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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 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
  2. 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
  3. 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
  4. 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
  5. 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
  6. 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
  7. 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
  8. 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
  9. 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

    Categories
    Swim Workouts
  10. 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
  11. 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).
    Categories
    Swim Workouts
  12. 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!
    Categories
    Swim Workouts
  13. 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
    Categories
    Swim Workouts
  14. Workout 03/06/12: The waves keep on crashing on me

    by , March 6th, 2012 at 09:34 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IMO drill

    Go four times through:
    - 3 x 50 Kick/Swim/Drill on :60
    - 1st/3rd = FR, 2nd/4th = stroke (BK)

    10 x 100 FR pull with buoy on 1:20
    1 x 100 ez
    5 x 100 Stroke on 1:30

    200 loosen and out
    (With Masters group/Rec/3000 yds/60 min)
    ---------------------------

    Went to Biannual Tuesday night masters practice since I am off work this week. Joelle and Ryan were there so we did her workout (they are both post-grad students at Bennington College).

    I felt strong on the pulls, out in 1:06, then held 0:08-09's until a 1:07 on the last one. I really focused on my pull and keeping my elbows high in the water - last week when I did this I avg'd 2 seconds slower over the 10 so I am happy.

    For the strokes, I did 3 back and 3 IM. I really worked underwaters with the back, went 1:12,:13,:10, and after an pain filled first IM (1:20.52), I took an extra 30 seconds and went 1:12.93 on the last one. I still have not forgotten about the 100 x 100 IM challenge, but I need to be more diligent in doing them in practice.

    I was thinking of doubling tomorrow, but I still feel crummy after yesterday (and chose not to do it today). With 10 days before champs, I will start a slow taper for the rest of the week (although I hope for a hard practice on Saturday), then drop yards like they are going out of style. Next week I will have to be dry on Thursday, and instead of driving to Boston that night I will leave early on Friday since I am not swimming first thing - I'll get more sleep and also save on a night of hotel expenses.
    Categories
    Swim Workouts
  15. Workout 3/5/12 noon:

    by , March 5th, 2012 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    w/u: 100 FR/100 BK/200 IM drill

    Go four times through:
    - 100 FR pull with buoy on 1:20
    - 50 kick on :60 IMO
    - 50 Swim FAST on :50 IMO

    300 Drill (FR/BK/fly-br)

    Go four times through:
    - 50 AFAP (did FR/BK/Fly/BK)
    - 75 ez
    - Did these on ~ 3:00 (in between traffic)

    6 x 75 in 1:30
    - first and last FR - 49, 48
    - middle four BK - 51,52,50,48

    100 cooldown and out
    (solo/Rec/2550 yds/50 minutes)
    (total yards for day = 5050/90 min)
    -----------------------------------

    A bit less congested in the water at lunch, but I was happy to get some fast efforts in. The AFAP were more like 90% effort since I'm not at 100%. I tired.

    I was able to talk Kevin into doing the 75's with me - he likes to swim that distance and agreed to do them only if we went on 1:30. Fine by me I was happy to get the last back under 50.

    I'm kinda tired now. Went to lunch with my wife, then proceeded to pass out in the car for an hour as she and my son did some shopping. Off to men's Bible study tonight, and then I will be talking with a pharmacist going to Nicaragua in April with the GHO medical missions group - her first time so the trip leader connected us in order to talk about what to expect.

    Maybe I'll double Tues instead of Wednesday ...
    Categories
    Swim Workouts
  16. 03/05/12 am: We tried so hard

    by , March 5th, 2012 at 11:00 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 fr/200 bk
    4 x 100 kick on 1:50

    8 x 100 pull with buoy
    - 5 free and 3 back

    8 x 50 quarters strong ~ :60
    - 4 free and 4 back

    1 Noah's Ark pull with buoy
    (solo/Rec/2500 yds/40 min)
    ----------------------

    I got in a recovery swim yesterday of easy stuff not worth mentioning in a blog. My shoulders and neck are still sore from the meet on Saturday.

    Since I'm off from work this week the plan is to swim doubles today and Wednesday, team practice on Tuesday, then start taper mode for the Harvard meet next weekend. These morning practices are a tad disappointing since there are large numbers of people splashing about with me. Maybe lunchtime will be less congested?
    Categories
    Swim Workouts
  17. Meet 3/3/12: Simon's Rock Countdown to Champs Mini Meet

    by , March 3rd, 2012 at 08:09 PM (Maple Syrup with a Side of Chlorine)
    Back from the Mini Meet in Great Barrington, MA, this afternoon. Three more Bennington area swimmers joined me along with close to 50 other swimmers for a great afternoon of racing. Bill Meier and the team down in the Berkshires put on a great meet yet again this year.

