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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 12/05/15: morning

    by , December 5th, 2015 at 06:38 PM (Maple Syrup with a Side of Chlorine)
    Skipped swimming yesterday as I started PT, joined my son at school to eat at the Culinary classes' Bistro lunch that is put on weekly (my first trip), and then I used the rest of the day to relax around the house.

    This morning Preston and I joined up with the guys for breakfast and then I headed into Masters practice. As I was writing out the workout I helped on of the little kids on diving - she was fine off the wall and a step they use, but froze when diving off the blocks. I offered a couple of suggestions and by the time I had changed for the swim she was diving for the first time! Always great to have that connection with my old t

    200 swim/100 kick/100 pull [I did 200 swim and 300 pull]
    4 x 25 drill [working on 6 beat kick "raspberry/strawberry"]

    16 x 100 [Matt and I did 150's]
    1 on 2:30, 4 on 2:20 [snorkel and pull]
    1 on 2:40, 3 on 2:10 [snorkel and pull]
    1 on 2:50, 2 on 2:00 [snorkel]
    1 on 3:10, 1 on 1:50 [snorkel and pull]
    1 on 3:30, 1 FAST for time [snorkel, went 1:37]

    200 loosen and out
    (Masters/Rec/3200 yds/65 min)
    -------------------------------------

    This is a challenging main set that seems pretty boring at the start but knocks out almost a mile fairly quickly. The 1x swims in the left column are recovery swims, and the swims in the right column are stronger, even split but faster each round.

    Off to enjoy the rest of the weekend!
    Categories
    Swim Workouts
  2. Workout 12/01/15: evening

    by , December 1st, 2015 at 10:24 PM (Maple Syrup with a Side of Chlorine)
    I was able to participate in today's special music at Chapel for the college - played drums during a bluegrass set. I have also been finishing up on a paper and presentation for my class on Thursday.

    Tonight's swim with the team:

    200 swim/100 kick/200 pull (did 700 swim/pull)
    4 x 50 on 1:15 descend 1 -> 4

    3 x
    - 100 choice on :20sr
    - 50 Build up on :15sr
    - 50 Build down on :10sr
    - 2 x 25 FAST on :05sr
    -regroup

    2 x 75 on 2:00 (swim/kick/pull)
    filming 50's (I did 50)
    4 min choice warmdown
    (Masters/Rec/1850 yds/50 min)
    Categories
    Swim Workouts
  3. Workout 11/30/15: Evening

    by , November 30th, 2015 at 08:45 PM (Maple Syrup with a Side of Chlorine)
    Back to work today and quite busy trying to clear out the backlog from last week's day off for the holiday. I am happy that it is my short week! Swim tonight after a light dinner...

    200 free/200 back/200 im drill/100 drill
    2 x Noah's Ark with snorkel and buoy (used AP on #2)
    200 loosen and out
    (Solo/Rec/1900 yds/30 min)
    --------------------------------

    I finally visited an ortho doc to check out my knee (no major joint issues), and have been prescribed some PT over the next few weeks. Mostly overuse pain/soreness (due to a bone spur that has developed on the lateral aspect of the right patella) that has lingered for a while now, but I wanted to get it evaluated before next year's deductibles kick in. I plan to pull more see if that helps as well.
    Categories
    Swim Workouts
  4. Workout 11/28/15: morning

    by , November 28th, 2015 at 01:24 PM (Maple Syrup with a Side of Chlorine)
    No shopping yesterday, just a fair amount of relaxing with the family. Make breakfast for the kiddos before swim this morning:

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

    The Turducken Workout for me - various 250's for the group...
    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.
    Some easy 50's before taping again underwater
    Flip turn fun
    (Masters/Rec/2200 yds/75 min)
    ------------------------------------

    I love the Turducken set from Swimsuit Addict and still feel like the 2 x 50's fly in the last round are the toughest. This marks my fifth year of doing this!

    Planning to send Emma off this afternoon before heading down to Williams College for a hockey game with my boy.

    Updated November 29th, 2015 at 07:28 PM by rxleakem

    Categories
    Swim Workouts , LT sets
  5. Workout 11/27/15: noon

    by , November 27th, 2015 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a quiet Thanksgiving with visits to my mother-in-law and my brother's house with the family. Quick swim at lunch today before we put up Christmas decorations - a beautiful day here in VT!

