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Maple Syrup with a Side of Chlorine

My wife and kids motivated me to get my big belly back into the pool after buying a pair of SwiMP3's for Christmas in 2008. I focused on swimming the Peaks To Portland (Maine) 2.4 mile swim in July, 2010, and have added meets and consistent training since then. I mostly swim on my own because I am only able to get together with the local Master's workout group a couple of times a month. I love the backstroke and short free events, and I have a newly discovered fondness for Open Water, having completed my first 10K in Sept '11 and 10 mile in July '12.


My faith in Christ sees me through the exhausting practices and long hours driving to competitions (well, everything day by day, actually), and helps to keep me grounded in the knowledge that the events are only to give me feedback on how my training is progressing. If you're interested, just ask.

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Check out my swimmer info page here.

  1. Workout 01/29/14: noon

    by , January 29th, 2014 at 05:12 PM (Maple Syrup with a Side of Chlorine)
    I tiled at the school after dropping the kids off, with the intent of swimming at noon IF I finished up what I needed to. Well, after cutting tiles on Monday and cleaning the wet saw up, I (of course) found that I need to cut a few more timles (1 in men's room and 6 in women's, obstructed by a stall). Otherwise they are ready for grout and done.


    I sat in on a class the librarian offered from 11-12, so made it to the Rec for a short swim:

    W/ snorkel:
    300 Free
    100 kick
    200 FR pull with AP
    100 kick
    200 BK pull with AP
    100 kick

    W/o snorkel:
    4 x 25 IMO ~ :45 Fast
    100 easy and out
    (Solo/Rec/1200 yds/20 min)
    ----------------------------
    Short and on point since I needed to be at the school by 1pm to help transport the girls bball team to a game. Preston came and did the score book (his out for leaving school early). Girls won by 1 point! Off to Albany to get Jinho this evening and get dinner in the city.
    Categories
    Swim Workouts
  2. Workout 01/28/14: evening

    by , January 28th, 2014 at 11:06 PM (Maple Syrup with a Side of Chlorine)
    Sometimes plans change, especially when on vacation. Today was one oft hose days, although I was able to attend Chapel and Masters ...

    200 swim/200 kick/200 pull
    12 x 50 :60 (IM)
    200 Pull (focus on stroke finish, I did 250)

    5 x (3 x 50) :15 SR
    - 25 Fast
    - Dyrlands (one each: pushup, crunch, streamline leg lift)
    - 25 EZ
    - Half-Masters Minute rest (I did an extra 50 EZ at end of each round)

    300 warmdown
    (Masters/Rec/2750 yds/60 min)
    --------------------------------

    Borrowed the main set from the HIT forum - added a new dimension of pain with the out of water work. I have also restarted some core work and using the pull-up bar to work on strength. It's too cold (and the roads not clear enough) for me to job outside, perhaps soon I will find motivation to restart that at the Rec twice weekly for the season.
    Categories
    Swim Workouts
  3. Workout 01/27/14: morning

    by , January 27th, 2014 at 11:13 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before the day's activities, after a brutal weekend at work ...

    200 Fr/200 IM drill
    2 x 100 kick into 200 swim with AP
    4 x 75 on 1:30 (kick/IMO fast/25 pull)
    4x 50 b/c on :50
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    ----------------------------

    Spent time cutting tiles at the college, then took exchange son to the airport for his college trip to Nashville, where he's meeting up with his dad. After filling up with treats from Bella Napoli Italian Bakery and my wife's car with gas (better mpg than my van), I went back to the college to put said tile up before watching son and exchange daughter play in basketball games. Full first say of staycation - I'm pretty wiped out.

