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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 04/17/12: first OW of year

    by , April 18th, 2012 at 12:12 AM (Maple Syrup with a Side of Chlorine)
    The hotel pool was closed on Monday, so I had my first chance to swim during this trip when we got to the Mediterranean. I'll estimate 0.75 miles in 20 minutes in the chilly, clear water. Might be my only swim until we get home.

    Updated April 23rd, 2012 at 03:37 PM by rxleakem

    Categories
    Swim Workouts , Open Water
  2. Workout 04/12/12: BENN meet in 2 weeks!

    by , April 12th, 2012 at 07:20 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    1 x Noah's Ark pull with buoy

    12 x 50's
    - Odds: Kick on :55
    - Evens: Swim on :50
    - Did two each FR/FL/BK/FR

    4 x 100 FR on 1:20
    - Descend (1:12,:10,:10,:07)
    1 x 100 loosen

    4 x 75 Indian IM's on ?

    Kicking and sighting discussion with other swimmers

    4 x 50 Quarter's Strong on :45
    - Free
    4 x 50 Quarter's Strong on :50
    - BK down, FLY home

    200 loosen and out
    (solo/Rec/3100yds/65 min)
    --------------------------

    Almost had an accident today in the pool. On the warmups, I started backstroke and thought, "I should have seen the flags by now" in the deep end. I stopped, and was 1/2 an arm length from the wall. So, never assume that the flags are where they should be.

    Anyways, I felt ok in the water - I have not been very consistent since NE champs due to illness and work. Got in a good variety today, and was happy to get over 3000 yards for the first time in a while. "Just keep swimming" as Dora and Nemo sing - my goal this year is 250 miles, and I am 20 miles ahead at this point so that is promising.

    Looking forward to reading about some fast swims over the weekends to come. Looks like planning for the meet in Bennington in two weeks is on target. We now have seen entries so I am excited. I am off on vacation tomorrow with the family, and hope to get in the water at some point. Lord willing, I'll be back in Boston on the 22nd and in the water the next day.

    Updated April 12th, 2012 at 10:47 PM by rxleakem

    Categories
    Swim Workouts
  3. Workout 04/11/12:

    by , April 11th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    I got up early this morning for a swim before work, and joined in at the end of the triathlete train that was churning up the fast lane. Well, they saw me after the first swim, and bumped me to the driver's seat ...

    w/u:
    2 x 150 (speed play)
    3 x 100 (speed play) - did strokes
    2 x 50 (speed play)

    Everyone left at this point so I plodded along with:
    4 x 100 kick on ~ 2:00
    8 x 100 swim on ~ 1:30
    - Did 2 FR, 2 BK, then
    - Build a 100 FLY over 4 (timed - 1:07.66)

    200 loosen and out (somewhat solo/Rec/2000yds/40 min)
    ----------------------------

    Good swim today, and it was fun to spend my warmup period with the group. There were six folks there today, so no room for anyone no joining in. I have been playing with nutrition type stuff, and swam the last two mornings on an empty stomach (just water). I read on the marathon swimmer site that is helps to get the body to burn fat over the food in your system, so other than feeling a little woozy until I get some breakfast I only notice that I am not as peppy in the water. Probably a good thing.

    Updated April 27th, 2012 at 05:55 PM by rxleakem

    Categories
    Swim Workouts
  4. Workout 04/09/12:

    by , April 9th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    Lazy descend ladder:
    500 Noah's Ark pull with buoy
    4 x 100 Kick
    4 x 75 Indiana IM's (the kind PWB does)
    4 x 50 Quarter's strong FR
    4 x 25 o- under H20, e- sprint

    4 x 75 moderate
    100 w/d
    (solo/Rec/2500 yds/50 min)
    -------------------

    Back in the water, finally! Oh well, my plan right now is to keep swimming, and I am torn in three directions:
    1. I am going on vacation this Friday for 10 days with the family, and don't know what the prospects for swimming are going to be)
    2. We have the Bennington Mini-meet the weekend after I get back (April 28) and I want at least a little speed (100 Fly) and conditioning (400 IM). At least I'll be walking a lot on vacation.
    3. Open water season is coming I don't want to switch gears to distance stuff until after the first two points.