    200 free/200 back/200 im drill
    2 x (with snorkel):
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    4 x 200 on 3:00
    - first 50 hard stroke IMO, followed by 150 DPS

    100 and out
    (Solo/Rec/2200 yds/35 min)
    --------------------------------
    Categories
    Swim Workouts
  6. Workout 11/24/15: evening

    by , November 24th, 2015 at 10:18 PM (Maple Syrup with a Side of Chlorine)
    I utilized the "RapidPass" while donating blood last night and was able to quickly donate a pint to blood. The pass allows you to review the materials and answer questions at home the day of your appointment, which speeds up the process before hitting the chair. I tried the double red donation last time and didn't feel great for a few days afterwards, so back to a single pint, my 26th! Took it easy today and ran some errands before working on a paper for school. Here is our team practice from tonight ...

    200 swim/100 kick/200 pull/100 im drill
    4 x 25 build as a group

    1 x 50 EZ, 1 x 50 FAST (all of these 50's on the 1:15)
    1 x 50 EZ, 2 x 50 FAST
    1 x 50 EZ, 3 x 50 FAST
    1 x 50 EZ, 4 x 50 FAST

    100 kick into 100 pull into 100 choice
    Filming 50's with the GoPro
    200 loosen and out
    (Masters/Rec/1750 yds/40 min)
    Categories
    Swim Workouts
  7. Workout 11/23/15: morning

    by , November 23rd, 2015 at 02:16 PM (Maple Syrup with a Side of Chlorine)
    Had a great weekend. Saturday night Preston and I drove down to Williams College for the first men's hockey game of the season, and yesterday our church held a joint service with the other plant that meets at the school. It was fun to worship together with Joe Frey and hear about his involvment with Compassion International, a message on Thanksgiving from Summit Church's pastor, and then a grand Thanksgiving feast afterwards. Preston and I even headed out in the early afternoon for a flag football game against the college, and us old guys won! I'm not very sore, but did a short workout this morning anyway ...

    200 free/200 back/200 im drill

    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------

    Off to donate blood in a bit then get ready for the Patriots game tonight!
    Categories
    Swim Workouts
  8. Workout 11/21/15: morning

    by , November 21st, 2015 at 04:18 PM (Maple Syrup with a Side of Chlorine)
    Practice with the team this morning ...

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

    2 x
    - 6 x 50 on 1:10 (descend 1-4, maintain pace from #3 on 5 and 6)
    - 100 pull moderate ["no debate"] - did extra 50
    - 50 easy kick
    - 100 for time [rd 1 = :56, rd 2 = :60]

    300 straight through (25 kick/25 swim/25 pull) [extra 100]
    4 x 25 on :40 (easy/fast - did skd's fast)
    200 loosen and out
    (Masters/Rec/2500 yds/70 min)
    ------------------------------------
    Good workout and nice to get some timed (in water start) swims for baseline.
    Categories
    Swim Workouts
  9. Workout 11/20/15: morning

    by , November 20th, 2015 at 11:14 AM (Maple Syrup with a Side of Chlorine)
    Today marks the start to another staycation, so no work until the 30th Quick swim this morning ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with AK
    - 150 swim with AP
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO (in traffic)
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------

    Off for a motorcycle ride this afternoon with my neighbor and then some bowling later with the family.
  10. Workout 11/17/15: morning

    by , November 17th, 2015 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend but it ended on a great note as Preston celebrated his 18th birthday. Had a small get together after I returned home after work that Lena put on. A fun afternoon. Also, Preston wad accepted to his first choice college, Cleveland State University. Hopefully I'll be able to swim their main pool on a future trip

    200 free/200 back/200 im drill
    600 shark swim
    100 easy
    Broken 1000 on 1:30 base
    100 loosen and out
    (Solo/Rec/2400 yds/40 min)
    ------------------------------------------
    Categories
    Swim Workouts
  11. Workout 11/11/15: evening

    by , November 11th, 2015 at 09:09 PM (Maple Syrup with a Side of Chlorine)
    A special thanks to all that have served or are currently serving our country this Veterans Day. We were able to attend our town's annual parade, here are a couple of pics...



    I was able to get in a long swim tonight...

