View RSS Feed

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 10/20/11

    by , October 20th, 2011 at 07:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - bet you didn't see that coming ...

    200 Fr/200 Bk/200 IM drill w/u
    8 x 50 Kick set on :60
    - IM order
    (1000) On to some 600's ...

    2 x
    - 300 Pull on 4:00
    - 200 FR fast on 2:30
    - 100 Kick on 1:00

    6 x100 Free on 1:20

    3 x 200 CONTINUOUS with paddles @75-80%
    - 200 Fr/200 Bk/200 Fr
    - Focus on stroke technique and streamlines

    2 x
    - 2 x 50 skulling on 1:20
    - 2 x 50 25 SDK/25 swim on 1:00
    - 2 x 50 FAST on :40

    100 junk w/d

    (4100 total - 68 minutes)
    ------

    After yesterdays short swim, I was happy to get a longer distance workout in today. After doing the biweekly recycling run and bottle return with my daughter (due to the school strike), I helped my wife with a small project. Since the weather was delightful today, I was able to get a 2 hour motorcycle ride in before swimming tonight. You can tell where Hurricane Irene washed out roads due to the newly paved spots and shinny guardrails, and Mass Rte 2 from North Adams west is still closed - horrible.

    Swim felt good. I will usually check out blogs for ideas, but most of this was on my own tonight. I settle on a distance to repeat (filling it with different sets) to keep track of final yardage, and tonight was a 600 night.

    The first set I was able to come in at 2:24 for both 200's, so I was excited about that. For the 100's, I went 1:03, then held 1:06-1:09. On the paddle set my splits were:
    FR: 34,36,36,37
    BK: 41,41,41,40
    FR: 36,37,36,36

    On the last set of 50's, I went 27/29 for FR the first time through, then 31 on a FLY an 28 on FR. Then I hurried up to get out because the swim team was filing in: I remember as a kid waiting for the old folks to get out, so I try to make sure I am out on time for them now.
    Categories
    Swim Workouts
  2. Workout 10/19/11

    by , October 19th, 2011 at 01:23 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    200 FR/200 Bk w/u

    4 x
    - 100 Kick on 2:00
    - 100 Swim on 1:30

    6 x 50 FR fast on :50

    300 drill w/d
    - Reverse Catch-up, 11/high elbow, thumb drag

    (1800 total in 35 min)

    ----
    Very short swim today as I had to go into work on my day off to give flu shots. Since I went in the morning, I had to battle the traffic in the water, so kicking quickly became the focus. After reading a lot of blogs, and knowing my own dislike for doing it, I figure to go faster I need to be a better kicker.

    Just tried to get to a mile in to keep up with the flog. Also, our town's teachers went on strike this morning, which cancels the week's football/soccer games and clubs, including my daughter's Senior night and fire baton twirling.
    Categories
    Swim Workouts
  3. Workout 10/17/11

    by , October 17th, 2011 at 11:42 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    Quote Originally Posted by mojo flyer View Post

    Thursday, 20 October 2011

    Based my swim tonight on mojo's, with some changes:

    200 FR/200 Bk w/u
    3 x 100 on 2:00 50 REVERSE catchup+50free
    10 x 50 on 1:00 Kick to Swim - See Below
    5 x 200 on 2:40 (last one IM)
    10 x 50 on :45 Pull
    2 x (2 x 50 fluter kick, 1 x 50 back kick on :60, 1 x 50 Fr fast on :45)
    2 x 100 on 2:00 50 REVERSE Catchup+50swim
    (3,300 in 60 min)

    Thought: Aerobic Pace
    Drill: Try Reverse Catchup - each arm swims individually as in regular catch up drill except the arm stops at the hip and waits while the other arm cycles around. Works arm strength and body core.

    On Set #3 and #7 - Go 10 x 50's on a descending interval 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35. Begin by Kicking until you can't make the interval then switch to swimming.
    ------
    A good swim tonight. The reverse catchup drills were interesting and I will likely do them again. I made all but the last kicks as kicks, and changed to 200s for some distance (2: 24, 32, 26, 20 proving yet again I can't hold a pace in distance to save my life). I held :32-5s on the pulls, and felt tired but good after the practice. Had to get out 300 before I wanted due to Aqua Zumba taking over the pool.

