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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 02/06/18: evening

    by , February 6th, 2018 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 50 quarter's strong
    100 non free

    2 x
    - 3 x 75 on 1:40 ksp [did 100s]
    - 3 x 75 on 1:30 rotate fast 25 fr [did 100s]
    - on next top...4 x 50 on 1:00
    - Master's minute rest

    4 x 50 on 1:05 active recovery
    [Masters/Rec/2600 yds/60 min]
    ==========================

    A good workout with Jim, Greg, Rebecca, and newcomer Heather. I zonked on the second round with the second set of 75s, although I'm not really sure why. Now to rest up for the impending snow storm
    Categories
    Swim Workouts
  2. Workout 02/03/18: morning

    by , February 3rd, 2018 at 09:36 PM (Maple Syrup with a Side of Chlorine)
    Today we had our annual 50 x 50 on one minute swim, complete with an energetic playlist that I broadcast through my soundbar. The rules were simple... On your own warm up, then do a swim every minute until we hit 50 repeats. I was able to swim 75 on the first four swims of the first 2 sets of 10, then mix up a bunch of kicking, Colleen, and stroke work as well as some speed play. It's a fun thing that we do as a group, and I ended up swimming 3100 yards over the course of the hour.
    Categories
    Swim Workouts
  3. Workout 01/30/18: evening

    by , January 30th, 2018 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 quarter's strong

    2 x 200 pull on 3:45 focus on finishing pull (did 250's)
    1 x 100 kick
    16 x 50's on 1:00
    [1-5 = perfect stroke, 6-10 = build up, 11-14 = build down, 15-16 = easy]
    100 choice
    4 x 75 on 1:40 k-s-p (last 2 loosen) [did 6 on 1:15]
    [Masters/Rec/2150 yds/50 min]
    ===================
    Categories
    Swim Workouts
  4. Workout 01/27/18: morning

    by , January 26th, 2018 at 11:50 AM (Maple Syrup with a Side of Chlorine)
    Quick swim before work today...

    200 free.200 back.200 im drill
    600 shark swim
    4 x 50 easy down fast imo back
    200 loosen
    [Solo/Rec/1600 yds/30 min]
    Categories
    Swim Workouts
  5. Workout 01//23/18: evening

    by , January 23rd, 2018 at 10:55 PM (Maple Syrup with a Side of Chlorine)
    Feeling a little sore from the meet this weekend, but overall good. Full house tonight ...

    200 swim/100 kick/200 pull/100 swim
    4 x 25 burst and cruise

    6 x 125 on :20sr (25 fast/75 dps/25 fast) [did extra 25 bk]
    100 kick
    14 x 25 on :40 {odd stroke, evens fast free)
    5 x 50 active recovery on 1:15
    ------------------------------------------------
    [Masters/Rec/2300 yds/55 min]

    Swam with Greg, Joe, Rebecca, Jim, Beth, and newcomer Sean. Hoping to use the 25's as a test set every 2 weeks for the next couple of months, decreasing the interval.

    I joined the Flow Swimmers virtual swimtathlon this year. I have been looking at it for a couple of years and think that it will help me stay consistent with training.
    Flow Swimmers Website
    Categories
    Swim Workouts
  6. Meet 01/20/18: Happy New Year Master Meet

    by , January 20th, 2018 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    First meet of the year and my first time checking out this somewhat local meet, held a little over an hour west of home at the Mohonasen High School (Schenectady, NY). It is the 9th year of the event and this year they had a record number of swimmers (58). With my work schedule open for me to attend and my buddy Greg also willing to compete, we headed over with my son.

    This is also my first meet in the 40-44 year age group, as my twin sister and I had our birthday this past Thursday.

    Warmup: 1400 yds

    50 free - 24.67
    I felt good during this swim and really picked up the second lap. I think with some additional sprint training I can get faster. Still a goal of mine to get under 24.
    -- 200 loosen

    100 IM - 1:03.99 (28.64, 35.35)
    Felt great on the fly leg, not too coordinated on back, good on breast and tired on the free! I had not worked breast too much since having some knee issues, but have been learning how to swim it more efficiently.
    -- 50 loosen

    50 fly - 28.60
    I was in heat 3, so I had about 3 minutes between the IM and this fly event. I knew it would be close, and my heart rate was sky high. My breakout was good and I worked to finish with good form.
    --- 200 loosen

    200 free - 2:02.61 (29.53, 31.82, 32.08, 29.18)
    I felt really good on this swim. I swam it a little differently than normal so my 3rd was a bit slow. I ended up getting touched out at this finish but made it an interesting race!
    --- 300 loosen

    All in all a well run meet in a nice facility. The increase in numbers lead to a longer than expected meet, but events progressed smoothly with no issues. We left before the 1000 and 1650. Greg had some great swims (particularly a great race in the 100 breast), and we both enjoyed catching up with old friends and meeting new folks on deck and learning more about how other Masters incorporate swimming into everyday life and some different training ideas. I also made contact with Kathy and Steve, who help to drive some of the ADMS swimming opportunities. I hope to be able to make it back next year!