    Oh well ... I will probably just keep plugging with these interesting hodge-podge sets until after the swim meet. At least we are getting entries coming in, and I received promo stuff from USMS to give out at the meet, so all the plans are in place for that. I made lodging reservations for the Kingdom Swim, but I am really looking to rent a cabin for the weekend, as it will likely be cheaper than the motel. At least I have someplace to stay.
    Categories
    Swim Workouts
  5. Workout 04/05/12:

    by , April 5th, 2012 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    6 x 50 kick on :50
    4 x 50 IMO on :50

    4 x 100 FR
    2 x 100 (75 back fast, 25 DPS FR)
    2 x 100 (75 fly fast, 25 DPS FR)
    1 x 200 IM (went 2:26.92)

    1 x Noah's Ark pull with buoy

    8 x 50 Quarter's strong free on :50
    - 1-4 FR, 5-8 (BK, BR)
    4 x 25 on ~ :60
    - start at middle of pool
    - sprint through turn then cruise
    - 1-2: FR, 3: BK, 4: Fly
    - had an extra 25 in there to get back to wall
    1 x 100 IM for time (went 1:09.45)

    200 loosen and out
    (solo/Rec/3325 yds/60 min)
    ----------------------

    My quads are feeling better today, just a little sore. I decided to just go at it today with some stroke work, and I have to admit that 40% of the fly was done as one-arm fly, like the first 25 of those 75's. I mixed up the quarter's strong with the strokes - the first two was odd fly, even back then flipped around for the last two. For those, I did the last 12.5 hard, then the last 25 hard for both strokes.

    The pool was pretty packed again tonight, almost as if the Resolutionists skipped the beginning of the year to hit the pool and instead waited for the first few weeks of spring. While it throws off my sets and sendoffs, it gives me a chance to talk up the meet with everyone I can, so that is nice.I saw Greg tonight, and he was working on the drills/technique stuff from his coaching session recently.

    I was off today, and saw this display while running some errands. Hope you all enjoy this ...
    Categories
    Swim Workouts
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  6. Workout 04/04/12:

    by , April 4th, 2012 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    2 x 300 FR Pull with Buoy
    2 x 100 Kick
    200 IM (drill odds/fast evens)

    4 x 150 FR Pull with Buoy on 2:15 (held 1:46)

    4 x 75 on 1:30
    - 1st length: one-arm fly
    - 2nd length: DPS free
    - 3rd length: fast IMO

    2 x (4 x 50 on :55) Quarters Strong
    - Went IMO by 50

    200 easy and out
    (solo/Rec/3100yds/65 min)
    -------------------

    My trip to Burlington was longer than planned - they needed coverage this morning through 12:30, so I stayed an extra night in the city. I get lonely when I am not at home, but by staying over I was able to help out the folks up that way. Ate at a Five Guys - second best burger I have had, and the fries were excellent. If my wife and/or kids were with me, I would have opted for a trip into the city, but I just grabbed something to eat back at the hotel before I called home to see how everyone's day went.

    My quads are still hurting after hoops on Sunday, and I was going to modify the 75's set James Adams did yesterday until I pushed off tonight. Pain! Every turn hurt and there was not pep, and kicking was labored. I settled into some longer Pull sets while chatting with everyone I could about the meet coming up. By the end of the swim my legs seemed to be less sore, but I'll probably do a pull ladder tomorrow just to give them a rest.

    Happy to be home.
    Categories
    Swim Workouts
  7. NSR - somewhat

    by , April 2nd, 2012 at 03:53 PM (Maple Syrup with a Side of Chlorine)
    Not to much to report in the way of water. I did play some basketball last night with my son at his school in a men's league that meets for pickup games. Ended up playing for 3 hours with just over 30 minutes subbed out - my legs are fried! I haven't played hoops in almost a year, but figure I'll add this in as crosstraining since I can make just about every Sunday evening. Much props to Alex for hooping it up with the kids at his school, as I am having trouble making it up and down stairs today!

    Oh, and the Kingdom Swim folks have designated this week "Be kind to your Yaker" week, so I thought I would post this picture here of me and my yaker Bob:

    Click image for larger version. 

