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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 2/8/12: noon

    by , February 8th, 2012 at 01:51 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 Back

    2 x 200 FR Pull w/ buoy on 2:45 (2:20)
    2 x 150 BK Pull w/ buoy on 2:20 (2:05)
    4 x 100 FR Pull w/ buoy on ~ 1:30
    - Quarters strong, Kevin joined me on last two
    3 x 75 IM (no FR) on 1:20
    - Thirds strong
    1 min q-break into
    100 IM for time: 1:09.74

    225 loosen and out
    (solo @ Rec/2050 yds/40 minutes)
    ------------------------

    Got in for a lunchtime swim today, more of less to stretch out. The lane filled up to 5 during the time I was there, so intervals went out the window and I put more emphasis on effort. Happy with the IM time - haven't been under 1:10 in a week or so - still playing around with my breaststroke technique.

    Hope to sneak back tonight for a swim as things around the house will be quiet.
    Categories
    Swim Workouts
  2. Workout 2/5/12

    by , February 5th, 2012 at 04:11 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 BK

    4 x (4 x 50)
    1: RIMO on :45
    2 + 3: Quarter's Stong FR on :45
    4: Kicking on :60

    3 x 150 Third's Stong FR on 2:00
    - Pull all with Buoy

    150 loosen and out
    (1800, 35 minutes)
    -------------------

    Just a quick swim after church today before going to the nursing home service. I didn't want to go too hard and be sweating the whole time once I got to the study.

    Tried to continue the theme of playing with speed and perceived effort. On the FR 50's I came in 33 on all, and then with the 150's I came in at 1:43.

    Feels like the mid season doldrums, but I do have eleven 100IMs for time this year. Oh well, back at it next week, after I play the part of tonight for the Patriots!
    Categories
    Swim Workouts
  3. Shoulder stretching

    by , February 4th, 2012 at 01:57 PM (Maple Syrup with a Side of Chlorine)
    I have been reading about my fellow fish and shoulder problems. The New England Masters folks sent this email after the Harvard meet last year:
    Paul Edelman, NEM member, suggested that NEM-E-News send everyone the link below on proper stretches for swimmers. His brother, George Edelman, wrote a great article on stretching in the January/February 2010 Swimmer Magazine. Both his article and the video link below might come as a surprise to many veteran swimmers. But this link to a video of the shoulder warm up protocol is the protocol endorsed by USA Swimming.

    As early as Monday of this week I observed a very successful NEM member doing the stretches that are targetted for extinction in both the article and the USASwimming protocol, with a very distinguished coach looking on.

    Habits die slowly, but hopefully all of us can take a very serious look at stretches that are likely to help, and deal with stretches that either may not work for the intended cause or may be harmful.


    http://www.usaswimming.org/ViewMiscA...57&ItemId=5179
    They note that it might take some getting used to, and I had to work up to them. Anyone else have some good links that we can check out?
  4. Workout 2/4/12

    by , February 4th, 2012 at 01:43 PM (Maple Syrup with a Side of Chlorine)
    Team practice at Rec (scy)

    w/u: 150 free then into the practice:

    150 FR (build each 50)
    3 x 100 FR on 1:30 [held 1:07s]
    150 BK (build each 50)
    3 x 100 FR Pull with Buoy on 1:20 [held 1:12s]
    150 BK (build each 50)
    3 x 100 IM on 1:30 [1:12, :16, :19]
    150 BK (build each 50)
    Masters min (or two) rest

    200 choice ez [I kicked]
    400 FR neg split [I did it: 2:21, then 2:18 - open turn at the 200 mark ]

    50 ez
    ** Changed into new Yingfa suit for some 50 sprints off the block, with start instructions first (probably 2 minutes between each swim)
    - 50 FR: 24.6
    - 50 BK: 28.3
    - 50 Fly: 28.9


    150 ez w/d
    (2600, 65 min)
    ------------------

    I intended to swim the whole 90 minutes today, but Men's Breakfast this morning ran late. Actually, I ran late, but it was good as I haven't been able to talk to my buddy John in a while - his wife moved to FL and his daughter and family (including granddaughter) moved into his house. We might try to get some racket ball in soon - John was really a great help for me after I accepted Jesus Christ as my Lord and Savior twelve years ago, and we share some of the same struggles in life. The other guys were fighting over doctrine, so we just talked - good stuff.

    Anyways, I hopped into the pool on at the end of the first 100's in the main set, so started right in. Interesting changes with time and perceived effort for the swims, and I used the 150 builds to stretch out a bit and work SDK's off the wall (was up to 5 on all walls, so that is good for me).

    I was happy with the 400 - I went out a strong pace then really cranked the last half. I was hoping to get in the 3 x 300 test set today, but that will have to wait for later in the week.

