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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.

------
Check out my swimmer info page here.

  1. Workout 1/21/12: What will you become?

    by , January 21st, 2012 at 03:39 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    2 x (3 x 100 Kick on 1:50)
    - Free w/ board, Back w/o, SDK

    variation of pwb's workout that slknight did the other day on a base of 1:40/100yds:
    - 50 Fly
    - 100 (Fly/Bk)
    - 150 (Fly/Bk/Br)
    - 200 IM
    - 150 (Bk/Br/Fr)
    - 100 (Br/Fr)
    - 50 Free

    200 FR pull with buoy on 2:30 DPS
    100 FR pull with buoy on 1:20 DPS
    50 FR pull with buoy on :40 DPS

    50 ez and out
    (2200, 40 min)
    --------------

    I missed the masters team practice this morning because I went to the men's breakfast at church (I shared a short devotional on Luke 10:38-42) - lot of good breakfast quiches and casseroles. I went to the Rec for a short swim today, and had more planned but the pool was packed!

    I did extra kicking due to the six other people in the lane , and when it started to thin out I modified the de/constructing IM's, working on fast turns and breaststroke glide. The Free pulling was active recovery as I worked on high elbows underwater while just making the interval.

    It's been lightly snowing here since early this am - about 2 inches on the ground so I was able to get some shoveling in. Travel to the meet tomorrow should be smooth while they get the roads cleared off.
    Categories
    Swim Workouts
  2. Workout 1/20/12: Find a place of solitude

    by , January 20th, 2012 at 02:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go three times though (continuous):
    - 100 Kick
    - 100 IM drill
    - -- - FR/BK/SDK

    4 x 100 Pull with Buoy on 1:20
    - Focus on DPS, breathe 3/4/5/5 per 100

    1 x 500 Noahs Ark Pull with Buoy on 7:00
    - Went 6:20

    4 x 50 on :60
    - 25 DPS FR
    - :05 rest
    - 25 sprint IMO

    250 w/d and out
    (2350, 40 min)
    ------------------

    Quick lunch-time swim today on my day off. I wanted to get in for 1:30 min, but the recycling trip ran late and so did I.

    Not too much to report about the swimming today. I will be going to a men's breakfast at church tomorrow morning and try to make it late to the master's team workout (if not, I'll swim solo after lunchtime).

    On Sunday will be going to Salem, NH, for a scy mini-meet. Knowing that have not been able to get much sprint work in, I entered the:
    - 200 IM (goal: 2:16.72)
    - 50 FR (goal: 24.94)
    - 50 BR (goal: 38.77)
    - 50 FLY (goal: 27.86)
    - 50 BK (goal: 28.46)

    So the last time I swam 200 IM or 50 Breast I was probably 14 yo - just continuing my quest to swim every event as a master. I am slow at breast, but have been poking around in the [ame="http://www.usms.org/forums/showthread.php?t=16584"]"Frog Lane"[/ame] and trying to fix the timing of my kick. I'll try to get some videos up next week. Honesty, one of the high school girls just broke the 200 IM record of 2:25, so I just hope to get under that - sad, I know

    Updated January 22nd, 2012 at 09:41 PM by rxleakem

    Categories
    Swim Workouts , Planning
  3. Workout 1/18/12: Apathetic is a pathetic way to be

    by , January 18th, 2012 at 07:38 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK

    1 x Noah's Ark Pull with buoy

    4 x 50 kick (no board) IMO

    100 ez and out
    (1000yd , 20 min)
    -----------------

    Just wanted to get wet today, an easy loosen up before work. I swam into a small group of triathletes that were doing a workout - might consider getting here earlier some morning to swim with them.

    That is it. Off to work.

    Updated February 23rd, 2012 at 09:35 AM by rxleakem

    Categories
    Swim Workouts
  4. Workout 1/17/12: I won't become what I was before

    by , January 17th, 2012 at 09:24 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)



    400 RIM
    600 RIM kick
    400 IM pull w/ buoy
    8 x 25 on : (don't run into anyone) IMO
    150 ez and out
    (1750 yd, 35 min)
    ---------------

    I did not sleep very well last night and did some shoveling as drylands this am (we got about an inch of snow overnight), so after feeling beat yesterday I just did some easy IM's today.