    Looks like I have some plans for the SCY season this year. I am planning to go to the Glens Falls (NY) meet on 3/1 (the day after snowboarding with the school and after Masters practice that morning - should be interesting), then squeeze distance day (1000 or 1650, not sure which one yet) for the Harvard (NE LMSC) Champs in mid-March between visiting the city with all the family (since I have to work the next Fri-Sun weekend of racing ), then our meet here at home on April 26th.
    That's two more than last year

    Updated January 27th, 2014 at 11:18 PM by rxleakem

    Categories
    Swim Workouts , Planning
  4. Workout 01/23/14: morning

    by , January 23rd, 2014 at 10:27 AM (Maple Syrup with a Side of Chlorine)
    Feeling tired following all that fly yesterday, but otherwise ok. Easy swim this morning...

    200 fr/200 bk/400 Shark Swim/200 IM drill

    10 x 50 on :50
    - odds perfect free
    - evens fast im order

    100 kick
    200 loosen and out
    -----------------------------
    (Solo/Rec/1800 yds/35 min)

    Planning to go to Chapel at the college then spend time tiling before getting kids after school. Class number two tonight.
    Categories
    Swim Workouts
  5. Workout 01/22/14: noon

    by , January 22nd, 2014 at 02:49 PM (Maple Syrup with a Side of Chlorine)
    Well, I've made good on my gridge with James thanks to my beloved Pat's getting bounced from the Superbowl hunt:

    200 Fr/200 Bk/200 IM drill/400 Shark Swim warmup

    200 Perfect Stroke FR with AP
    6 x 125 on 1:50 (fast first and last 25, cruise the middle)
    100 social kick (we'll, I talked myself up for what was next ...)

    1000 FLY, done as:
    10 x 50 on :50 (got 7-8 sec rest on all), right into
    20 x 25 on :30 (went :15 on the last one )

    200 float and out
    (Solo/Rec/3250 yds/75 min)
    ----------------------------

    With temps struggling to get on the postive side of zero today (it was -7 when I went to the pool at 11:30), the crowds were away. Probably due to dead batteries. The pool emptied out so I launched into the set, since part of the gridge was to do it with the next practice. I did DPS fly and was happy to see #10 on the 50's, knowing that the little extra rest on the 25's would be very welcome. It was

    Off to watch the boys and girls team's play bball this afternoon, then relaxing for the rest of the night. Now, where is that ibuprofen ...
    Categories
    Swim Workouts
  6. 01/18/14: Postal - One Hour Swim

    by , January 18th, 2014 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I started the day at a very beneficial men's breakfast - the food was great and the pastor shared with us "living within our needs" in terms of how we allocate the 168 hours/week we are given (aren't we used to looking at this idea in terms of money?). I have a sheet to consider.

    I got home before Masters and Lena was ready to come and help count for the OHS that I had planned for the team. I wasn't sure how many would do it, and was very surprised (and proud) that GregJS did an official swim with me, and Melissa, Meg and Kevin did it for the experience.

    I did a 300 warmup, took a Hammer gel and swig of water, then started. I ended up with 4560 yards, which was 5 less than last year, then 100 easy as we all talked about our feat. Here's to our little contribution helping our team remain champs again!
    500 1000
    6:06
    6:26 12:32
    6:35
    6:43 13:18
    6:37
    6:38 13:15
    6:55 (slight break here)
    6:36 13:31
    6:40

    (Masters/Rec/4950 yds/80 min)
    --------------------------------

    My wife took me out to Chili's for lunch, then we enjoyed a couple's massage downtown. We got home this evening for a dip in the hot tub as the snow was falling, now I'm ready for
  7. Workout 01/17/14: noon

    by , January 17th, 2014 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    Two nights of sub-par sleep, and starting the spring semester at the college (I'm taking a 300 level Systematic Theology class; underqualified and overwhelmed as usual) zapped my plans for an early swim today and I caught up on some Zzzz's instead.

    200 Fr/200 Bk/200 IM drill
    4 x 50 B/c ~ :60
    400 Shark Swim
    4 x 50 ~ :60 (fast stoke down, easy free back)
    200 Perfect Stroke with AP
    200 loosen and out
    (Solo/Rec/1800 yds/35 min)
    ----------------------------

    Nothing major, as seems to be the norm these days. Our group is doing the OHS tomorrow, although GregJS and I are the only registered swimmers. The past years our club, New England Masters, has won, so we will try to help bring home the bacon again this year.


