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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 10/04/12: morning(?) and noon

    by , October 4th, 2012 at 05:09 PM (Maple Syrup with a Side of Chlorine)
    Well, not really a double, but I tired.

    With rain and overcast skies still looming (remember, it is my vacation week), Greg and I canceled our plans for an OW adventure. Since my morning was quiet anyways, I decided to head up to Woodford State Park to check out the lake there, which is about 15 minutes from home. Here are some pictures, although fog was the primary sight instead of the brilliant colors that are hanging from the trees.

    Road to the lake


    Feeling a little creeped out about now ...

    So, now I pop on the suit that I had in the car and venture into the water. I setup the GPS on my phone and started into the water. Burr! Water temp was about 66, with air temp in the upper 60's. Not really a problem as I have been in colder water before, so I took some time to wade in and get "comfortable." Still couldn't see much of anything when I started swimming into the mist. After about ten strokes I realized two things - I could not really tell where I was, and the water there is clear. At this point, I made an executive decision - get the heck out!

    All I could think about the clip AZTimm left on a blog post earlier in the summer. Oh well, a lesson learned here - best to actually be able to see 50 yards in front of you when trying out a new place to swim.

    Anyway, I girded up my loins and got to the Rec for a swim at lunchtime.

    w/u: 200 Fr/200 Bk/200 IM drill

    2 x 500 FR on 7:30 with snorkel
    4 x 100 Kick on 1:50

    1 x 50 ez
    8 x 50 on :50
    - Quarter's Strong
    - 1-4 Fr (hold 34's), 5-8 Bk (hold 38's)

    200 loosen and out with snorkel
    (Solo/Rec/2650 yds/45 min)

    Still using that snorkel. I went 6:45 on the first, then 6:52 on the second, and worked on keeping spl around 12-13. Dropped the interval on the kicking down from 2:00 and was able to get 10-15 seconds rest on each. Then worked on those Quarter's Strong to make the 12.5yd sections AFAP.

    Off to my coworkers retirement party tonight, then plan to hop in for a swim tomorrow.
    Swim Workouts , Open Water
  2. Workout & Chelsea Piers (NY) passports to give away

    by , October 3rd, 2012 at 05:23 PM (Maple Syrup with a Side of Chlorine)
    I have 4 passports to Chelsea Piers that expire 10/28/12. Bowling, ice skating, health pass, batting cage.

    Any of you able to use these? Swimsuit Addict , gtpy03, Chaos, Quick? I 'won' them at a silent auction, but never made it to the city and would be happy to get them to someone that someone might know that could put them to use. Let me know


    Bench press: 10x65, 10x115, 5x125, 3x130
    Leg extensions: 10x30, 10x40, 10x40
    Back extensions: 3x10 with 5#plate

    Got home and did 3x10 "_____" where you lie on the floor, put your hands up on the kitchen table, then pull up (kinda like a upside-down pushup). I know there is a name for this ...

    Then cool-down with some mint chip ice cream in the hottub x 15min.

    Updated October 3rd, 2012 at 09:38 PM by rxleakem (Add lifting info)

    Strength Training and Dryland Workouts , NSR
  3. Workout 10/02/12: evening

    by , October 2nd, 2012 at 09:53 PM (Maple Syrup with a Side of Chlorine)
    I was still not feeling altogether enthusiastic about swimming tonight, but I was encouraged when I saw Matt and GregJS's cars in the parking lot of the Rec Center. While waiting for the age-groupers to hop out I suggested that IM set I didn't get to do yesterday, and they both were crazy enough to try it with me as the main set.

    w/u: 200 FR/200 Bk/200 IM drill

    5 x 200 done as 50 Stroke Hard + 150 DPS free, IM order rounds 1-4, then 200 IM for time on the last one. - I did ...
    - Fly (50 yds) plus Free on 3:00
    - Back (75 yds) plus Free on 3:00
    - Breast (50 yds - got smoked) plus Free on 3:10
    - Free (50 yds) plus, well, it's all free on 3:10
    - FAST 200 IM: went 2:31
    (I came in around 2:40-5 for the first four)

    4 x 50 FR Active Recovery (:45, :50, :55, :60)
    4 x 100 Kick on 2:15 (IM order)
    1 x 50 loosen those arms up for ...