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    Bob lives in Portland, Maine, and has been my wingman for the 2.4 mile Peaks to Portland swim up that way for the past two years, and also drove to RI to paddle me through the 10k swim last September (where this picture was taken with race organizer Ray Gandy, in the middle, swam 27 hours and 42 minutes covering 45.6 miles in Narragansett Bay, Rhode Island, last year as a fundraiser for the Leukemia and Lymphoma Society). A better yaker would be hard to find, as he is willingly going to join me on the 10 mile course in northeastern VT this July. Sometimes I feel bad for him roasting in his kayak, but then I go back to thinking about swimming.

    Do something kind for your yaker this week, because of all that they do for you.

    Otherwise, I have to float to a store in Burlington tomorrow (a three hour drive) to work . This type of thing always happens when I have a vacation coming up - kind of an unsaid obligation that we have in order to get time off for our own vacation. Oh well, I might actually get home in time to make the masters Tuesday evening practice tomorrow night - that would be a plus.

    Updated April 2nd, 2012 at 04:01 PM by rxleakem

    Categories
    NSR
  8. Workout 03/31/12:

    by , March 31st, 2012 at 04:24 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk

    3 x (4 x 100)
    - 1st: fr pull x3, im on 1:20
    - 2nd: 50 stroke/50 fr x3, im on 1:30
    - 3rd: fr fast x3, im on 1:15
    Masters minute bwt rounds

    500 Noah's Ark pull

    8 x 75 on 1:15
    - 2 fr, 2 im, 2 bk

    50 ez
    3 x 100 on 2:00
    - 2 kick, 1 swim

    4 x 150 on 2:15
    - 3 fr pull with buoy
    - 1 ez back (loosen)
    (BAM team/Rec/3650yds/75 min)
    ----------------

    Great practice with the team this morning. It is fun to swim hard and socialize bwt sets. Rich and Cindy just got back from skiing in Austria, and Tom gave me a hard time for missing practice two weeks ago (I was swimming at Harvard, but that was not good enough for him).

    I usually get extra reps and im work, and today was no exception. Went 1:10s on pull and 1:05s on the fast 100s, and for the im's I went 1:15.42, 1:14.35, 1:14.78. For the 75s I held 43/54/51, and was able to pull the 150s at 1:46. Felt really good in the water today, and decided not to push it any more even though I had the time to.

    My wife came to check out practice today. I have been encouraging her to hop in the water forever, and today she at least checked it out, and even talked about the possibility of swimming a meet in the fall. I am relaxing the rest of the day, watching some Indian Jones movies from the set that the family got for me last year while doing the bills.
    Categories
    Swim Workouts
  9. Workout 03/30/12:

    by , March 30th, 2012 at 09:24 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 BK
    2 x 100 Kick on 2:15
    4 x 100 FR Pull on 1:20

    4 x 75 IM's on :10 SR
    - swam as FL-Bk-BR, Bk-Br-Fr, ...

    2 x 200 FR on 2:40 (went 2:21, :20)
    1 x 200 BK on 3:00 (went 2:41)
    1 x 100 ez

    4 x 50 on 1:00
    - 1st: Fly no breath 25/25 DPS FR
    - 2nd: Back breathe every 4 25/25 DPS FR
    - 3rd: FR no breath 25/25 DPS FR
    - 4th: DPS

    100 loosen and out
    (solo/Rec/2300yds/45 minutes)
    ------------------------------

    Well, I got run down by that head bug going around, complete with fever and sweats on Sunday and Monday. Felt like someone was swinging from coathangers lodged in my ears with a sore throat. Pulled out the APAP/Ibu staggered dosing with cetirizine and pseuodephedrine to make it through 12 hour workdays Tue-Thurs. Feeling better now, but still tired - my wife knew it was bad when I started to make up the Jello for my primary food source and I missed Monday night Men's Bible study. I also missed a video taping about the drug task force that I am on that will be shown around the state - never had a chance at my fifteen minutes of fame. Oh well.

    Felt good to get into the pool tonight and it was relatively uncrowded. I was going to do more 200's in the main set, but figured it was best not to push it in my current state, plus I have masters practice tomorrow morning with the team and I want to be fresh.

    Looks like we are entering the spring championship meet season - it'll be fun to hear about the action through the blogs over the next few weeks. Swim fast, everyone!
    Categories
    Swim Workouts
  10. Workout 03/22/12:

    by , March 22nd, 2012 at 09:26 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 FR/200 FR
    4 x 100 kick

    4 x 150 FR on :15 sr (held ~ 1:43)
    100 ez
    3 x 100 IM on 1:45 (1:15, :13, :12)
    100 ez and out
    (solo/Rec/2100yds/40 min)
    ------------------------

    Almost missed my swim tonight, but was able to get into the adult swim time with 40 minutes left. I did indeed talk with the head lifeguard about last night's fun, and she agreed that we should be able to swim until 7:30 on Monday and Wednesday evenings. I asked her to fix the schedule so that the other guards are aware.