    Off to work, might try to get in a swim tomorrow before work, then gearing up for a mini meet this weekend in NH. Today I feel like this dude
    Categories
    Swim Workouts
  5. Workout 01/16/12: the last night feeling like this

    by , January 16th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Decided to swim over in the Animal Lane today to do a modified version of [ame="http://forums.usms.org/showthread.php?p=258510"]Workout #1 = Broken 1500 Test Set[/ame]. I soon went from feeling like Axl Rose to either Timone or Pumba - take your pick (although my profile is more like Pumba).

    w/u:
    100 Free/200 RIM D/K
    4 x 75 Indiana IM's (no FR) on 1:20
    4 x 50 FR Pull with Buoy on :45

    Main set:
    Two times through:
    4 x 150 Free on 2:00 (goal time 1:45)
    1 x 150 Back on 2:00
    1 x "Master minute"

    6 x 50 RIMO on :45
    1 x 200 IM Kick (no board) on 3:40
    50 EZ
    5 deep water bobs
    1 x 100 IM for time (went 1:10.54)
    50 EZ
    200 w/d various and out
    (3200 yds, 55 min)
    ------------------

    I might have to rethink the whole "do a pwb workout after being out of the pool for three days" that I have done the last couple of weeks. My shoulders were acting up and I needed to alter the main set by adding in the Backstrokes, which I did not swim particularly fast (but I did work on at least 4 SDK's off the walls).
    - 1st 5: 1:38, :39, :40, :42, 2:00
    - 2nd 5: 1:41, :42, :45, :43, 1:54
    The good thing was I was went faster than my goal time on all but one, but perhaps if I had started a tad easier I could have done them without the extra rest. I got to #4, thought I need me some backstroke and a break!

    The second part of that main set called for 6 x 50 active recovery, but I just attempted to make interval and resorted to some backstroke and fly (25 drill, 25 swim). I pared down the kicking and added a 100 IM (96 to go for the year, Tim!) - I'll do more kicking tomorrow before work.

    The [ame="http://forums.usms.org/showthread.php?t=20028"]Harvard info[/ame] came out with registrations opening on 1/21 - up 50 swimmers to a limit of 900 this year. They change up the order of events every year, but I was bummed to see Friday's lineup - 100 Fly, 50 Fr, 200 Bk, 100 IM. I was hoping to swim all those events (plus 100/200 FR, 50/100 Bk, 50 Fly, and maybe the 500 FR or 200 IM), but there is no way that I can be ready for the 200 Bk third in the hit parade, or the IM after that! All on the first day!

    Oh well, looks like the 200 Fly is out for this spring - but I plan to do the 400IM at Valentines (keeping to my word). It is tough to find the 200 Fly around these parts (I am not complaining because it buys me more time to train for it).

    I have also started to take seriously trying to lose some more weight. I am down 10 pounds since this time last year, but would like to get out of the "overweight" section of the bmi. I started using an app for tracking my calories and exercise on my phone, because it really makes me think more about what I am munching on.

    Updated January 16th, 2012 at 11:36 PM by rxleakem

    Categories
    Swim Workouts , Planning
  6. Workout 1/12/12: Show us the way before it's too late

    by , January 12th, 2012 at 07:35 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK/200 IM drill
    4 x 50 kick on :60

    Main set:
    4 x 50 FR on :45
    4 x 100 FR Pull with buoy on 1:20
    3 x 50 IMO (no free) on :45
    3 x 100 FR Pull with buoy on 1:20
    2 x 50 IMO (no BR/FR) on :45
    2 x 100 FR Pull with buoy on 1:20
    1 x 50 Fly :45
    1 x 100 FR Pull with buoy on 1:20 (went 1:06)

    50 ez
    100 IM for time (1:11.75)

    1 Noah's Ark Pull with buoy

    50 ez
    100 IM for time (1:12.46)

    200 various w/d
    (3300 yds, 60 min)
    ------------------

    I am happy to report that we, too, received some snow last night into this morning. I can't really call it snow, more of a one inch layer of slush all around as the precipitation turned from freezing rain to sleet to snow. Two hour school delay this morning, which I was happy with (I took the extra sleep). Had a filling at the dentist this afternoon before gathering a child from school from school - he is a lap swimmer in the morning, and I went to high school with his sons.

    My shoulders are feeling a bit tight today in the water, probably from practice yesterday with the kids (but maybe a tad from shoveling). I wanted to try [ame="http://www.usms.org/forums/showpost.php?p=257971&postcount=1"]Fort's Lactate Production Dropdown Super Set[/ame] but was already to tired, plus I needed to get in some 100 IM's (just 97 more for the year). I'll keep that one for next week.

    Water was warm yet again (they have settled on high 84, low 85 for the winter), so that didn't help to perk me up too much. I have done this workout in the past (save the IM's), and tightened up the intervals to base+5 on the 50's and base+0 on the pulling 100's (held them all around 1:08).

