bit of BR, BK, and Fly, then 3000 meters of FR working on long and strong strokes. Tomorrow quality sets will be 200s!

    Took my dear wife and darling daughter to the RSW airport this morning, and now they are en route to Shanghai. My son and I will see them again on March 31.
    Categories
    Swim Workouts
  2. Wednesday, March 20, 2013

    by , March 20th, 2013 at 03:48 PM (I swim, therefore I am)
    LCM@FGCU Aquatic Center
    Air temp 76, Water temp 79
    Cloudy, then sunny, humidity at 67%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 4(50 Smooth, 50 strong)
    4x50 FR on 1:00 *36-35-35-34

    *Set 1*
    1x1000 FR on 1:00 rest, as steady state w/snorkel-fins-agility paddles, right into...
    10x100 FR on 2:00 at target 800 M pace
    *1:13, 1:16, 1:16, 1:16, 1:17, 1:16, 1:17, 1:16, 1:17, 1:16, right into...
    4x50 FR fast on 1:10, *33, 32, 33, 32
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6)

    *Set 2*
    8x100 FR on 2:30 at target 400 M pace
    *1:13, 1:14, 1:14, 1:15, 1:14, 1:14, 1:14, right into...
    4x50 FR fast on 1:20, *32, 32, 33, 32
    ---400 FR w/snorkel-fins-agility paddles

    *Set 3*
    6x100 FR on 3:00 best average
    *1:12, 1:11, 1:13 - 1:12, 1:11, 1:11
    (Took extra minute rest between #3 & 4)
    Skipped 4x50 FR

    Warm Down
    1000 FR EZ
    Dryland band stretches 10 min

    Comments:
    Just as before, the first day of LCM was a shock to the body. My pacing was erratic and the pain started right away during set 1 as that second 50 is a long ways when doing the 100s. I was under target 800 pace (#2-10), a little over target 400 pace, and I failed the 100 best average, which at that point I just wanted it all to end. My arms & legs took a beating so in full recovery mode today and tomorrow. Now I have a starting point for LCM and it is 'full steam ahead' from here.
    Categories
    Swim Workouts
  3. Tuesday, March 19, 2013

    by , March 19th, 2013 at 06:32 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Diving Pool
    Air temp 78, Water temp 83
    Coudy, humidity at 74%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    400 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    20x50 FR on :50, *33-32(1-8), *32-31 (9-14), *31-30 (15-20), right into...
    10x100 FR on 2:00, at/under 500 race pace
    *1:05, 1:05, 1:05, 1:04, 1:04, 1:05, 1:04, 1:04, 1:03, 1:03
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    5x50 on 1:00, Strong
    *29, 28, 28, 28, right into...
    6x150 on 2:45, Best Average
    *1:41, 1:40, 1:39, 1:39, 1:38, 1:36, right into...
    4x50 on 1:00, Strong
    *30, 30, 30, 29, right into...
    5x200 on 3:30, Best Average
    *2:12, 2:11, 2:09, 2:09, 2:08
    ---400 Fly as 4(25 DK/bk, 25 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    16x FR on 1:00 w/fins
    *27(1-3), 26(4-16)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did not swim Sunday and Monday. Took everyone to the airport on Monday afternoon. Did Monday's workout today, set 2 was really hard to do, felt tired, awkward in the water and sore afterwards.

    My parents had the worst travel experience ever! Due to storm at ATL, the flight was diverted to SAV (Savanah), as many other flights were also, so no gate - they were on the plane on the tarmac from 7:30pm to midnight! Arriving at ATL 1am, after staying the night somewhere, the morning flight to Charlotte was delayed so they missed the connection to Newark. Finally, they arrived in Newark today at 5pm! Next time I will not use Delta FF Miles, but rather just buy them a nonstop flight on United.

    Tomorrow begins LCM, the pool was being set up while I was swimming in the diving pool.

    Click image for larger version. 

