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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 01/13/15: noon and evening

    by , January 13th, 2015 at 10:03 PM (Maple Syrup with a Side of Chlorine)
    I have been dealing with the onset of a head cold and skipped swimming on Sunday and Monday in order to get some rest. There is a high school swim meet today at the pool, so I decided to get in a quick swim at lunchtime in case the evening was cut too short.

    200 free/200 back/200 IM drill
    500 Noah's Ark with AP
    100 kick/200 Pull/50 kick
    (Solo/Rec/1450 yds/30 min)
    ---------------------------------
    Went out to lunch with my daughter to the Blue Benn Diner and we enjoyed some great food and conversation. I had the Ratatouille Omlete and cinnamon-raisin toast - delicious! Emma also singed up to audit a class at the Bible College here in town for the spring semester on Thursday nights: she is taking Revelation and I will be taking New Testament II. Tonight ...

    100 easy free
    3 x
    25 kick/25 fly/25 pull, :10sr
    25 kick/75 swim/25 pull, :10sr
    50 kick/50 choice, regroup
    (Masters/Rec/1000 yds/45 min)
    ------------------------------------
    Rather an easy workout since we were unsure of the timing of practice. Greg and Rachel were there and did a longer warmup. I was playing around with the GoPro in order to test different taping angles. I would welcome any suggestions for mounting or positioning of the device in order to get good shots for stroke feedback. I am think that a pole mount would be beneficial for close-up above and below water shots.

    It was a cold walk home and I could tell by the way that the porch creaked that it was below zero. Current temp = -2 (the high today was around 13. At least the sun was out, highlighting the frosted white peaks of the mountains surrounding town against the beautiful blue sky.

    Updated January 14th, 2015 at 11:20 PM by rxleakem

    Categories
    Swim Workouts
  2. Workout 01/07/15: noon

    by , January 7th, 2015 at 05:17 PM (Maple Syrup with a Side of Chlorine)
    200 free/200 back/200 IM drill
    400 free with AP
    500 Shark Swim
    5 x 100 on 1:20 (came in at 1:15)
    200 loosen and out
    (Solo/Rec/2200 yds/40 min)
    --------------------------------

    Open lane today for the most part = good day. After the swim I went and gave blood. Might try the double red donation next time. Bitterly cold here in VT today, with the temps dipping below zero overnight. I guess it is January after all!

    I also entered the upcoming swim meet her in town into the USMS database. For those not desiring a trip to San Antonio at the end of April, the 4th Annual Monumental Masters Mini Meet might be just the event for you!
    Categories
    Swim Workouts , Planning
  3. Workout 01/05/15: morning

    by , January 5th, 2015 at 08:42 PM (Maple Syrup with a Side of Chlorine)
    Had a fun time on Saturday night, as Lena and I treated my workmates and spouses to a few games of bowling as a Christmas gift and we had a great time.

    After dropping the kids off to school this morning I was able to get another quick swim in, still just trying to reestabish the habit of swimming:

    200 Free/200 Back/200 IM drill
    400 with AP
    100 easy
    4 x 50 quarter's strong
    200 loosen and out
    (Solo/Rec/1500 yds/35 min)
    --------------------------------

    Updated January 7th, 2015 at 05:20 PM by rxleakem

    Categories
    Swim Workouts
  4. Workout 01/03/15: morning

    by , January 3rd, 2015 at 01:49 PM (Maple Syrup with a Side of Chlorine)
    New year means busy days in the pharmacy as insurances change, new deductibles go into effect, and the "why didn't you bill it last year" or "I didn't want it billed last year" choruses ring out. The joy of retail, which I was able to experience New Year's Eve, Day, and the day after! Be kind and patient to your healthcare professionals! I went to a Men's Breakfast with the boys this morning before heading to practice for ...

    "2015" Workout today with the group ...