    Not much more to report from the water. Looks like the meet next weekend might not happen if more people don't sign up (I am really just doing 50's so it is not a big deal). I am going to make a push with our local workout group to hit the Simon's Rock meet in early March - it is ~90 minute drive and recognized, so the non-USMS (all but 3 of us) folks can try out a real meet - I am thinking I can get 4 or 5 more people interested to try it.

    Have a great weekend everyone.
    Categories
    Swim Workouts
  7. Workout 1/11/12:

    by , January 11th, 2012 at 06:02 PM (Maple Syrup with a Side of Chlorine)
    With the High School team at Rec (scy)

    w/u: 200 Swim/200 Kick/200 Pull + 50 ez

    Tortured the kids with Susan and John's set from yesterday (ala Paul Smith):

    3 x 200's strong - IM first, then free
    #1 @ 3:20, #2 @ 3:10, #3 @ 3:00
    2 x 50's free @ 1:00, :30 rest

    3 x 200's strong - IM first, then free
    #1 @ 3:00, #2 @ 2:50, #3 @ 2:40
    2 x 50's free @ :60, :30 rest

    3 x 200's strong - free (I pulled with buoy)
    all at 2:50
    2 x 50's free @ :60 (I did back)

    50 Ez, then start and turn work (we'll say 200 yards)

    (3000 yards, just under 90 minutes)
    --------------

    The high school team has some fast swimmers, and many more there for the fun of swimming with their friends. One thing both groups have in common is a lack of, shall we say "gumption." I had planned on a set of 10 x 200, but when I saw both slknight and jbs blog about this beauty last night, I knew it would be right.

    The premise was simple - do it all, and if you choose not to swim then do pushups until the next sendoff. I saw many more kids than I would expect doing pushups. We decreased yardage so that making the interval was most important, and went from lanes down to three after the first go through. In the end, of the 48 kids on the team only 4 were eligible to get in on the $10 Subway giftcard that I offered to those who did it all. Scary!

    I certainly didn't want to do those 200 flys (by the way, you Maine-er's rock), so I challenged my lane to start off with IM's. It is a really fun set, and the kids said "I feel like I want to puke - doesn't it hurt you this much, too?" Yup, but I kept pushing the pace during the set - held 2:25's on the frees and 2:40 on the IMs.

    There was another kid that graduated last year from high school that swam at practice today, and he was a good help with starts. The team's coaches were there, and picked up the lanes that dropped out. They really appreciated our assistance (and the fact that I pounded out some yards from the kids). I guess that I had a little better luck than James, which I was happy about - the kids at least paid attention.

    I'll get in another workout tomorrow (I need to log some 100 IM's) before working through the weekend - hope to sneak in a quick swim on Sunday after work if the pool is not too crowded during the family swim time.
    Categories
    Swim Workouts
  8. Workout 1/9/12: Here it comes. There it goes.

    by , January 9th, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    [ame="http://www.usms.org/forums/showthread.php?p=258064#post258064"]I took pwb's workout #2[/ame] tonight and pared it down a bit to fit with my time in the water:

    w/u:
    200 FR/200 IM (kick/drill)

    Go 3 times through:
    4 x 25 with 10 SR (odd kick, even drill)
    3x 50 on :55 (build, build, fast)
    1 x 100 FR on 1:40 (descend by round)
    - RIMO on 25/50's - skipped free

    2 x 200 on 2:30 (2:24, :26)
    30 sr
    2 x 175 Pull w/ buoy recovery on 2:45 (2:15's)
    3 x 150 on on 1:50 (1:42, :45)
    30 sr
    2 x 125 Pull w/ buoy recovery on 2:00 (1:40's)
    4 x 100 on 1:15 (1:07, :06, :08, :10)
    30 sr
    4 x 50 Pull w/ buoy recovery on :45 (:35's)
    30 sr
    100 IM for time (1:13)

    200 various w/d
    (3800, 70 min)
    --------------

    Well, I was feeling in the mood for another tough swim, without the super fast sprints, so pwb's set fit the bill. I felt good through the warmup, then I really struggled to keep good technique on the long main set - even with lower reps on the fast swims.

    The premise was to swim hard on the odd swims at Base - :05 interval (so expect to get <10 sr), then stretch it out on the pulls. It was neat how the pulls came in around the time for the swim it followed (I hope that is good). I noticed that I was dropping my head too low and not keeping good hip rotation with the swims, so I focused on fixing that.

    I have yet to do a fast 100 IM this year for the challenge with AZTimm, so tossed one in tonight. Then a nice long warmup before the Aqua Zumba class came in. No collisions tonight, so that was a good thing.