    4 x 50 on 1:00
    - Hypoxic work down (breathe 4/5/6/7), FAST back to the start
    - I used the snorkel on 2-4

    10 Deep Water bobs into
    4 x 25 on :35
    - odds = 12.5 Race pace, 12.5 cruise
    - evens = 12.5 cruise, 12.5 Race pace
    (I did Bk odds and Fr evens)

    100 loosen with snorkel and out
    (Masters/Rec/2650yds/ 60 min)
    I forgot how much fun that little IM/stoke set was! It has a good blend of "get the heart pounding" on the stroke, then "settle down" into a techniquey DPS free interlude before some rest. Both Matt and Greg are excellent "evil strokers" (I like that, Fort), so I knew that I would be staring at toes but it pushed me to really work it. I then set to building each 50 of the IM and was happy with that time.

    Matt picked the kick set, and it had enough rest that I made it despite my abysmal breaststroke kick. We then went into some speed work to finish out the night and ended up tacking on some extra rest so as not to swim these too fatigued.

    So it was just us three tonight, and both these guys really pushed me to dig deeper. Greg did a fantastic job getting through these hard sets, and we all left a tad winded! I'm planning on staying dry tomorrow, but will likely hit the gym for some weights. Greg and I are looking at perhaps a lake swim on Thursday, then I'll get in on Friday before leaving on a Men's Retreat with my son for the long weekend. Maybe I can swim in the lake over there on Saturday afternoon
    Swim Workouts
  4. Workout 10/02/12: morning

    by , October 2nd, 2012 at 12:11 PM (Maple Syrup with a Side of Chlorine)
    Today was a prime example of wanting to just get out of the pool before warmups were complete ...

    w/u: 200 Fr/200 Bk/200 IM drill
    10 x 50 on :45 (5th one back, rest free)
    5 x 100 kick on 2:00
    200 loosen and out
    (Solo/Rec/1800 yds/30 min)

    Tuesday mornings are well know for being crowded, so I didn't bring my bag of toys with me. Ended up splitting a lane the whole time I was there. Felt horrible in the water, but muddled through with a focus on DPS.

    Plan to get back tonight for Masters practice and swim, with more gusto than I have now.
    Swim Workouts
  5. Workout 10/01/12:

    by , October 1st, 2012 at 05:13 PM (Maple Syrup with a Side of Chlorine)
    Played basketball last night with my son as planned. Not a large turnout with nine guys, so we played 4 x 4 with my team having a sub every five points. We played three games to 21 over 90 minutes, and then I had to leave to get home. Still need to get basketball shoes ...

    Got in today at lunch for the following swim:

    w/u: 200 Fr/200 Bk/200 IM drill

    3 x 500's done as a 400 Fr with snorkel + 100 back active recovery, all on 7 minutes
    - Rd 1: 1 x 400 (5:10)
    - Rd 2: 2 x 200, :10 SR (2:31, :30)
    - Rd 3: 4 x 100, :10 SR (1:10, :14, :13, :12)
    (started to get crowded here) ...

    4 x 100 Kick Quarter's Strong on 2:00
    2 x 200 DPS Pull with buoy (one free, one back)
    (keep avoiding traffic, keep avoiding traffic)
    1 x 200 with snorkel loosen and out
    (Solo/Rec/3100 yds/60 min)

    Not as sore from basketball. Used my running sneaks instead of my cross-trainers, which seemed to help. I'm still in organization mode at the house, and fired up my old pc with Windows 98 to aid in logging numbers so I can shred the papers I don't need to keep. Why do I mention this? Not sure ... Thought That Guy might get a kick out of it Anyways, I was sucked into watching The Promise on Hulu - really interesting series. Missed the last half of the fourth and final episode to go to bball, so I need to finish watching that. This is why I try not to watch the boob-tube: too distracting.

    Slept in again today. The swim was good. I had intended to get into the water 30 minutes early but went for a walk with my wife so just swam for an hour. I forget where I saw that main set - could've been an old pwb workout or maybe from the marathon swimmers forum. I forget. Goal is to descend add-up time 6-8 seconds as you go through, which I accomplished (5:10, 5:01, 4:49), and kept the snorkel in check for the most part.