    200 Swim/100 Kick/100 Pull
    4 x 25 drill together

    20 x 50, done as 5 x [50 kick/50 choice/50 pull/50 FAST]
    15 x 25, done as 5 x [easy/burst and cruise/FAST]
    1 x 25 easy
    1 x 15yard streamline

    100 loosen
    (Masters/Rec/2015 yards/75 min)
    -----------------------------------------------

    A fun workout to ring in a new year of swimming. Greg, Melissa, Rachel, Lena (yes, my wife swam today! ) swam the workout while Marie and Kevin did their own thing. As a team we will be transitioning to laying an aerobic base towards swimming the One Hour Swim at the end of the month, then speed work through the April meet at our home pool. Oh, the the team spoiled me with a nice treat: GoPro camera, which I will be able to put to use with underwater taping for stroke technique. Thanks, guys!
    Categories
    Swim Workouts
  5. Workout 12/30/14: noon

    by , December 30th, 2014 at 02:13 PM (Maple Syrup with a Side of Chlorine)
    200 Free/200 back/200 IM drill
    1 x Noah's Ark Pull
    100 easy
    200 (as 25 perfect free into 25 FAST)
    300 loosen and out
    (Solo/Rec/1700 yds/35 min)
    --------------------------------

    Final workout of the year. Looking to train for the One Hour Swim towards the end of January, then a few mini meets into the spring time. Just under 142 miles for the year, well over half of last year's total. This is to be expected with inconsistent practice schedule and no open water events during the summer. Still pleased with overall performances in competition, especially my first LCM meet.

    Updated December 31st, 2014 at 08:23 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 12/28/14: afternoon

    by , December 28th, 2014 at 05:07 PM (Maple Syrup with a Side of Chlorine)
    Easy swim after a bust weekend at work. Busy day in the adult swim lanes!

    200 Fr/200 back/200 IM drill
    1 x Noah's Ark pull
    100 easy
    1 x 200 (done as 25 perfect free into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1500 yds/30 min)
    Categories
    Swim Workouts
  7. Merry Christmas!

    by , December 25th, 2014 at 12:26 PM (Maple Syrup with a Side of Chlorine)
    Linus gave Charlie Brown some great insight this day ...

    BORKED

    May you all enjoy a blessed day, remembering the past traditions that you have continued on today and the memories with family and friends that you are making now that will have a place in this day for many years to come.

    BORKED
    Categories
    NSR
  8. Workout 12/20/14: morning

    by , December 20th, 2014 at 02:39 PM (Maple Syrup with a Side of Chlorine)
    Borrowed this idea from Karl's post in the forums ....

    12 Days of Christmas ... plus a bonus Hanukkah Set

    12. 300 Warmup: 200 Swim/100 kick
    11. Straight swim ... long and strong, focus on streamline
    10. 2 x 125 Pull
    09. Alternate easy/fast by 25 + 1 pushup or deckout
    08. 4 x 50 Quarter's Strong + 2 pushup or deckout
    07. 7 x 25 Burst and Cruise + 3 pushup or deckout
    06. 2 x 75 (pull/no free swim/drill) + 4 pushup or deckout
    05. Alternate skull/swim by 25 + 5 pushup or deckout
    04. 100 social kick (and sing!) + 6 pushup or deckout
    03. 75 choice (build by 25) + 7 pushup or deckout
    02. 50 push-pull with a partner + 8 pushup or deckout
    01. Sprint!
    (1950 yds)

    150 easy and out
    (Masters/Rec/2100 yds/75 min)
    ----------------------------

    Great practice to close out the end of the year! Everyone enjoyed the breakup of the distances and we did our best to sing and kick (at least, what we could remember of many classic Christmastime songs). With the kids on break until the end of the year, our usual Tuesday night practice has been bumped, and I will be working next weekend. A fun ending, complete with candy canes and chocolate snowmen to munch on from coach!

    We are hosting our annual family Christmas party later this afternoon, and might try to make it to the local theater for the high school's rendition of A Christmas Carol this evening.
  9. Workout 12/16/14: evening

    by , December 16th, 2014 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Had a great time at the Men's group last night at the college. It happens on the third Monday of each month, with a meal at 6pm then worship with music and a message at 7, and for those that can stay later the football game. I have been able to get to the past three meetings, but due to work it'll be a few months until I can make it again.

    I had an easy day today around the house, with some appointments to take care of. Tonight I made it to Masters ...