    I also received a USMS banner in the mail from the headquarters on Tuesday. I found an ideal place to hang it in the pool, just above the pace clock. I also put in an order for some promo materials for our meet next month - everything is coming together for it, so now we just need people to show up.

    Checking out from the pool for the rest of this week due to work. I'll be back in the water on Monday. The plan is to start the transition to Open Water training with longer reps, but also with some speed sets from time to time.
    Categories
    Swim Workouts
  11. Workout 03/21/12:

    by , March 21st, 2012 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 Fr/200 FR/200 IM drill
    4 x 100 kick on ~ 2:00

    500 FR Pull with buoy
    4 x 100's (2 Kick, 2 IM drill)
    5 x 100's on 1:25 FR
    into - kicked out of the pool
    (solo/Rec/2400yds/45 minutes)
    ----------

    My first time back in the water since the Harvard meet (had to work Monday and Tuesday). I am really happy with the results, even though I was beat out of the gridge I had going on in my head with SwimStud in the 200 breast and jaadams1 and qbrain in the 50 free. Oh well ... Still stoked with that 200 IM time.

    I went to a pharmacy continuing education seminar this morning in Albany, NY, about an hour from my house. I nabbed the 4.5 hours that I needed (they offered 8), and headed home early to enjoy the beautiful day (I think it got up to 81 degrees today). The obligitory diabetes presentation sandwiched in between a talk on rheumatology and HIV meds, along with a continental breakfast and chicken lunch. Not bad, and I can get reimbursed by work for the cost of the event. :bonus:

    I have been tinkering with my motorcycle today and fired it up for the first time this year. I think I mentioned that a car pulled out in front of my last summer, then stopped in the middle of the road - apparently she wanted to see a guy bounce off her hood. So I did, unwillingly. I was not going fast and and just mushed up the passing lamps, so I spent the evening installing the replacement. I'll get a picture of it on here at some point.

    Left for a swim, and the schedule at the Rec has changed since the Marauders (age group) and High School teams are done for the season. Well, as usual, there are mistakes with times, and the lifeguard kicked us (the other four and me in the fast lane) out of adult swim at 7:00, instead of the 6:15-7:30 it should be. He kept pointing to the paper, and I agreed that he was correct in following it but offered my humble opinion that it was a typo. He happily took a paid 30 minute break - I'll have to have a chat with the director tomorrow morning. Otherwise, the evening swim time will see a 3.5 hour decrease in time per week - I am not down with that.

    Oh well, this swim felt good and I met a new swimmer named Tim, who is training for the Ironman at Lake Placid this summer. I shared with him the master swim time slots and invited him to check them out for a good workout and some stroke helps, plus I mentioned our meet next month. Good to see new folks in the water ...
    Categories
    Swim Workouts
  12. 2012 Harvard New England scy Champs 3/16-18

    by , March 18th, 2012 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    Just pulled into station from our trip to Boston for the weekend. Another excellent meet with fast swimming and plenty of time for socialization with the other 887 swimmers from New England and abroad. I spent most of my days hanging out with my adopted team, Cape Cod Masters, but was able to check in with fellow bloggers [ame="http://forums.usms.org/member.php?u=4899"]U.S. Masters Swimming Discussion Forums[/ame] and [ame="http://forums.usms.org/member.php?u=5129"]U.S. Masters Swimming Discussion Forums[/ame]. I also met some new folks, including the Kosiorek brothers, who I went to UMass (Amherst) swim camp with way back in the day, and Justin B, who is battling the GTD with me (at least we always seem to be neck and neck). I was able to better all of my Masters best times, so it was a very successful meet for me.

    Friday, March 16

    #10 Men 50 Freestyle Time: :24.37
    WENT: 24.22 r:+0.92
    This swim felt good. I was a tad slow off the blocks and didn't start attacking it quickly enough - need to work on breathing less and just powering it.

