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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 10/20/18: morning

    by , October 20th, 2018 at 07:48 PM (Maple Syrup with a Side of Chlorine)
    Warm-up:
    200 swim
    200 kick-pull by 50 [did an extra 100]
    4 x 25 burst and cruise

    100 EZ
    5 x 100 on 1:55 [did 150 on first, then 125 on 2-5]
    200 pull
    4 x 100 on 2:00 [did 125's]
    200 build by 50 [did extra 50]
    2 x 100 on 2:10 [did 150's]

    200 loosen and out
    [Masters/Rec/2750 yds/60 min]
    ===================
    Good swim this morning with Greg, Noah, Dedrick, Jim, Rebecca, Mary, and Kevin.

    Looks like Greg and Noah are up for swimming at the New England SCM champs in December. I will likely go for Saturday. I am trying to recruit one other swimmer so that we can field a couple of relays. Greg has been the only other swimmer to compete regionally with me...always more exciting to spend all day at the pool with my swim buddies.

    Here is a picture of the Mrs. and me at the pumpkin patch:

    Updated October 21st, 2018 at 10:59 PM by rxleakem

    Categories
    Swim Workouts
  2. Workout 10/16/18: evening

    by , October 16th, 2018 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Warmup:
    3 x 100 swim
    3 x 50 kick
    2 x 75 pull
    4 x 25 together

    8 x 100 on 2:10
    - 75 swim and 25 stroke
    [I did 150's on 1-4 and 125's on 5-8, with last 50 = backstroke]

    10 x 50 on 1:05
    1-4 Pull
    5-6 Build
    7-10 choice and loosen
    [Masters/Rec/2400 yds/45 min]
    --------------------------------------
    Good swim with Greg and Noah. I can't remember if anyone else was there.
    Categories
    Swim Workouts
  3. Workout 10/13/18: morning

    by , October 13th, 2018 at 03:07 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus 200 more]
    4 x 100 on 2:15 even pace [did 100 fr + 50 kick]
    6 x 75 on 1:40 build [did 8 on 1:10 k-s-pp]
    4 x 50 kick
    8 x 25 on :40 [odds choice, even fast free]
    200 pull [plus 50 more]
    5 x 50 on 1:05 loosen and out
    [Masters/Rec/2600 yds/65 min]
    ===================
    Good swim today with Greg, Libby, Rebecca, Mary, and Kevin.
    Categories
    Swim Workouts
  4. Workout 10/09/18: evening

    by , October 9th, 2018 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    2 x
    - 150 free on 3:00 [did 200]
    - 100 free on 2:00 [did 150]
    - 4 x 50 on 1:05

    4 x 50 pull on 1:00
    2 x 50 no free on 1:15
    3 x 50 kick on 1:30
    3 x 50 pull on on 1
    2 x 50 loosen and out
    [Masters/Solo/2400 yds/60min]
    ===================
    Good practice with Greg, Noah, Carol, Jim, Anne, Carol, and Beth. It was nice to have Noah push me to go further during the first set.
    Categories
    Swim Workouts
  5. Workout 10/02/18: evening

    by , October 2nd, 2018 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 25 burst and cruise

    12 x 100 on 2:00
    - 1-4: 75 swim/25 kick [I added extra 50 after each]
    - 5-8: descend [did backstroke]
    - 9-12: even pace

    6 x 50
    - 1-3: choice
    - 4-6: loosen and out
    [Masters/Rec/2400 yds/55 min]
    =========================
    Good swim tonight with Greg, Noah, Carol, Jim, and Sean.
    Categories
    Swim Workouts
  6. Workout 09/29/18: monring

    by , September 29th, 2018 at 01:02 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (+200 pull extra)
    4 x 25 burst and cruise together

    Broken Mile - all on :15-20sr:
    3 x 100 (on 1:30)
    4 x 150 (on 2:15)
    3 x 200 (on 2:50)
    3 x 50 (on :45)

    100 easy
    200 free for time (2:15.03 - last event of the virtual swimtathlon stage three events)
    200 loosen and out
    [Masters/Rec/2950 yds/60 min]
    ===================