    So I squeezed into my new suit - says size Large but it sure ain't "American Large!" Tim and James suggested I try it out in practice, and it felt like it was holding me higher in the surface. Really cool! For comparison, that is almost the same time in the free, and a second or two off in the back and fly from the WCWC meet two weeks ago. In practice. After a hard 400. Water temp 85. That's why those times got the banana.

    Plans for today? I probably should swim again at lap swim, but I am going to hang around the house. My son's school is having a Soup and Sundae buffet to support the older kid's mission trip in the spring so we'll head there this afternoon. I had an ultra tax session yesterday and filed my taxes so I think I will work on my daughter's and my sister-in-law. Somehow I have been bestowed the title of "give Mike your w2's, he'll do them" around here - I really don't mind, and it helps out my family so it is all good.

    Updated February 4th, 2012 at 02:14 PM by rxleakem

    Categories
    Swim Workouts
  5. Workout 02/03/12: the battle must be won

    by , February 3rd, 2012 at 01:50 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 BK/200 IM drill

    Go two times through:
    - 100 Kick
    - 4 x 100 FR Pull with buoy on 1:20

    then ...
    -100 kick
    - 4 x 100 build a 100 fly (but I swam an IM on the last one - went 1:11.21).

    1 x Noah's Ark pull with buoy
    100 w/d
    (2700 yards, 45 minutes)
    ------------------------

    Well, that swim on Wed am did not happen - had a sleepless night before and hit snooze. It's been a busy three days at work, even with the warm temps here in VT - lots of ear aches and even some flu. Happy to have the weekend off.

    Today's practice was not very motivated at all, and there were up to six people in the lane with me at times so I took it easy. I will be getting in good practice tomorrow with the team as we will get in a good workout the first hour, then run some sprints for the final 30 minutes. Should be fun!

    Oh, did you guys catch this story? http://www.burlingtonfreepress.com/a...-adorns-decals

    Updated February 3rd, 2012 at 02:00 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 1/31/12:

    by , January 31st, 2012 at 09:13 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Not to exciting this morning ...

    200 FR/200 Back/200 IM drill

    400 Kick (200 flutter with board, 200 back)

    4 x 50 on 1:00 strong

    100 w/d
    (1300 yds/25 min)
    ------------------

    After earning my first official DQ as a master (in yesterdays OHS) and needing to go to a drug task force meeting before work, I hopped in quickly this am for a swim. Actually spent more time talking to Steve and Gail than anything else.

    Tomorrow another quick swim before work, then I'll be back to it full force Fri-Sun - hope to do the 3x300 at some point and try out the new Yingfa jammers I picked up.

    Updated January 31st, 2012 at 10:03 PM by rxleakem

    Categories
    Swim Workouts
  7. 1/30/12: Keeping up with the Jones (OHS)

    by , January 30th, 2012 at 11:31 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Went the way of the Pony Express today with a one hour swim, and was happy to hear some Waylon Jennings shuffle through on the swimp3 during the "race."

    I finished this year with 4275 yards (and 11 seconds to spare), above my expectations of 4k.
    Looking at this pace chart, it averages out to a 1:25/100. Last year I swam 3800 yards (avg ~ 1:35/100), but I stopped more frequently and did some kicking as well.

    The swim felt good. I got this morning and had a pb granola bar with a half water/oj drink and headed to the pool after dropping my son off at school. I should have completed this swim by now, but kept putting it off. I can't do it tomorrow, so I needed to either get it in this am or at lunch. The pool was not to busy this morning, so after a 50 easy I started in. Only today and tomorrow to get your Postal on!

    I might have been able to squeak in an extra 200 yards, but I stopped once to talk to Scott about the Simon's Rock meet in early March , and I was slowed down at one point when there were 6 of us swimming in the lane. The one guy going elementary back down the middle was annoying, but I just kicked really hard the second time I went around him and he moved over to the next lane (come to think of it, I think I blogged about him before ...)

    My 500 splits were: 5:54.15, 6:43.53, 6:29.75, 7:08.90, 7:39.88 (I was talking here), 6:45.65, 7:42.44 (did a bunch of backstroke here), 7:14.59. I stopped for a quick water gulp around minutes 12, 32, and 44, then polished off my water bottle as I hit the showers.

    When I got home I shoveled off the driveway - we finally received some more snow (an inch of powder) last night, but it won't last long with a rain shower due in Wednesday. I've been using an online fitness/calorie app that I can access on my phone, and in the past two weeks dropped 10 pounds. I used to just swim as an excuse to eat a lot of junk, but with documenting all the crap I notice I am not going for it as much. Amazing how much sugar is in the things we eat - I can be under my calorie and fat goals for the day but always blow the sugar. I am down to 198, and would like to drop another 10 so that my BMI <25. I don't plan to sink as quickly over the coming months.