    I was going to go into a nice 200 stroke set I found from my blog in October of last year, but there were too many people in the lane. I just went to near-IG mode with some kicking and technique work. Did some nice conversing with lane-mates as well

    Off to the shredder!
    Swim Workouts
  6. Workout 09/29/12:

    by , September 29th, 2012 at 11:45 PM (Maple Syrup with a Side of Chlorine)
    Coached the morning Masters group today during our open house. GregJS and five others made it out and I think everyone left a tad tired, so I did my job well. Meg noted that she has had some interest, but folks plan on starting back when the fall session starts in two weeks.

    This evening I jumped in and did:

    w/u: 200 FR/200 BK/200 IM drill

    2 x Noah's Ark on 7:00 with snorkel
    - 1st: FR pull with buoy (6:32)
    - 2nd: FR swim (did extra 50: 6:51)
    1 x 50 EZ

    4 x 125 IM's on 2:00
    - fly-bk-br-fr-fr, bk-br-fr-fly-fly, ...
    4 x 50 kick on 1:00
    4 x 75 IM rotations on 1:30

    200 w/ snorkel loosen and out
    (Solo/Rec/2850 yds/50 min)

    My arms were tired after the Ark's, probably from the swimming as well as moving some furniture in the basement in my attempt to organize. I ended up doing half of the flys in the IM's as single-arm since I figured drill is better then poor technique.

    Planning on some basketball tomorrow night, after I look at some basketball shoes. My cross-trainers are low-tops, and my knees have been bothering me since last weekend.

    Here is my final yield for jelly this season, assuming the rest of the vines are picked clean by friends. You'll notice Nila modeling for your viewing enjoyment ...
    Swim Workouts
  7. Workout 09/28/12:

    by , September 28th, 2012 at 10:25 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 Fr/200 Bk/200 IM
    5 x 200 Fr on 2:50 dps with snorkel
    4 x 100 kick on 2:00
    - all out 25 shuffled first to last
    1 x 50 ez

    4 x 75 on 1:10 pull with buoy
    - o back, e free
    30 sr
    2 x 100 on 1:15 fr with paddles, right into
    4 x 75 on 1:10 swim fast
    - held :56 for bk, :51 for fr

    200 w/d with snorkel
    (Solo/Rec/3050 yds/50 min)

    Great swim tonight after feeling crummy all day. Of course, today is the first of twelve days of vacation with rain and cool temps so I lacked motivation.

    I tried to vary the workout a bit. I was able to again hit all the turns with the snorkel, although they are not as natural with the dorkel. Maintained a stroke count of 12-3 per length and good form throughout. Went after a faster rotation on the 75s and worked that last round.

    Tomorrow is the open house for our local Masters club, which I am going to start coaching. We'll start in October for a twelve week training cycle looking to improve techinique and also speed (as the two concepts are connected).
    Swim Workouts
  8. Workout 09/25/12:

    by , September 25th, 2012 at 09:38 AM (Maple Syrup with a Side of Chlorine)
    Recovery day ...

    w/u 200 Fr/200 Bk/200 IM drill

    1 x 400 kick
    2 x 150 Fr on 2:00
    75 ez, 100 IM timed (1:14.6), 25 ez

    200 loosen and out.
    (Solo/Rec/1700yds/30 min)
    Swim Workouts
  9. Workout 09/24/12:

    by , September 24th, 2012 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill
    8 x 75 on 1:20
    - 1 thru 4: kick
    - 5 thru 8: 50 kick, 25 swim IMO

    6 x 100 Fr on 1:35 DPS with snorkel (flipped each turn)

    1 x 300 Fr on 4:00 with pull buoy, no breathe in reds
    3 x 100 on 1:30 (Fr, Bk, IM)
    2 x 150 Fr on 2:05 pull with buoy

    6 x 50 Fr on :40 strong with paddles
    300 w/d with snorkel various skull, drill, smoothed stroke
    (Solo/Rec/3300yds/60 min)
    I was beat from basketball last night! My left ankle, previously broken from a snowboarding accident ten years ago, always swells up after running, so that is annoying. Quads were a tad barky today, too. Slept poorly as well, so I stayed in bed late today and took it easy. Finished rounds 4 thru 9 of jelly making and now I am blogging from the hot run, not an easy task!

    Plan to swim tomorrow am before work, then hit the pool again on Friday. Have a good week, everyone!
    Swim Workouts
  10. Workout 09/23/12: Bball

    by , September 23rd, 2012 at 10:52 PM (Maple Syrup with a Side of Chlorine)
    Well, true to form, I was better at dribbling than shooting, as evidenced by the foam from my mouth gently falling with the sweat onto my dry-wick tee-shirt!