    Thinking of a scm meet in Maine on 11/13, then maybe two days at NE Champs in December...
    Categories
    Swim Workouts
  4. Workout 10/15/11

    by , October 15th, 2011 at 12:25 PM (Maple Syrup with a Side of Chlorine)
    Team practice (Bennington Area Masters) at Rec - Jill's workout (scy)

    300 w/u

    Pyramid (base :30/25 for all):
    4 x 50
    3 x 100
    2 x 150
    1 x 200
    2 x 150
    3 x 100
    4 x 50

    200 Kick

    4 x 100 IM
    - 25 Fly, 75 Bk
    - 25 Fly, 75 Br
    - 25 Fly, 75 fr
    - 100 IM

    6 x 75

    200 w/d
    (3350 total, around 80 minutes)
    -------
    My twice a month opportunity to swim with the local Masters team. Most of the swimmers are triathletes, and this year I am one of two that are registered with USMS. It is a great mix of former college swimmers, Ironman/women tri's, and folks new to the sport for fitness.

    I swam with Jon, Carol, and Bethany. Jon worked up to a half-Ironman tri this year and got me hooked up with the lake swimmers in Massachusetts. Carol used to swim in college, and also did a half-Ironman this year (and I coached her son 15 years ago on the town team - he is now an Olympic cross country skier). Bethany is in town as part of the flood relief construction crew, and swam the 10 mile Kingdom swim in northern VT this year - she is also the only other swimmer I have seen with the "Go The Distance" swim cap on. They all helped to push me along, which felt great.

    On the way up the pyramid I swam, holding :29-31 on the 50s, 1:02-1:04 on the 100's, did a 200 IM, then pulled my way down, holding 1:06-1:08 on the 100's and :33s on the 50.
    For the 75's I did Pull/Back/kick, repeat.

    Felt strong throughout, and was able to get a bit more rest than normal (fine by me). I was asked by Jill to add some instruction to the practices as the year progresses, as the folks a few weeks ago enjoyed the drills we worked on. I might see if I can swim a bit with the town's swim team before the Master's practice, so that I can keep my swim time up while lending a hand to the other swimmers. That is one of the most important things we can do - share our love for the sport of swimming.
  5. Workout 10/14/11

    by , October 14th, 2011 at 08:31 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy):

    500 w/u
    - 200 FR, 200 BK, 100 FR drill that gobears mentioned here:
    Quote Originally Posted by gobears View Post
    On to the main set from Opportunities for Greatness workouts:
    Quote Originally Posted by mojo flyer View Post
    Thursday, 13 October 2011
    -----
    Go THREE times around:
    1 x 50 on 1:00 EASY
    1 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    2 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    3 x 50 on :50 FAST
    1 x 50 on 1:00 EASY
    Then I went on to a broken 500 (I saw that idea from posts that pwb and Chris had earlier):
    - 5 x 100 FR Pull with buoy
    - 1-2 with 10 SR
    - 3-4 with 20 SR
    - 5 FAST

    300 w/d

    (2800 total: 45 minutes)

    -----
    First time in the water since Tuesday morning (that Wednesday early am practice did not happen). As mentioned in a previous post, I am looking at other blogs for ideas since most of my work is solo and it has been a long time since I coached.

    On mojo's main set, one and two were Free (held 35-36 for EZ and 29-31 for fast), and the third trip through was Back (40-41 EZ and 34-36 fast) with an extra 5 seconds rest.

    My times for the broken five pull were 1:12, 1:14, 1:11, 1:13, and 1:06 (aggregate = 5:56). I was thinking about my arm as a big paddle from the drill that gobears shared, and did not split that too evenly. Having never been a distance guy, I still don't understand how you can crank out the even splits the way you do. I am lucky to negative split! haha

    I have started the first attempt at wine making - all six gallons! I should have an idea around NE Champs if it turns out correctly. I also will be making another 50 jars of jelly this weekend, with more grapes on the vines ... Watching one of the Harry Potter movies with the kids, then off to bed to get ready for a team practice in the morning. Swim fast this weekend, everyone.

    Updated October 14th, 2011 at 08:33 PM by rxleakem (add photo)

    Categories
    Swim Workouts
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	299654_2507654139041_1483682706_2770183_1948225825_n.jpg 
Views:	135 
Size:	86.8 KB 
ID:	6767  
  6. Workout 10/11/11

    by , October 11th, 2011 at 09:36 AM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    600 w/u (200 FR/BK/IM drill)

    4 x 100 kick on 2:00

    1 x 500 pull with buoy
    - (25 dps/25 fast, 50 dps/50 fast, ...)

