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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. Friday, November 2, 2012

    by , November 2nd, 2012 at 05:07 PM (I swim, therefore I am)
    SCY @FGCU Aquatic Center
    Air temp of 66, pool at 78, 100% water clarity.
    Sunny blue skies with humidity at 49%

    Focus - Freestyle, Pace, Endurance Base

    *Warmup*
    1x500 Free - last 200 build by 50
    10x50s FR K on 1:00 - held 51

    *Set 1*
    1x1200 FR broken pace set as
    12(2x25 on :30, 1x50 on :45)
    Results;
    • 1-3 25s@16, 50s@:34
    • 4-6 25s@15, 50s@:33
    • 7-9 25s@15, 50s@:31
    • 10-12 25s@14, 50s@:30



    *Set 2*
    3x200s on 4:00 do as
    50Dr,50S: one each, Fly, Bk, Br

    *Set 3*
    1x1200 FR broken pace set as
    4(3x100 on 1:30, :30 rest)
    Results:
    1. 1:12, 1:09, 1:07
    2. 1:11, 1:09, 1:06
    3. 1:10, 1:09, 1:06
    4. 1:10, 1:08, 1:05


    *Set 4*
    1x1000 FR Swim, done as
    2(300 Smooth, 200 Strong, 100 Fast)

    Warm down: 100 EZ

    Comments:
    • Moderately sore/stiff, still adapting from the initial interval pace sets earlier this week.
    • Set 1 - Continuation of pace adaptation in preparation for straight 200s, 300s in future weeks.
    • Set 2 - Recovery
    • Set 3 - I will do this set or a variation several more times, then drop the interval to 1:20 for awhile hopefully leading to 1:15 sometime in Q1 2013.
    • Set 4 - What I like to do best, straight swim changing pace.

    Updated November 2nd, 2012 at 06:12 PM by fdtotten

    Categories
    Swim Workouts