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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. 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.

  2. Workout 07/03/18: evening

    by , July 3rd, 2018 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    200 free-100 kick-200 pull
    4 x 25 burst and cruise

    3x
    - 200 pull on 3:30
    - 4 x 50 swim on 1:00
    - 4 x 25 on :30
    - Master's minute

    4 x 50 on 1:10 Fast walls
    200 loosen and out
    [Masters/Rec/2400 yds/55 min]
    ===========================
    Fun set that knocks out 500 repeats. I generally would do 250s pull but with the meet on Sunday I just went as written.
    Categories
    Swim Workouts
  3. 06/30/18: morning

    by , June 30th, 2018 at 12:42 PM (Maple Syrup with a Side of Chlorine)
    Good practice today with Greg, Jim, and Kevin. Lindsay from the Granite State Penguins in NH also dropped in.

    200 swim/100 kick/200 pull
    6 x 50 on 1:05 - even pace

    300 [150 pull, rest :15, 150 swim - swim faster than pull]
    100 [4 x 25 on :30 - smooth]
    200 [100 pull, rest :15, 100 swim - swim faster than pull]
    100 [4 x 25 drills]
    100 [50 pull, rest :10, 50 swim - swim faster than pull]
    100 kick
    300 swim - long and strong

    4 x 75 as warm down [kick-swim-pull]
    =======================
    [Masters/Rec/2300 yds/60 min]

    It's been a busy week with my oldest brother and his family visiting from Washington State. He swam at UMass in the early '90s and usually hops in for a once a year workout but opted out. Today we are gather with other family for a small reunion, and it happens that today is also the 23rd anniversary of my mom passing away. It's nice to have extended family in town to help share some stories of the past. We had a nice visit with my aunt from Boston on Thursday as well.

    Here is a picture from the old homestead, with the farmhouse where my dad grew up to the left. I grew up about a quarter-mile way closer to the farm.

    Updated July 2nd, 2018 at 08:57 PM by rxleakem

    Categories
    Swim Workouts
  4. Workout 6/28/18: morning

    by , June 28th, 2018 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    Quick swim this morning. I signed up for the Baystate Games next weekend so I need to get some swimming in.


    200 free-200 back-2im drill
    600 shark swim
    2 x
    ....50 on 45
    ....75 on 60
    ..100 on 90

    100 loosen and out
    [Solo/Rec/1750 yds/30 min]
    Categories
    Swim Workouts
  5. 06/19/18: evening

    by , June 19th, 2018 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull [extra 100]

    3 x
    - 100 ez
    - 100 mod
    - 100 fast

    100 ez
    10 x 50 pull on 1:00 [breathe 3/5 by 25]
    8 x 25 on :40 [alt choice and fast in pairs]
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  6. 06/12/18: evening

    by , June 12th, 2018 at 10:33 PM (Maple Syrup with a Side of Chlorine)
    Greg's 50th birthday bash - complete with music and 50 x 50's!
    I got in 300 warmup and we stated on the main festivities...

    01-10 on 1:00
    11-20 on :55
    21-30 on 1:00
    31-40 alternating :50 and 1:00
    41-46 on 1:00
    47-50 on 1:10 active recovery
    [Masters/Rec/2800 yds/60 min]
    ===================
    Fun swim with Carol and Greg. Tim was on his own.
    Categories
    Swim Workouts
  7. 06/09/18: morning

    by , June 9th, 2018 at 08:27 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    400 [every 4th lap fast]
    300 [every 3rd lap fast]
    200 [every 2nd lap fast]
    100 [build]

    2 x 300 pace-line swim
    [Masters/Rec/2200 yds/55 min]
    Categories
    Swim Workouts
  8. Workout 06/05/18: evening

    by , June 5th, 2018 at 08:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise

    4 x 125 pull at :20sr [breathe 3/5/7/5/3] - did 150's
    3 x
    - 100 choice on :20sr
    - 75 no-free build on :15sr
    - 50 ez on :10sr
    - 25 Fast

    200 kick/swim by 50
    200 loosen and out
    [Masters/Rec/2450 yds/60 min]
    Categories
    Swim Workouts
  9. Workout 05/29/18: evening

    by , May 29th, 2018 at 10:14 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 pull [did extra 100]
    4 x 25 burst and cruise