    Anywho, I was spent after yesterday still, so a day out of the water tomorrow will be nice. I plan to get in with the high school team on Wednesday for a "who can outlast the old dude" swim - like James mentioned, they are lacking motivation, especially the boys. Hope they can swim more than 1200 in a set without stopping, or the $10 Subway giftcard I plan to give one of the kids who make all of the planned 10 x 200 's will be won by this old man.

    Updated January 9th, 2012 at 10:21 PM by rxleakem

    Categories
    Swim Workouts
  9. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 03:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    w/u:
    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)
    ---------------------

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 09:36 PM by rxleakem

    Tags: lt 50's
    Categories
    Swim Workouts , LT sets
  10. Workout 1/7/12: I couldn't breathe, holdin' me down

    by , January 7th, 2012 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    With BAM group at Rec (scy)
    missed warmups, so started in on -->

    400 DPS FR on 6:00
    4 x 100 FR Fast on 1:20
    300 DPS FR on 4:30
    4 x 75 FR Fast on 1:05
    200 DPS on 3:00
    4 x 50 FR Fast on :45
    100 DPS FR on 1:30
    4 x 25 FR Fast on :30

    100 ez

    Then we added the
    [ame="http://forums.usms.org/showpost.php?p=257537&postcount=1"]3 x 300 test set[/ame] from pwb's coaching thread - did these on 4:30
    - 1/7/12: 3:31, :33, :34 (wore speedo endurance square leg)

    Kick set:
    Three times through:
    2 x 50 on :60 (fly, bk, br)
    2 x 25 on :45 (flutter)

    1 Noah's Ark Pull with buoy - finished on 6:15

    300 easy w/d various
    (4250, 80 min)
    --------------

    I had a great practice with the local group today, and we had about ten folks all together out for a swim. Most of our workouts are designed for triathlete's, and it is nice for me to not think about what to swim and usually have more rest than normal when I join them. Today was not the case, as a new guy named Brent joined the workout after moving to the area and looking for a workout group. He is distance guy and really helped to push me through the added torture of pwb's test set.

    We decided to swim the ladder on a base of 1:30 for the long swims and 1:20-5 for the shorter reps. The water is still warm (pushing 85) so I needed to hop out and get a drink before the test set, as I forgot my water bottle at home.

    Brent's consistency on the 300's amazed me, which he attributed to focus on stroke counts. Maybe I should look at that more myself ... Anyways, we came in together on the first one, then he had a body length on the second two on me. I was going to skip the last one, but he pushed to do it (nice to have an accountability partner in the water) so I just pulled it.

    After the kick set, he was game to try an Ark with me to complete the thrashing for the day. A nice warmdown was the ticket to complete the day. I then spent the day with my wife, going to her cousin's birthday party then some shopping for craft supplies. At least I could get a nice nap in the car. As for now, I am looking to hit the

    Updated January 9th, 2012 at 03:15 PM by rxleakem

    Tags: 3 x 300
    Categories
    Swim Workouts
  11. Workout 1/6/12: Todo lo puedo en Cristo

    by , January 6th, 2012 at 11:25 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/50 ez w/u

    Fort's Aerobic Sprint Hybrid Set:
    30 x 50 @ 1:00
    -- burst to 15 meter & cruise the rest
    -- :30 between sets of 10
    1-10 free
    11-20 kick w/board (5 flutter, 5 dolphin)
    21-30 speedplay (5 back spin drill, 5 fast hands breast)

    300 Pull with buoy w/d
    - alt FR and BK by 50's

    (2350, 40 min)
    ------------------

    Last night my wife and I signed to refinance our home, locking in under 4%. Then, I started my day off from work by driving to the corporate office for a task force meeting (it's about 75 minutes from home). Good meeting, even got breakfast there, so that was a bonus. Then I had a late lunch with my wife before pulling taxi duty this afternoon.

    I ordered a Yingfa suit before heading to the pool tonight (my first "racing" suit, after some good recommendations from Tim and James). I did not have a full hour, so I decided that Fort's set from earlier this week would be just right. I don't have fins, so I didn't use them, and the set felt good. I was surprised at how quick I was able to get through the back spin drills, pointing out that I need to work on faster rotation when I swim it.

    After practice I went to Williams College to watch the hockey game with my son. He was able to get a loose puck, so he was happy about that. I will be able to swim with the local workout group tomorrow - I hope to do the first set (with the 300's) from pwb's workout thread so I can get my base and threshold times down.