    Also, I received some hardware from the 3k and 6k swims last fall - a nice treat!
    Categories
    Swim Workouts
  8. Workout 01/14/14: evening

    by , January 14th, 2014 at 11:04 PM (Maple Syrup with a Side of Chlorine)
    Earlier this afternoon I helped with the high school kids. Spent the first 2/3 of practice with the boys, a group with only a few returning swimmers and many new to the sport. We worked primarily on stroke technique due to their makeup. I got in and helped from the wather for both backstroke and fly. Then I worked with the girls on turns. It is interesting - last year some very strong swimmers graduated, and the current group of fast girls think they are better than the others, even wearing different suits at meets. They need to work on swimming faster (by paying attention to instruction) and helping to mentor the younger kids. Anyways, I logged about 500 yards.

    Tonight at Masters I took the main set from Calvin's blog yesterday and modified it ever slightly (we can't all swim at light speed ) and we did:

    200 swim/100 Kick/100 Pull/4 x 25 b/c warmup

    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:19/1:49)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP)
    4 x 50 on :60 (kicked, held :45))
    2 x 150 on 2:30 fast middle 50 (I did 200/150 - 2:16/1:46)
    4 x 25 on :30
    3 x 100 on 1:40 PULL (I did 4 x on 1:20 with AP - held 1:10)

    200 lossen and out
    (Masters/Rec/2600 yds/55 min)
    --------------------------------
    We also added in some extra rest in the form of Master's minutes, which gave me the gusto to crank a little harder than I might have otherwise. Planning on the One Hour Swim this weekend with the team.

    Oh, and I have scheduled the 3rd Annual Monumental Masters Mini Meet for the last Saturday in April (the 26th, I believe), so get your racing suits ready for some fun in southwestern VT!
    Categories
    Swim Workouts , Planning
  9. Workout 01/13/14: evening

    by , January 13th, 2014 at 10:39 PM (Maple Syrup with a Side of Chlorine)
    It was nice to get in the pool after a long weekend at work (first of the year and insurances do not go together)

    200 Fr/200 Bk/200 IM drill
    4 x 50 b/c ~ :60
    200 with AP - perfect technique
    400 Shark Swim
    4 x 100 on :10sr (last 25 = IMO fast)
    200 shark swim to cool down
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    Watched the boys at their basketball game this afternoon when I got out of work. They were down by two at the half, but eneded up losing by 12. The coach took all the bigs out in the last quarter and the small guys just tossed attempts for 3-pointers (all 8 did not go in).

    I watched the high school swim meet a bit before I swam. They didn't have a HS team when I was that age, just the town age group club. I think more kids would have stayed with swimming if the team aspect was present back then. I'm planning to double tomorrow, and drop by the HS team to help the (struggling) boys squad with technique and the whole team with turns.
    Categories
    Swim Workouts
  10. Workout 01/09/14: noon

    by , January 9th, 2014 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a relaxed day including a noon swim:

    - 200 Fr/200 Bk/200 IM drill
    - 200 Shark Swim
    - 1 x Noah's Ark with AP

    4 x
    - 1 x 100 kick
    - 2 x 50 (25 stroke IMO FAST into 25 eazy)

    200 perfect stroke with AP
    200 Dolphin Dives in Deep
    (Solo/Rec/2500 yds/50 min)
    ----------------------------

    After the swim Lena and I picked up the boys and traveled to their game about 20 minutes away, joined by Jinho's parents who came up to watch the game after a visit to the school. The team lost (it was kinda expected), but they scored 46 points (their highest of the year), with Preston scoring 8 and pulling down 9 rebounds. My running challenge to him is to get ten rebounds per game, since he thinks that because he is tall (6'6" now) he doesn't need to jump. Jinho saw some playing time as well and scored a few points.