    #12 Men 200 Backstroke Time: 02:11.88
    WENT: 2:09.15
    31.27 1:04.28 (33.01)
    1:37.15 (32.87) 2:09.15 (32.00)
    I split this really well and was happy to swim it during the first day of competition this year. Two second time drop, still need keep at those SDK's off the walls - went 7,5,5,4,3,2,1 and streamlining, which fell apart in the last 75. Still, first place finish for my age group.

    #14 Men 100 Individual Medley Entry Time: 01:03.18
    WENT: 1:02.88 r:+0.83
    28.24 1:02.88 (34.64)
    Dropping time, which is the goal. Felt really good, not too much to comment on here.

    ** Early night - at the hotel by 4:30ish. Took a nap, had supper, and then went to the planetarium (Boston Museum of Science) with my daughter to watch a flick about the universe - amazing stuff.

    Saturday, March 17

    #24 Men 50 Butterfly Entry Time: :26.84
    WENT: 26.48 r:+0.75
    Played with more SKD's - helped a little. Good swim.

    #26 Men 200 Breaststroke Entry Time: 02:55.14
    WENT: 2:52.84 r:+0.84
    38.89 1:24.37 (45.48)
    2:08.62 (44.25) 2:52.84 (44.22)
    Wow, I actually gave a some fruit to the 200 breast? Yuppers - my goal for a FIRST EVER EVER 200 breast was to break 3 minutes. I focused on LONG underwaters (just about made the 15m mark the first four), swim an easy 125 then rock it home. Was a good swim (I've been working pull and kick from my Cape buddy Jim), and Rich suggested tossing the kick at the end of my pull after he swam. You'll recall my slow pace put him into a trance and the announcer had to call "SwimStud, wake up and get on the block." It was as if St. Nick was dashing down the stairs at Harvard, as I saw him spring onto the lane 3 platform then rocket off to a PB. Dude is awesome.

    #32 Men 200 Freestyle Entry Time: 01:57.19
    WENT: 1:56.62 r:+0.77
    27.55 57.50 (29.95)
    1:27.68 (30.18) 1:56.62 (28.94)
    Felt really strong, and I used a forceful two beat kick for the first 50, then gradually added legs after each turn. I waited until the 75 flip to really pick it up, and I will start a little sooner next time and attack the 3rd 50 more.

    #34 Men 100 Backstroke Entry Time: :59.45
    WENT: 58.78
    29.18 58.78 (29.60)
    Finally under the 59 mark, and based on the swim I need to take this out faster - I think I can hold on the back end. Dan from Pittsfield noted that I was not driving my shoulders enough, so I will work on that.

    ** This was not only my long day, but the meet's, as we got out around 6:30pm. That was a lot of swimming - I just ate supper and went to bed.

    Sunday, March 18

    #42 Men 200 Individual Medley Entry Time: 02:22.47
    WENT: 2:14.31 r:+0.80
    28.14 1:00.99 (32.85)
    1:44.72 (43.73) 2:14.31 (29.59)
    Wow! I went 2:22 in January, so this was a SIX second drop for me - still hard to fathom it. I stayed strong on the fly, worked the shoulder rotation (with less kick) on the back, then busted a long while shifting my kick for the breast before bring the free home. Jim noted that I did not lose time on the Breast, which I have always done before. It felt awesome, so it is getting the Chiquita®.

    #44 Men 50 Backstroke Entry Time: :27.76
    WENT: 27.60
    Happy with this swim. The only thing I will note, without a hint of whining, is that in lane one the flags do not fully extend over the lane - they are clipped to a plastic line. I was really far from the finish when I pulled out the "Leake Lunge," and could have short stroked it for a quicker time. Still, I was happy to get a little faster.

    #52 Men 100 Freestyle Entry Time: :52.60
    WENT: 52.14 r:+0.79
    25.23 52.14 (26.91)
    This was a good swim, and I was right next to Dave F. from the Cape on this one. I swam it 25 strong, 50 sprint, 25 last swim of the meet ... probably could have gone out with more intensity on the first 25 and gotten under 52. That will have to wait until next year.

    *** Beautiful day in Boston, 70 degrees, St. Patty's Day parade (which the family took in). I feel really blessed to be able to swim in this neck of the world, and to have this great facility and meet to dive into. For the 3 hour ride home I always take Rt 2 back to Vermont, driving through Concord like Paul Revere, past Leominster (birthplace of Johnny Appleseed) and Gardner, the furniture capital of New England before you get to the the toilet paper factory in Irving. Lot's of history here. A great meet, and our prayers for save travel and competition were answered. Now, I am going to complete my warmdown for the day with a dip in the hot tub, then .