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    Categories
    Swim Workouts
  4. Saturday, March 16, 2013

    by , March 16th, 2013 at 07:57 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 72, Water temp 79
    Sunny, humidity at 64%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    200 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7

    *Set 1*
    2000 FR TT, desc by 500s 1-4 w/open turn split
    *6:05, 5:55, 5:51, 5:48
    ---400 BK as 4(50K/SDK-8, 50 Swim SDK-6/DPS-6)

    *Set 2*
    1000 FR as 5(100 K/Scull, 100 CU) w/snorkel-agility paddles
    ---400 Fly as 4(50 RA/LA, 50 SDK-6/DPS-6)

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-5), 26(7-20)

    Warm Down
    800 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Saturday early am solo session, then took family and relatives out to lunch on Sanibel Island. The traffic volume is peaking with so many visitors as it seems one out of five cars are from out of state, which is great for the local economy.
    Categories
    Swim Workouts
  5. Friday, March 15, 2013

    by , March 15th, 2013 at 10:21 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Sunny, humidity at 54%

    Warm Up
    Dryland band stretches 10 min
    400 FR DPS-6
    400 FR as 4(50 kick/scull, 50 CU) w/snorkel
    200 FR as 25 EZ DPS-6, 25 Fast Kick DPS-7
    4x25s on :45 *12s

    *Set 1*
    12x100 on 1:45 4(2x100 FR, 1x100 IM)
    *1:04, 1:04, 1:12, 1:04, 1:04, 1:11, 1:03, 1:03, 1:10, 1:03, 1:02, 1:09
    ---400 as 50BK, 50FR

    *Set 2*
    6x200 FR on 3:00
    *2:16, 2:14, 2:12, 2:12, 2:11, 2:08
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    *Set 3*
    20x50 FR on 1:00 w/fins
    *27(1-10), 26(11-20)

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    My dad and daughter (no school today) came to watch and then afterwards we went to play miniature golf. Coach Chuck was on deck providing splits and feedback. Did ok for only swimming three times this week.
    Categories
    Swim Workouts
  6. Wednesday, March 13, 2013

    by , March 13th, 2013 at 06:20 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 68, Water temp 79
    Partly sunny, humidity at 68%

    Warm Up
    Dryland band stretches 10 min
    1000 FR as 5x200, #1-3-5 DPS-6, #2-4 CU

    *Set 1*
    20x100 FR on 1:40 *1:07, 1:06s, 1:05s,...right into
    10x100 FR on 2:00 *1:04s, 1:03s, 1:02
    ---400 as 50BK, 50FR

    *Set 2*
    20x50 FR on 1:00 w/fins-agility paddles *27s, 26s, 1:00 Rest, right into...
    2x500 on 7:30, *5:45, 5:45
    ---400 as 50 Fly DPS-6, 50BK DPS-6

    #Set 3*
    20x25 FR on :30 DPS-7, Hypoxic-3 *13s/12s

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    Did 30x100 descending pace and then fast 50s with paddles-fins followed by two 500s at target 800M pace. Missed the target of 5:40/500 pace but 5:45 is not bad considering I was quite weary by then. There are signs at FGCU Aquatic Center stating that pool will be set up for LCM on 3/19.
    Categories
    Swim Workouts
  7. Tuesday, March 12, 2013

    by , March 12th, 2013 at 05:49 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 74, Water temp 79
    Gray, cloudy skies, intermittent rain, humidity at 91%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR as (100K/scull, 100 CU) w/snorkel-agility paddles
    200 FR as 6(25 EZ DPS-6, 25 DPS-7 w/strong kick)

    *Set 1*
    20x50 on :50 *33/32s/31
    --1x500 on 6:30 *5:58
    10x100 on 1:45 *1:07/1:06s/1:05
    --1x500 on 6:30 *5:55
    6x150 on 2:15 *1:48/1:42s/1:39
    --1x500 on 6:30 *5:55
    5x200 on 3:00 *2:17/2:12s/2:07
    --1x500 *5:50

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    I missed four days of swimming; Friday-my daughter had a sore throat, Sat/Sun-working around the house, and full weekend family schedule took priority, Monday-my daughter fractured her wrist riding/falling down with her bicyle on the way to our community bus stop by the gate! Last year she had perfect attendence for third grade, but 4th grade has been much tougher on her with stomach bugs, sore throats, and now she has a cast on what is a hairline fracture in her wrist area.