    After the game, his mom and dad cooked up food that she prepared before coming for the vist, so we all shared a delicious Korean meal and a nice cake to complete the night. It was fun talking with them and sharing this special time together.

    In other news, there is a chance that we might be able to see the Northern Lights tonight. How about you - http://www.accuweather.com/en/weathe...splay/21859595
    Categories
    Swim Workouts
  11. Workout 01/08/14: evening

    by , January 8th, 2014 at 11:07 PM (Maple Syrup with a Side of Chlorine)
    My plans to double today were derailed due to an eye doctor visit at 9am. I don't mind the dentist nor the doctor, and actually looked forward to a stress echo to show off my wonderful pulse management last month, but I dread the optometrist. I always pop some acetaminophen before the test because I am a wimp when my eyes undergo the bring lights and rounds of drops - I have to remember to breathe! No big vision changes - first time in many years, so that is good. After helping my daughter try out a new used car (which we hope to bring home Friday), I headed to the pool before supper:

    It was packed during the combo family/lap swim, and the water is back to 83+.

    200 Fr/200 IM drill/200 IM drill (no Bk, too crowded)
    400 Shark Swim

    2 x 200 with AP
    400 IM (50 drill, 50 swim)
    1 x 200 FR (25 drill, 25 build)
    1 x 200 Dolphin Dives in Deep
    14 x 25 on :30 (1 ez, 1 stroke fast, 1,2,1,3,1,4 (IM order))

    200 loosen and out
    (Solo/Rec/2750 yds/60 min)
    ----------------------------

    On a more serious note, we have a chain of gas stations in the NY/VT/MA area called Stewart's. I stopped in tonight for some milk and got a hand packed pint of ice crea to go - due to my selections, I was informed that they are having a shortage of peeanut butter and once the current supply of ice cream with it runs out, I'll be out of luck for a while. That is cause for alarm in my house, and I'm bummed because they come out with an annual flavor called Mud Season (coffee ice cream with chocolate chips and pb swirls). Have to make it myself
    Categories
    Swim Workouts
  12. Workout 01/06/14: morning

    by , January 6th, 2014 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im
    400 Shark Swim

    5 x 100 from on 1:20
    100 drill
    4 x 50 (free down, IMO stroke back)
    50 ez
    4 x 25 b/c
    200 loosen and out
    (Solo/Rec/2150 yd/45 min)
    --------------------------------------
    Categories
    Swim Workouts
  13. Workout 01/04/14: morning

    by , January 4th, 2014 at 02:25 PM (Maple Syrup with a Side of Chlorine)
    Masters workout this morning, and the pool is even cooler! 80 degrees! Gotta love this artic cold weather pattern we're locked in to.

    200 swim/100 kick/100 pull (did an extra 100)
    4 x 50 Quarter's Strong

    400 neg split on 7:30 (did 500 w/ snorkel and ap)
    1 x 50 on 1:10 kick
    300 Pull on 6:30 (did 400 IM)
    2 x 50 on 1:10 choice (did kick)
    200 (swim/stroke by 50) on 4:00 (did 300 w/ snorkel)
    3 x 50 on 1:10 choice (did kick)
    150 Dolphin Dives on 3:30 (did 200 back - 2:29)
    4 x 50 on 1:10 choice (did kick)
    100 for time (:58 - FR from blocks)

    200 warmdown
    (Masters/Rec/2900 yds/75 min)
    -------------------------------

    We had a full pool at practice today, with eight people including myself! A couple of new swimmers, too! I found this workout from a while back, and thought it would be a good mix to start the year off right.
    Categories
    Swim Workouts
  14. Workout 01/03/14: noon

    by , January 3rd, 2014 at 03:06 PM (Maple Syrup with a Side of Chlorine)
    200 fr/200 bk/200 im drill warmup

    Shark Swim - IM
    100 - 100
    200 - 200
    300 - 300
    400 - 400

    10 x 50 fr on :40 (held 35's)

    250 warm down
    (Solo/Rec/3350 yds/60 min)
    ----------------------------

    First swim of the New Year, with a nice treat: water temp = 82. Unheard of around here! With the cold temps (we got as low as -16 overnight Thursday) they are having trouble keeping the pool warm. The aqua joggers were crabbing, so I made sure to complain to the guard that the water was too hot!