    4 x 100 IM continuous
    - cycle IMO (1st=Fly, 2nd= back, ...)
    - Drill/Kick/Drill/Swim

    4 x 50 Free on 1:00
    - descend 1-4

    2 x 50 Skull/ underwater dolphin kick on back by 25

    200 junk w/d

    (2400 yds total)

    -----
    My arms felt tight today after not swimming for four days. I try to get in the water after a max of three days off, but the holiday yesterday pushed it to four. I swam this morning, so there was no room to do a set workout and I had to base some of the times on traffic in the water. I might try to go early tomorrow before work, but plan to get back into the water on Fri solo and Sat am with the Masters team.

    Oh, I also picked up the wine making kit. The carboy holds 6 gallons, and I probably have the 80 pounds of excess grapes needed, so I will embark on making 30 bottles of wine this week. Wow, I was looking to try a few bottles ...

    Updated October 11th, 2011 at 09:39 AM by rxleakem (Total yards)

    Categories
    Swim Workouts
  7. New England Masters 10K Championship Results

    by , October 9th, 2011 at 09:08 PM (Maple Syrup with a Side of Chlorine)
    Here are the official results from the New England 6+ mile OW Championships last month, my first at this distance. I also received my medal in the mail this week from this really enjoyable race. Also, it looks like proceeds from the race will be able to provide close to $1000 to the Leukemia and Lymphoma Society!

    Name Time
    10k
    Andrew H. 02:12
    Ryan S. 02:41
    Doug S. 02:42
    Trent T. 02:45
    Michael L. 02:46
    Albert G. 02:46
    Michael S. 02:54
    Chris L. 03:16
    Michael S. 03:20
    Victor Y. 03:32
    Bill E. 04:00
    Lou S. 05:55

    Morgan S. 02:34
    Charlotte B. 02:48
    Elaine H. 03:14
    Paula Y. 03:17

    5k
    Matt G. 01:13
    Kaan D. 01:19
    Thomas N. 01:23
    Josh S. 01:25
    Donald S. 01:29
    Al H. 01:29
    Antoine L. 01:30
    Paul D. 01:34
    Steve S. 01:42
    Joe S. 01:51
    Rich H. 01:51
    Mike G. 01:56
    Jim P. 02:02

    Ellen A. 01:17
    Jill L. 01:17
    Kayle S. 01:17
    Donna N. 01:23
    Stephanie H. 01:25
    Suzanne K. 01:26
    Ali M. 01:33
    Kathy L. 01:36
    Jill L. 01:40
    Christina L. 01:49
    Maura T. 01:50

    Updated October 9th, 2011 at 10:55 PM by rxleakem

    Categories
    Masters Swim Meets / Events
    Attached Thumbnails Attached Thumbnails Click image for larger version. 

Name:	296219_2489850853970_1483682706_2758464_964183068_n.jpg 
Views:	288 
Size:	62.5 KB 
ID:	6764  
  8. Workout 10/06/11

    by , October 6th, 2011 at 07:07 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    400 w/u (200 FR, 200 BK)

    8 x 50 kick on :60

    100 FR drill

    2 times through (Pull 1st, swim 2nd):
    2 x 100 FR (dps/fast by 25) on 1:40
    2 x 100 FR (dps/fast by 50) on 1:20

    100 drill IM order

    400 FR with paddles
    (25 dps/25fast, 50/50, 75/75, 50/50)

    8 x 25 on :30 FAST IM order

    200 junk w/d
    ------

    I made some more grape jelly this morning, then picked up some more supplies for the garden with my wife before heading out for a motorcycle ride with my new helmet. Was able to squeak in 65 chilly miles - just happy to be out on the bike for the first time in almost a month.

    After helping some in the garden and getting dinner started, I was running late to the pool tonight and just was not all that motivated. I settled on a 400 theme for the evening, with some lower yardage sets with more rest than I am used to.

    I noticed that on the main 100's set if I breathe every two strokes I was gassed by the end of the 100, but felt a little better if I could breathe every 3/4 strokes. For the pulls I held 1:08-1:10, and the swims I held 1:04-1:07 (really feeling slow on the last one). Focused on my catch and pull with the paddles.