    Today's workout felt ugly all the way through just like the ugly gray clouds and drizzling rain. We have relatives visiting all week, so I just hope to get in the water each day as best possible.
    Categories
    Swim Workouts
  8. Friday, March 8, 2013

    by , March 8th, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 58, Water temp 79
    Sunny, blue skies, humidity at 56%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    4x150 FR on 2:15 as (50K/scull, 50 CU, 50 DPS-6) w/snorkel-agility paddles
    300 FR as 6(25 CU, 25 DPS-6)

    *Set 1*
    8x100 FR on 1:45, desc from 1:15
    *1:11, 1:08, 1:07, 1:06, 1:05, 1:04, 1:03, 1:02...right into
    8x100 FR on 2:00, desc from 1:10
    1:10, 1:08, 1:06, 1:05, 1:05, 1:04, 1:03, 1:03
    ---200 BK as 4(25K, 25 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)

    *Set 2*
    8x100 FR on 2:15, desc from 1:05
    *1:05, 1:04, 1:04, 1:03, 1:03, 1:03, 1:02, 1:02
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 FR as 4(25 EZ DPS-6, 25 Strong DPS-7)
    ---Dryland band stretches 5 min

    *Set 3*
    8x100 FR on 3:00, AFAP Best Average
    *1:02, 1:01, 1:00, 1:01, 1:02, 1:01, 1:02, 1:01
    ---200 BK as 2(25K, 25DA, 50 DPS-6)
    ---200 BR as 4(25K/bk, 25 Swim)

    *Set 4*
    1x1000 FR on 12:30
    *11:44...right into
    20x50 FR on :40
    *35s/34s/33s

    Warm Down
    400 IM as 8(25DR or K, 25 EZ DPS Swim)
    Dryland band stretches 10 min

    Comments:
    I have a lot of comments today...read at your own risk of falling asleep!

    Coach Chuck was on deck to provide splits and feedback. After swimming through the warmup and halfway through the Set 1 first round of 8x100s, from the pace of 1:05 and faster I could feel the fatigue of a week's worth of quality sets in my arms. It was the same in the Set 1 second round of 8x100s. To make things worse, Coach said on the 100s from 1:05 - 1:02 that the second 50s were 3-5 seconds slower than the first 50. It hurts even more when learning that a painful 1:03 was a 29/34!

    My freestyle smooth cruising pace as 1:15/100 progressive to a steady effort pace of 1:10-09/100 is more towards catch-up style with a 4 beat kick, which is how I swim my long swims. For some reason in these 8x100s I was just trying too hard, feeling like I had to make up for my arms feeling tired already. The adjustment was to swim a 200 as 25 with long smooth EZ DPS style stroke, and then a 25 swimming the same stroke only with a strong powerful kick. (It's pretty obvious that I am a lazy flutter kicker and do not like to do hard flutter kicking sets!)

    That adjustment made a huge difference mentally and physically. Now I did not concern so much with the final time, but to split evenly or no more than 1 second difference. Beginning with Set 2 100 #1, the first 50 was just moderate effort, smooth and long streamlining from the flipturn into the second 50 doing a strong kick and long firm pull for 32/32-1:05. That felt much better and not as tiring. While I was still feeling worn out from a week of hard swimming, the rest of the 100s were much more bearable with more effective swimming. Sometimes I feel like my swimming journey is a circle, learning and then re-learning what I thought I already knew.

    After coach Chuck and the other swimmers he works with have left, I decided to do Set 4. Last year when I did the Master 5K at Miramar Lakes, the last loop of three was the hardest, then swimming the approximate 1000 yard straight line towards the finish chute was mostly an effort to just hold the stroke together and get to land. This year will be different for me, I want to have a strong last loop and a great closing finish, but still take it out strong.

    Tired from quality Sets 1-3 as in 1/2 or 3/4 of a 5K OW race, Set 4 was to swim a steady and strong effective 1000 and then pick up the pace with the 20x50s. Well the 1000 was solid, but doing the 50s on 40 trying to hold under 35s was quite a challenge today. But I kept my stroke disciplined and the results are acceptable for now as well as truthful about the preparation I still require to be more ready.
    Categories
    Swim Workouts
  9. Thursday, March 7, 2013

    by , March 7th, 2013 at 05:24 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 60, Water temp 79
    Sunny, blue skies, humidity at 58%

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    5x50 on :40 desc 1-4 *33-33-32-32-32

    *Set 1*
    10x50 on :40
    *32-31-31-31-30-31-31-31-31-31, right into...
    1x500 on 6:20
    *5:55, right into...
    10x50 on :40
    *31-30-30-31-30-30-31-31-30-30, right into...
    1x500 on 6:15
    *5:51, right into...
    10x50 on :45
    *30-30-29-30-31-30-29-29-30-29, right into...
    1x500
    *5:49

    Warm Down
    300 BR as 6(25K/bk, 25Swim)
    300 BK as 3(50DA, 50Swim)
    400 FLY as 4(25DK/bk, 25RA, 25LA, 25 SDK-6,DPS-6)
    300 FR as 3(50K/wScull, 50 CU) w/ snorkel-agility paddles
    300 FR as SDK-4,DPS-5
    Dryland band stretches 10 min

    Comments:
    Arms recovered better than expected from the 9,900 yard session yesterday, but I did feel some remaining fatique during the warm up through starting out Set 1.