    Updated January 30th, 2012 at 07:50 PM by rxleakem (Doesn't count for a meet)

    Tags: postal
    Categories
    Swim Workouts
  8. Workout 1/26/12:

    by , January 26th, 2012 at 02:17 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    4 x 100 IMO on 1:40
    - kick 50, 5 SR, drill 50
    4 x 50 IMO on :60
    - kick down, swim back

    Ladder time: Pull with buoy
    - all on 1:20 base/100:
    100, 200, 300, 200, 100

    Masters Minute rest into
    100 IM for time (went 1:10.86) <- tired

    6 x 50 Free drill on :45
    2 x 50 Back drill on :50

    Build a 100 Fly (:15 sr):
    - 25 swim, 25 kick, 50 free
    - 50 swim, 25 kick, 25 free
    - 75 swim, 25 kick
    - 100 fly (went 1:16.23)

    200 loosen and out
    (3000 yds, 50 min)
    ------------------

    A nice lunch time swim today - not too crowded. Felt pretty good in the water, and wanted to add more fly work today.

    The pulled the ladder with 10-15 sr per rung, and felt strong. I tried to keep focus on stroke counts and high elbows. I was tired on the IM and knew it - my back was not as aggressive as last night. I'll take the time, though.

    Building into the 100 fly was interesting. I notice that after the 50 I start to get tired and my stoke suffers - need to keep adding more fly in prep for the 400 IM in 3 weeks (my tribute to James).

    Off to work on my taxes, then picking up kids after school and a few errands. I am planning to time for Greg's Postal swim tonight, then I will head to the high school to watch the drama club preform "Our Town." I still need to do my postal swim, but I am a procrastinator...

    Updated January 27th, 2012 at 09:03 PM by rxleakem

    Categories
    Swim Workouts
  9. Workout 1/25/12:

    by , January 25th, 2012 at 10:45 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u:
    200 FR/200 IM drill
    12 x 50 on :50
    - 1-4 & 7-10 FR, 5-6 BK, 11-12 Fly

    4 x 250 on 3:10 with Paddles
    - #3 was back, added an extra :10

    6X50 kick on :50
    - Flutter with board, back w/o, sdk; repeat

    50 ez, "Masters Minute" into
    100 IM for time (went 1:08.56)
    50 ez

    5 x 100 Pull with buoy 1:15
    50 ez

    500 Noah's Ark Pull with Buoy
    (3550yds, 60 min)
    -------------------

    Nice to be off from work today - was able to have lunch with my son and his math class at Pizza Hut (I was all over chaperoning that one, although I forgot what a pain 8th grade boys are after seeing two of them "gesturing" to cars from the back of the van). After signing up for Harvard, I ate supper before swimming tonight, a change from normal as I eat when I get back from the pool. I started off a bit groggy in the water, but I think eating first was a benefit for the swim.

    I came in with 10-15 SR on the 250's, and then decided to thrash my legs a bit. The first time through I had 5 SR, then I proceeded to touch and go on the last three. Again, really happy with the timed 100 IM - maybe I should have put some effort into figuring out the breaststroke a long time ago (still not spectacular, but improving, especially with help from [ame="http://forums.usms.org/showthread.php?t=16584"]the breaststroke lane[/ame].)

    For the 100 pulls I went 1:08,:07,:10,:08,:08 and was happy that I chose a faster than normal interval so that they got over more quickly. Then a Noah's Ark, where the last 200 was more warm down than anything - happy to get a full hour in tonight. Felt like there was some quality distance at high effort, which is my focus through the rest of the month.
    Categories
    Swim Workouts
  10. Harvard Meet - March 2012

    by , January 25th, 2012 at 04:56 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the New England scy Champs at Harvard in March. I entered best masters times for all events (the website suggested these during the registration process, kinda neat), except for the 200 breast. Yes, the 2br - I decided to enter it for the first time ever and just ballparked a time.

    Friday, March 16, 8:00am warmup, 9:00am start
    #10 Men 50 Freestyle Time: :24.37
    #12 Men 200 Backstroke Time: 02:11.88
    #14 Men 100 Individual Medley Entry Time: 01:03.18

    Saturday, March 17, 8:00am warmup, 9:00am start
    #24 Men 50 Butterfly Entry Time: :26.84
    #26 Men 200 Breaststroke Entry Time: 02:55.14
    #32 Men 200 Freestyle Entry Time: 01:57.19
    #34 Men 100 Backstroke Entry Time: :59.45

    Sunday, March 18, 8:00am warmup, 9:00am start
    #42 Men 200 Individual Medley Entry Time: 02:22.47
    #44 Men 50 Backstroke Entry Time: :27.76
    #52 Men 100 Freestyle Entry Time: :52.60

    Last year I swam 6 events, and this year I decided to bump it up to 10. We'll see how the training progresses through the end of winter and see if some time drops are realized in the middle of March!