    2 x 100 pull "pull back"
    1 x 200 long and strong
    1 x 400 negative split [diid 500]
    1 x 200 breath set [6/5/4/4 x 2]
    2 x 100 kick-pull by 50
    4 x 50 descend
    8 x 25 ez-fast
    100 loosen and out
    [Masters/Rec/2500yds 60 min]
    Categories
    Swim Workouts
  10. Workout 05/26/18: morning

    by , May 26th, 2018 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim/50 kick/100 pull]
    4 x 25 together

    4 x 75 pull on 1:30 [breathe 3/4/5 by 25] (did extra 25 on #2+3)
    4 x 150 on 2:50 [fast 50 last to first, 45th = strong] (did 200's - last 50 stroke)
    4 x 100 on 2:10 [descend 1->4] (did back - last one = 1:06)
    1 x 50 easy
    1 x 50 for time - did breast
    4 x 50 loosen and out
    [Masters/Rec/2600 yds/55 min]
    ---------------------------------------
    Swam with Greg and Libby today. A hot and dry day in Bennington, our annual Mayfest to kick off the summer season.
    Categories
    Swim Workouts
  11. Workout 05/22/18: evening

    by , May 22nd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/200 strong pull with blue paddles

    10 x 50 on 1:00 (breath right/left/build x 3, then ez
    5 x 100 on even pace [decreasing rest: :20, :15, :10, :05]
    6 x 75 k-s-p on 1:15
    50 ez
    300 loosen and out
    [Masters/Rec/2500/60 min]
    ---------------------------------
    Just me and Carol tonight, with Tim on his own.
    Categories
    Swim Workouts
  12. Workout 05/15/18: evening

    by , May 15th, 2018 at 09:21 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    3 x 100 pull on 2:15 [did 4 on 2]
    4 x 25 choice on :40
    1 x 300 pull on 7:00 [did 400]
    4 x 25 choice on :40
    6 x 50 on 1:00 [did 8 on :50]
    4 x 25 choice on :40
    2 x 150 on 3:00 [did 200's]
    4 x 25 on choice on :40

    4 x 50 active recovery
    [Masters/Rec/2700 yds/60 min]
    ---------------------------------------
    Good workout with Greg and Carol, Tim and Jim on their own
    Categories
    Swim Workouts
  13. Workout 05/12/18: morning

    by , May 12th, 2018 at 02:28 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    8 x 25 together

    The Davis Mile, broken 1650
    Subtract 2 ½ minutes for total time:
    275 swim (11 lengths) @ 20 seconds rest
    250 swim (10 lengths) @ 20 seconds rest
    225 swim (9 lengths) @ 20 seconds rest
    200 swim (8 lengths) @ 15 seconds rest
    175 swim (7 lengths) @ 15 seconds rest
    150 swim (6 lengths) @ 15 seconds rest
    125 swim (5 lengths) @ 15 seconds rest
    100 swim (4 lengths) @ 10 seconds rest
    75 swim (3 lengths) @ 10 seconds rest
    50 swim (2 lengths) @ 10 seconds rest
    25 swim (1 length)

    150 loosen and out
    [Masters/Rec/2500 yds/60 min]
    --------------------------------------
    Full crew today. Times before subtraction:
    Mike (23:25), Rebecca (28:08), Libby (28:10), Greg (28:16), Kevin (28:48), Melissa (33:48 - rest :20 each time). Mary was in for a bit and got in about 1000.
    Tags: davis
    Categories
    Swim Workouts
  14. Workout 05/05/18: morning

    by , May 5th, 2018 at 12:18 PM (Maple Syrup with a Side of Chlorine)
    Before practice this morning I met up with my first boss for his monthly breakfast with former employees at a local diner. Afterwards I made it to the rec to share in the Cinco de Mayo celebration...