    200 swim/100 kick/100 pull (+100 IM drill)
    100 (skull/swim)
    4 x 25 burst and cruise

    8 x 50 on :10sr ~80% (+100 easy)
    50 kick into 50 pull (+50 pull)
    6 x 50 on :15sr [1,6 = even split, 2-5 = quarter strong] (+50 easy)
    50 pull (+ 50 pull) into 50 kick
    4 x 50 on :20sr best average (I did 100 and got out here)
    50 kick
    2 x 50 on :30sr FAST
    150 loosen and out
    -----------------------
    (Masters/Rec/2000 yds (I did 1950 yds in 45 min)

    Carol, Greg, Melissa, and Rachel finished out the workout. I talked with a buddy in the locker room; he started running a couple of years ago and was motivated by my 300 miles last year in the water to shoot for 1000 miles on land this year. He is less than 10 miles away! Even though I probably won't hit 150 miles this year, it is neat that I provided him with a crazy goal for this year. You never know who you may spur on!
    Categories
    Swim Workouts
  10. Meet 12/13/14: 2014 New England SCM Championships

    by , December 13th, 2014 at 11:19 PM (Maple Syrup with a Side of Chlorine)
    After a quiet summer and fall in the pool training, I came to the realization that I rather enjoy the opportunity to compete and decided to drop in on one of the three days of this annual December meet at the great facility at Boston University. Planning to just drive in the for the day, I signed up for four events knowing that the first would likely not start before noontime, allowing me to sleep in a little before heading out this morning for the big city around 7:30am. Here are some pictures (no filters) from the ride over the Green Mountains (about fifteen minutes from home) as we started our three hour trip):









    I warmed up in the four scy lanes in the diving well of the pool after checking in for my events, logging my standard 1500 yards. No starts or sprints but that's ok. I waited for about an hour before getting in another 200y before my first event ...

    100scm Back: 1:06.70 (33.04, 33.66). About a second off my fastest time a couple of years ago. I felt that I was slipping a bit on the second lap, so really tried to think about hand position on the last fifty. Solid time. Warmed down with 200y and sat down to wait for the relays and the afternoon's swims.

    50scm Breast: 39.40. A personal best time by .18! Good start and turn with a fluid-feeling stroke. I've never been a fan of this stroke, but know that I need to keep working on it. I then did an easy 200y to relax before the ...

    200scm Fly: 2:40.37 (34.33, 40.64 [1:14.98], 44.15, 41.24). Another PB by a just under 3 seconds! I did DPS fly for the first 175m, then swimming full stroke on the last length. With my lack of swimming I was struggling with the aerobic side of the 200, plus the thought behind the blocks that I always have ("why did I sign up for this?") After an easy 200y and a quick chat with my wife, I hopped in for another easy 100y before my final event ...

    100scm Free: 59.78 (29.45, 30.33). I was happy to get under a minute and felt tanked. Again the lack of solid base training lead to me being very tired (and in turn, sloppy) for a sprint to end the meet. I capped off the day with and easy 400y, bringing my totals for the day to: 450scm + 2800yds.

    So as I complete another day of competition, I am thinking that I will need to make training more consistent in the future especially for the meets that have multiple events over a number of days. I am also swimming with an extra 15 pounds over last year, so I'll need to commit to some tweaks in my nutrition as well to get my waist back in line. Overall, I am very satisfied with the meet, in particular the extra time spent with Lena talking about her trip to Germany and our family - twenty years ago we used to hop in the car and drive around and talk; it's nice to have opportunity to do that together again.

    Updated December 14th, 2014 at 12:31 AM by rxleakem

    Tags: boston, bu scm
    Categories
    Masters Swim Meets / Events , Open Water
  11. Workout 12/12/14: noon

    by , December 12th, 2014 at 01:53 PM (Maple Syrup with a Side of Chlorine)
    My wife made it home safely from her adventure in Germany, and brought home a lot of chocolate and baked treats! We learned that flying through Newark, while a little cheaper, is not a great option due to delays and other issues.

    The kids had a snow day on Wednesday and a two hour delay yesterday, so our current exchange son has been able to experience this fun American happening. It's actually still snowing here in Vermont, although we did not get a lot of snow. Should continue into tomorrow, but my first event at BU is not expected to go off until noon so I will have plenty of time to make the three hour drive in.