    My times:
    200 Fly: 2:23.35
    29.75, 35.03 = 1:04.46
    39.13, 39.44 = 1:18.57
    - My first ever 2fly! Only the 200 free was offered at the meet, so I let everyone around know that I was doing fly. Well, since it is a smaller meet and introducitons were given for all lanes, Bill announced I would be doing it fly - no turning back!
    - I tried to follow advice from TG in [ame="http://www.usms.org/forums/showpost.php?p=255214&postcount=342"]the Butterfly Lane[/ame] and loafed the first 100 (should have loafed more), and then that piano was waiting for me on the second half! I kept wondering if anyone would notice if I just sneaked in some one arm fly. I will keep experimenting with the DPS fly that Swimasaur employs ...
    - I am really pleased with this time, and happy to check it off my bucket list. Probably won't do it again for a while (I'm thinking once an age group).

    500 Free: 5:27.37
    29.72, 32.98 = 1:02.70
    30.82, 34.91 = 1:05.73
    34.24, 33.44 = 1:07.68
    33.97, 34.30 = 1:08.27
    31.98, 30.98 = 1:02.96
    - I was gunning to get under 5:30 and did it - very pumped. I roughly followed advice from [ame="http://forums.usms.org/showpost.php?p=174607&postcount=2"]pwolf66 in a forum thread[/ame] with a strong first 100 then adding more kick. I really went hard for the last 100 and was excited to see the final time - I will aim to keep more even in the front half and pick it up sooner at the end next time (the second half was 2 seconds slower than the first). This was the first time I have done a 500 free since high school.

    100 Breast 1:19.06
    37.45, 41.61
    - Worked the pullouts to the max, and felt better with the pull end of the stroke to get under 1:20. Jim suggested I keep working to not sweep so wide with my kick, so I'll keep plugging with this, my least favorite stroke with hopes to improve my IM times.

    w/u was 1300, 200 after fly, 100 after 500 = 2400 yards total for the day as I swam to three masters PB's with my new Yingfa suit.
    -------------------

    It was fun to have fellow teammate and forumite GregJS car pool with my family en route to breaking 1 minute in the 100 FR in his first masters meet. Kim and Joelle also made the trip down from the Bennington area - we all ended up doing the 500 FR and counted for each other. It was strange - guys swam before girls as the heats were not mixed. Worked out for the 500 as the girls counted for us then we reciprocated the favor back to them.

    I was also able to meet up with Dan, Craig, and Kyle from the Pittsfield team, as well as the folks from Simon's Rock (including our old teammate Jon, who swam in his first ever masters meet in the 500 free). I also met some of the FISH swimmers from Poughkeepsie, NY, (perhaps swimmerb212 shook my hand?) before stopping at a Mexican restaurant on the way home for supper. Great day! Now to update those rascally times on my sidebar - filling the hole in today!

    Updated March 3rd, 2012 at 08:31 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  18. Workout 03/02/12: I need some time to search my mind

    by , March 2nd, 2012 at 03:11 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200BK/200 IM drill

    10 x 100 FR pull with buoy on 1:20
    ez 50

    8 x 50 on :55
    - odd kick IMO (25 strong, 25 FAST)
    - even swim IMO

    4 x 50 FR on :45
    - Quarter's strong
    ez 50
    4 x 50 FR on :50
    - Burst 8/10/12/14 no breath then cruise
    ez 50
    4 x 75 on 1:20
    - by 25: FR DPS/Fast IMO/FR burst 6 and cruise
    ez 50
    1 x 100 IM for time (went 1:09.88)

    500 Noah's Ark pull with buoy
    100 loosen and out
    (solo/Rec/3600 yards/60 min)
    -----------------------------

    We finally got some more snow over the last couple of days (two inches), and with temps on the way to the upper 40's tomorrow it'll be gone soon. That is good, because it means extra dryland workouts for me (at least last night after work for 40 minutes and again this morning for another 15. If only there was more opportunities this year, I might look like this guy:

    Had a good workout today. I felt good on the 100's and since there was only one other person in the lane I did ten: held mostly 1:08's, with 2 :09's and one :10. I wanted to get some kicking in so did the kick/swim alternations before getting into some speed play 50's.