    Played four games over 95 minutes, with a five minute break between games. Haven't played since June, but I am in better running condition (as it were) than the last time I played after an extended break. I even scored 8 points on the night and had a couple of steals. Hopefully we'll keep getting together for games, which happen on Sunday evenings at the Christian School my son goes to. It is a "fun" alternative exercise for me and I enjoy spending the time with my son, who scored 12 points (but who is counting?)

    Oh, here are the results from the first night of jelly making - all this from three rounds containing four cups (each) of straight grape juice, and a lot of sugar! I have enough juice made right now to cook up another 6+ batches, which should cap me off for the season. My wife is bartering grapes with one of her friends for farm-fresh eggs and pumpkins.

  11. Workout 09/20/13: evening

    by , September 20th, 2012 at 09:03 PM (Maple Syrup with a Side of Chlorine)
    w/u: 150 FR, 150 Bk, 200 IM
    10 x 50 on :45 (#5+10 = BK)
    500 FR with snorkel (25 DPS, 25 drill)

    Go Four times through:
    - 200 FR pull with buoy on 2:50
    - 4 x 50 FR on :50
    -- Round 1/3 = Quarter's Strong
    -- Round 2/4 = Burst 6/8/10/12 and cruise
    - :30 sr between rounds (next top or bottom)

    200 with snorkel (skull/dps by 25) warmdown
    (Solo/Rec/3300yds/65 min)

    Did I mention that I forgot my goggles at noon? I did,so I made sure to bring them tonight. Good workout, despite a crowded pool when I first got it. Still getting used to the snorkel, but think it would be more beneficial for training LCM (less turns). The main set was tough; I stopped the intervals off a tad the 50's for a little more rest, plus took :30 between rounds. I intended to descend the 200's, but went 2:29, :31, :34, :30 - really pushed the last one. Quads sore from earlier, so I dropped a kick set.

    Now back to juicing some grapes
    Swim Workouts
  12. Workout 09/20/12: noon

    by , September 20th, 2012 at 01:47 PM (Maple Syrup with a Side of Chlorine)
    Did some followed by a brief swim:

    Rowing Machine: 15:07, 3529 meters
    (Note: they physically move under 1:55m/500 pace)
    Back extensions: 3 x 10 @ 0/5/10# per round
    Bench Press: 3 x 10 @ 65/95/105# per round
    Seated leg extensions: 3 x 10 @ 30/40/50# per round

    After a quick talk with the director and auatics director of the Rec related to upcoming changes to the local Masters program as well as thoughts about the "new" pool, I gingerly hopped in and ...

    Kick with board: 150yds flutter
    Kick w/o board: 150yds back
    Swim 300 yds long and strong
    (Solo/Rec/600yds/15 min)

    Made the trip to Philly and back yesterday to drop Emma off to school at Drexel. Thankfully no major issues on the road or there - they actually had a very streamlined process for checking into the dorms (with street closures and free garage parking), so that was good. Left the house at 8am, got to Philly around 1pm, then left at 5 and got home around 11pm. Long day!

    (Life, packed away before entering the dorm)

    Was able to meet her roommates and also get all of her books as well as some odds and ends for the dorm room before a quick bite there. It was hard leaving her there, but I trust that this is where God wants her to be, and He has equipped her with all the tools to do good things there, both in the classroom and out. I am blessed with a tenderhearted young lady who is a lot more adventurous than me, and I am waiting to see all that she experiences there. It'll be different around here; lonely.

    I was able to sleep in this morning, and after a quick breakfast headed out the vineyard to start the grape processing for the year. As you may recall, we have about 50 feet of Concord vines in the back yard, and I am the chief jelly maker in the house. My attempt at last year was not completely successful, partly due to not using enough grapes. We have a bumper crop again this year, and we are processing jelly/juice earlier than normal so I'll give the wine another shot after the jelly is done. It didn't help that I forgot about it in the basement and never took the must off.

    Plan to get back into the water a bit later this evening for a good workout - I ate at Five Guys on the way home last night so I feel the need to work off some of that lumper of a supper I had (anyone have an extra Lipitor to send my way?).