    Uno: 500 warmup (200 swim/100 kick/200 pull)
    Dos: 5 x (200 on 3:30, 100 on 2:00)
    Tres: 5 deep water bobs
    Quatro: 5 x 50 on 1:10 (1-4: Quarter's Strong, 5: FAST)
    Cinco: 5 x 25 (decrease stroke count each time) then 125 loosen and out
    (Rec/Masters/2500 yds/60 min)
    ==========================

    Another full pool with Greg, Jim, Sean, Rebecca, Kevin, and Beth. I did quarter's strong on the 200, holding 2:23s then using the 100s as recovery. I descended the 25s 13 -> 9. Now to enjoy a beautiful day in New England!
    Categories
    Swim Workouts
  15. Workout 05/01/18: evening

    by , May 1st, 2018 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    300 swim/100 kick/200 pull

    kick-swim-pull
    50 - 200 - 50
    50 - 300 - 100
    20 - 400 - 100

    1 x snake swim together
    3 x 50 loosen
    [Masters/Rec/2500 yds/60 min]
    ---------------------------------------
    Good swim with Greg and Carol. Tim was on his own.
    Categories
    Swim Workouts
  16. Workout 04/28/18: morning

    by , April 28th, 2018 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 2 x 25 burst and cruise, 100 easy

    Sweedish 101's
    - start on the :05, swim a 50 and finish by the :60
    - next one leaves on the :06 (1:01 interval), still finish by the top
    - go until failure. Then drop down to either every other 50 or 25's.
    *Made it to 30, so 25 x 50 = 1250 yds*

    4 x 50 loosen
    -----------------
    [Masters/Rec/2300 yds/60 min]

    Full pool with Greg, Libby, Rebecca, Meg, Mary, Kevin, and Sean. This is a fun made set that I lifted from jbs and pull out a few times a year - it is fun to see how far you can make it. I mixed in kicking, stroke, pull, and finally free. I probably could have made a couple more, but opted to finish out there.

    Updated May 4th, 2018 at 10:06 PM by rxleakem

    Categories
    Swim Workouts
  17. Workout 04/24/18: morning

    by , April 24th, 2018 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    300 swim, 4 x 50 kick, 4 x 50 pull, 100 choice

    4 x 50 @15sr no free
    1 x 50 kick
    4 x 50 @10sr pull at 80%
    1 x 100 kick
    4 x 50 @05sr even pace free at 80%
    1 x 50 kick
    4 x 50 @10sr burst and cruise
    3 x 100 pull on 2:10
    4 x 50 loosen and out [extra 200 during whole workout]
    ---------------------------
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
  18. 04/17/18: evening

    by , April 17th, 2018 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    200 pull
    100 kick
    4 x 25 burst and cruise

    6 x 125 on 20sr (25 stroke 75 build 25 fast)
    5 x 50 pull on 1:10
    4 x 100 on 2:30

    200 loosen and out (did extra 200 during set)
    ==================
    (Masters/Rec/2500 yds/55min)
    Categories
    Swim Workouts
  19. Workout 04/14/18: morning

    by , April 14th, 2018 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    300 choice
    4 x 50 pull on :15sr
    4 x 50 kick on :15 sr
    200 choice [did extra 100]

    8 x 75 on 1:30 (rotate fast 25 back to front)
    4 x 50 on 1:10 burst and cruise
    4 x 25 on :45 (no free)
    4 x 25 FAST into 25 easy on 1:10 (focus on fast finish)

    2 x 100 pull on 2:00
    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    ===================

    A good practice with Matt, Libby and Kevin. With our local meet in the books and school vacation starting we generally have a bit of a lull until the end of the month. We'll keep some speed sets going until then, when we will work on some more distance and open water-centric sets.
    Categories
    Swim Workouts
  20. Workout 04/03/18: evening

    by , April 3rd, 2018 at 10:54 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a nice Easter weekend with the family and also delivered the nursing home service (as I do each first Sunday of the month) to more folks than usual. Meet entries have bumped up to 22 for our meet this Saturday. Taper workout tonight...

    200 swim/200 kick/200 pull/100 easy

    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 from mid-pool

    200 loosen and out
    (Solo/Rec/1600 yds/50 min)
    ========================

    Good swim with Greg, Sean, Carol and Jim. I hope to get in a quick swim Thursday or Friday. I have to wait to see if I will be able to swim or have to help with officiating based on refs that the swim team can wrangle up. I hope I can swim
    Categories
    Swim Workouts
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