    I am planning on the following meets for the spring, with the idea to get times in more events:
    -WCWM Mini Meet: 1/22/12: 200IM, 50 FR, 50 BR, 50 FLY
    -Valentine's Meet: 2/18/12: 200 FR, 100 BR, 400 IM, 100 FR
    -Simon's Rock Pace/Makers: 3/03/12: 100 IM, 100 BK, 500 FR, maybe some relays
    -NE SCY Champs: 3/16-18/11: More info to come

    Updated January 7th, 2012 at 12:01 AM by rxleakem

    Categories
    Swim Workouts , Planning
  12. Workout 1/3/12: It's all about to change

    by , January 3rd, 2012 at 09:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    12 x 50's on :45
    - Every 4th Backstroke

    50 ez

    Go four times through:
    - 100 Kick
    - 150 Pull with Buoy
    (I did the first time through on 1:45, then 2:00 for the last three)

    50 ez into a 200 w/d
    (2300yds, 45 minutes)
    ------------------

    Pool temp is still up there ~85, so it is tough to get going. I got in after dropping my son off at school and before I go to work shortly.

    I am looking to increase my w/u's this year by tossing in some 50's - I think I will settle on 800-1000 as time goes on.

    I am still able to kick the 100's around 1:30-5, so I will look to increase the yardage there as well. I did the cycles FR/BK/SDK/FR kicking, then pulled FR/BK/FR/BK. I pulled the FR around 1:47, and the back around 1:58 - so after the first time through I just upped the time to 2:00.

    I was going to get another smaller set in, but I was just feeling hot and didn't feel like bothering with more. Now it is time to get a bit more serious and increase my efforts as I look to build in more yardage - pwb has offered some good assistance in this area.
    Categories
    Swim Workouts
  13. Workout 1/2/12: Year of Jubilee

    by , January 2nd, 2012 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 BK
    12 x 50's as:
    - Odds: FR/BK/one arm fly x 50 on :50
    - Evens: Kick same order as above on :55

    4 times through 4 x 100
    - Descend time: 1:30, 1:25, 1:20, 1:15
    - so ... Leave on :60, :30, :55, :20
    - q break to next :60
    - Swim FR 1st, 2nd, and 4th times thru
    - Swim BK on the 3rd flight
    - Now, break up the 100's as such:
    - 1st: 25 swim/75 fist drill
    - 2nd: 25 swim/50 fist drill/25 swim
    - 3rd: 25 swim/25 fist drill/50 swim
    - 4th: all swim - hard

    (that sounds way more confusing that it was swimming it - sorry)

    1 x Noah's Ark Pull with buoy on 7:00

    200 ez warmdown
    (3300, 60 min)
    ---------------
    I thought that our pool would be super packed today, but not so much. There was a noodler getting swim lessons in the "fast" lane, so I moved over one and split with 2 other folks. I can only think that the morning swims are even more busy with the first of the year.

    I spent the New Year working, but all was quiet. I stayed up until midnight and had some sparkling grape juice with the family before heading to bed. The first of the month service at the nursing home was moved to 9am, so after that I went to work from 10-2 (I'll get paid for 8 hours though).

    This afternoon I helped the high school team with flipturns. It is really neat to see the big differences in ability (some kids are first timers while others are on the town team) but cool how they all love swimming. They didn't mind the old dude giving advice, and seemed to learn something along the way.

    Tonight I was looking to get some yards in and that 4 x 4 x 100 fit the bill. That was really long to write up, but it went quickly. My fast 4th 100's on each turn were: 1:08, 1:05, 1:13 (bk), 1:07. I pulled the ARK at 6:23 - my shoulders were screaming at me a bit.

    Good news at the pool in that my swimming buddy Greg registered for Masters for the first time this year. He is a great swimmer and had fun at the squad meet a few weeks back. We'll time each other for the One Hour Swim at some point this month. That makes the NEM workout group of BAM 3 registered swimmers.

    Finally started to get some more snow here in my corner of the world. It's spitting right now, we'll have to wait to see if it sticks in the morning.

    Oh, Jim asked me to change my avatar in order to get a shot at the blog TT, but I could only find a Shetland Sheep, not pony. Oh well, it will be useful if I need a scapegoat. Also, check out my post [ame="http://forums.usms.org/showthread.php?p=257553#post257553"]here[/ame] if you have an Android phone and want an app to store your swimming times - it is great!
    Tags: android, shetland
    Categories
    Swim Workouts
  14. LT Sets

    by , January 1st, 2012 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    I don't take credit for these, but you should be able to find out who should get it ... Most of it is from following qbrain and Fortress discussing ideas ...

