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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 02/23/12: 100th blog post

    by , February 23rd, 2012 at 10:02 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    200 FR/200 BK/200 IM drill
    400 kicking on 1:45/min base per 100
    3 x 100 FR Pull with buoy on ~ 1:20

    Back for a visit to [ame="http://forums.usms.org/showthread.php?t=20181"]the animal lane and the broken 1650[/ame] - actually used James Adams' version:
    Main Set:
    PWB's Broken Mile Set from Week #7 Workouts:

    Try to hit your 1650 pace during the broken swim. Pick a Base + :10 for the interval (my base is 1:20 - so 1:30).

    3 x 100 Free @ 1:30 (went 1:03.78, 1:04.82, 1:10.00)
    4 x 150 Free @ 2:15 (went 1:43.50, 1:41.81, 1:43.38, 1:41.25)
    3 x 200 Free @ 3:00 (went 2:23.13, 2:22.06, 2:22.75)
    3 x 50 Free @ :45 (went 30.88, 31.06, 31.19)
    Did 100 EZ, then I stayed and helped the Age Group team in town, the Bennington Marauders, with turns.
    (solo/Rec/2850yds/60 minutes)
    ----------

    I have been wanting to get this broken mile in since it was posted by PWB last week. It was crowded in the lane until the I started my workout, but thinned out when I got going on the mile (although I got crossed up on the last 100). The add up time = 18:52.31, so I was happy to get under 19 minutes. I tried to swim it at the same intensity from the end of the rep to the beginning of the next to try to mimic a race. I have never done this distance before, so I will have to look for it sometime this year. Hopefully not against James, as I think he would lap me twice.

    The Marauders are heading into championships over the next four weeks and the coaches heard that the high school team picked up some hints from my visit a few months ago, so when they asked I was happy to help out. Even though I was teaching the same process for doing the turns, the kids seem to listen more to an old guy doing them than the coaches. I swam with the Marauders from 1986-1996, so it is neat to see them still swimming and doing well.

    I made some turkey tetrazinni tonight for dinner - first time and it tasted really good. I love to bake, but have a tougher time cooking - I'm the guy that follows the recipe whereas my wife can just whip up a meal on the fly. Occupational hazard perhaps Hope to squeeze in a quick swim tomorrow before work, then get back into the water on Monday. I feel good about this week's swims, just felt off by missing Monday's practice, since today I am at 49.87 miles for the GTD.

    Updated February 23rd, 2012 at 10:19 PM by rxleakem

    Tags: 1650
    Categories
    Swim Workouts
  2. Workout 02/22/12:

    by , February 22nd, 2012 at 03:23 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    - 200 FR/200 BK/200 IM drill
    - go two times through:
    -- 4 x 50 on :60
    -- 4 x 75 on :1:30
    --> first = kick, second = pull w/ buoy

    Work your way down to the sprintlands:
    - 200 FR on base/100 (2:40)
    - 2 x 150 FR on base/100 (2:00)
    - 3 x 100 FR on base (1:20)
    - 4 x 75 FR on base (:60)
    -- third's fast, last DPS
    - 6 x 50 FR on :60
    -- DPS, 6/8/10/12 FAST breakout (no breath) then cruise, DPS
    - 8 x 25 on :40 IMO
    -- (first set=perfect technique, second set = AFAP)


    - 50 EZ, 100 IM timed (1:10.23), 50 EZ
    - 2 x 100 FR with paddles on 1:15
    - 200 w/d
    (solo/Rec/3800/70 min)
    ----------------------

    First swim since Saturday, so I was feeling a little rusty. I was going to swim Sunday after church, but my wife made plans to spend the day in Albany and hit some malls. I tried to sneak in at a Y over in that area, but was told that drop-ins were not allowed. It was nice to spend the afternoon with everyone, and of course the pool was closed Monday for the holiday. Today I got to the pool earlier than normal and no one was in the fast lane, so I stuck with my plan of a longer warmup and more kicking. After the 200 at the top of the mountain, 4 people hopped in so I did my best to stay on pace and swim around people.