    200 free/200 back/200 IM drill
    4 x (50 kick into 50 drill)
    4 x (25 DPS into 25 FAST IMO)
    200 loosen and out
    (Solo/Rec/1300 yds/35 min)
    --------------------------------
    Stretch out swim today. Off to my son's basketball game tonight, where I will probably keep the score book again. Then an early bedtime.
    Categories
    Swim Workouts
  12. Workout 12/09/14: evening

    by , December 9th, 2014 at 09:28 PM (Maple Syrup with a Side of Chlorine)
    Had a relatively quiet day today, helping to drop my daughter's car off at the shop and then going to the hospital for some lab work which will help me to lower my health premiums at work (I passed ). I was able to get the Christmas lights up outside on the front porch and the tree, as well as a kissing ball for the porch. A winter storm is hunkering down in the area, but the temps have remained high enough above freezing that we have so far just received rain. Looks like snow may start overnight and persist into Thursday, although total accumulations should not be too much in my town.

    200 swim, 100 kick, 200 swim, 100 kick
    4 x 75 on 1:15 (rotate IMO)
    1 x 50 ez
    6 x 50 Free on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 50 Back on 1:10 (odds = DPS, evens = FAST)
    1 x 50 ez
    4 x 25 burst and cruise on 1:00
    100 loosen and out
    (Masters/Rec/1750 yds/35 min)
    ------------------------------------

    Due to the weather I was on my own tonight. I was able to sneak in a little early due to the age group team canceling practice, and walked home in time to catch most of Rudolph with the kids.

    More info for the BU meet was posted today, including psych sheets and estimated timeline.
    Categories
    Swim Workouts
  13. Workout 12/08/14: noon

    by , December 8th, 2014 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    My wife is sending in some great reports of her trip, which makes me really happy for her. Looks like the weather has been cool but dry.

    Today I started tackling the den and my many piles; everything is now organized and I need to file things away, so I should be done by tomorrow morning. Just need to tackle the garage ...

    200 fr/200 bk/200 im drill

    3 x
    - 50 DPS :10SR
    - 25 FAST into 25 easy IMO into
    - 100 kick

    4 x 50 burst and cruise on 1:10 IMO
    4 x (25 FAST into 25 easy) on 1:10
    100 loosen and out
    (Solo/Rec/1700 yds/40 min)
    --------------------------------
    Categories
    Swim Workouts
  14. Workout 12/06/14: morning

    by , December 6th, 2014 at 01:35 PM (Maple Syrup with a Side of Chlorine)
    Went to men's breakfast this morning with my son and ate too much. Bacon burps during the practice were not too gross though.

    200 swim/100 kick/100 pull
    100 skull/swim by 25
    4 x 25 burst and cruise

    4 x (50 kick into 150 pull)
    2 x (50 DPS, 75 DPS into FAST 25)
    50 easy
    2 x (4 x 25 burst and cruise, 50 easy, 4 x 25 build)
    (taped Meg, Rachel, Melissa, and Tom; Kevin sat out)
    100 loosen and out
    (Masters/Rec/2350 yds/60 min)
    ------------------------------------

    Starting in with some speed work in preparation for the meet next weekend. There are currently 391 swimmers with registration open until Monday. This year the meet is being run as a virtual North vs South Colonies meet, with the north at Boston University and the south at George Mason on the same weekend and the team scores being combined. Something new and exciting. BU info at http://scmchamps.blogspot.com/.

    Heading to a ice hockey game at Williams College this afternoon with my son - a fun time. It has been great following fellow forumites at meets this weekend - keep having a blast!
    Categories
    Swim Workouts
  15. Workout 12/05/14: noon

    by , December 5th, 2014 at 01:28 PM (Maple Syrup with a Side of Chlorine)
    Staycation through the end of next week, and very much welcomed at this point. My wife is in Berlin, Germany, visiting our two (exchange) kids and their families through the end of next week, so I am in charge of taking care of the projects I've neglected over the summer and trying to keep the house clean. Two teens don't help to facilitate that last objective! I was able to get in a short swim today at lunchtime ...

    200 free/200 back/200 im drill
    50 kick/100 pull
    100 kick/200 pull
    4 x 50 on :60 (25 perfect free into FAST stroke IMO)
    50 kick/100 pull
    100 loosen and out
    (Solo/Rec/1500 yds/25 min)
    ---------------------------------

    I read a devotional earlier this week that was swimming related, which is not the easiest to find ...
    Michael Phelps, in hot pursuit of an earth-shattering eight Olympic Gold Medals at the 2008 Beijing games, finishes his flip-turn in the 100m butterfly in 7th place and trailing by almost a full body length. Surely, this deficit was insurmountable. Incredibly, Michael was able to close the gap, literally winning by the tip of his finger. When the times posted on the giant scoreboard, everyone was stunned. Even the underwater replays seemed to defy logic.
    You can click the link to read the whole devo here (scroll to the top)