    [ame="http://forums.usms.org/showthread.php?t=17617"]Breakouts[/ame]


    [ame="http://forums.usms.org/showthread.php?t=12744"]Speed Zone workouts[/ame]


    The Fortress posted this somewhere and I copied the text - not sure where to find it now:
    "On any real sprint set, you should do a slow recovery swim before the next AFAP effort. You definietly don't want to be just hangin on the wall. I generally do at least double the fast distance. You want the intervals to be generous so that it is a true all out effort."
    - 8-10 x (25 AFAP + 75 EZ @ 3-4:00
    - 6 x 50 @ 4-6:00
    - Broken 100's at 6-8:00 - break 15 at 50 and 15 at 75. (You can opt to just kick the last 25 if your legs tend to die in a race)
    - 3 x (5 x 50 w/ fins) @ 1:30 -- 6/7/8/9/10 fast strokes (a Rich Abrahams set I did yesterday)
    - 5 x 100 @15:00 all out

    Jeff Commings - must be a fan of REM

    Updated February 17th, 2012 at 10:11 PM by rxleakem

    Categories
    LT sets
  15. Splitting posts

    by , January 1st, 2012 at 12:00 PM (Maple Syrup with a Side of Chlorine)
    Race stuff:
    [ame="http://www.usms.org/forums/showpost.php?p=36269&postcount=16"]200 im[/ame]

    [ame="http://forums.usms.org/showpost.php?p=256498&postcount=1733"]400 im[/ame]

    [ame="http://www.usms.org/forums/showpost.php?p=34463&postcount=82"]lots of splitting info[/ame]

    A big shout-out to Ande for sharing these

    500 free thoughts

    One strategy pwb likes:
    Cruise your 1st 100 and count your strokes on the 4th lap Hold that stroke count (think of nothing else) for the next 250 BAM! You're already at the 350 mark - 70% of the race done
    Gently build the next 100 Aggressively build the last 50 into a sprint-like furry of 12-beat kicking and no breathing from the flags to the finish Pump your first like Phelps and maybe sit on the lane line if you're feeling really cocky and chuffed with your time
    Pwb on warming up for the 500:
    Of course, it all depends upon what the warmup scene is like. If it's a taper meet for me and the 500, I'll typically do something like: 400 IM - easy kick-drill by 25s (too me, this is the best way to just ease into the pool, get the full range of motion for legs, arms, core) Then I might do something like 12 x 50 where I go 4 descend freestyle on an interval that would give me about 15 seconds rest above my target race pace (e.g., 45 seconds), trying to hit the last one at target race pace 4 on 1:00, going IM order, build swim 25, then build kick 25 4 free on that same interval, holding target race pace

    At this point, if the race pace is easy and I feel warmed up, I'll do a 50 to 100 cool-down If I feel like I still need some more revving up, I'd do something like 1 x 50: easy - just to relax from the previous set of harder 50s 4 x 25: either doing cycle 4 - build-up, build-down (e.g., start fast and get easy), all easy, all fast

    1 x 50: easy 2 x 50: trying to hit the race pace again 1 x 50: easy

    In general, for a taper meet, I'm going 1,000 to 1,250 warmup. If it is a mid-season meet, it takes me a lot longer to warm up, so I'd go 1,500 to 2,000.

    The other thing I like to do, especially for my 400 IM and 500 or longer, is to time my warmup so that I finish 20 minutes ahead of the race. That allows me enough time to dry off, put on a fast suit and get behind the blocks, feeling rested, but still warm.
    [ame="http://www.usms.org/forums/showpost.php?p=255214&postcount=342"]200 fly[/ame]

    more 2fly, with training
    Originally Postedby jaadams1:
    Yesterday one of the guys asked me for some last minute fly advice before his first ever 200 Fly, and I told me to "pick a breathing pattern, and stick to it." If you're constantlythinking about 2 up, 1 down during the swim, then 1) it won't hurt as bad, and 2) it will naturally keep your hips up rather than slowly sinking by breathing every stroke.
    Stroke helps:
    Backstroke
    [ame="http://www.usms.org/forums/showpost.php?p=254199&postcount=226"]quicksilver's back tips[/ame]


    Redbird's backstroke rotation article link

    [nomedia="http://www.youtube.com/watch?v=YHNRVvQxzPI"]Coach Marsh - How much elbow bend in Backstroke? - YouTube[/nomedia]


    Oct Streamlines Rotation Drill


    OW helps:
    SA's Ederle report with nutrition info

    Updated March 31st, 2014 at 11:37 PM by rxleakem

    Categories
    Reference: strategy
  16. Workout ideas

    by , January 1st, 2012 at 12:00 PM (Maple Syrup with a Side of Chlorine)
    http://forums.usms.org/blog.php?b=19420