    I actually wanted to get some backstroke in, but with so many people swimming navigation became an issue so I continued with free until the short stuff. My idea here was to get some aerobic distance in then transition to speed play and AFAP swims with more rest. It felt good.

    My times were for the long ones were 2:22, 1:49, 1:51, then I remember holding 1:09's on the 100's. The 50's were based on a post that the Fortress made a while back and that I referenced in my LT set blog category over on the sidebar - crank 'em in the beginning then cruse it out. Did not breathe to work a bit on my lungs and came in at :34 on those ones. The stroke 25's felt really good.

    The 100 IM time was ok - I am still playing with the breaststroke so it does not feel good to swim it. Oh well. I was going to do more 100's with the paddles, but I felt cooked - water temp was a cool 84 today and I have not slept well the past few nights, so I just got in some warmdown before hopping out.

    Beautiful day here in VT - 51 degrees and hardly a cloud in the ski. Going for a walk later with my wife. Not only has our state been hurt with skiers not visiting due to low snow, but the even more lucrative business of snowmobiling is hurting big time. I have read that at least the maple syrup stands are boiling, although it is still to be seen if the lack of very cold days this early in the year will effect the total yield for the spring.
    Categories
    Swim Workouts
  3. Workout 02/18/12: Could we with ink the ocean fill

    by , February 18th, 2012 at 02:36 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    - 200 FR/200 Bk, 150 IM drill
    - 6 x 50 FR drill
    --- 2 each catch-up, splash back, thumb drag

    Down the ladder (team did lower yardage):
    - 400 (did IM)
    - 4 x 100 FR on 1:30
    - 300 FR pull with buoy
    - 4 x 75 IM (no free) on 1:15
    - 200 FR
    - 4 x 50 FR on :45

    4 x 75 IM (Indiana IM)

    10 minutes Kick Wars
    - Suggested by Carrie the other night: set up cones on deck 5 yards apart, and swimmers start in the middle of cones and play "tug of war" by kicking their opponents past the cone. I wanted to do this 10 yards apart, but the team protested. This is a fun thing and usually the ladies find that they are stronger at kicking than the guys. We had 5 people, so two rows and the "loser" on the far side became the ref as the winner from the near side moved to face the winner on the far side

    -Finished off with a Noah's Ark Pull w/ buoy with Kevin after everyone else left. (6:11)
    (BAM masters practice/Rec/3450yds/90 min)
    --------------

    I went to a pancake breakfast this morning after seeing on facebook that it was happening at the Capstone Baptist Church in North Bennington - proceeds to help with the juniors and seniors at my son's school mission trip to Guatemala next month. I used to eat like a horse for breakfast, but can't seem to anymore these days. Despite that, I wolfed down a stack of pancakes with real Vermont maple syrup before heading to the team practice this morning.

    Ended up being 8 people there today, but I was the only one in swimming the higher yardage workout. Since the 400 was first, I decided to do it IM and hit the following splits: 1:06.62, 1:18.97, 1:42.50, 1:11.00. Total was 5:20.29, which is 7 seconds faster than a couple of weeks ago - you can check my progress here. I was really starved for air on the backstroke, so I need to keep working on breath control, as it lead to poor pullouts on the breast. Room to keep improving ...

    The kick wars was fun, and would have been better if we had a farther distance to go. I just grabbed some cones from the garage before heading to practice and set it up - the team was pooped after practice and was not all to interested in really going for it. Oh well, fun idea that you should try with your club. Any other fun ideas that you can share from your team workouts?

    Not too much to report for the rest of the day. I volunteered for laundry duty so I will be rocking the clean clothes until going to my daughter's Cabaret tonight with my wife. I heard the song that I referenced above shuffle through my swimp3's today during the Ark, The Love of God. We sang it in church a last summer from the hymnal, and I realized that MercyMe covered it. The story goes that the last verse was penciled on the wall of a narrow room in an insane asylum by a man said to have been demented, and they found the words when they laid him in his coffin, but that article actually points out something even more amazing You can check it out if you'd like.

