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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 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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
  10. Workout 10/14/17: morning

    by , October 14th, 2017 at 04:57 PM (Maple Syrup with a Side of Chlorine)
    4 x 100 swim on :20sr
    1 x 100 kick on :20sr
    4 x 50 pull on :20sr [extra 50]
    4 x 50 burst and cruise on 1:15

    8 x 75 k-s-p on 1:40 [did 10 on 1:20]
    4 x 150 on :20sr 50 non-free into 100 even pace [2:15 interval plus easy 100]
    2 x vertical kick into 50 strong
    2 x wall kick with pushoff

    100 loosen and out
    [Masters/Rec/2500 yds/60 min]
    -------------------------

    Full house this morning with Greg, Noah, Rebecca, Mary, and Kevin...always nice to see. My wife and I went for a 5+ mile hike yesterday on a new trail for us. The leaves have really hit peak color in SW VT and it was a nice trail to a remote pond.

    Categories
    Swim Workouts
  11. Workout 10/07/17: morning

    by , October 7th, 2017 at 10:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 Quarter's Strong

    Broken Mile:
    3 x 100 on 2:00
    4 x 150 on 2:45
    3 x 200 on 3:30
    3 x 50 on 1:00

    50 easy and out (I left early to head out leave peaking in Southern VT and the NW Pioneer Valley of Mass)
    [Masters/Rec/2400 yds/50 min]


    **Woodford, VT**


    **Mount Sugarloaf, Mass**
    Categories
    Swim Workouts
  12. 10/03/17: evening

    by , October 3rd, 2017 at 10:38 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 50 burst and cruise on 1:00

    1 x 100 on 2:00 DPS
    4 x 25 on :45 fast
    1 x 200 on 3:30 pull
    4 x 25 on :45 burst and cruise
    1 x 300 on 4:30 build by 100
    4 x 25 fast on :45
    1 x 400 on 6:30 focus streamline and DPS
    4 x 25 fast on :45

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    Categories
    Swim Workouts
  13. Workout 09/19/17: evening

    by , September 19th, 2017 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    2 x (150 swim/50 kick/100 pull) [did extra 50]

    4 x 125 on 2:10 (fast last 25 - did stroke)
    150 pull
    6 x 75 on 1:40 (k-s-p) [did extra 50]
    100 choice

    10 x 50 on :60 (desc 1->4, 5 easy, 6 fast, 7->10 loosen and out)
    [Masters/Rec/2400yds/60 min]
    -------------------------------------
    With the warm and dry weather the tri folks are still playing outside. Just Greg and I today at practice for a good swim. Working to put together a list of some swims for this fall that we might be able to travel to.
    Categories
    Swim Workouts
  14. Workout 09/12/17: evening

    by , September 12th, 2017 at 10:40 PM (Maple Syrup with a Side of Chlorine)
    The Rec Center has reopened after a two week closure for cleaning. Masters tonight with the Noah, Greg, and Jim:

    - 200 swim/100 kick/200 pull
    - 4 x 50 on 1:10 burst and cruise
    - 100 choice

    4 x 125 on 2:10 (fast last 25)
    1 x 300 DPS
    4 x 75 on 1:40 (descend 1->4)
    1 x 200 kick/pull by 50

    200 loosen and out
    [Masters/Rec/2300 yds/60 min]
    ---------------------------------------

    My work schedule is still not conducive to swimming, but I plan to make the commitment to swim with the group every Tuesday evening. We'll see how long this goes...

    Updated September 22nd, 2017 at 10:55 PM by rxleakem

    Categories
    Swim Workouts
  15. Workout 08/10/17: OW

    by , August 10th, 2017 at 10:11 PM (Maple Syrup with a Side of Chlorine)
    Today is my daughter's 23rd birthday - an exciting day!

    We visited one of the nearby state parks this afternoon and I took along my goggles. Before a little relaxation on the beach and catching up on a book that I have been (trying to find the time to) reading I was able to get in a 0.86 mile swim in just under 18 minutes, dodging the weeds and observing the fish along the way.

    A great day!
    Categories
    Swim Workouts , Open Water
  16. Workout 08/05/17: morning

    by , August 5th, 2017 at 02:12 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull +50 extra
    4 x 50 on 1:00 even pace

    4 x 100 on 2:10 (descend: I did 150's)
    4 x 25 on :45 build
    3 x 150 on 3:00 (fast 2nd 50, I did 200's)
    4 x 25 on :45 burst and cruise
    2 x 200 on 3:30 (long and strong pull, I did 250's)
    4 x 25 fast
    150 kick-swim-pull by 50
    200 loosen and out
    [Masters/Rec/3100 yds/65 min]
    --------------------------------------

    It was raining outside so we had a full pool. I split with Eric and Tim, Jim and Rebecca split with Blaine (visiting from DC), while Meg, Pipper, and Beth split the far lane. Off to a bluegrass concert later this evening.
    Categories
    Swim Workouts
  17. Workout 07/29/17: morning

    by , July 29th, 2017 at 10:13 PM (Maple Syrup with a Side of Chlorine)
    Nice swim with the Masters group this morning.

    6 x 100 on :20sr (s-k-p)
    6 x 75 on :20sr (fast middle 25 - did 1:15 interval)
    6 x 50 on :20sr (kick-swim, swim-kick)
    6 x 25 on :10sr (choice - 80% effort)
    1 x 300 pull (breathe only to the windows)
    1 x 200 (k-p by 50)
    10 x 25 on :45 (odds choice, evens fast free)
    100 loosen and out
    [Masters/Rec/2700 yds/65 min]
    --------------------------------------
    Added an extra 350 over the duration of the set.
    Categories
    Swim Workouts
  18. Workout 07/20/17: morning

    by , July 20th, 2017 at 10:27 PM (Maple Syrup with a Side of Chlorine)
    A quick swim this am - the pool was surprisingly empty!

    200 free/200 back/200 im drill
    3x300 mix of kick/swim/pull
    200 loosen and out
    [Solo/Rec/1700 yds/31 min]
    ----------------------------------
    Categories
    Swim Workouts
  19. 07/18/17: Evening

    by , July 18th, 2017 at 10:21 PM (Maple Syrup with a Side of Chlorine)
    Had a fun swim tonight, especially as my wife joined in for the first half.

    200 swim/100 kick/200 pull
    4x50 burst and cruise
    100 non free
    4◊100 1:50
    3◊200 on 3:30
    3x100 on 1:45
    4x75 on 1:30
    4◊25 on :40
    200 loosen and out
    [Masters/Rec/2800 yds/60 min]
    ----------------------------------------
    Categories
    Swim Workouts
  20. Workout 07/08/17: morning

    by , July 8th, 2017 at 01:30 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/300 pull
    4 x 50 on 1:00 even pace
    100 non free swim

    6x75 on 1:40 (did k/s/p)
    400 pull (breathe 3/5/4/3 by 100)
    100 kick (25 ez-25 fast)
    5 x 50 on 1:00 (quarter's strong, last on easy)

    6 x 25 fast (as a group in middle lane - OW start experience)
    100 kick
    200 loosen and out
    [Masters/Rec/2500 yds/1 hr]
    -------------------------------------

    A big crowd today with Matt and Eric splitting with me, Tim and Greg, and Rebecca and Meg. Sarah was on her own. The 25's were a blast!
    Categories
    Swim Workouts
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