    [ame="http://forums.usms.org/showthread.php?t=12744"]Speed Zone - U.S. Masters Swimming Discussion Forums[/ame]


    http://www.usms.org/forums/blog.php?b=19404#comments

    [ame="http://forums.usms.org/showpost.php?p=258708&postcount=6"]I need to get fins[/ame]


    D-pacing:
    Quote Originally Posted by knelson
    03/06/12: My advice for the distance events is set a goal and then train at that goal pace. So say you want to go 5:45 in a 500. Do lots of 100s where you are maintaining a 1:09 pace. You should be able to maintain that pace with a 2:1 swim to rest ratio. Your aerobic pace that you can maintain for a long time without much or any rest will probably be considerably slower (maybe ten seconds per 100), but you'll want to do a lot of swimming at that pace, too.

    I'll tell you what I did a few years ago that I think worked really well. I did one set per week that was either 50s at 500 pace on :45 or 100s at 1650 pace on 1:30 (I was trying to hold :29 on the 50s and 1:02 or 1:03 on the 100s). The first week I did both sets, but I think it was only something like 4x50 and 4x100. After that I would add two reps to each, but only do one each week. So the second week I probably did 6x50, then the third week 6x100, etc. I built up to doing 20 of each. Then the final week I did both sets again but only 10x50 and 10x100. I think that was at least two weeks before my taper meet.

    At first it was difficult even to make four of each, but week after week you gain confidence. One other thing is I never did more than ten in a row without an easy one thrown in. So the week I did 20x100 I did something like 10x100 on 1:30, then an easy one on 2:00, then ten more on 1:30.
    [ame="http://forums.usms.org/showthread.php?t=21510"]1500/1650 Training Thread[/ame]


    Dry Lands:
    Jazzy's advice

    Updated October 18th, 2012 at 09:38 AM by rxleakem

    Categories
    Reference: workouts
  17. Workout 12/29/11: Last for 2011

    by , December 29th, 2011 at 07:41 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 Back
    500 IM
    - 125 of each stroke
    - Swim/Kick/right arm/left arm/Swim

    Main Set:
    - 2 x 200 FR Pull w/ Buoy on 2:40
    - :30 sec q-break
    - 4 x 100 Kick on 1:45 (FR w/ board, BK w/o, SDK, mix)
    - :30 sec q-break
    - 1 x 400 FR Pull with Buoy on 5:00
    - 1 x 400 IM on 6:00

    6 x 50 on :50
    - 25 drill/25 DPS
    - FR/FR/BK/BK/FR/FR

    200 easy w/d

    (3000 yd/50 min)
    ------------

    I have decided this will be my last workout for the year, as I will work through the weekend (yep, retail pharmacy gets to work New Year's Day now) and the pool is closed on the weekend. IF I was super motivated I could get in before work tomorrow, but I'm not. That's ok with me.

    I had 400's on the brain today. I pulled 2:24, 2:23 on the 200's, made all the kicks with 5-10 sr, pulled the 400 on 4:56, and then did my first ever 400 IM. I kept track of my times as I changed strokes: 1:15, 2:40, 4:30, 5:43. Obviously my breaststroke is very slow, so I will start to improve that by checking out the forums here and also asking the AG team in town for some help. (I can swim that in February at the Valentine's meet.)

    I completed my GTD entry and come up with: My Go The Distance 2011 Progress
    235.24 miles swum (=414,026 yards, =378,585 meters). Last year I swam 137 miles, so added almost 100 this year. I will have a goal of 250 miles for 2012. I pray for everyone to have a safe and enjoyable New Year, and look forward to some more fun adventures in the water!

    Tags: 400 im
    Categories
    Swim Workouts
  18. Workout 12/28/11

    by , December 28th, 2011 at 08:06 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy): Pool temp = 85

    w/u:
    200 FR/200 BK
    3x100 Kick on 2:00 (FR/BK/SDK)

    go two times through:
    - 4 x 100 on 1:20
    - odd = FR, even = IM (1st time)(BK 2nd)
    - 40 second q-break
    - 2 x 200 FR PULL with buoy on 2:40
    - 1 x 200 IM on 3:00
    - 40 second q-break

    100 ez

    8 x 25 on :30
    - odds FR DPS
    - evens IMO FAST

    200 various w/d
    (3200, 55 min)
    ------------

    Happy to be back in the water today. My sinuses are still pretty plugged up, but I am feeling much better and decided to use a workout based on the one from kiefer.com for tonight.