    I now will work through the weekend, and found out that the pool is closed Monday for Columbus day. Planning to juice some grapes tonight and use it to make more jelly this weekend. I also ordered that wine-making kit, which should be in next week (a special trial for my wife). Also, the AHL team in Albany has its first game Saturday night, so my son and I are going to head over after I get out of work. Be safe, all.
    Categories
    Swim Workouts
  9. Workout 10/05/11

    by , October 5th, 2011 at 09:01 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec scy

    600 w/u (200 FR, Bk, FL/BR drill)

    2 x 500 FR on 6:45
    1st= Pull (went 6:16)
    2nd= Swim (went 6:26)
    (25 dps/25 fast, 50 dps/50 fast, 75 dps/75 fast, 100 dps/100 fast)

    5 x 100 IM continuous
    (drill, swim, drill, fast), Shuffle thru IM order

    4 x 125 on 2:15
    (75 kick on 1:30, 50 fast swim on :45)

    10 x 50 Stroke work continuous

    200 junk w/d

    (3300 yd total)

    ---------
    Spent the day in the garden helping my beloved with some projects, including a path way between the plants and the grapes. Roto-tilling chilling.

    In a 500 mood tonight, and saw some other folks on blogs doing the ez/fast alternation, so I gave it a shot. The second one was tough, and I felt as bad as the time indicates.

    On the 125's, I was able to hold :29, :31: :30 on the free and :36 on back. The stroke work went well, and I tried some single arm FR drills with my other arm at my side - killer.

    I have been scrolling through the blogs to get ideas for building up for NE Champs in March. keep up the good work, people - I'm counting on some good ideas from you all.

    Oh, and my new motorcycle helmet came in today. Perhaps a long ride is in order tomorrow while the sun is out and temps are a bit warmer (before an evening swim, of course).
    Categories
    Swim Workouts
  10. Workout 10/03/11

    by , October 3rd, 2011 at 08:10 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy)

    w/u 200 FR, 200 BK

    4 x 400 (20 SR bwt each)
    - 200 FR Pull w/ Buoy on 2:30 (2:16,:17,:14,:15)
    - 50 Kick on :55
    - 100 IM on 1:40
    - 50 Kick on :55

    4 x 50 FR on :45

    200 junk w/d

    (2400 total)

    ---------
    Monday night pizza had to wait 40 minutes for me to hop in the pool - I am used to eating cold food anyways. Cool nights coming in Vermont - I have started to make grape jelly and juice with the Concord's in the back yard, and I am looking to try a batch of wine this year as well (my wife enjoys it).

    I also plan to get the pellet stove ship shape for some evening burns soon, putting off using the dreaded heating oil as long as I can. It is kind of humorous: my wife and kids are "freezing" and I am fine in shorts and a tee - a good side effect from swimming open water in the Atlantic Ocean and lakes in New England all summer! haha
    Categories
    Swim Workouts
  11. Workout 10/01/11

    by , October 1st, 2011 at 11:57 AM (Maple Syrup with a Side of Chlorine)
    With Masters team at Rec scy

    750 wu

    10 x 50 Fr stroke work/drills

    5 x 200/150/50 on 2:30
    (fast third 50)

    4 x 75 on 1:30
    (50 fast kick, 25 sprint)

    2550 yds
    ------

    A rare event where rxleakem led the workout. Lots of emphasis on freestyle stroke mechanics, then some distance and kicking to practice these.
    Categories
    Swim Workouts
  12. Workout 9/30/11

    by , September 30th, 2011 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    SCY solo at Rec:

    600 wu (200 FR, 200 BK, 100 FL/100 BR drill)

    3x400
    (50 kick, 100 Pull, 50 kick, 100 Pull, 100 IM Fast)
    - 10 SR between each
    - 1st/3rd FR, 2nd BK

    200 FR fast
    2x100 fist/swim by 50 - FR/BK
    200 w/u junk

    2400 total
    Categories
    Swim Workouts
  13. 9/25/11: New England Masters 5/10K Championships

    by , September 25th, 2011 at 09:16 PM (Maple Syrup with a Side of Chlorine)
    I completed my first 10K swim today in Coventry, Rhode Island, at the 5th annual Flat River Reservoir Champion's Challenge. There were just over 40 total participants swimming in either the 5K or 10K events, with a mix of folks donning wetsuits or not. I choose not to, and was happy since the water temp was a warm 68 degrees. I posted a picture of the course recently, but essentially we started on the south end of the lake, swam north for 1 mile, then went east for 1/2 mile, round a buoy and back for 5K, with those doing the 10K make 2 laps.

