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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 12/15/13: afternoon

    by , December 15th, 2013 at 03:03 PM (Maple Syrup with a Side of Chlorine)
    So, my plan was to have the blog title indicate a meet report, but due to the snow storm moving through the region and my getting home from work last night around 6:30 after it started, I decided that the three hour drive either last night or this morning was not worth the risk of an accident. So, I traded my racing jammers for a snow blower and shovel and stayed home enjoying a nice storm.

    I did head to the Rec for a swim since I had the day off.

    200 Fr/200 Bk/200 IM drill
    4 x 50 kick, 4 x 50 b/c on 1:00

    2 x
    - 1 x 300 on 5:00
    - 3 x 100 on 1:45 IM descend
    - 2 x 150 on 2:00 (fast middle 50)
    - 1 x 50 ez on 1:45

    100 loosen and out
    (Solo/Rec/3000 yds/55 min)
    -----------------------------

    Well, enjoying the day, and the snow!
    Categories
    Swim Workouts
  2. Workout 12/12/13: morning

    by , December 12th, 2013 at 09:27 AM (Maple Syrup with a Side of Chlorine)
    1400yds nice and easy today.

    Funny, I looked up the link to that Stewart posted to his drag suit, and now the Google ads at the top of the page wants me buy the Finis Ultimate Drag Suit, from Metro no less. Cool or creepy?
    Categories
    Swim Workouts
  3. Workout 12/11/13

    by , December 11th, 2013 at 02:04 PM (Maple Syrup with a Side of Chlorine)
    1700 yds taper swim at lunchtime in 35min. Did some sprint 25s that felt good. Still trying to find balance with backstroke turnover and body position. Slept in this morning which was a welcomed treat!

    Full info for the New England/Colonies scm champs are up at http://scmchamps.blogspot.com/
    Categories
    Swim Workouts
  4. Workout 12/09/13: morning

    by , December 9th, 2013 at 09:32 PM (Maple Syrup with a Side of Chlorine)
    Not too much to say, as I had less than 30 min to swim today due to a doctors appointment before work. Did a meet warmup, minus block starts, totaling 1400yds in just under 25 min.

    After the Thorpe Set on Sat I was bushed and just took it easy. Went to a ham dinner at my buddy Rick's church and watched "Homerun" with my wife, then took the family (minus my natural children) to the Yankee Candle flagship store in Deerfield, MA, yesterday. Always a great adventure!
    Categories
    Swim Workouts
  5. Workout 12/7/13: morning

    by , December 7th, 2013 at 02:08 PM (Maple Syrup with a Side of Chlorine)
    SFeeling a little stiff today, aded to practice with a plan to change that.

    200 swim/100 kick/100 pull
    8 x 25 on :45 (o = FR drill, e = stroke FAST)

    "Thorpe Test Set"
    - 16 x 50 on :50 (every 4th 50 @200 pace) (28,28,29,28 = 1:53)
    - 12 x 50 on 1:00 (every 3rd 50 @200 pace) (27,28,27,27 = 1:49)
    - 8 x 50 on 1:10 (every 2nd 50 @200 pace) (27,26,28,29 = 1:50)
    - 4 x 50 on 1:20 (every 50 @200 pace) (30,28,28,29 = 1:55)

    200 lossen (more like float) and out
    (Masters/Rec/2800 yds/70 min)
    --------------------------

    Haven't done this little doozy in a while and thought that it would be good to share with the team. Well, GregJS was in for a treat, and he brought a treat as well - delicious pumpkin pie! After the swim we shared a bite, then he let me bring the rest home to share with the family. Now, to relax a bit this weekend ...

    Updated December 7th, 2013 at 02:17 PM by rxleakem

    Categories
    Swim Workouts
  6. Workout 12/6/13: noon

    by , December 6th, 2013 at 10:22 PM (Maple Syrup with a Side of Chlorine)
    Start of my 10-12 taper with focus meet in 8 days - opps

    200 Fr/200 IM Drill/200 BK

    3 x (50 kick into 150 Shark Swim on 3:00)
    2 x (50 BK DPS :60, 75 BK DPS into 25 BK AFAP on 2:00)
    50 ez

    2 x
    - 4 x 25 b/c (Rd 1 = FR on :40, Rd 2 = BK on :45)
    - 1 x 50 ez
    - 4 x 25 b/c on :45 IMO FAST
    - 1 x 50

    200 loosen and out
    (Solo/Rec/2550 yds/60 min)
    ---------------

    I signed up for the BU meet today, and am looking forward to racing next Sunday. I also put up the Christmas tree and outside decorations, so staying injury-free is the plan until the meet.