    I was able to keep the kicks in the 1:35 range, so my legs are coming back. On the main set, the warm water started to get to me quickly.
    -The first time through I averaged 1:08's on the frees and 1:18 on the IM's. I pulled 2:26, :25, and did the IM on 2:50.
    - The second time through I went 1:05 and 1:08 on the Frees, held 1:15 on the backs, pulled a 2:23 and 2:26 before a generous 2:55 on in the IM.

    After a quick loosen, I tackled the 25's. I swam all the odd frees at :15. My paired times for the IMO were: Fly (:15,:16), Back (:16,:14), Breast (:21,:22), Free (:14.5, :13.8).

    A nice variety here. I have been poking around and will be trying some of the LT sets that Q is doing (to add to the breaks I've already implemented) starting next month. I have been working some more IM/strokes into the practices to try to improve these events this year, as I take my first crack ever at 2fly and 4IM. I have completed my first "official" year of swimming since high school, and have a notion to try every event at least once (even the 2breast, which will no doubt cause me to ) because I am sooooo slow) during the upcoming year.

    Now to start the search for meets before NE champs in mid-March, and do some more leg work to hold a meet at my home pool sometime in April.
    Tags: kiefer
    Categories
    Swim Workouts
  19. Workout 12/26/11

    by , December 26th, 2011 at 08:30 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x 50 on :45 DPS Free
    6 x 50 on :45
    - Odd free, Even Back

    9 x 50 Kick on :60
    - Free with boad, back w/o, fly on side

    50 EZ

    Repeat four times:
    - 200 Pull with buoy (descend pairs)
    - 50 Fly swim
    -> 1-2 Back, 3-4 Free

    4 x 100 Quarter's Strong FR on 1:20
    -- well, side cramp on the last length on # 2, so I added an ez 50 (only 250 total)

    Long ez 350 w/d
    (3000, 55 minutes)
    ---------

    Still feeling better, slowly, with increased appetite from the infection that has been hampering my efforts. I didn't want to go super hard today, just strong with some increased yardage. I held :33-6 for the first 10 50's, and noticed that as the kick set progressed my times dropped, which was nice.

    On the 200's I pulled 2:40 then 2:31 on the back, and I had hoped to descend the free more but pulled 2:21 and 2:19. Probably took out the first of that pair too fast. The flys held stead at :33. On the Quarter's I went 1:09 on the first, but that cramp took the wind out of my sails for the rest of the night since I did not feel any better after the ez 50.

    We had a great Christmas in our home. Our big family party was excellent - lots of conversation paired with the good food. Plenty of cookies left over, and I was able to not get my wife to send them home with other people - success! On Saturday I lead a Christmas Eve service at the local nursing home in town where I bring a message the first Sunday of every month - lots of good caroling there with the group.


    After that I went to church for our Candlelight service, then made cheese popovers at home for the family after my daughter got out of work. Christmas day was quiet, with older kids and dad sleeping in until 9. Then we just munched on leftovers and watched Christmas movies after we opened gifts.


    For the rest of the week... I will plan to get in workouts on Wed and Thurs (maybe Fri am before work if I'm super motivated), then stay dry until next week. Keep adding to those GTD logs, you poly-wogs!
    Categories
    Swim Workouts
  20. Workout 12/23/11

    by , December 23rd, 2011 at 03:57 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    Go two times through:
    - 500 FR Pull Buoy
    - 100 Kick, 200 IM, 200 Kick

    300 easy w/d

    (2700, 50 min)
    --------------

    I still am not feeling much better than my last time in the water: sinus congestion persists, but (as far as I know) no adverse effects from the Neti-pot. Anyhow, I needed to get into the water today since the pool is closed for the weekend. At least I have started to eat a bit more as the week progressed.

    I continued my swimming theme of longer sets without super high intensity or defined times. I worked to descend the 500's by 100, and I came in mid-6:20. The kicks and IM's were not super fast, and I was able to chat with buddy on the last 200 kick.

    I spent the day getting ready for the annual Leake Christmas party this night for our siblings and nephews/nieces. Lasagna is the main offering, and my son and I worked side by side to prepare the meat and veggie varieties for the evening. Others will bring some sides and deserts, then we will open some gifts to close out the night. It works well for us, as we get to gather together and watch the wee ones open some gifts, then enjoy a quiet Christmas morn at home.

    It is a tradition that we started 15 years ago, when our families were much smaller, and have kept it going. We'll have an extra seat at the table should anyone be in the area.

    Updated December 23rd, 2011 at 04:12 PM by rxleakem

    Categories
    Swim Workouts