    The goal of Set 1 was a strong challenge but not really hard or long. It was harder than I expected go right into the 500s after the 10x50s, where the first 100 of each 500 felt almost like recovery pace and then a strong descend pacing of the next four 100s.

    Did Set 1 without any equipment, and then a long warm down using some equipment, into dryland band stretching deck work. I feel no aching arms, only minimal effects from today's session.

    Swimming 4-6 quality sets in a session with fins and paddles or either one can really tire me out later. But doing quality sets with equipment and without, has eventually brought me to this capacity to do a set like Set 1 today.
    Categories
    Swim Workouts
  10. Wednesday, March 6, 2013

    by , March 6th, 2013 at 04:33 PM (I swim, therefore I am)
    SCY@FGCU Aquatic Center
    Air temp 67, Water temp 79
    Dark clouds, windy with intermittent rain, turning to...
    Blue skies, sunny and calm

    Warm Up
    Dryland band stretches 10 min
    200 FR DPS-6
    600 FR 3(50K/scull, 50 CU, 50 DPS-6) w/snorkel
    4x50 on :45 desc 1-4 *32-31-30-29

    *Set 1*
    5x200 on 3:00, desc 1-5
    *2:14, 2:12, 2:10, 2:09, 2:08
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    4x200 on 3:00, desc 1-4
    *2:13, 2:11, 2:09, 2:07
    ---300 as 50 BK kick, 50 FR Swim

    *Set 3*
    3x200 on 3:00, desc 1-3
    2:11, 2:09, 2:07
    ---300 FR w/snorkel-agility paddles

    *Set 4*
    2x200 on 3:00
    *2:06, 2:05
    ---200 as 50BK-DA, 50BK DPS-6
    ---Dryland band stretches 5 min

    *Set 5*
    T60 FR Swim, simulate OW start and finish
    Time starting 500, strong steady state swimming (no lap count), time 500 finish.
    *5:50, 5:48

    Warm Down
    200 FR DPS-6

    Comments:
    I had a choice to do Sets 1-4 twice (second round w/toys) or either a T90/T120. None of the options were a compelling choice and heavy rain appeared to be imminent.

    FCGU Coach Neil had a group of swimmers doing a workout but lanes were available, he looked at my workout and then put me in a lane next to a lane with a freshman walk-on distance swimmer who did sets 1-4 with me. I had to work so hard all the way to try to stay close to her as she was finishing about 2-3 seconds ahead of me.

    After Set 4, I did not think I could manage another round, and since the college swimmers were leaving, I chose to do a T60, timing the first 500 and the finishing 500. I am glad I did it, because I had not done an hour straight swim since early January. I feel stronger in the water from doing quality swimming sets, but I still need to get in some longer straight swims more often in preparation for the USMS National 5K in Lake Miramar April 27.

    My arms ached so much for about two hours afterwards, then calmed to nearly normal with an assortment of recovery activities, food and liquids. The dark clouds that seemed about to unleash the next 40 days of rain simply went away and the sun was shining with blue skies, birds singing, etc., when I started the T60.
    Categories
    Swim Workouts
  11. Tuesday, March 5, 2013

    by , March 5th, 2013 at 05:29 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp 68
    Sunny, blue skies, humidity at 65%

    Warm Up
    200 FR DPS-6
    900 FR 3(100 K/scull, 100 CU, 100 DPS-6) w/snorkel

    *Set 1*
    20x50 on :45, best average, w/snorkel-agility paddles
    *31-31-30-30-30-29-30-29-29-30-30-30-29-29-29-28-29-30-29-28
    ---300 as 50BK/50FR DPS-6

    *Set 2*
    200 BR K/bd
    400 BR as 4(25K, 25/2K-1P, 50S) w/snorkel
    2(4x25) on :50, *18s/17s