    Updated February 18th, 2012 at 03:52 PM by rxleakem

    Tags: 400 im, kick wars
    Categories
    Swim Workouts
  4. Workout 02/17/12 pm: drop it at a higher level

    by , February 17th, 2012 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:

    w/u: 200 FR/150 Back

    go five times through:
    - Broken 100 AFAP (rest :15 at 50 and 75)
    - Ez 100 back
    - When the clock hits 5 minutes, repeat

    I did:
    FR: 28.09, 13.75, 13.12 = 55.36
    FR: 26.38, 13.57, 13.50 = 54.25
    FR: 26.81, 13.75, 13.37 = 55.13
    BK: 30.57, 15.19, 14.63 = 1:01.19
    FR: 27.19, 13.37, 12.75 = 54:11

    150 loosen and out
    (solo/Rec/1500yds/40 minutes)
    (total for day = 4,450 yds)
    --------------------

    qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.

    I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.

    I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.

    I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).

    I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!

    Updated February 17th, 2012 at 11:19 PM by rxleakem

    Tags: lt 100's
    Categories
    Swim Workouts , LT sets
  5. Workout 2/17/12: Turn it on again

    by , February 17th, 2012 at 03:48 PM (Maple Syrup with a Side of Chlorine)
    Or not ...

    w/u: 200 FR/200 BK
    4 x 50 FR on :45 (strong, DPS)

    Pyramid:
    100 Kick
    200 FR Pull
    300 IM (no free)
    400 FR, then back down

    2 x 75 on 1:30
    4 x 75 on 1:15
    - all back - joined a lane mate on the first two, then finished up after Kevin got out
    - 25 DPS, 25 Build, 25 overkick
    - 4 + sdk's of each wall (I need to keep working at these)

    50 ez
    100 IM for time (1:12.65 - ouch)
    150 loosen
    (solo/Rec/2950yds/55 minutes)
    ----------------

    I fell of the "eat healthier" wagon yesterday after I demolished one of those big peanut m/m Valentine's bag that was on clearance at work. Then I added ice cream when I got home and feel like crap today. Oh well - just polished off my chocolate riding a motorcycle, so most of the junk is gone.

    It felt good to get back into the water, and I am going to try to take a HIT later on tonight before going to one of my nephew's birthday parties. I should tired so I won't feel like eating extra cake and ice cream - we'll see how that goes.

    Report from the water - not much here to report. I took 20-30 seconds rest on the pyramid, and the backs came in around :55. I mentioned last week that I feel like I'm stuck in the doldrums, so hopefully I'll be joining tpatt with getting back into the grind next week. For me, transitioning to more sprint oriented sets will help me kick the blues.
    Categories
    Swim Workouts
  6. Workout 02/14/12: Exercise your heart!

    by , February 14th, 2012 at 10:37 AM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM drill

    3 x (4 x 50 Quarters strong on :45)
    - 1: Fr
    - 2: Bk
    - :15 SR
    - 3: Fly (did one arm drill when not going strong)

    3 x 100 FR on 1:15 descend
    DPS, except fast through the flags
    1:10, :08, :07

    200 loosen and out
    (solo/Rec/1700yds/35 minutes)
    -------------------------

    Felt better today in the water, less stiff. Had three other lanemates, so I stuck with 50's speed work on the Quarters strong. They are tough and I look forward to the last one in the rotation, since I can get extra DPS work in. Need to stop talking so much on these Tuesday morning dips

    Off to work shortly. Half considering getting in tomorrow morning before work, but will probably skip it. My body is telling me I need the rest, and I will be able to plan on some quality swims Fri-Sun, including practice with the masters group on Saturday.

    Happy Valentines Day to you love birds out there. Try to make a point to exercise your heart today!
    Categories
    Swim Workouts
  7. Workout 02/13/12:

    by , February 13th, 2012 at 05:45 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 Back
    6 x 100 kick on 1:50
    - did flutter w/ board, back w/o, SDK, flutter, back, then swam a 100 breast on the last one

    5 x 200 Pull on 2:45
    - 1: DPS (ez) ~ 2:32
    - 2: 25 DPS/25 HARD ~ 2:24
    - 3: 25 HARD/25 DPS ~ 2:23
    - 4: Build by 50 ~ 2:25
    - 5: Go for it ~ 2:18