    Another well-attended practice with Greg, Meg, Libby, Rebecca, Mary, and Kevin. The broken mile (or Davis mile) is generally well received by the group even though it ends up being a lot of swimming on your own.
    Categories
    Swim Workouts
  7. Workout 09/25/18: evening

    by , September 25th, 2018 at 09:50 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull (plus 200 more)
    4 x 50 quarter's strong

    4 x
    50 pull, 25 kick, 75 swim on :20sr (plus 100)

    5 x 100 on :10sr last 25 fast (did 4 x 125 + 100 on last)
    8 x 25 on :40 (odds stroke, even fr fast)

    200 loosen and out
    [Masters/Rec/2600 yds/60 min]
    ==========================

    No sauna tonight
    Categories
    Swim Workouts
  8. Workout 09/22/18: morning

    by , September 22nd, 2018 at 12:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (plus extra 150)
    8 x 25 burst and cruise

    4 x 125 on :15sr (50 free, 25 stroke, 50 free) (extra 100)
    300 pull (extra 50)
    8 x 50 on 1:15 (odd stroke, even build)
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ==========================
    A good crowd today with Greg, Meg, Libby, Kevin, Rebecca, and Mary.
    Categories
    Swim Workouts
  9. Workout 09/18/18: evening

    by , September 18th, 2018 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    3 x (150 swim/50 kick/50 pull)

    4 x 125 on :15sr (last 25 fast, I did 150's)
    100 kick
    4 x 75 on :10sr (kick/swim/pull, I did an extra 50 at the end)
    100 kick
    8 x 50 on 1:05
    -- 1->4 desc
    -- 5->8 loosen
    Sauna
    [Masters/Rec/2300 yds/55 min]
    ===================
    Categories
    Swim Workouts
  10. Workout 09/15/18: morning

    by , September 15th, 2018 at 05:06 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 choice
    8 x 25 together

    6 x 75 on :15sr (desc 1->3, 4->6)
    200 pull
    4 x 150 on :15sr (even pace)
    16 x 25 on :40
    - 1-4 desc stroke count (-1)
    - 5-8 odd stroke even free
    - 9-12 odd ez, even fast
    - 13-16 odd fast, even ez

    150 loosen
    [Masters/Rec/2600 yds/70 min]
    Categories
    Swim Workouts
  11. Workout 09/11/18: evening

    by , September 11th, 2018 at 10:49 PM (Maple Syrup with a Side of Chlorine)
    Back from shutdown! I actually took the whole two weeks off and did not swim in order to give my body a little rest.

    200 swim/100 kick/200 pull
    10 x 50 on 1:05

    5 x ? on 2:00 (did 150s)
    5 x ? on 1:30 (did 100s)
    5 x ? on 1:00 (did 75s for first , then a 25)
    5 x ? on :45 (did 25's with group)

    200 loosen and out
    [Masters/Rec/2900 yds/6 min]
    ==================
    Good swim with Greg and a new gal Annie.
    Categories
    Swim Workouts
  12. Workout 8/21/18: evening

    by , August 21st, 2018 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    Last practice before the pool closes for 2 weeks. Just me and Greg in the water ...


    6 x 100 on :20sr (swim, kick, pull by 100)
    6 x 75 on :20sr (fast middle 25, went on 1:15) + extra 50
    4 x 100 on :20sr (k-stroke by 50. Did 200 breast for time on first (1:38, 3:20))
    3 x 50 on :20 sr (pull)
    2 x 125 on :20sr (fast second 50) + extra 50
    1 x 400 - build by 100. (Did 400 IM for time: 1:22, 1:26, 1:37, 1:13= 5:38)
    200 loosen and out
    [Masters/Rec/2600 yds/1 hr]
    ===============

    It's been fun competing in the FlowSwimmers Virtual Swimtathlon this year. We are in the third stage which is made up of 200's of each stroke + 400 IM. I did the two events today, so added to my swims at Harvard I only have the 200 free to get in before the end of Sept. During the final quarter of the year we have the opportunity to reswim any event for a better time. Nice motivation to stay consistent, or close to it, with training.
    Categories
    Swim Workouts
  13. Workout 08/18/18: morning

    by , August 18th, 2018 at 01:59 PM (Maple Syrup with a Side of Chlorine)
    Last Saturday practice before the Rec's annual two week shutdown. We still have one more practice this coming week on Tuesday.