    Updated December 6th, 2013 at 10:31 PM by rxleakem

    Categories
    Swim Workouts
  7. Workouts 12/03/13: morning and noon

    by , December 3rd, 2013 at 10:26 PM (Maple Syrup with a Side of Chlorine)
    Woke up for a Masters double:

    200 Fr/200 Bk/200 IM drill/4x50 b/c on :50

    4 x 100 on 1:25 (Fr, except last 25 FAST IMO)
    1 x 100 Fr FAST (went 1:06)
    1 x 100 loosen

    4 x [100 kick on 1:50, 50 on :60 (25 FAST IMO into 25 Fr easy)]

    Build a 200 IM (5th 200 = IM = 2:44)
    200 loosen and out
    (Solo/Rec/3200 yds/55 min)
    --------------------

    Finished this at 9am, and finished up hanging lights on the front porch.. All set save the extension cords , which magically go missing from the tote holding the Christmas decorations. Every year. I went to Chapel at 11am, then headed back to the pool for the last 35 of adult swim (since I had to miss Masters this evening):

    200 Fr
    500 Shark Swim
    4 x 125 IM on 2:00 (last 50 same stroke, rotate first stroke IMO)
    1 x Noah's Ark
    4 x 75 on 1:10 (50 Fr into 25 IMO FAST)
    100 loosen and out
    (Solo/Rec/2100 yds 35 min)
    ---------------------------

    This might remotely qualify for a Stewart Training Triple dip, although at a third the volume! Will start to tranistion to more speed sets as it looks like I will make the BU scm meet next weekend for Sunday. I'm planning to swim the 200 back and 100 im, and driving over and back for the day, swimming in the morning (and visiting some forumites), then heading out on the town with the family for the afternoon.

    Oh, Jinho and Preston's team won their first basketball game tonight, as did Lina's girls team. All saw playing time and make a basket. And we ate at Red Robin to cap the night!
    Categories
    Swim Workouts , Planning
  8. Workout 12/02/13: evening

    by , December 2nd, 2013 at 11:15 PM (Maple Syrup with a Side of Chlorine)
    Busy weekend at work catching up after the holiday. Yesterday I went to the nursing home for service, then my sister-in-law's baby shower, then church. I guess the two cups of coffee at the shower were full caff, as I couldn't get to sleep until after 2:30 overnight. Skipped a swim before work.

    Time crunched afternoon and evening today after work, and I was able to sneak in a quick swim before men's group:

    300 fr with snorkel/200 bk/200 im drill
    4 x 50 Quarters Strong on :50

    2x
    50 kick/100 ap/200 pull with buou
    (Solo/Rec/1600 yds/25 min)
    ---------------------------------------

    Will try to double tomorrow but will have to miss masters as I head to Latham for the kids basketball games. Maybe Red Robins on the way home?
    Categories
    Swim Workouts
  9. Workout 11/29/13: morning

    by , November 29th, 2013 at 09:23 PM (Maple Syrup with a Side of Chlorine)
    200 FR/200 BK/200 IM Drill
    400 Shark Swim
    200 drill/loosen and out
    (Solo/Rec/1200 yds/20 min)
    ---------------------------

    Enjoyed a busy but profitable Thanksgiving. I was up early for The Running of the Turkeys, and enjoyed 23 degree temps on snow covered (somewhat icy) roads. It was beautiful, and I was under 30 minutes for the 5k, officially 29:04. As my uncle commented, "Not bad for a swimmer."


    Uncle Dave, rx, and Uncle Alan

    After eating some goodies there I was able to get home to catch the last bit of the Macy's Parade and then partake in the feast that my wife cooked. Watched some Thanksgiving videos with the family before heading to my brothers for dessert - we brought the ice cream.