    I replaced the usual 25's with 75's, and was doing fine with them until the second one. The guy I was splitting with left when I was at the far end of the pool, so I stayed put in the left side of the lane since no one else was there. Surprise for Mike - head-on collision at mid pool! Felt like this -->

    I don't know where the other guy came from, but he thought he should be circle swimming. Good thing I have a thick head, as I was not too banged up. I asked if he was ok, and he just kept apologizing. Goes back to pool etiquette 101 - make yourself known to the people in the water before you start swimming! That is collision #2 since 2009 - both not my fault, so no tickets issued to me

    I was happy to get the IM under 1:10 again - still playing with the breast stroke kick and that felt good today. After the swim, I walked down to the bank, then back to the pool to measure it for the meet in April. It's a town pool, so the highway department let the Rec director borrow a 100' steel tape to make it legit. Now waiting for the recognition number and then some people to show up.

    Tomorrow I am heading down with three other swimmers from my area (including GregJS, making his first masters meet appearance! ) to the Simon's Rock Pace/Maker meet in Great Barrington, MA. We figured out that we are ALL swimming the 500 FR, so I have put out the plea for counters. As my tribute to slknight, I will also be doing the 200 Fly during the 200 free event, and then also giving the dreaded 100 breast a shot. Goals? Avoid pianos falling on the 2fly, and hitting the "wall" on the 500 FR. I refilled my Ibu800mg in prepartation for this weekend, and my wife and son will be coming down - maybe I can talk one of them into counting for me

    More Mike? Sorry. I have a staycation next week (in the retail Rx world, you get time off when corporate tells you they can arrange coverate 90% of the time). No biggie - it'll be nice to have the time off to organize the house a bit and also get some quality swims in since NE Champs is 3/16-18. Actually, my daughter was accepted to Drexel so we are taking a hastily arranged drive to Phili next weekend (9-10th). Never been there, and I hope to sneak out of the tour to catch a practice with tjrpatt on the 10th. Hope all the plans fall into place for that.

    Ok, that's it.

    Updated March 2nd, 2012 at 06:05 PM by rxleakem

    Categories
    Swim Workouts , Planning
  19. Workout 02/29/12

    by , February 29th, 2012 at 09:06 PM (Maple Syrup with a Side of Chlorine)
    wu: 200 fr/200 bk
    10 x 50 fr pull with buoy on :40
    8 x 25 on :30
    - odd free overkick, even IMO fast
    200 loosen and out
    (solo/Rec/1300/25 min)
    ..................

    Really quick swim before work today. Got in just over 2000 yesterday before work as well. Off tomorrow (work), solid practice on Friday, then meet on Saturday.

    Got the new Swimmer magazine in the mail today ... Open Water issue!
    Categories
    Swim Workouts
  20. Workout 02/27/12: all we had would be all for naught

    by , February 27th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK

    go two times through:
    - 200 Pull on 3:00
    - 100 Kick on 2:00
    - 4 x 50 IMO on 1:00
    (did FR first round, BK second)

    500 Noah's Ark with paddles
    100 ez

    4 x 100 FR on 1:20 Quarter's strong
    4 x 75 on 1:10 (FR/Stroke IMO fast/FR)
    4 x 50 on 1:00 (IMO: 25 drill/25 fast)
    8 x 25 on :30 (odds: perfect FR, evens: IMO fast)

    50 ez into
    100 IM for time (went 1:12.28) into
    50 ez

    200 loosen (skulling and such)
    (solo/Rec/3500yds/65 min)
    ------------------------

    I am surprised by the yardage total there as I did not feel great in the water today. I did manage to get in 1100 yards before work on Friday (which tipped GTD over 50 miles - new cap coming ), but remained dry until today. I just couldn't "feel" the water today, and my times were not that spectacular. Might have the start of a cold?

    Anyways, I had a good weekend. On Saturday after work I went with the family to meet Zion, a Gospel Hip Hop artist ("rapper") at my son's school as part of a program our local newspaper is doing to benefit the schools. He preformed some of his music and also shared a message from James 1:21-25 challenging us be doers of the Word, not just hearers. We were able to talk with him afterwards and support his ministry by buying some goods, and I was able to snap this picture of my son and wife with Zion:

    Click image for larger version. 

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    If you like hip hop, you might find yourself blessed by checking him out.
    Categories
    Swim Workouts