    *Set 3*
    200 BK K w/SDK-8
    200 BK as 25 DA, 25 DPS-6
    3(100 on 1:40, 2x50 on :50, 4x25 on :40)
    *1:12-35-35-16-15-15-15
    *1:08-34-34-15-15-14-14
    *1:07-33-33-15-14-14-14

    *Set 4*
    200 DK w/bd
    400 Fly as 4(50DK/scull, 50/1RA-1LA-2Swim) w/snorkel
    200 Fly as 2(25RA, 25 LA, 50 SDK-6, DPS-6)
    2(4x25 on :40 w/SDK-8) *14s/13s

    *Set 5*
    6x100 FR on 2:30, AFAP best ave, fins-aglity paddles
    Negative by 50 on :30, Total Time is +1 as #2 flip turn
    *27-26/54, 26-26/53, 26-25/52, 26-25/52, 26-24/51

    Warm Down
    500 FR DPS-6

    Comments:
    Did two quality FR sets as Set 1 and Set 5, one strong BK set as well as basic stroke drills work with 25s for BR and Fly.
    Categories
    Swim Workouts
  12. Monday, March 4, 2013

    by , March 4th, 2013 at 06:06 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 62
    LCM pool at 83, 98% water clarity.
    Sunny skies, humidity at 51%

    Warm up
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1*
    20x50 FR on :45, w/snorkel
    *33s,32s,31s
    ---300 BK DPS-6 Swim

    *Set 2*
    5x100 FR on 2:00
    *1:04, 1:03, 1:03, 1:03, 1:03...right into
    8x50 FR on 1:00 w/fins; best possible average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    20x50 FR on 1:10
    *29s, 28s
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    5x100 Free on 2:10 w/agility paddles, fins;
    *56, 56, 56, 56, 55...right into
    8x50 Free on 1:10 w/agility paddles, fins;
    *27, 26, 26, 26, 25, 25, 25, 25
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min dryland bands/stretches

    Comments:
    Did not swim Sat or Sun due to relatives visiting for the weekend, and the cold weather closed the public pools much of the time. Today I did 4 of 6 quality sets but running out of time skipped the last two sets. FGCU LCM pool was warm again due to pool covers with heater on all weekend.
    Categories
    Swim Workouts
  13. Friday, March 1, 2013

    by , March 1st, 2013 at 06:21 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 77
    Cloudy sky with humidity at 75%

    Warm Up
    500 FR ABPT
    250 FR Kick/bd, build 100-100-50

    *Set 1*
    1200 FR w/snorkel-agility paddles
    as 4(100 k/scull, 100 CU, 100 Swim)

    *Set 2*
    250 DK/bd
    300 FLY as 3(50 DK/scull, 50 Swim) w/snorkel
    300 FLY as 8(12.5/RA, 12.5/LA, 25/Strong)

    *Set 3*
    250 BR-K/bd
    8x25 BR on :20 count

    *Set 4*
    4(4x25 Strong on :40 RI, 1:00 Rest)
    a round each of FLY, FR, FLY, FR

    Warm Down
    300 FR ABPT

    Comments
    The session today was supposed to be at FGCU with six quality sets. However that was replaced by a higher priority when my daughter woke up at 5am with stomach cramps, nausea, and could not even keep a sip of water from coming back up. Things settle down a bit after the doctors visit which confirmed her second stomach virus this year. Later when my son arrived home from high school, I walked down to the community pool to do a few laps.
    Categories
    Swim Workouts
  14. Thursday, February 28, 2013

    by , February 28th, 2013 at 04:41 PM (I swim, therefore I am)
    SCY@Fort Myers Aquatic Center
    Air temp of 68, pool at 83, 100% water clarity.
    Cloudy sky mostly then became sunny, with humidity at 75%

    Warm up
    10 min deck dryland band/stretches
    200 FR DPS ABPT
    300 FR as 4(25 K-w/scull, 50 DPS-6) w/snorkel
    600 FR as 4(50 RA/LA, 100 DPS 5) w/snorkel-agility paddles
    20x25 FR on :30, smooth DPS-6, no SDK, breath each stroke cycle, *15s/14s

    *Set 1*
    200 BR Kick w/bd
    300 BR as 4(25K, 50 Swim) w/snorkel
    2(4x25 BR on :40, :40 rest) smooth effort, *17s

    *Set 2*
    200 BK Kick w/SDK-6
    600 BK as 4(50DA, 100 DPS-6, SDK-6) w/agility paddles
    2(4x25 BK on :30, :30 rest) smooth effort, SDK-8, *15s