    10 x 50 on ?
    - Did IMO 1-4, 5-8
    - 100 IM for time ~ 1:10.12

    10 x 50 on ?
    - drill/speed play intermixed

    100 yards of "you need to work on your breaststroke" with the lifeguard/high school coach that I swam with 20 years ago

    200 loosen and out
    (solo/Rec/3300yds/70 min)
    --------------------------

    I have to admit that I was sore from that IM set on Thursday, and was enlisting any able (and mostly unwilling) bodies around the house to give old dad a backrub. The swim today was not overly difficult as there ended up being anywhere from 3-6 people in the lane at any given time.

    I was coming in on the kicks from 1:30-:35, and was pleased with the 200 pulling times. I went to the 50's on an interval to not run anyone over and worked the turn and breakouts. My neck and shoulders are still a bit tight, but I suppose that I should expect that after swimming that much fly in a practice when I usually don't.

    I was happy that Carrie came over to help me with the breaststroke. I was very pleased to drop 10 seconds on the breast portion of the 400 IM last week, and would like to be able to swim this stroke with more efficiency to help out my IM times.

    I also measured our home pool today to get it certified for the mini meet I will run on April 28th. It is the same weekend of nationals, so I am sure many bloggers will have to skip our little meet this year, but I think we can get some folks from the New England/upstate NY area to attend and have some fun. Our first meet in Bennington - complete with two 25 yard fun "sprint" events!

    Updated February 13th, 2012 at 06:27 PM by rxleakem

    Categories
    Swim Workouts , Planning
  8. Workout 02/09/12 pm: Here You are now with us

    by , February 9th, 2012 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    Had a nice day with my wife, ate at a Fish Fry, and dozed off in the car. Then I went to [ame="http://forums.usms.org/showpost.php?p=259896&postcount=1"]pwb's workout 1 from this week[/ame] ...

    w/u: 200 FR/ 200 Bk

    IM Test Set (2,600 set)

    4 x 50: on (BASE 0:20) :60 per 50, IM order, add up to 200 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50 :40 ... :55
    1 x 200: on (BASE + 0:20) 3:20 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 100: on (BASE + 0:40) 2:00 per 100, IM order, add up to 400 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 400: on (BASE + 0:20) 6:40 per 100, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1:30 rest

    4 x 25: on (BASE/2) :40 per 25, IM order, add up to 100 IM time go hard
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    1 x 100: on (BASE + 0:20) 1:40, IM, fast try to be as close to your add-up time as possible
    4 x 50: active recovery free, start on BASE/2, then add 0:05 to each 50
    Then a 50 cool down.
    (solo/Rec/3050 yards/60 min)
    (total for day = 4050 yards)
    --------------------------

    This was intense. I will point out that the fish and chips I had at lunch was way too much food, but delicious. I am happy I did a #2 before swimming or there would have been a code brown after the middle set.

    Let me look at these IM times (total set time = 51:23):
    Set 1:
    4x50's: 31.50, 33.63, 42.50, 34.13 = 2:22.56
    1x200: 32.19, 38.31, 47.56, 33.63 = 2:32.49
    (on the 50's, loafed the free. What's up with that back split on the 200???)

    Set 2:
    4x100's: 1:11.31, 1:13.37, 1:28.93, 1:06.82 = 5:02.03
    1 x 400: 1:14.44, 1:20.38, 1:40.00, 1:12.12 = 5:27.34
    * 2nd ever 400 IM, went 5:43 in December, so I am happy. I was hurting on the back and went to a two beat kick. Breast? I celebrate a 10 second drop from the last one.

    Set 3:
    4x25's: 14.82, 15.13, 20.38, 13.50 = 1:05.03
    1x100: went 1:06.35
    Had the age group coach time me from his go and a push - I really poured the coal on this one and felt ready to puke when I finished. It was good!