    Looking toward this year in the water, I am choosing to drop my GTD to 250 miles as life seems to be staying busy, especially with the exchange students and some small trips planned. Last year my only pool meet was our local dip, and this year I am sure if many more opportunities will be available. I will keep looing at OW swims, although Kingdom is out. Looks like the cable swim at Lake Placid is on, and perhaps some more depending on my work schedule.
    Categories
    Swim Workouts , Planning
  15. Taper Plan

    by , January 1st, 2014 at 10:51 PM (Maple Syrup with a Side of Chlorine)
    s m t w r f s s
    a b c
    d e f

    A.
    200 Fr/200 Bk/200 IM drill w/u

    Do FOUR cycles of:
    - 50 kick on :55
    - 150 FR Pull on 2:00 with buoy

    Do TWO cycles of:
    - 50 DPS Bk
    - 75 DPS Bk, 25 FAST Bk

    50 EZ

    4 x 25 Burst and cruise FR
    1x 50 EZ
    4 x 25 Burst and cruise IMO

    100 loosen and out
    (Solo/Rec/2100 yds/40 min)

    B.
    w/u: 200 FR/200 BK/200 IM drill

    3 x 200 FR on 2:45 pull with buoy
    4 x 75 kick on 1:30

    Fort Speed Set:
    Swim: Fins optional, pick your own interval for max rest or don't bother to look at the clock in between hard efforts

    1 x 25 AFAP
    1 x 50 EZ
    1 x 50 AFAP
    2 x 50 EZ
    1 x 75 AFAP
    3 x 50 EZ
    1 x 100 @ 90%
    4 x 50 EZ
    5 x 50 BK on 1:10
    - 1 thru 4 = Quarter's Strong
    - 5 = FAST (went 30.x)

    200 loosen and out
    (Solo/Rec/2700 yds/50 min)

    C.
    w/u 200 Fr/200 Bk/200 IM Drill

    6 x 75 on 1:15
    - 1-4 = IM rotation strong
    - 5-6 = FR DPS

    1 x 50 EZ
    8 x 50 FR on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    8 x 50 BK on 1:10
    - odds = DPS/EZ speed, evens = AFAP

    1 x 50 EZ
    - Impromptu turn clinic for some swimmers
    (Hey, I'm tapering and have the time...)

    6 x 25 Burst and cruise on 1:00
    - IMO, then FR and BK to complete

    3 x 50 Active Recovery
    (Solo/Rec/2300 yds/55 min)

    D.
    w/u: 200 FR/200 BK/200 IM drill

    Go three times through:
    - 50 DPS, :10 SR
    - 25 AFAP right into 25 EZ into
    - 100 Kick
    (did FR/BK/FR)

    4 x 50 Burst and Cruise on 1:15 IMO

    4 x 25 AFAP followed by 25 EZ
    - IMO of fast, float on EZ

    100 even more EZ (if possible) and out
    (Solo/Rec/1700 yds/40 min)

    E.
    w/u: 200 FR/200 BK/200 IM drill

    Go two times through:
    - 25 EZ, 25 Build, 50 DPS
    - 25 AFAP, 75 EZ
    - 75 EZ, 25 AFAP
    (one fr, one back)

    4 x 25 Burst and Cruise on 1:15
    (fr, bk, fly, fr)

    200 loosen and out
    (Solo/Rec/1500 yds/35 min)

    F.
    meet warm up

    Updated December 5th, 2014 at 11:42 PM by rxleakem

    Categories
    Swim Workouts , Reference: workouts