    (*This meal is approved by James Adams)
  13. Workout 09/17/12:

    by , September 17th, 2012 at 08:44 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM drill
    4 x 100 FR with snorkel on 1:30

    5 x 100 kick on 2:00 (Fr/Bk/dolphin/Fr/Bk)
    4 x 125 IM's on 1:40
    - 25 drill/25 kick/25 drill/50 swim fast
    - Rotate through IM order (Fl/Bk/Br/Fr, Bk/Br/Fr/Fl, ...)

    3 x 200 FR on 2:50 (descend 1-3)
    8 x 50 on 1:00
    - 1,6,8 = DPS (ez)
    - 2-5 = Quarter's Strong
    - 7 = FAST! (went 28.7 from push)

    4 x 50 FR drill continuous with snorkel w/d
    (Solo/Rec/3200yds/60 min)

    Had a good swim tonight (first one over 3k in an hour). It was relatively quiet in the pool, which I credit the relatively nice weather outside for helping. We have had some cool mornings here in the northeast (40's), but it is getting into the mid-70's so folks are trying to squeeze in their final outings before moving inside for the remainder of the fall.

    Still working on using the snorkel. I have kinda given up on flipturns at this point since I come off the wall looking like this so I just do open turns. Maybe I need to tighten it more? I came in around 1:40 on all the kicks, which were hurting towards the end of the set. I then added in the stroke work to start waking up those muscles that have been asleep for awhile.

    Matt was swimming tonight, after dropping off the face of the pool deck since May. He is really fast, and was doing a pull set during my 200's so I tried really hard to catch him, aiding my ability to descend them (2:31, :28, :26). Wiped me out pretty good! Then I worked in some speed play before loosing up.

    I feel strong in the water, thanks no doubt to the weights I've been doing over the past feel months. I know that they are not quite up to the program that Jazz set up, but they are helping. I bought a pull/chin-up bar, and do 4-6 sets of 10 every day. I need to start back in with pushups and some core work. I notice that if I am not rotating enough with Freestyle my right shoulder clicks. Not really painful, just noisy. Time to start up the shoulder stretches in earnest again.

    Finished some last minute shopping with my daughter today in preparation for move-in day on Wednesday. I would have liked to stayed the night and dropped in with Tom for a workout, but it looks like I will have the joy of making the round trip in one day to Philly (about 10 hours total in the car). Once all of her stuff is there we will be looking to take the train into the new station on 30th Street, which given the gas prices and mileage on the car is actually cheaper than driving. Maybe then I can sneak into the pool at Drexel or UPenn ...
    Swim Workouts
  14. Workout 09/15/12:

    by , September 15th, 2012 at 05:32 PM (Maple Syrup with a Side of Chlorine)
    After a meeting with Meg and Jill, who have been running the masters program in our town for the past few years, we hopped in for a workout today. It was great to get together with everyone again, and my wife even hopped in and swam with the team today!

    w/u: 300 choice

    Pick a distance pyramid (and your rest):
    A B C D
    50 2 2 3 3
    100 2 2 3 3
    150 1 2 2 3
    200 1 1 1 2
    150 1 2 2 3
    100 2 2 3 3
    50 2 2 3 3
    1100 1400 1700 2200

    (Team/Rec/2500yds/55 min)
    I started off giving my wife some things to think about with her stroke, and suggested that she have fun and not overdo it. Lena has never swam on a team before, and in the nineteen years we've been together she has never swam for fitness, either. She ended up staying the water for the whole hour, just taking a length at a time and playing with the kickboards and pull buoys. I'm really proud of her!

    I did the "D" pyramid, kicking the 50's, stroke on the the middle 50's of the 150s, and keeping everything aerobic with :10-:15 sr. I used the last set of 50's as warm down. I split the lane with GregJS, who came over to swim what was to be his first "team practice" since high school. He picked the D send offs as well, and did a great job swimming a bit differently than normal - great job today too, Greg!