    Updated March 18th, 2012 at 10:01 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  13. Workout 03/14/12:

    by , March 14th, 2012 at 07:43 AM (Maple Syrup with a Side of Chlorine)
    800: Abbreviated meet warmup

    2 x 25 AFAP on :60
    2 x 50 AFAP on 2:00

    200 loosen and out
    (solo/Rec/1150 yds/30 min)
    ------------------

    Save the long warmup, I tried to channel my inner sprinter this morning. Did one each free and back. Went 26.67 on free, 30.42 on back. Both felt strong, but I am still thinking to much about the back. Maybe I'll lose my mind by Friday.

    Updated March 30th, 2012 at 10:28 PM by rxleakem

    Categories
    Swim Workouts
  14. Workout 03/13/12:

    by , March 13th, 2012 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr, 200 bk, 200 Im drill

    8 x 50 on 1:00
    - odd kick
    - even build

    4 x 50 quarters strong

    4 x 25 90% on :45
    50 ez
    4 x 25 AFAP on :60

    150 loosen and out
    (solo/Rec/1600 yds/45 min)
    -----------------------

    Felt good in the water this morning. Off to work now - just realized that I have been in the water every day since the 2nd. New record for me
    Categories
    Swim Workouts
  15. Workout 03/12/12:

    by , March 12th, 2012 at 02:32 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    8 x 50's
    - odd: kick on :60
    - even: Quarter Strong FR on :55

    25 EZ, 50 FR fast (27.12), 25 EZ

    8 x 25's on :30
    - odd: stroke drill
    - even: Burst and cruise 8/10/12/full

    4 x 75 on 2:00
    - 2 FR (43+, 44-)
    - 2 Back (49-, 48+)

    4 x 25 AFAP on :60
    - 2 FR (12.43, 12.39)
    - 2 BK (14.54, 14.37)

    200 easy and out (including some back starts)
    (solo/Rec/2400 yds/65 minutes)
    -------------------------

    Felt like I swam more than that, but I guess when you change into taper mode and are putting out higher intensity with more rest that should feel about right. I'm a little disappointed that my fast swims were not faster, although I did play around with turnover a bit and found that I need to crank over faster for the sprint events. Anyways, more time to talk with my lanemates, so that is good.

    It seems like my training has pointed me towards some gains in the 100+ events, so we'll see if that Yingfa can help to assist the 50's. My plan for the rest of the week is to drop total yardage tomorrow, a swim before work on Wednesday (most likely meet warmup, a few 25 or 50's, then warmdown), and then off on Thursday due to work.

    You can check out the psych sheets and also info about tuning in via the intertubes at the official Harvard Meet website. They will display a virtual scoreboard with each heat as well as live video from the deck - pretty neat way to check in all 887 athletes in action if you are so inclined.

    Oh, the New England Masters website is hinting that the LCM regional champs will be at Harvard in early June. I might try to go and swim my first ever LCM meet. I might decide to just ride my motorcycle around, too.
    Categories
    Swim Workouts , Planning
  16. Workout 03/11/12:

    by , March 11th, 2012 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk/200 im drill

    6 x 50 kick on :55
    2 x 100 fr on 1:30
    - 25 dps, 25 fast

    6 x 75 bk on 1:10
    - focus on underwaters
    4 x 50 fr on :45
    - quarters strong

    Two times through:
    4 x 25 on :30
    - odd burst and cruise (6/8)
    - even fast
    -- 1st round: odd free, even back
    -- 2nd round: odd back, even free

    200 easy and out
    (Solo/Rec/2650 yds/45 minutes)
    ------------------------

    Had a nice swim today. My right foot has four blisters from the fin workout yesterday - I've been using the liquid bandage stuff for the sting and the protection. Question for the night: pop the one intact blister or leave it alone?

    With the Harvard meet starting for me this Friday, I am in taper mode. I feel like the 75's are useful and took the idea from That Guy's weekly report. I was able to hold :52's, and was really working the underwaters. I think that is my best opportunity to drop time this weekend.