    *Set 3*
    200 DK/bk
    300 Fly as 4(50RA/LA, 25 DPS-6, SDK-6)
    600 Fly as 4(50DK w/scull, 100 DPS-6) w/snorkel
    2(4x25 Fly on :30, :30 rest) smooth DPS-6, SDK-6, breath each stroke, *15s/14s

    *Set 4*
    2x500 FR with 1:00 rest
    #1 as DPS-5/6 w/snorkel-agility paddles as steady state effort
    #2 as steady smooth swim, DPS-6, ABPT

    Warm down
    200 EZ FR/BK
    10 min deck dryland band/stretches

    Comments:
    Yesterday after the workout my arms ached. I worked the band and stretches on and off up to just before sleeping. Also made my own tissue recovery supplement including l-arginine and l-glutamine, which appears to have been helpful (I have sampled similar types of commercial products that were effective, but too expensive and high margin per listed ingredients). With good sleeping, this morning my arms and shoulders were nearly recovered with no aching and soreness.

    The session today was all about feeling good in the water towards swimming as efficient as possible. Swimming the last 500 Freestyle felt great after taking off the snorkel and agility paddles with the stroke DPS, turns, and underwater streamling all coming together for an enjoyable swim with a gradual buildup to moderate effort. Even the warm water did not bother me so much as it was all EZ and moderate swimming.

    Updated February 28th, 2013 at 05:15 PM by fdtotten

    Categories
    Swim Workouts
  15. Wednesday, February 27, 2013

    by , February 27th, 2013 at 05:04 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp 68 with cloudy skies, humidity at 88%
    Diving pool at 83, 100% water clarity
    LCM pool at 78, 100% water clarity.

    Warm up (Diving pool)
    200 FR DPS
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    600 FR as 2(100 K/Scull,100 Swim DPS-6) w/snorkel
    4x25 on :30, Smooth DPS-6 Hypoxic-3, *14s

    *Set 1* (Diving pool)
    6x200 FR on 3:30, best average
    *2:16, 2:12, 2:11, 2:11, 2:10, 2:10
    ---300 BK DPS-6 Swim

    *Set 2* (LCM pool)
    6x100 FR on 2:00 w/fins; best average
    *59, 58, 58, 58, 58, 58...right into
    8x50 FR on 1:00 w/fins; best average
    *28, 27, 27, 27, 27, 27, 27, 27
    ---300 BK as 25K,25Swim

    *Set 3*
    5x200 FR on 3:30 w/snorkel, agility paddles; best average
    *2:11, 2:10, 2:09, 2:09, 2:08
    ---400 Fly as 4(25DK/bk, 50RA/LA, 25DPS-6 w/SDK-6)

    *Set 4*
    6x100 Free on 2:30 w/agility paddles, fins; best average
    *56, 56, 56, 56, 55, 55...right into
    8x50 Free on 1:15 w/agility paddles, fins; best average
    *27, 27, 26, 26, 26, 26, 26, 26
    ---400 FR Steady State w/snorkel, agility paddles, fins

    *Set 5*
    4x200 on 4:00 w/fins, agility paddles; AFAP best average
    *2:01, 2:01, 1:59, 1:58
    ---300 BR as 50K/bk, 50 Swim

    *Set 6*
    20x25 on :15 Count, Strong, Hypoxic-2
    #1-5 Fly, #6-20 FR

    *Warm Down*
    600 Swim as 100BK, 100FR
    15 min on deck dryland w/bands/stretches

    Comments:
    Today I was back to normal with regular resting wakeup HR. Started in the warm water diving pool, then was able to move over the cooler LCM pool after Set 1. I like the freedom of swimming solo, but it's always a challenge to do multiple sets of quality swimming. Just have to focus on one set at a time, swim by swim. After beating up my arms and shoulders today, the session tomorrow will be moderate technically precise swimming each stroke with some strong smooth effort 25s.