    The race was started shortly after 9am, with all swimmers entering the water together, but the USMS registered swimmers in the 10K race starting 5 seconds later (so that the results can be certified). I was in the later wave, and found that since the field was not large there was no problem getting out from the start and through the pack.

    I found myself near the front after the first mile, and looked back as I did some backstroke to stretch out my shoulders and found that a pack of 4-5 folks were bunched in behind me. No one was really interested to take over the point, so I keep churning. After we made the first right to the short buoy our group broke up a bit and I stopped for some hydration from my kayaker, Bob, who made the trip down from Maine to paddle with me.

    I settled into a grove behind 2-3 folks through the turnaround and for the next mile or so. After another hydration break, I finished the last 1/4 mile of the 5K. All of a sudden a swimmer was headed towards us - I though it was a late starter but Bob confirmed it was the lead guy going for his second lap. I caught up to the group at the starting buoy and was surprised that most of them finished for the 5K, while I turned around for the 10K! haha - I guess it helped to pace with them as my split was 1hr 18min and change.

    My right calf cramped up at the turnaround, so I was slowed down a bit to stretch it out. I tried a blackberry goo shot, which was just plain gross. For the rest of the race my right leg was bothering me, but I decided to get in a cycle of 40 hard stokes followed by 100 long/strong. It worked well back to the 1 mile marker, but my goggles kept fogging up so I was hampered there. I increased my hydration to 20 minute intervals, and decided after the far turnaround to try some food. One fruit cup later, and the way to sweet cherries I knew that was a bad idea! I keep moving and was not able to gain much on a gentleman in front of me, or lose ground from the guy behind.

    The last 1/4 mile was tough; my arms were shot, right leg bothering me, and I was starting to feel nauseous from my failed fielding attempts. Bob was a great encouragement as always, cheering my on to finish as strong as possible. I came in at an official time of 2 hours, 46 minutes, 12 seconds. Not to shabby for my first marathon distance swim. I was spent after the race, and even got sick, but we were treated to a great post-race lunch and a chocolate bar shaped like a swimmer as an award.

    Bob wondered what I thought about during the swim. I employed some counting (forward and backward), but I used much of the time praying for family and friends and also reciting the books of the New Testament in order by book (my son had a test at school this week on these). The end of the swim was tough, but I found that by focusing on these, I was able to block out the pain and exhaustion that I was feeling. It took me about 15 minutes to start thinking clearly again and try something to eat (Bob was kind enough to give me a shoulder rub).

    I will post the final results once they are available, but I was able to average 2.25 mph for the race. Ray Gandy and the folks in RI put on a great swim, where safety was the number one concern. There were four buoys dividing the lake, two jet skiers patrolling as well as some other boats, and every swimmer had a kayaker to keep an extra set of eyes on the water. In addition, we had a great feast set up after the swim and a really energized feeling from all of the racers, family/friends, and volunteers that came together to make this event happen.

    I never swam more than a 500yd as an age-grouper, and after just 2 years back in the water I am trying these longer distances with the hopes of tackling the English Channel in the next 6 years or so. Time will tell on that, but I am very thankful that the Lord has blessed me with the ability to swim, and has surrounded me with a loving family and friends to encourage me, even though sometimes I think I might be crazier than they think I am!
  14. Workout 9/22/11

    by , September 22nd, 2011 at 02:59 PM (Maple Syrup with a Side of Chlorine)
    Solo at the Rec (SCY)

    500 w/u (200 FR, 200 BK, 100 IM drill)

    5x 400 on 6:45
    (Repeat 200 Pull (150 FR, 50 BK), 100 kick, 100 IM Drill)

    200 w/d

    -----
    Not to inventive today, nor was I too enthusiastic about swimming. Hit the pool at lunch time to get in a swim, and noticed that my left shoulder is bothering me a little bit. It might be from pulling through the weeds during last night's OW in Mass. If I am lucky, my wonderful wife will massage my shoulders tonight after a dip in the hot tub. Restarted my Advil routine to help with any inflammation.