    We have much to be thankful for, and I choose not to take part in any shopping yesterday or today. #blessed
    Categories
    Swim Workouts
  10. Workout 11/27/13: morning

    by , November 27th, 2013 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk

    Kick swim pull (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x (4 x 50 on :traffic). By round:
    - Quarter's Strong Fr
    - b/c Fr
    - down IMO fast, back easy Fr
    - down IMO easy, back fast Fr

    100 loosen and out
    (Solo/Rec/2750yds/55 min)
    ----------------------------

    Good swim before a busy day. cked up the kids from early dismaissal then helped my wife at a craft fair. Before supper (and during adult swim time) I took my wife to the movies to see The Christmas Candle, a great flick. No swimming tomorrow, but I'll be running with some turkeys before strapping on the feed bag.
    Categories
    Swim Workouts
  11. Workout 11/25/13: morning

    by , November 25th, 2013 at 10:05 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 Bk/200 IM drill

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    18 x 50 FR
    - 01-06 = 10yd B/C on :40 (missed last two)
    - 07-12 = 15yd B/C on :45
    - 13-18 = 25yd B/C on :50

    150 loosen and out
    (Solo/Rec/2900 yds/55 min)
    -----------------------------

    In before work today. Lanes were crowded in the beginning, but opened up enough for me to do some speed work with an aerobic twist. Felt good, but was tiring. I have a longer version of this for the team tomorrow night, so something for the guys to look forward too.

    Did my 2mile loop in the freezing cold tonight, debuting my reflective jogging vest. Looks like it will be in the teens Thursday for the Turkey Trot up in Arlington (VT), my first 5k since high school. I have two uncles and a small cheering squad that I'm join - should be fun!
    Categories
    Swim Workouts
  12. Workout 11/24/13: noon

    by , November 24th, 2013 at 03:18 PM (Maple Syrup with a Side of Chlorine)
    The secret of a quite Sunday swim is out, as the pool was packed. I was able to sneak in:

    -200 Fr/200 Bk/200 IM drill
    - 3 x (100 kick into 100 swim with AP)
    - 10 x 125 on 2:05 (25 kick, 75 swim, 25 pull)
    --- Fast on kick and pull; swim = FR, then IM rotate x4; repeat
    - Noah's Ark pull (to the 300), then 100 loosen and out
    (Solo/Rec/2850 yds/60 min)
    ----------------------------

    Just a kick dip, working on some IM tranistions. Cold day today, around 18 degrees this morning with wind chills in the single digits. At least the sun is shining brightly.
    Categories
    Swim Workouts
  13. Workout 11/23/13: morning

    by , November 23rd, 2013 at 12:46 PM (Maple Syrup with a Side of Chlorine)
    Joined the supper last night at youth group after helping my wife do some painting (of walls) for a friend in Hoosick Falls. The meal was delayed a little as some of the food needed to be warmed, but then the 30 kids and 15 adults chowed down. I helped to serve, then enjoyed some myself - lot of leftovers for the kids to bring home and share with their family.

    Slept in today and joined the folks at Masters:
    200 Fr/200 Bk/200 Kick/200 Pull/4x50 Quarter's Strong on 1:00/100 IM/100 shark swim

    Main set (inspired by Fort's HIT thread this week):
    2 x
    - 4 x 25 on :40 (o= build Fr, e = ez)
    - 4 x 25 on :60 Drag Race
    - 1 x 50 ez
    ~ Masters Minute
    1 x 50 on :60 @85%
    1 x 100 EZ
    1 x 50 on :60 @90%
    1 x 100 EZ (did 150)
    1 x 50 on :60 AFAP
    1 x 200 EZ (did 250)

    4 x 75 on 1:15 (snorkel: kick/swim/pull)
    200 loosen and out
    (Masters/Rec/3500 yds/85 min)
    -------------------------------------

    Haven't done a lot of high intensity stuff in a while, and I'm looking to transition the workouts in this direction for the rest of the year. Leslie always has neat ideas that can be adapted to what our team can do. Just Kevin did the workout with me, as Meg and Tom did their own thing.

    Off to see what other adventures await for the weekend. We are going to the craft fair at my son's school in a bit, then we'll see what else. I might try to swim again this evening, but then again I might not.
    Categories
    Swim Workouts
  14. Workout 11/22/13: morning

    by , November 22nd, 2013 at 10:13 AM (Maple Syrup with a Side of Chlorine)
    I've had some late nights as of late, but good times with the family as the reason. Our girl from Germany treated us to many kinds of gingerbread-based desserts that her folks sent for us to sample, and we all stayed up late with tea and conversation. A really great time.

    Hopped in for a swim this morning:

    200 Fr/200 IM drill/200 Bk/4x50 b/c

    800 Shark Swim

    400 and out
    (Solo/Rec/2000 yds/45 min)
    ----------------------------

    The lane was clear during warmups, then started to get invaded by the regular morning folks who all decided today would be a great day to come at the same time. I set my eyes on 400 of shark swim with the idea that some would get out, but they kept going (at their various speeds) so I did another 400. At this point in the day, two more people came in and I tried to do some 50's in between traffic, but could never get a clear half-pool to go. So I just took a deep breath and filled in with IG and got out.