    Updated February 27th, 2013 at 05:33 PM by fdtotten

    Categories
    Swim Workouts
  16. Tuesday, February 26, 2013

    by , February 26th, 2013 at 06:28 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Partly sunny skies, humidity at 84%

    Warm up
    300 FR DPS
    300 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    200 FR as 50 K/Scull,50 Swim DPS-6

    *Set 1*
    4x200 FR on 2:45, desc 1-4, snorkel/agility paddles
    *2:16, 2:14, 2:12, 2:10
    ---300 BK DPS-6 Swim

    *Set 2*
    300 Fly as 4(25DK/bk, 50RA/LA, 25 Swim/SDK-6,DPS-6)
    3x200 Fly on :30 rest as 50RA/LS, 50 Swim/SDK-6,DPS-6
    2x200 Fly on :30 rest as 4(25DK/bk, 25 Swim Fast SDK-6,DPS-6)
    ---300 FR DPS-6

    *Set 3*
    300 BK as 4(25K, 50DA, 25 Swim/SDK-6,DPS-6)
    3x200 BK on :30 rest as 50RA/LA, 50 Swim/SDK-6,DPS-6
    2x200 BK on :30 rest as 4(25K/bk, 25 Swim Fast SDK-6,DPS-6)
    ---200 FR DPS-6

    *Set 4*
    200 BR Kick w/snorkel
    300 BR as 50K, 50 Swim w/snorkel
    300 BR as 4(25K/bk, 50 Swim DPS-6)
    200 BR as 4(25 K/bk, 25 Swim Strong)

    *Set 5*
    600 FR as 8(25 Smooth DPS-6, 25 Hypoxic-3, 25 Hypoxic-1)

    *Warm Down*
    300 EZ BK/FR by 25

    Comments:
    The water temp was good again and I was more at ease in the water today, but did feel some moments of unusual escalated HR with only moderate effort. Earlier this morning at wakeup my HR was 59 instead of normal 47-48, which may have also been the case Monday am too. It this continues for the remainder of the week I may go in to see the nurse practioner at our health clinic, which can be done on a walk-in basis. For the most part I felt fine considering I only swam one set with extended effort over 150 HR.

    Updated February 26th, 2013 at 06:45 PM by fdtotten

    Categories
    Swim Workouts
  17. Monday, February 25, 2013

    by , February 25th, 2013 at 06:35 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 77, 100% water clarity.
    Cloudy skies, humidity at 82%

    Warm up
    300 FR DPS
    300 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
    4x50 on :45 *33-33-32-32

    *Set 1*
    3x500 on 7:00
    *5:52, 5:46, 5:44
    ---300 BK as 50DA/50 Swim
    ---200 FR DPS-6 w/snorkel

    *Set 2*
    5x100 FR-Fast on 3:00 w/fins
    *57, 56, 55, 55, 55...right into
    8x50 FR-Fast on 1:10 w/fins
    *27-27-27-26-26-26
    ---300 BK as 25DA/50 Swim
    ---300 FR DPS-6

    *Set 3*
    40 Minute EZ FR Swim

    Comments:
    The water temp was good, and I started out the session solid. Then for some reason after set 2, I began to feel strangely cold, clustophophic with nausea and dizziness that I could not shake off. Packed up everything headed to the showers. Ten minutes in the hot shower I persuaded myself to try some swimming in the warmer diving pool. Feeling better, I cruised FR for a while to the point that the water felt too warm and I wanted to stop, which was about 40 minutes. Completed only half of the quality sets for the day. What a weird workout, hopefully an abberation.
    Categories
    Swim Workouts
  18. Saturday, February 23, 2013

    by , February 23rd, 2013 at 08:29 PM (I swim, therefore I am)
    SCY@Catalina Isle Community HOA Pool (1 Length/12.5 yards)
    Air temp of 74, pool at 78, 100% water clarity.
    Sunny sky with humidity at 75%

    Warm Up
    250 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/bd, 250 FR/snorkel)
    Build 250 by 100-100-50

    *Set 2*
    2(250 BR-K, 250 BR)
    Build 250 by 100-100-50

    *Set 3*
    2(250 DK/bd, 300 FLY DR/S as 8(12.5/RA, 12.5/LA, 12.5/FAST)

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

    Warm Down
    300 FR DPS ABPT

    Comments
    Moderate recovery session, there is some arm and shoulder tenderness remaining from quality workout yesterday. Later my daughter, the little movie director, showed up with camcorder to do a video session and did the rest of the workout with me. I took video of her swimming freestyle (also her shallow water handstands), and then we went home to make breakfast for everyone.
    Categories
    Swim Workouts
  19. Friday, February 22, 2013

    by , February 22nd, 2013 at 07:30 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    200 FR as 50 K/Scull,50 Swim DPS-6, snorkel
    200 FR as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, DPS-6