    I then went into some speed play with the quarter strong and burst swims. So far everything is "feeling good" in the water, so I am looking to beat my seed times for the events this weekend. (I entered my fastest times for all events, save the 200 breast - I'll be happy to get under 3 minutes )

    The results from the Simon's Rock meet have been added to the database, and you can see my swims and splits here. Remember, that 200 free time is actually a 200 Fly

    Updated March 11th, 2012 at 09:17 PM by rxleakem

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    Swim Workouts
  17. Workout 03/10/12

    by , March 10th, 2012 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    My trip to Philly yesterday went well, and thanks to tjrpatt I was able to drop in on the masters practice at Ridley High School. You can check out the details here at his blog . A nice variety, even fins (which I have never used before) and some underwaters. It is really a treat to swim in cool water for a change.

    I updated my pool list. Thanks again for your help, Tom!
    Categories
    Swim Workouts
  18. Workout 03/09/12:

    by , March 9th, 2012 at 01:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 kick on :50

    8 x 50 Quarters Strong FR
    4 x 50 Quarters Strong BK

    400 loosen and out
    (solo/Rec/2100 yds/45 min)
    ----------------------------

    Another recovery day for me, which was fine since the Rec was packed this morning. Did my best to get in swims around everyone else, so the times on the QS's were variable - just looking to get a clear line for the AFAP portions.

    Off to Philly to visit Drexel with my daughter tomorrow, but plan on a morning swim with tjrpatt and the folks at the Ridley High pool before the tour starts. Should be fun - and I plan on wearing my square-leg suit (maybe with my drag suit on top).
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    Swim Workouts
  19. Workout 03/08/12: I think a smile says it all

    by , March 8th, 2012 at 08:55 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    10 x 50 on :50 IMO
    - odds kick
    - evens stroke (one-arm fly)
    - last set = free

    5 x 100 on 1:30
    -FR/BK/BK/FR/BK

    200 loosen and out
    (solo/Rec/1800yds/35 min)
    --------------------------

    Nice and easy tonight - not too fast and not too long. I've been feeling tightness in my shoulders since the 2fly last weekend, and I went kinda heavy so far this week so I decided a recovery workout was in order. On the 100's, I kept the free at 1:06, and the backs at 1:14.

    I saw GregJS tonight - he was really happy about the meet last weekend. I also got word last night that the mini meet I am organizing on Sat., April 28th, is officially Recognized by USMS - same weekend as nationals, so I am hoping that the folks near SW VT will come on over. It's really exciting!
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    Swim Workouts
  20. Workout 3/7/12: whoever told you that is your enemy

    by , March 7th, 2012 at 01:55 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill
    4 x 100 Kick in 1:45

    Go two times thorough:
    - 5 x 50 on :40
    - 1 x 50 EZ on :60
    ---- 1st = FR pull with buoy, 2nd = FR stroke

    4 x 75 on 1:05
    - 50 DPS, 25 FAST free
    4 x 75 Oreos on 1:15
    - fly/bk/fly, bk/br/bk, br/fr/br, fr/fly/fr

    100 IM drill ez
    100 IM for time (1:09.17)
    100 IM drill ez
    100 w/d
    (solo/Rec/2600yds/55 min)
    --------------------------

    Had a nice swim this lunchtime in an uncrowded pool. Temp right now = 57, and we'll be in the lower 60's tomorrow. I made the kicks on 1:35, and decided to get some short rest 50's going (a nice complement to last night's 100's). I held :34-35 on the pulls, and for the swims I came in :32-33 - focused on DPS the first lap with a fast turn and turnover on the second lap.

    The 75's felt good - came in at :52 for the first set, and I didn't really worry about time on the Oreo's, an idea that I saw in Tim's blog a while back - apparently swimsuit addict can't resist them either. Fun fact - Oreo turned 100 years old on Tuesday.

    The IM felt better - maybe I'm playing around too much with the breaststroke. Nice to get under 1:10 again.

    Off to enjoy the beautiful day outside. Tonight is the final meeting for our trip to Spain next month, and I will be doing some online pharmacy CE's tonight in an attempt to not procrastinate again this year. Oh, here is a picture from the 200 fly last Saturday: my Rx for success is to have fun and enjoy those turns, especially like I did on the last one:
    Click image for larger version. 

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    Tags: oreo
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    Swim Workouts