    Busy weekend planned, starting now. Looking forward to the HOPE Harvest Dinner tonight, where the church plant is teaming up with the kids group that Pastor has been running for a few years, to share a meal with their families. Most likely either mom or dad might come, but not both, but it will give the kdis the chance to serve their parents and take on the responsibilities of planning the aspects of the meal. I'm really looking forward to it.
    Categories
    Swim Workouts
  15. Workouts 11/19/13: morning and evening

    by , November 19th, 2013 at 09:22 PM (Maple Syrup with a Side of Chlorine)
    After a busy weekend at work and other family outings, I skipped early morning lap swim yesterday and went for my longest jog yet (4 miles in 40 min) in the afternoon, enjoying the full sun and temps in the 60's. Got in this morning to loosen out on this, my double day:

    - 200 Fr/200 Bk/200 IM/4 x 50 Quarter's Strong
    - 400 shark swim
    - 1 x Noah's Ark
    - 100 IM ez
    - 200 drills and out
    (Solo/Rec/2000 yds/40 min)
    ----------------------------

    Made it to the monthly Rx abuse task force for a great meeting, then chapel at the college before spending some more time tiling. Just a little more work is needed on the third floor, but two more upstairs await. After a light supper I headed to the pool for Masters:

    200 Fr/200 no Fr/150 Kick/150 Pull/4 x 50 b/c then 100 no Fr ez

    4 x100 Quarter's Strong on 2:00 (did 150's)
    4 x 75 on 1:30 - middle AFAP (did fast IMO)
    4 x 50 on 1:30 - from the blocks
    4 x 25 on :40 AFAP

    Loosen out on your own (got in 300 plus another 100 above)
    (Masters/Rec/2600 yds/55 min)
    --------------------------------

    Looks like my only chance for the New England SCM meet at BU is to go for the day on Sunday. The 200 back is an option, which is good, but I need to see logistically if it will work out. I'm still trying, though, especially since I can't make it to the Riverton meet in Maine this Sunday. These are really my only SCM meet options of the year.
    Categories
    Swim Workouts
  16. 11/13/13: 6000yd Postal

    by , November 13th, 2013 at 10:23 PM (Maple Syrup with a Side of Chlorine)
    I was able to get in an easy 1200 yard swim Monday morning before work, and even saw a bit of the Veterans ay Parade as I was out giving flu shots. I am thankful for all in our lanes that have served our country and sacrificed. I appreciate you.

    I had an appointment this morning that I am waiting to hear back on, although the medical staff questioned if I am on any meds to lower my pulse due to a low heart rate. I replied, "Nope, I'm an endurance/marathon swimmer."

    After cleaning out the garage (a promise I keep to my wife before the first major snow fall, but usually after the first minor one ) today, I was able to convince my beloved to get splits for the 6000yd Postal swim, which I completed after dinner.

    500yd 1000 Cumulative
    6:25
    6:27 12:52
    6:43
    7:03 13:46 26:38
    7:03
    7:04 14:07 40:39 (eleven sec slower than the 3000yd!)
    7:02
    7:00 14:02 54:41
    6:50 (One hour ~ 4400yds)
    7:00 13:50 1:01:31
    6:54
    6:32 13:36 1:21:57.49

    150 loosen = 6150 yds total

    I took it out a little slower and ended up fairly close to my time from Sunday. I am pleased with the spliting, and tried to pick up the pace on the last 500. I did mostly free, but mixed in some one-arm fly and back. I noticed a little after the one hour mark that I started to get hungry - need to pack an energy gel next year. My wife was kind enough to make a note of the times I stopped for a drink or inquire about the distance I am blessed to have have her

    Updated November 13th, 2013 at 11:07 PM by rxleakem

    Categories
    Swim Workouts , Masters Swim Meets / Events , Timed swims
  17. 11/10/13: 3000yd Postal

    by , November 10th, 2013 at 02:45 PM (Maple Syrup with a Side of Chlorine)
    Punishment for master swimmer= Postal challenges
    Punishment for swimmer's kid= taking splits


    500 - cumulative
    6:14 06:14.11
    6:53 13:07.37
    6:48 19:55.74
    7:04 26:59.01
    6:39 33:38.53
    6:50 40:28.08

    Plus 400 as warm up and cool down
    (Solo/Rec/3400 yds/55 min)
    -----------------------------

    Felt ok, except for the 4th 500 - left shoulder was stiff so did more back and some stretches while swimming. Tuckered out on that last one. I was anticipating around 42, so am pleased with the effort. Our pool is open on Sunday's from Nov thru March, and people have yet to figure it out - more lane space for me
  18. Workout 11/09/13: morning

    by , November 9th, 2013 at 09:43 PM (Maple Syrup with a Side of Chlorine)
    Went for the two mile jog on Wednesday after work, still 55 degrees at 9pm! No class on Thursday due to prof being out of town. Picked up Friday, and bagged swimming before work since I've been feeling a bit run down as of late and took the extra sleep.