    Updated January 21st, 2018 at 10:26 PM by rxleakem

    Tags: adms
    Categories
    Masters Swim Meets / Events
  7. Workout 01/20/17: morning

    by , January 20th, 2018 at 01:28 PM (Maple Syrup with a Side of Chlorine)
    200 free/100 kick/200 swim/100 im drill
    4 x 25 burst and cruise
    200 build by 50
    taped team swimming a 50 free (did one myself)
    Backstroke work (swam 200 yards total)
    200 loosen and out
    [Masters/Rec/1350 yds/30 min)
    --------------------------------------

    Warmup for masters meet this afternoon...
    Categories
    Swim Workouts
  8. Workout 01/16/18: evening

    by , January 16th, 2018 at 10:32 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 build

    rotate through...
    1. 25-50-75-100 25's on :30 fast
    2. 50-75-100-25 50's on 1:00 90%
    3. 75-100-25-50 75's on 1:30 80%
    4. 100-25-50-75 100's on 2:00 build
    - did a mix of back/free/im during the set. masters minute after #2+3

    4 x 75 on 1:30 k-s-p (did 5 on 1:20)
    200 loosen and out
    [Masters/Rec/2100 yds/55 min]
    --------------------------------------

    Masters meet over near Albany, NY, this coming weekend.
    Categories
    Swim Workouts
  9. Workout 01/09/18: evening

    by , January 9th, 2018 at 10:37 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/100 pull/100 easy
    4 x 25 build

    4 x 75 [did 5 on 1:15 + 50 easy]
    6 x 200 on :15 [did 250's on 1,2,4,5]
    - build
    - fast
    - recovery

    50 easy, 2 x 25 FAST
    200 loosen
    [Masters/Rec/2700 yds/55 min]
    ---------------------------------------
    Categories
    Swim Workouts
  10. Workout 01/06/18: morning

    by , January 6th, 2018 at 10:36 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull/100 easy
    4 x 50 burst and cruise

    1 x 400 on 7:00 neg split [did 500: 3:15, 3:14]
    1 x 50 kick
    1 x 300 on 5:30 pull [did 400]
    2 x 50 on 1:05 [easy,fast]
    1 x 200 on 4:00 [alt free/stroke - did 300]
    3 x 50 on 1:05 [fast,easy,fast]
    1 x 150 dolphin dives
    4 x 50 on 1:05 [fast,easy,fast,float]
    1 x 100 fast [did back - 1:09]

    200 loosen and out
    [Masters/Rec/2950 yds/65 min]
    -----------------------------
    So we have been hammered with cold weather (highs in the teens, windchills -30+] and snow so I have been getting in my drylands! The cars have been starting without too much of an issue. The other plus has been that the pool has finally cooled a bit...it was 84 today but 79 on Tuesday night!

    Updated January 8th, 2018 at 10:44 PM by rxleakem

    Categories
    Swim Workouts
  11. Workout 01/02/18: evening

    by , January 2nd, 2018 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    I kinda fell off the blog scene at the end of December, I did compete at the New England SCM champs - discovered that not training for the 200 back makes it a painful swim (went 2:31, should be good enough for a top ten time), the 50 free was not horrible (27high), and my 100 fly felt great (came in at 1:08). Looking to swim near Albany, NY, next weekend, maybe something in Feb, and gearing up for the Harvard meet in March. Complete things with our mini meet the first Saturday of April, and maybe something else that comes up.

    Workout today was in the New Year theme...

    200 free/100 kick/200 pull/50 choice
    20 x 50 (4 each on 1:05, :60, :55, :50, :60)
    18 x 25 (10 on :30, 8 on :35)
    200 loosen and out
    [Masters/Rec/2250 yds/55 min]
    --------------------------
    Fun little 2018 with some hard efforts alternating with easy on the 25's

    Updated January 8th, 2018 at 10:48 PM by rxleakem

    Categories
    Swim Workouts
  12. Workout 12/1/17: morning

    by , December 1st, 2017 at 09:07 PM (Maple Syrup with a Side of Chlorine)
    Quick swim before work this morning:

    200 free/200 back/200 im drill
    400 shark swim
    400 DPS with fast 4th 25 (in traffic)
    200 loosen and out
    ============
    [Solo/Masters/Rec/30 min]


    I signed up for the New England SCM Champs at WPI in Mass next weekend. I'll see how I am feeling but the plan is to head down for just Saturday:
    Event
    8 Men 400 SCM
    12 Men 200 SCM
    14 Men 50 SCM
    18 Men 100 SCM

    Slowly trying to get back into shape and also competition. I am focusing on New England SCY Champs at Harvard in March, with hopes to swim a full meet Fri-Sun.