    In the meeting we talked about transitioning the team towards a more unified group. I have the USMS coaching certificate now, so I will start writing workouts and also stand on deck for half of the Saturday practices (I can make every other with work, and still not any of the Tuesday night times) providing instruction and helping folks track progress. We are looking to pick two meets a year as focus meets (December and March/April), then move towards OW training in the summertime. I'd love to see more of our members compete, and with some slight modifications to our current structure we should be able to get some more folks interested in swimming for health.
    Swim Workouts , Planning
  15. Workout 09/14/12:

    by , September 14th, 2012 at 07:01 PM (Maple Syrup with a Side of Chlorine)
    w/u: 200 FR/200 BK/200 IM drill

    400 snorkel playing around
    5 x 100 kick on 2:00
    - FR, BK, dolphin, IM, Mighty Mouse
    6 x 75 on :10 sr
    - 1-2: FR (56's)
    - 3-4: BK (60's)
    - 5-6: FR (55's)

    400 snorkel playing around/warming down
    (Solo/Rec/2350yds/45 min)

    Can you tell that I recently got a new toy?
    Figured I would try it out today on some easier portions of practice like the instructions suggested. Yeah, I read instructions (most of the time). It is wobbly during flip turns, and I determined that it is more of a choking hazard when swimming fly. Fun to play around with it.

    I am still just easing back into workout mode again and just increaseing duration of swims at this point (both time in the water and also distance). Masters practice tomorrow, which should be fun.

    Also fun is the annual Bennington Car Show happening this weekend in town. Lots of great old cars and bikes rumbling through town. I saw four of these today!

    Updated September 14th, 2012 at 07:35 PM by rxleakem

    Swim Workouts
  16. Workout 09/13/12: OW

    by , September 13th, 2012 at 08:28 PM (Maple Syrup with a Side of Chlorine)
    Missed my plan swim on Wednesday before work, but I got up this morning and took a ride after a quick breakfast to the Harley dealership in Troy, NY, with a quorum from my Wild Hogs group (Big Jim has been MIA all summer with alternator issues). Fun looking around, especially since I ride a Yamaha and I hear a lot of from my buddies about this. Oh well, I just roar by them on the hill climbs

    After the trip, as planned, I rode over and met up with GregJS and we hopped into Harriman Reservoir, the same that I swam a few months ago. The forecast for today was delightful - lower 80's for a high with 100% sunshine, and it was right on. Greg has been dabling with OW this summer, and we figured to just have a relaxing swim and turn around when we felt like it to finish up.

    The water was considerably lower than the last splash (I'd say five feet lower, and forgot to snap a picture), but the reservoir is deep enough that we had a great swim. Temperature of the water was probably high 60's (I need to get a thermometer - Susan, where'd you get yours?), as it was cool but not freezing. By the end, we were a little chilled though.

    We swam to the first point, and Greg was feeling good so we continued on to the next point, just past the public beach area. There was one boat in the water as we started, another joined about 20 minutes in, and there were 2 trailers and a boat launching as we went past the beach area. We both wore neon caps and I had the swimmer buoy with me; the boats didn't bother us as we stayed close to shore. After a little while Greg popped on the buoy and swam with it for the duration of the swim - what did you think of it? Full sunshine, the trees are just starting to turn colors, and it was a great day to swim. We ended up totaling 1.87 miles in 1 hr, 18 min round trip; you can check out the map here.

    I was mentioning to Greg that this past week has been tough - change in schedule so I worked seven straight days and have been fighting a very poor decision by the corporate pharmacy office related to a remodel our pharmacy is slated to get in the coming months. Today is also the tenth anniversary of my dad's exit from this world and into Eternity , so between the motorcycle ride and swim I had some welcomed distractions. I posted this link to a slideshow I put together of old photos on my facebook, and I'll share here as well if you are interested in looking at it.
    Open Water
  17. Workout 09/10/12:First day back to the Rec

    by , September 10th, 2012 at 09:58 PM (Maple Syrup with a Side of Chlorine)

    Felt great to hop into the pool for this first time since June. The renovations to the pool area look great - they bumped out the western wall along lane one about four feet, revealing new gray tiles o(since they couldn't find leftover beige and orange from the 70's) and a bright whitewashed wall. That means more spectator space! Energy efficient lighting has been added, although just around the perimeter of the pool, so it is a little dark in the center (might be better when sun comes through the new windows on the upper part of the wall). Did I say ?

    So what to do? Since I only swam six times last month, I decided for an easy mile, complete with plenty of breaks throughout.

    3 x 200 swims for w/u
    5 x 100 FR on 1:30
    - 1:03 on the first, then held 1:12's DPS
    5 x 100 BK on 1:30
    - Toned down TG approach: 5 SDK's, max 9 strokes per length
    50 EZ and out
    (Solo/Rec/1650yds/35 min)

    I might suggest that they move the analog clock since the new lighting casts a glare on the bottom half of the clock. I also chatted with one of the age group coaches about splitting costs on a portable clock for the shallow end, we shall see.