    200 swim - 100 kick - 100 pull

    Broken Mile:
    3 x 100 on 2:00 (even pace)
    4 x 150 on 3:00 (even pace, a little faster)
    3 x 200 on 4:00 (even pace, a little faster)
    3 x 50 on 1:00 fast!

    5 x 50 together (close quaters...ows experience)
    200 loosen and out
    (Got in am extra 200 as well)
    [Masters/Rec/2700 yds/60 min]
    ==========================

    Had a good workout today with Greg, Libby, Mary, Kevin, and Jim who joined us late. I was able to hold 112s on the hundreds, 150s on the 150s, and 230s on the 200s. I tried but was not able to crack 30 on any of the 50s.

    Updated August 18th, 2018 at 02:27 PM by rxleakem

    Categories
    Swim Workouts
  14. Workout 08/11/18: morning

    by , August 11th, 2018 at 05:22 PM (Maple Syrup with a Side of Chlorine)
    It's been a week or so out of the water as my wife and I make the drive to Prince Edward Island, with stops along the Bay of Fundy and Maine along the way. It was fun to see all of the Anne of Green Gables sights as well as the natural beauty of the island. Their masters teams take the summer off and I missed a tri group's ows.



    Here is today's Master workout with Greg and Libby:
    4 x 100 swim on :20sr
    1 x 200 pull on :15sr [extra 50] with snorkle
    2 x 100 k/s by 50 on "20sr [extra 50] with snorkle
    4 x 50 build on :20sr [extra 50] with snorkle

    100 ez, :15sr, 1 x 100 fast on :30sr, into...
    100 ez, :15sr, 2 x 100 even on :30sr, into...
    100 ez, :15sr, 3 x 100 descend on :30sr, into...
    100 ez, :15sr, 4 x 100 even on :30sr

    100 loosen [did extra 150]
    [Masters/Rec/2800 yds, 55 min]
    ===================
    Categories
    Swim Workouts
  15. Workout 07/31/18: morning

    by , July 31st, 2018 at 12:12 PM (Maple Syrup with a Side of Chlorine)
    Up early and drove across the state line to the Hoosick Falls, NY, outdoor pool for Adult Swim this morning. It's real cheap $1.50 for an hour. I don't get to come here often and sometimes there are lots of activities happening instead of swimming period but today the pool was open and I had a good workout.

    500 swim 400 pull 300 kick
    5 x 100 on :20 sr
    4 x 75 ksp on 1:15
    100 loosen and out
    [Solo/Hoosick Falls/2100 yds/35 min]

    Heading to see the Smashing Pumpkins in concert tonight out in Boston. Really excited to share this concert with my wife, our son, and our nephew.

    Updated August 1st, 2018 at 10:22 PM by rxleakem

    Categories
    Swim Workouts
  16. Workout 07/28/18: morning

    by , July 28th, 2018 at 02:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [plus extra 50]
    4 x 50 on 1:10 descend
    4 x 25 on :40 [b/c odds, stroke even]
    -------
    rd 1: 3 x 50 on 1:10, 1 x 50 on 1:10 fast, 100 ez
    rd 2: 2 x 50 on 1:10, 2 x 50 on 1:20 fast, 150 ez [did 75's on first group)
    rd 3. 1 x 50 on 1:10, 3 x 50 on 1:30 fast, 200 ez [did 100's on fast]
    -------
    2 x 150 yds Paceline swim as group [slow to fast, then fast to slow] for warmdown
    extra 50
    [Masters/Rec/2550 yds/65 minutes]
    ======================

    Fun swim with Mary, Greg, Kevin, Jim, and Sean.
    Categories
    Swim Workouts
  17. Workout 07/23/18: evening

    by , July 23rd, 2018 at 08:02 PM (Maple Syrup with a Side of Chlorine)
    Took the weekend off from swimming and enjoying some quality family time. The age group team has a meet tomorrow night during out regular Masters time so I hit the pool before dinner tonight...