    *Set 1*
    6x100 FR-Strong on 2:00
    *1:06, 1:05, 1:05, 1:05, 1:05...right into
    10x50 FR-Strong on 1:00
    *30-30-31-30-30-32-30-30-29-29
    ---300 BK as 50DA/50 Swim
    ---200 FR DPS-6 w/snorkel

    *Set 2*
    6x100 FR-Fast on 2:15 w/snorkel
    *1:04, 1:04, 1:04, 1:03, 1:03, 1:03...right into
    8x50 FR-Fast on 1:10 w/fins
    *27-27-27-27-27-26-26-26
    ---300 BK as 25DA/50 Swim
    ---200 FR DPS-6

    *Set 3*
    6x100 FR-AFAP Best Average on 2:30
    *1:02, 1:01, 1:01, 1:01, 1:00, 1:00...right into
    8x50 FR-AFAP Best Average on 1:20 w/fins, agility paddles
    *26-26-25-25-24-24-24-23
    ---300 BK as 25k/SDK-8, 25SDPS-6
    ---400 BR as 25K/bk, 25DPS-6
    ---600 Fly as 8(25RA, 25LA, 25DPS-6 w/SDK-6)

    *Set 4*
    20x25 on 20 count rest
    #1-5 Fly Strong w/SDK-6, DPS-6, Hypoxic 0
    #6-20 FR Strong w/DPS-6, Hypoxic 0

    Warm down
    600 FR DPS ABPT w/snorkel

    Comments:
    Quality FR sets with 500+ yards warm down swims. Did not have much speed in Set 3-6x100s partly from having thigh cramps after Set 2. About halfway through the Set 3-8x50s FR w/fins/agility paddles I stumbled upon a way to go faster with 24s finishing with 23. Shoulders, arms and legs will need plenty of recovery activity today, evening, and during the weekend.
    Categories
    Swim Workouts
  20. Thursday, February 21, 2013

    by , February 21st, 2013 at 06:27 PM (I swim, therefore I am)
    SCY@FGCU Aquatics Center
    Air temp of 76, pool at 78, 100% water clarity.
    Sunny skies, humidity at 62%

    Warm up
    200 FR DPS
    4x100 FR on 1:45 as 50 K/Scull,50 Swim DPS-6, snorkel
    4x100 FR on 1:45 as 25RA, 25LA, 25CU, 25 Swim DPS-6
    4x50 on :45 as strong steady, 4SDK, Hypoxic-2 per/25

    *Set 1*
    5x150 FR on 2:10, DPS-6, desc effort each 150 by 50, snorkel, agility paddles
    *1:50, 1:45, 1:41, 1:40, 1:40, then right into...
    5x100 FR on 1:30, DPS-6, negative by 50
    *1:08, 1:07, 1:07, 1:07, 1:06
    ---300 BK as 50DA/50

    *Set 2*
    300 DK w/bd
    300 Fly as 4(25RA, 25LA, 25 Swim) w/snorkel
    300 Fly as 25 DK/bk, 25 Swim w/SDK-6, strong DPS-6
    4x50 Fly on :30 rest as 25/3K-Fly, 25 Fly w/SDK-6, strong DPS-6

    *Set 3*
    200 BK K/SDK-8
    300 BK as 50DA/50SDK-6,DPS-6
    300 BK AS 25k/SDK-8, 25SDK-6,DPS-6
    4x50 BK on :30 rest as 25SDK-8/Strong DA, 25SDK-6,Strong DPS-6

    *Set 4*
    200 BR Kick/bd
    200 BR Kick/snorkel
    400 BR as 25K, 25DPS-6, w/snorkel
    4x50 BR on :30 rest as 25 double pulldowns, 25 strong DPS-6

    *Set 5*
    16x25 on :20 rest, IMO by 4 each stroke
    85-90% quality effort with relevent DPS, SDK, and Hypoxic-1/2

    Warm down
    1000 FR DPS ABPT

    Comments:
    Moderate recovery and base aerobic session with focus on stroke form, SDK, DPS, some hypoxic. Water temp much better today!...and if the same tomorrow, there will be excellent potential for quality swimmming.

    When looking at recent videos for Fly and Breast, I saw too much over-swimming ie, undulation, head motion, forward extension resulting in feet out of the water. Made adjustments towards simplification and flatter stroke form. My lower back is flexible and I need to remember not to over lift the hips with the undulation.
    Categories
    Swim Workouts
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