    200 free/200 back/200 im drill

    3 x through with snorkel
    -100 kick with AK
    -150 strong swim with AP
    -100 Pull

    50 easy
    Two times thru: (25's fast IMO into the second swims DPS free, :10 between)
    25
    25 25
    25 50
    25 75
    25 100

    50 easy

    4 x 50 on :45 Quarter's Strong
    4 x 25 on :30 burst and cruise (6/8/10/15)
    200 easy and out
    (Solo/Rec/3000 yds/60 min)
    --------------------------------
    Categories
    Swim Workouts
  12. Workout 11/09/15: morning

    by , November 9th, 2015 at 10:04 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed a great visit with the family to Philly over the weekend to visit our daughter, including my first ever trip to IKEA and a 76ers game. Traffic was heavy on Friday as we arrived, but light on Sunday as we returned to VT. We stayed at a Courtyard on the Navy Yard, a real treat.

    Quick swim today before work ...
    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with ak
    - 150 swim with AP strong
    - 100 pull with buoy

    100 easy and out
    (Solo/Rec/1400 yds/25 min)
    --------------------------------
    Told you it was quick! Long week at work but I hope to swim on Wed and Thursday.
    Categories
    Swim Workouts
  13. Workout 11/03/15: evening

    by , November 3rd, 2015 at 10:35 PM (Maple Syrup with a Side of Chlorine)
    A beautiful day today here in southern Vermont, and i was able to get out on the motorcycle for a nice looking ride with Lena. Made it to masters tonight...

    3 x 100 choice on :15sr
    2 x (with snorkel)
    - 50 kick with ak
    - 100 pull
    - 2 x 25 build (plus an extra 200)

    2 x 200 as 50 choice 50 pull (did 50 after each)
    4 x 100 descend 1-4 (did 50 non free after each)
    8 x 50 choice (in pairs: easy then hard)

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)
    ----------------------------

    Great swim tonight. Joined Greg, Carol, MG, and Jim as Matt and Peggie were on their own.
    Categories
    Swim Workouts
  14. Workout 11/02/15: evening

    by , November 2nd, 2015 at 08:36 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work, but I sure did enjoy the extra hour of sleep! The nice thing about seeing November on the calendar is that the Rec is now open for a half day on Sundays through the spring, a nice treat.

    Swim tonight in the crowded adult swim lane ...

    200 free/200 back/200 im drill
    2 x (with snorkel)
    - 100 kick with alignment kickboard
    - 150 strong swim with agility paddles
    - 100 pull with buoy

    200 as 25 easy into 25 fast IMO
    100 loosen and out
    (Solo/Rec/1600 yds/30 min)
    --------------------------------

    Well, my goggles fell out of my bag as I left the house, so I had to borrow a stylish pink kids spare pair from the lifeguard

    Here is a picture that I took last night of the sky - Preston was out and about driving and we followed the sky as it yield beautiful colors like this for about 15 minutes. Then they dissipated...
    Categories
    Swim Workouts
  15. Workout 10/29/15: noon

    by , October 29th, 2015 at 08:32 PM (Maple Syrup with a Side of Chlorine)
    Beat the rain to the pool, but was not so lucky on the walk home, so I stayed a tad wet ...

    150 free/150 back/200 im drill

    2 x (all with snorkel)
    -100 kick with finis alignment kickboard (first time!)
    -150 strong with AP
    -100 pull with buoy

    10 x 50 (descend in threes)
    1-3 free on :45
    4-6 back on :50
    7-9 free on :45
    last one easy

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

    Ventured over with Preston to see my grandmother, who turned 94 last month just before falling and breaking her pelvis. A bit of rehab and she has been home for about three weeks. It was great to catch up with her and find that she has been released from home PT and graduated to use of a cane for daytime mobility. We enjoyed a delightful cup of tea and cookies, just like I remember as a kid!

    Even with rain and wind these past few days, the foliage is still trying to hang on. It was a beautiful season for the leave peepers - here is a farm we drove by on the way to Nana's house ...
    Categories
    Swim Workouts
  16. Workout 10/24/15: morning

    by , October 24th, 2015 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    Had a bit of a head cold the past few days and took Friday off. On the upswing after some solid extra sleep and joined the crew at Masters this morning. A packed house!