    200 free/200 back/200 im drill
    1000 shark swim
    300 as: 25 DPS, 25 fast, 25 DPS; alternating free and back by 75
    100 loosen and out
    [Solo/Masters/2100 yds/35 min]
    ====================
    Categories
    Swim Workouts
  18. Workout 07/17/18: evening

    by , July 17th, 2018 at 09:51 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise
    300 pull with snorkel

    2 x
    - 50 long and strong :10sr
    - 100 build :20sr
    - 50 long and strong :10sr
    - 150 fast last 50 :20sr
    - 200 loosen

    4 x 50 warmdown
    [Masters/Rec/2200 yds/50 min]
    ==========================
    Categories
    Swim Workouts
  19. Workout 07/14/18: morning

    by , July 14th, 2018 at 04:55 PM (Maple Syrup with a Side of Chlorine)
    I had a quick recovery workout on Tuesdays, primarily because the age group team in town hosted a swim meet without telling us ahead of time. Did 1200 yds in about 20 minutes.

    I took today off from work to attend a wedding on my wife's side of the family, but was able to get in the water before heading out. Here's what we did...

    200 swim/100 kick/200 pull

    4 x 100 on 1:50 swim [1 ez,1 fast] - did back then IM
    1 x 50 ez kick
    4 x 150 on 3:30 pull [descend] - I did 200s with snorkel
    1 x 50 ez kick
    4 x 75 on 1:30 [1 ez,1 fast] - did k-s-p with fast swim = RIM order
    1 x 50 ez kick
    4 x 50 on 1:00 [even]
    1 x 50 ez kick
    [Masters/Rec/2400 yds/60 min]
    ====================

    I added some in the main set because I needed to skip out on the 300 warmdown. Felt good on the 200's and hit 2:29, :28, :28, :26 so pretty much hit the descend. I am sure that I will get some dancing moves in later at the reception
    Categories
    Swim Workouts
  20. 07/08/18: Baystate Games lcm

    by , July 8th, 2018 at 10:48 PM (Maple Syrup with a Side of Chlorine)
    I was able to commit to driving down to Boston for day 2 of the Baystate Games, this year at Harvard University. It is a fun meet where the kids swim their finals championship heat before us old folks, with great swag too (t-shirt and cap for all, medals and one pullover jacket if you place). I was able to convince Greg to join me for a rare LCM swim in New England. Even though I am in VT, as a member of New England Masters I am eligible to compete.

    A plus about this meet is that since the adults swim during the finals section of the meet, warmups started at 3pm and the first splash was at 4. For day 2 there were only 1-2 heats for Masters for most events, except for 3 heats of the 100 free. There is a limit of 4 events over the course of the meet, so I entered the first 4 today :duh: The age groups for the meet ar 19-34. 35-49, 50+.

    200 Fly: 2:54.51
    37.31, 44.16 (1:21.47), 47.81 (2:09.28), 45.23 (2:54.51)
    - I felt good during the race although my 3rd 50 was a little too slow. I switched to DPS fly after the first 50 and stayed relaxed throughout.

    200 IM: 2:54.44
    36.90, 45.03 (1:21.93), 56.14 (2:18.07), 36.37 (2:54.44)
    - I again felt good during this race. I have been trying to reinvent my breaststroke and despite still being slow I was able to get into a good rhythem.

    200 Back: 2:42.26
    39.23, 41.81 (1:21.04), 42.40 (2:03.44), 38.82 (2:42.26)
    - I was looking forward to a solid swim and was able to throw one down. I am really happy with the splits. During warmups I did my best to count strokes so it helped me during this swim.

    100 free: 1:04.84
    32.66, 32.18 (1:04.84)
    - At this point I was pretty tired and didn't have a lot of speed off the blocks, but I was able to build into the walls and then did my best to hammer the rest of the swim.

    All in all a great meet. After the Masters heats they had a small awards ceremony for all age groups, so there was a little break between swims. The diving well was open for swimming during the duration of the meet so I warmed down there. I was done with all of my events in less than two hours.

    This ended my third LCM meet. I have been swimming at Harvard for many years but all scy, so it was a real treat to finally swim here LCM. Here in VT there is only one LCM pool but it is two hours north in Middlebury, and sometimes I can sneak in to the pool at a college less than an hour away. It would be cool if I had more opportunities to swim lCM, but it is what it is in New England.

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