    Updated December 5th, 2014 at 01:33 PM by rxleakem

    Categories
    Swim Workouts
  16. Workout 12/02/14: evening

    by , December 2nd, 2014 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    Full pool at Masters tonight:

    2x (200 swim/100 kick/100 pull) plus 200 IM drill
    8 x 25 FR drill together
    6 x 50 FR (I taped)
    100 pull
    6 x 25 Build
    100 kick
    4 x 25 burst and cruise
    100 Pull
    (Masters/Rec/1750 yds/45 min)
    ------------------------------------
    The lanes were full and I was able to tape two folks that have not been filmed before. I taped in Sept so it will be good to see how progress is coming with regards to stroke technique.

    I ended up registering for the BU meet next weekend, but only for one day. I will be heading down on Saturday for 100 bk, 50 br, 200 fly, and 100 free. With my lack of consistency in training I opted for the one day to help support swimming in our region, and I like the BU pool.
    Categories
    Swim Workouts
  17. Workout 11/26/14: noon

    by , November 26th, 2014 at 07:06 PM (Maple Syrup with a Side of Chlorine)
    Spent the morning with my son's school bowling during their half day today, and then the snow arrived. Looks like we have a few inches so far, with up to foot or more on the way before morning. The Running of the Turkeys is on for tomorrow, but I'll probably bag it due to the weather. I was able to get in a quick swim today after bowling:

    200 Free/200 Back/200 IM drill
    2 x (50 kick, 200 pull, 100 swim with AP)
    200 loosen and out
    (Solo/Rec/1500 yds/25 min)
    ---------------------------------

    We'll be heading to my brother's house for Thanksgiving dinner tomorrow with some sides and desserts. Well, after we get some shoveling done. Enjoy the day, everyone
    Categories
    Swim Workouts
  18. Workout 11/22/14: morning

    by , November 22nd, 2014 at 05:44 PM (Maple Syrup with a Side of Chlorine)
    Borrowed the main sets from a workout that Tim posted for our masters group this weekend:

    w/u: 2 x (200 swim/100 kick/100 pull) (I did 3x)

    12 x 25 @ :45, done in 4 rounds of:
    * distance per stroke
    * high turnover w/fists
    * combination

    100 pull

    8 x 50 @ 1:10, done as 2 rounds of:
    * build up
    * build down
    * all easy
    * all fast

    100 kick

    4 x 100 @ 3:00, fast

    200 loosen and out
    (Masters/Rec/2700 yds/75 min)
    ------------------------------------

    Good group today with Melissa and her daughter Emily (home from college), Kevin, and Luiza (an exchange student from Brazil at my son's school), with Tom, Marie, and Kevin B joining in towards the end of practice. They liked the change in pace and did a great job with meeting the goals of the workout. Thanks for posting a great one, Tim!
    Categories
    Swim Workouts
  19. Workout 11/21/14: noon

    by , November 21st, 2014 at 04:03 PM (Maple Syrup with a Side of Chlorine)
    Quick swim today after a lot of extra hours at work.

    200 swim/200 back/200 im drill
    3 x (50 kick/100 pull/200 swim with AP)
    150 loosen and out
    (Solo/Rec/1800 yds/40 min)
    --------------------------------

    Lots of traffic today, so I just took it easy. Masters tomorrow.
    Categories
    Swim Workouts
  20. Workout 11/13/14: morning

    by , November 13th, 2014 at 03:43 PM (Maple Syrup with a Side of Chlorine)
    It's that time of year when personal time must us used before it is lost, so I have been picking up shifts the past two weeks plus two more over the next three weeks. I was able to get a two mile jog in Tuesday night before getting today off and swimming this morning. It was not spectacular, but felt good to get into the water:

    200 Fr/200 Bk/200 IM drill
    2 (100 kick/100 pull/100 swim with AP)
    100 easy
    (Solo/Rec/1300 yds/25 min)

    Told you it was not great! There were some obstacles in the water, so I just enjoyed a nice swim. I then got some fresh studded tires for the front end of my wife's car and went to the chapel service at the college. Off to see Red Green tonight with the family; should be a great night!
    Categories
    Swim Workouts
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