    200 swim/100 kick/200 pull
    8 x 25 drill
    300 pull (did 400)
    4 x 25 kick
    300 as 25 ez/25 fasd=t/50e/50f/75e/75f (did extra 100)
    Relay fun (push/pull in pairs and then 25 sprint
    4 x 75 on :20 sr with middle 25 fast
    4 x 50 on :15 sr descend
    200 loosen and out
    (Masters/Rec/2300 yds/75 min)
    --------------------------------------

    Greg, Matt, Kevin and I were in the fast lane, Meg, Melissa, and Rachel in the middle lane, and newcomers Julie and Alisa joined Marie while my wife stayed out and talked with the guard. It is really neat to see the pool packed. The workout went well and there were no collisions, so that is a plus!
    Categories
    Swim Workouts
  17. Workout 10/20/15: evening

    by , October 20th, 2015 at 10:07 PM (Maple Syrup with a Side of Chlorine)
    Masters tonight with the team:

    200 swim/100 kick/100 pull
    4 x 50 on 1:10 even pace

    4 x
    - 100 pull on 2:00
    - 3 x 50 on 1:00 (did im switch)
    - 2 x 25 on :10sr easy

    200 (kick/pull by 50)
    200 loosen and out
    (Masters/Rec/2200 yds/50 min)
    ----------------------
    I swam with Greg, with Meg, Beth and Jim doing the workout on their own. Matt was doing his own workout as did Lena and Peggi. [I helped these last two with breathing last week and they are making great strides with swimming full freestyle. I'm really proud of my wife ]

    We enjoyed a short trip to Philly over the weekend to visit with my daughter. No swimming for me but that was just fine - it was great to have the family together for a bit and checking out some new things in and around the city.
    Categories
    Swim Workouts
  18. Workout 10/13/2015: evening

    by , October 13th, 2015 at 09:54 PM (Maple Syrup with a Side of Chlorine)
    Yesterday I was able to sneak in a nice motorcycle ride after Lena and I drove around to get in some leaf peaking. Today I cleaned out the garage and then made it to the college for practice so that I can drum on Thursday during chapel, my first time this year.

    I hit the pool early tonight...

    200 free/200 back/200 im drill
    600 shark swim
    1 x 100 loosen
    1 Noah's Ark
    100 loosen and out
    (Solo/Rec/1900 yds/35 min)
    --------------------------------

    Not too crowded tonight. My lower back has been bothering me since last week and is still tight. Swimming helped a little but was more awkard than anything. Tonight I did some instruction at Masters and helped my wife and Peggi with breathing while swimming freestyle - they both did a great job and were able to get in a few laps with their faces underwater!

    Here's a pic that I took at the Men's Retreat this past weekend - beautiful place in NH!


    My brother-in-law Dave by the lake


    The climbing wall that Dave, Greg, and I climbed - 35 feet tall!
    Categories
    Swim Workouts
  19. Workout 10/09/15: morning

    by , October 9th, 2015 at 10:24 AM (Maple Syrup with a Side of Chlorine)
    Another quick swim this morning - adult swim was packed this morning.

    200 free/200 back/200 im drill
    400 shark swim
    4 x 100 on traffic (even length stroke IMO, last fast)
    100 kick
    100 loosen and out
    (Solo/Rec/1600yds/30 min)
    -------------------------------

    First three swim week since Nats. Off to Men's Retreat this weekend, then on staycaction next week.
    Categories
    Swim Workouts
  20. Workout 10/06/15: evening

    by , October 6th, 2015 at 11:48 PM (Maple Syrup with a Side of Chlorine)
    Enjoyed the day off by getting errands completed and also making supper - a delicious chicken parm soup with zucchini bread. I even have leftovers for work tomorrow. Full house on the pool tonight...

    200 free/100 kick/100 pull
    4 x 50 even pace on 1:05

    2 x 300 on :30 sr
    3 x 200 on :20 sr
    3 x 100 on :10 sr

    200 loosen and out (added extra 150)
    (Masters/Rec/2450 yds/60 min)
    ------------------------------
    Some new faces for me to meet tonight with Jim and Beth and Peggi in the water. Jeanette also swam for the first time in a long while. Great workout with Greg pushing me as I get back into the swim of things.
    Categories
    Swim Workouts
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