    Plan for the rest of the week? Hope to get up early and join the Tri Train before work Wednesday, then meet with GregJS for an OW adventure on Thursday, something on Friday, then Masters practice on Saturday!

    Updated September 10th, 2012 at 10:47 PM by rxleakem

    Swim Workouts
  18. NSR-ish weekend thoughts ...

    by , September 8th, 2012 at 12:13 AM (Maple Syrup with a Side of Chlorine)
    This Saturday, my buddy Trent is swimming backstroke ten miles to Block Island off Rhode Island, where he was run over by a boat and suffered a spinal cord injury. He is raising money for the same, and you can see his story here:

    I raced with Trent during the NEM 10k last fall, and then at Harvard this spring.

    In other news, the Rec is set to open on Monday, barring any unforeseen issues.
    Article here:

    Click image for larger version. 

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    Updated September 8th, 2012 at 12:20 AM by rxleakem

  19. Workout 09/05/12:

    by , September 5th, 2012 at 08:11 PM (Maple Syrup with a Side of Chlorine)

    Rowing machine: 15:06, 3716 meters (better than I thought based on how I'm feeling)
    -2 x 3 x -50#
    -2 x 3 x -40#
    -4 x 3 x lug o' Leake
    Seated leg press: 1 x 10 each at 170#, 190#,210#
    Back extensions: 1 x 10 each at 0#, 5#, 10#
    Bench Press: 1 x 10 each at 65#, 95#, 115#

    It has been confirmed that pool will reopen on the 10th.
    Still trying to use the free transfer to one of the local gyms in order to save money - first time in the gym in a week and a half. No swim was set up down in the Berkshires tonight, but I might sneak one in with a kid I used to coach tomorrow on his stop through town to visit his folks.

    Looking at the scale = +10# in the past month. Makes sense as I swam a total of 6 times and didn't really alter my eating habits enough with the reduced caloric burn. Pigging out at the fair on Sunday did not help matters, either.

    Funny story: the gal at the reception desk asked if I was a rower on my way out. I told her I am a swimmer, so maybe I have an inclination to water sports in general.
  20. Workout 08/31/12:

    by , August 31st, 2012 at 11:32 AM (Maple Syrup with a Side of Chlorine)
    Ah, finally back to some water. This marks my second trip to a pool (with 3 OW swims), so August was not very active in the Green Mountains. It has been a time of relaxation that I will dub "recovery" to make myself feel better.

    Anyways, not too exciting today ...

    200 FR/200 IM Drill w/u

    400 FR
    200 kick
    200 drills FR
    200 drills stroke
    4 x 50 Quarter's Strong FR
    200 DPS fly stuff (thinking of That Guy's helps)
    100 float
    (Solo/Hoosick Falls/1900yds/40 min)

    So marks the end of the outdoor pool over in Hoosick Falls. Is was my first time in an outdoor pool since high school in the 90's, when we would swim meets in Manchester, Rutland, Burlington, Springfield, and Brattleboro, VT, as well as Charleston and Walpool, NH. They used to have the VT Summer meet outdoors in Vergennes, which was a great meet because in '86 they started to park a Ben and Jerry's ice cream truck in the parking lot, fueling us little ones on Mint Oreo Cookie (my favorite: ), and my folks would stop at the A&W just south of Middlebury on the way home. I am happy to report that swimming still involves dining for me to this day.

    As I was saying, today was the last day of swimming at HF. Latest word on the Rec Center in town is ok I suppose: our local indoor pool has been closed since the first of July for rebuilding of the pool wall, and that construction appears to be complete. A friend mentioned that the planned reopening is not this coming week but the following, so that is a bummer. I still have some OW possibilities that are open, so I will just keep taking it easy until the Rec reopens and I can refocus for the short course season(s) to come.

    I am also dabbling with some ideas towards taking a more central role in the Masters program in town, as in coaching. It would involve giving up some of my own swimming time , but I would really like to see not only the training but also competition side of things increase. We are a workout group under the New England Masters umbrella, and I am thinking of introducing a new team name and logo (the Bennington Area Master's Comets isn't doing it for me). I am thinking Monument Masters (an ode to our beloved Bennington Battle Monument), or the other option is to branch out from the Age Group team in town. Anyone have any thoughts of either option?
    Swim Workouts