    Updated December 3rd, 2017 at 09:39 PM by rxleakem

    Categories
    Swim Workouts
  13. Workout 11/28/17: evening

    by , November 28th, 2017 at 10:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim-100 kick-200 pull
    4 x 25 build

    20 x 50's burst and cruise...
    1-6 b/c 10yds on :15sr
    7-12 b/c 15yds on :20sr
    13-18 b/c 20 yds on :20sr
    19-20 b/c 25yds on :30sr

    100 choice - 50 fast (went :26 from blocks) - 50 choice
    200 loosen and out
    ================
    [Masters/Rec/2000 yds/60 min]
    Categories
    Swim Workouts
  14. Workout 11/25/17: morning

    by , November 25th, 2017 at 01:06 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed my 7th year of the Turducken this morning. As always many thanks to swimsuit addict for this great set.

    200 swim 100 kick 200 pull
    4 x 25 on :45 build
    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    I added in a 200 loosen before doing a 200 warm down with the team.
    [Masters/Rec/2400 yds/60 min]
    ==========================

    Enjoyed a wonderful Thanksgiving with a feast at home prepared by my wife, then we traveled to her mom's house and then my brother's for dessert. Lena and I also ran in a 5k Turkey Trot to start off the day.

    Today I swam with Tim, Rebecca and Kevin. Larry dropped in from NJ as we all enjoyed today's main course

    Updated November 25th, 2017 at 07:34 PM by rxleakem

    Tags: turducken
    Categories
    Swim Workouts
  15. Workout 11/21/17: evening

    by , November 21st, 2017 at 10:42 PM (Maple Syrup with a Side of Chlorine)
    200 Free/50 non-free/150 Kick/250 Pull/5 x 50 b/c on 1:05/100 non-free

    4 x 100 on 2:00 Quarter's Strong
    4 x 75 on 1:30 fast middle 25
    4 x 50 on 1:30 from blocks

    300 warmdown as every 3rd lap non-free
    [Masters/Rec/2200 yds/60 min]
    ===================
    Categories
    Swim Workouts
  16. Workout 11/20/17: evening

    by , November 20th, 2017 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 im drill

    3 x
    - 200 pull with snorkel into
    - 100 kick

    4 x 75 on 1:15 (fast middle 25)
    200 loosen and out
    [Solo/Rec/2000 yds/38 min]
    ----------------------------------

    First snow fall in SW VT today. Was able to sneak in a solo swim (first in a very long time!) after dinner.
    Categories
    Swim Workouts
  17. Workout 11/14/17: Evening

    by , November 14th, 2017 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    wu:
    200 free, 200 non-free, 150 kick, 150 pull, 4x50 burst and cruise, 100 non-free

    1 x 50 on 1:00
    2 x 100 on 2:00 even pace
    3 x 150 on 3:00 descend 1 -> 3
    1 x 100 on 2:00 non-free
    2 x 25 on 1:00 fast!
    3 x 50 on 1:00

    wd: 200 yds
    [Masters/Rec/2200 yds/55 min]
    --------------------------------------
    Categories
    Swim Workouts
  18. Workout 11/11/17: morning

    by , November 11th, 2017 at 08:34 PM (Maple Syrup with a Side of Chlorine)
    Fun little workout that I saw on facebook:

    wu: 100 swim/100 choice

    Pull 100-75-50-25 on :15sr
    Utmost kick 2 x 25
    Moderate 3 x 150 on 2:45 [did 200's on 3:00]
    Pull 100-75-50-25
    Kick 2 x 50
    I.m. 2 x 100
    Neg split 200 (made it! 1:13, 1:12)

    Sprint 4 x 25
    Pull 100-75-52-25
    I.m. 100
    Choice 100
    Ez 200 warmdown
    -----------------------
    [Masters/Rec/2600 yds/70 min]

    Fun little workout with a full pool. Eric, Jim, Melissa, Rebecca, Beth, Kevin, and Greg.
    Categories
    Swim Workouts
  19. Workout 11/07/17: evening

    by , November 7th, 2017 at 09:27 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 swim/100 kick/200 pull

    16 x 100's (did 150's)
    1 on 2:30
    4 on 2:20
    1 on 2:40
    3 on 2:10
    1 on 2:50
    2 on 2:00
    1 on 3:00
    1 on 1:50
    1 on 3:30
    1 easy and out

    ----------------------
    [Masters/Rec/2900 yds/60 min]

    Ran out of time with Greg, Jim, and Beth. The last one should have been a timed one, but we started a little late due to the age group team's practice. I felt good and made all of the descending efforts (even if just barely on the last one).
    Categories
    Swim Workouts
  20. Workout 10/24/17: evening

    by , October 24th, 2017 at 09:46 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull (extra 100)
    4 x 50 burst and cruise

    3 x
    - 4 x 75 k-s-p (on 1:20 with extra 50)
    - 1 x 50 non-free on 1:30
    - 1 x 50 fast free (29,28,27)
    - 100 recovery

    200 loosen and out
    [Masters/Rec/2500 yds/60 min]
    Categories
    Swim Workouts
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