    I am now thinking that I might try to get in half a workout on Sat am with the Master's club before heading to Rhode Island. Here is a look at the race course for this weekend ...
    http://a7.sphotos.ak.fbcdn.net/hphot...16820501_n.jpg <--- One loop = 5K, I'll be doing two loops for the 10K race. Right now there are 43 folks signed up, with 18 or so preparing for the 10K.

    Updated September 22nd, 2011 at 03:49 PM by rxleakem

    Categories
    Swim Workouts
  15. Workout 9/21/11

    by , September 21st, 2011 at 11:27 PM (Maple Syrup with a Side of Chlorine)
    Nice day in southern Vermont, so I made the trip to the Berkshires (you know, James Taylor and Norman Rockwell, even though he did spend a lot of time in Arlington, Vermont) for an open water swim tonight. There is a group of folks that meet weekly from May through September to hit the many clean lakes in the area, and my buddy Jon from the team got me on the list.

    We swam Richmond Pond, the closest to me at just over 40 miles, so I rode my motorcycle down for the 5pm swim. Total of six swimmers and one kayak, and I swam the longer loop (just over one mile). The water was cool, but warmer than the Atlantic in July, so I felt good without the wetsuit. I used this as a primer for the race this weekend, and did ok with some of the weeds/milfoil reaching out and grabbing me.

    They will swim once more next week, but I gave to work and will miss it. Usually there is a potluck after the swim, but tonight we just munched on freshly picked apples and pretzels as the sun began setting. A great thing about OW - we saw an osprey fly around, just before a bald eagle soared overhead! Amazing - my first time seeing this majestic bird!
    Categories
    Swim Workouts
  16. Workout 9/19/11

    by , September 19th, 2011 at 08:59 PM (Maple Syrup with a Side of Chlorine)
    SCY (6:40p-7:30pm)

    500 wu (200 FR, 200 BK, 100 IM drill)

    2x500's Pull on 7:00
    (Repeat: 50 long and strong FR, 50 Fast FR, 25 Back)

    500 mix up
    (Repeat 50 Kick, 100 IM hard)

    1000 with Paddles
    (Repeat: 50 long and strong FR, 50 FR build, 50 Fast FR, 50 back long and loose)

    300 wd (mix of 2 arm BK, breast, fly drill, and FR)

    --------
    With my first 10K swim coming up this Sunday in Rhode Island, I am trying to get some longer sets in. I was never a distance swimmer, and I loose my lap count easily so I do a lot of repeats to help to remember where I am. I was able to keep the 2 500's at 6:35, and my clock on the 1000 was 12:36 (gotta love the extra zoom from the paddles). I threw the kicking in there because I don't like doing it, and figured if I mixed in the IM's I would at least get through them quicker.

    I was able to swim a 5K non stop in the pool last Friday, finishing just over 1hr 24 minutes. That puts me in the realm of possibility to finish the race under 3 hours. The course is essential a "L"-shaped lake loop upside down (does that make sense?) - 1 mile north, 1/2 mile East, then around the buoy to the start for 5K - do it again for 10K.

    I noticed during my swim on Friday that I started to get hungry around 48 minutes. My buddy Bob in the the kayak will have water/Gatorade and food that I can munch on during the swim. I have some goo shots for energy, and was thinking about bananas and some soft granola bars.

    Does anyone have any suggestions for timing and types of nutrition? I am wondering what has worked for you? (I appreciate any help).
    Categories
    Swim Workouts
  17. New England 10K in two weeks

    by , September 12th, 2011 at 08:45 PM (Maple Syrup with a Side of Chlorine)
    After a successful 2.4 mile swim at the Peaks to Portland (Maine) in July, in which I swam without a wetsuit in 62-64 degree Atlantic Ocean water in a time of 49:54, I am now looking towards my first 6.2 mile swim on Sunday, 9/25, in Rhode Island.

    Ray, the race coordinator, gave me a call last night and mentioned that 40+ folks are registered for either the 5K or 10K swims. I am going to be able to have my buddy Bob join me as my kayaker for the event, which I am really happy about.