    Have to try this again. I liked the variation in distances, and was happy that my swimp3 is working again (it needed a week off for bad behavior). My eyes are really heavy, so a hot tub and some ice cream for me before calling it a night. I have to get up on time tomorrow morning for work - slept through 2 snoozes today!
    Tags: 400 im
    Categories
    Swim Workouts
  9. Workout 2/9/12 am: I'm tired of taking it slow

    by , February 9th, 2012 at 10:22 AM (Maple Syrup with a Side of Chlorine)
    But I did this morning ...

    w/u
    200 FR/200 BK/200 IM drill
    200 Kick (flutter with board)
    200 FR

    (solo/rec/1000 yards/15 minutes)
    -----------------

    Not a lot of time this morning, but instead of going back to bed I jumped in for a quick splash. Guess I should have gone to sleep last night instead of looking up what Chuck Norris uses as moisturizer.

    After this lethargic attempt at a swim, I will make time to hop in this evening for a right and proper thumping this evening. Off for some
    Categories
    Swim Workouts
  10. Workout 2/8/12: evening

    by , February 8th, 2012 at 09:15 PM (Maple Syrup with a Side of Chlorine)
    w/u:
    400 RIM drill
    8 x 50 kick on :60
    - swam the breast

    Swam over to the HIT lane and did the following from [ame="http://www.usms.org/forums/showpost.php?p=259921&postcount=1"]Workout #1[/ame] with some alterations:
    Speed Sets:

    5 x 100 + 50 EZ @ 3:00
    1 = 25 fast, build down to 50% + 50 EZ
    2 = 35 fast, build down to 50% + 50 EZ
    3 = 50 fast, build down to 50% + 50 EZ
    4 = 100 @ 90% + 50 EZ
    5 = 100 IM for time + 50 EZ

    5 x 50 @ 1:00
    1 = smooth DPS
    2 = burst + cruise
    3 = 25 fast, 25 EZ
    4 = EZ
    5 = 50 fast @ 90%
    100 EZ

    5 x 25 @ 1:00
    1 = smooth DPS
    2 = 6 strokes fast
    3 = 10 strokes fast
    4 = EZ
    5 = AFAP
    75 EZ

    5 x 25 @ :45
    AFAP drag race from mid-pool w/race finish and cruise back
    Then I finished the night with:
    1 x Noah's Ark with paddles
    200 ez
    (solo/Rec/2950 yards/55 min)
    (total for day = 5000)
    ------------------------

    Well, I did it - my first official "two-a-day" as a Master. It was quiet tonight in the pool, and I felt like some good speed stuff would be good for me at this time, and Fort's workout here looked good.

    I went 1:02 on the fast 100, then went 1:09.00 on the IM. On the fast 50 I went 27.00, and on the fast 25 I went 12.94.

    I am ready for some supper then off to bed. Might even shoot for two swims tomorrow, depending on how the day unfolds.

    In other news, I am going to scratch the Valentine's meet in two weeks since my daughter's Chambers choir group is hosting a dinner/cabaret the same night. Obviously more important than going to a meet. I will pick up the two events I'll miss later in the spring (even though I will need swim the 400 IM as the front half of a 500 Free - the time won't be official, but I'll still get it in).

    Updated February 8th, 2012 at 09:48 PM by rxleakem

    Categories
    Swim Workouts
  11. Workout 2/8/12: noon

    by , February 8th, 2012 at 02:51 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
  12. Workout 2/5/12

    by , February 5th, 2012 at 05:11 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
  13. Shoulder stretching

    by , February 4th, 2012 at 02:57 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?
  14. Workout 2/4/12

    by , February 4th, 2012 at 02:43 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 03:14 PM by rxleakem

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

    by , February 3rd, 2012 at 02:50 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 03:00 PM by rxleakem

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

    by , January 31st, 2012 at 10:13 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 11:03 PM by rxleakem

    Categories
    Swim Workouts
  17. 1/30/12: Keeping up with the Jones (OHS)

    by , January 30th, 2012 at 12:31 PM (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 08:50 PM by rxleakem (Doesn't count for a meet)

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

    by , January 26th, 2012 at 03:17 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 10:03 PM by rxleakem

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

    by , January 25th, 2012 at 11:45 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
  20. Harvard Meet - March 2012

    by , January 25th, 2012 at 05:56 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 11:23 PM by rxleakem

    Categories
    Masters Swim Meets / Events , Planning