    I will be mailing in entries for the Valentines and Pace/Maker's mini-meets tomorrow. With these meets, I will replace the 100 and 200 Free with Fly to complete all events for the scy season

    Now, off for a swim ...

    Updated January 26th, 2012 at 10:23 PM by rxleakem

    Categories
    Masters Swim Meets / Events , Planning
  11. Workout 1/23/12: Leaving a trail to where you stood

    by , January 23rd, 2012 at 09:37 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u: 200 FR/200 Back

    Go four times through:
    - 100 FR fast on 1:30 - working turns and streamlines
    - 50 FR drill (resovery) on 1:00

    4 x 200 Pull with Buoy
    - 1-3 FR on 2:45
    - last one back

    50 EZ, extra minute rest before
    100 IM for time (1:07.72)

    6 minutes of VK (vertical kicking)
    - first :30 "easy", hands together underwater
    - second :30 as
    -- 1: "easy"
    -- 2: last :10 "touchdown Patriots"
    -- 3: first :20 touchdown, last :10 streamline
    -- 4: :10 touchdown, :10 streamline, :10 touchdown
    -- 5: "easy"

    Go two times through:
    1 x 75 "Indiana IM" - no free on 1:30
    3 x 75 "thirds strong" on 1:15

    250 easy warmdown and out
    (2800 yds + 6min VK, 50 min)
    ----------------

    My shoulders and pecs were noticeably sore today after yesterday's meet. I was not sure what I wanted to do for swimming, and came up with this workout doing different stuff.

    My times for the 100 Frees were 1:06, :04, :03, :03 - worked on a fast 2 skd's off all walls. The pulls were more or less to stretch out since my upper body was tight, then I took some extra rest before tossing down a 100 IM that was my fastest ever in practice! I was focusing on a new pull technique for the breast that Jim shared at the meet, which got me to speed up my stroke (I'll put up a , er, less than stellar video on the Breastroke page shortly - for added enjoyment, find out why I will ALWAYS buzz my hair before I attempt to take any more videos!).

    I saw that some of the other forumites have been doing VK, and since I didn't grab a kickboard I decided to do it too. The lifeguard got a kick out of it and heckled me the whole time - surprised she didn't toss the weight-block thing at me! I tried not to do this: but that is kinda how I looked.

    I did the 75's as the Aqua Zumba folks funneled in. Greg hopped out sooner than I did, so he missed the 5-6 ladies in towels hovering over the "fast lane" and the one girl running through the water when I was in the deep end of the pool. I let them know that I had 8 lengths to go for the warm down, but the music was pumping and they were itching to get in after the rest of the pool was infiltrated. I told the guard that she should remind the ladies that until 7:30 the lap lanes are for laps, not inciting the tuckered out swimmers into panic attacks during warmdown. Oh well, no collisions today - I'll have my cup of cocoa after a dip in the hot tub and call it a night

    Updated January 23rd, 2012 at 10:23 PM by rxleakem (My daughter laughed so much when viewing my balding head in the video that I had to share it with the rest of the class :()

    Categories
    Swim Workouts
  12. WCWC Mini Meet 1/22/12

    by , January 22nd, 2012 at 09:48 PM (Maple Syrup with a Side of Chlorine)
    Took the short three hour drive to Salem, NH, to swim at a mini meet this afternoon. I said hi to forumite mrubacky and watched him swim a great 500. I also ran into my buddy Jim from the Cape, as well as meeting other folks there for a really nice meet.

    Here are my posted times from the meet:
    - 200 IM (goal: 2:16.72) - went 2:22.04
    -- well off my goal, but I haven't swam this in 20 years and I guess doubling my 100 IM and adding ~10% failed. (At least I beat the high school kid from last week ) Splits were:
    29.17, 1:04.80(35.63), 1:52.74(47.94), 2:22.04(29.30)

    - 50 FR (goal: 24.94) - went 24.25
    - 50 BR (goal: 38.77) - went 38.13
    - 50 FLY (goal: 27.86) - went 27.07
    - 50 BK (goal: 28.46- - went 28.22


    The swims felt good (surprised myself with the fly), and an amazing thing is that the meet was over with in less than one hour! I knew that my conditioning is not the greatest, and I have not done much speed work so the times were in the ballpark of where I would expect my training to be at this time. (Total swimming for the day ~ 1900yds)

    I will be registering for the Harvard meet this week, still figuring out which events to swim. Last year I entered six, and I am thinking of eight or ten this year - depending. One Hour swim before the end of the month as I incorporate more speed work into my routine.

    Updated February 3rd, 2012 at 11:19 AM by rxleakem (Updating swim times from meet)

    Categories
    Masters Swim Meets / Events
  13. 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
  14. 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
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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