    I have been reading the Open Water forums for helpful hints for this distance. I have had limited training this month due to Hurricane Irene pummeling Vermont. Our town had no main water supply for 7 days, and the Rec center where I train was closed for 2 weeks (one for yearly maintenance, the other since we had no water). Finally the major road traversing the southern border of Vermont, from Bennington to Brattelboro, was reopened this past weekend. Today my wife and I traveled it on my motorcycle - totally different landscape with roads washed out and buildings gone. We were blessed to only have rain and wind at my home, so I thank God for his protection.

    If anyone has additional tips for this long swim please feel free to leave them for me. I was able to get in a 3600yd swim tonight in less than one hour, alternating focus on 8x200 power swims and 9x100 sprints.

    Anyone else planning to swim?

    Updated September 12th, 2011 at 08:51 PM by rxleakem (wanted to add a category to the entry - still trying to figure out how to navigate these blogs. :))

    Categories
    Masters Swim Meets / Events
  18. Peaks to Portland 2011

    by , April 11th, 2011 at 09:42 PM (Maple Syrup with a Side of Chlorine)
    I signed up today for the Peaks swim, coming up this July. I swam the 2.4 mile Atlantic Ocean swim last year for the first time, which was also my first open water swim. It was great!

    The event is not sponsored by USMS that I know of, but it is a great swim in a wonderful small city with lots of stuff to do with the family.

    You can get some more info about the event here: http://cumberlandcountyymca.kintera....8AA90B6861DA8D

    There is a fundraising component for each swimmer entered, and if you message me I can get that specific info to you.

    Participants need to complete a qualifying swim at a local pool to be eligible, and a kayaker is strongly recommended. They start the event in waves of 50, and all swimmers have a timing chip Velcroed around their ankle for timing.

    You can read about my adventure last year here: http://michaelleake.blogspot.com/201...-07252010.html

    I plan to swim without a wet suit this year, and hope to go under the 50 minute mark. I have a silly notion of trying to swim the Straight of Gilbralter in the next couple of years, and the English Channel within seven years. We'll see how the Lord leads on all of this ...

    Updated January 16th, 2012 at 01:24 PM by rxleakem

    Categories
    Masters Swim Meets / Events
  19. Hit 50 miles today

    by , March 12th, 2011 at 12:29 PM (Maple Syrup with a Side of Chlorine)
    I swam with the local Masters group this morning. Lots more swimmers in the pool as the triathletes are starting to get back into the water. Nice to see more than the usually handful hitting the water.

    I have been doing my best to taper for the big New England championship meet at Harvard next weekend, so I swam the posted workout instead of my own, adding a longer warm up and some extra pulling at the end. Here is what it looked like ...

    800 w/u (200 Free, Back, Fly/Breast drill)

    Main set:
    3x
    4 x 75 on 1:30 (sprint middle lap, target time for me was :45 seconds)
    1 x 300 on 4:30 (work long and strong strokes and bilateral breathing)

    2 x 150 pull (free then back)

    100 w/d
    (total: 3000 yards in just over an hour)

    This workout got me to the 50 mile mark through the USMS fitness log. I do not count any dry-land/running time with this log, just straight swimming. Trying to get into the water 2-3 days a week, usually for an hour at a time.

    Keep swimming long and strong, and looking forward to SCY championships in just one week!

    Categories
    Swim Workouts
  20. My second meet as a Master

    by , February 24th, 2011 at 08:49 PM (Maple Syrup with a Side of Chlorine)
    20th Annual Valentines Love to Swim Classic: 2/19/11

    100 Backstroke: 59.45 - my goal was to get under 1 minute!

    100 IM : 1:04.06 - I wish I could be more efficient at the breaststroke.

    50 Free: 24.37 - felt good, need to work on the turn.

    100 Free: 53.45 - Super excited about this time - I was aiming for a 55.

    I need to keep working on my stroke, as the back is off just a little due to poor hip rotation, which is preventing my left pull from getting as deep as it ought to be. Also, the 100 Free was my last event, and I sucked wind on the last lap - even some water due to a bad breath with 15 yards to go.

    I have been working on some longer endurance sets with time intervals to keep pace - I try to get in two workouts a week hard (3600yds in 60 minutes) and then 1-2 more (2600 in 60 minutes) where I focus more on stroke work/drills/kicking.

    Any ideas for helping my hips and shoulders to rotate together for backstroke would be appreciated!