    This morning I got up earlier than I would have liked to in order to help out the local DR (Disaster Relief) group remove a tree that fell down across a guys driveway. He lives alone and the group has been looking for practice with chainsaws, so they volunteered. I stayed for about ninety minutes and helped moved brush and stack wood. I've never ran a chainsaw and value my extremities, so I left that work to capable folks. Now, a new hat to add to my list:


    Went right to masters for a workout with a main set adapted from Betsy's 1 hour swims :

    300 choice
    2 x (2x50 kick, 2x50 pull, 2x25 b/c on :15sr)

    400 (2 x 200) as 50 pull/50 swim. (2x250)
    400 (4 x 100). descend 1-> 4 (4x200)
    400 (8 x 50). Choice. Pairs: Ez, fast
    400 swim, with 25 fast kick/100 (did 500)
    4 x 25 AFAP on :45 (IMO)

    200 loosen and out
    (Masters/Rec/3300 yds/65 min)
    --------------------------------------------

    We took more rest between efforts and 400s than usual, so it felt good. After the swim I took the kids to Glens Falls to watch a rodeo, and we just finished the first Pink Panther movie (to work on our flawless American accents)
    Categories
    Swim Workouts
  19. Workouts 11/05/13: morning and evening

    by , November 5th, 2013 at 10:00 PM (Maple Syrup with a Side of Chlorine)
    200 Fr/200 IM drill/200 Bk/4x50 (b/c down, IMO back)

    kick swim pull with snorkel (board, AP, buoy)
    050 100 200
    100 150 300
    050 100 200

    4 x 100 on 1:30 (first 25 = IMO)
    50 loosen and out
    (Solo/Rec/2500 yds/45 min)
    ----------------------------

    Nice swim before loading up recycling as I headed to Chapel at the college. Learned today that through circumstances that I can only attribute to God's grace the heating for the two floors of the school (which currently has none) has been reduced from $250k to around $40k! I finished up with some tiling and now the two third floor bathrooms are about 90% complete with half of the fixtures in place - hearing how God caused the $20k for the bathrooms is another great work. It is so amazing to be a part of how He is moving to make this college a reality, and I am blessed to be here for such a time as this.

    After I drove the dad taxi after school, I went to the college's library and checked out the book sale room. I was able to get a more in depth Bible dictionary, a survey, and three other works for just $3.50 to add to my library - would have cost over thirty on ebay to get the same ones. Very cool. After a small supper, I headed to complete my double:

    200 Fr/100 Bk/100 Kick/100 Pull

    Water Rat's 16 x 150's via slknight:
    1 on 2:30 (1:40 base)
    4 on 2:20
    1 on 2:40 - used snorkel and AP to this point
    3 on 2:10 - did Back - made 'em
    1 on 2:50
    2 on 2:00 (1:20 base)
    1 on 3:00
    1 on 1:50 - 1:44
    1 on 3:30
    1 AFAP - 1:32

    150 loosen and out
    (Masters/Rec/3050 yds/60 min)
    ---------------------------

    I did this set a month ago and really liked it. I was a lot faster this time around on the AFAP, almost tossing my supper at the 125 turn. Felt great! I mixed some ice cream with my protein shake and am looking forward to
    Tags: waterrat
    Categories
    Swim Workouts
  20. Workout 11/04/13: morning

    by , November 4th, 2013 at 04:06 PM (Maple Syrup with a Side of Chlorine)
    Quick little swim before work today, trying to ride the DST wave while I can ...

    200 Fr/200 Bk/200 IM drill/ 4x50 b/c

    3 x 100 FR on*1:20
    1 x 100 kick on*2:00
    2 x 100 FR on*1:20
    1 x 100 kick on*2:00
    1 x 100 FR on*1:20
    1 x 100 kick on*2:00

    50 loosen and out
    (Solo/Rec/1750 yds/30 min)
    Categories
    Swim Workouts
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