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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. 02/18/17: One Hour Swim

    by , February 18th, 2017 at 05:43 PM (Maple Syrup with a Side of Chlorine)
    My training has really been lackluster this season, but I wanted to help team New England Masters go for another year of OHS National Champs. My daughter came home on a surprise visit and was game to time my swim.

    Finished at 4025 yds, so about a 1:29ish pace. My 500 splits were:
    6:54.22, 13:44.09, 21:11.54, 28:33.10, 37:14.04, 44:39.14, 52:47.96

    Happy to contribute. 6 other swimmers from our workout group also participated. It's a fun challenge to bring to the team every year.
  2. Workout 01/31/17: evening

    by , January 31st, 2017 at 09:40 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x 100 on 2:00 even pace (did back, 1:15)
    6 x 50 on 1:00 pull
    300 (build each 100)
    4 x 75 on 1:50 (kick-swim-pull)
    2 x 150 on 3:00 (descend)

    200 loosen and out
    [Masters/Rec/2300 yds/55 min]
    Good workout tonight with Matt, Carol, Tim, Greg, and Jim.
    Swim Workouts
  3. Workout 01/28/16: morning

    by , January 28th, 2017 at 06:37 PM (Maple Syrup with a Side of Chlorine)
    2 x [150 swim, 50 kick, 100 pull]

    4 x 25 kick
    4 x 50 pull on 1:00
    4 x 75 (fast 3rd 25) on 1:40
    4 x 100 even pace on 2:00
    4 x 75 (kick-swim-pull) on 1:50
    4 x 50 descend on 1:00
    4 x 25 FAST on :30
    4 x 50 active recovery
    [Masters/Rec/2400 yds/60 min]
    Swim Workouts
  4. Workout 01/07/17: morning

    by , January 7th, 2017 at 01:15 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    4 x 100 on :15sr (even pace) - used snorkel
    1 x 50 kick
    4 x 75 on :10sr (fast last 25) - used snorkel
    1 x 50 kick
    4 x 50 on :10sr (pull)
    2 x 50 skull/swim
    4 x 25 on :05sr (fast)
    2 x 50 perfect stroke
    100 for time - went :58 from the block
    4 x 50 burst/cruise

    100 loosen and out
    [Masters/Rec/2200 yds/60 min]
    Getting into some pacing work with the team. Matt, Eric, Tim, Greg, Meg, Rebecca, and I pushed through this nice little workout. I haven't been in the water much lately, but I have been hitting the gym with my son to keep cardio up and work on some upper body.
    Swim Workouts
  5. Workout 12/20/16: evening

    by , December 20th, 2016 at 09:24 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull

    12 x 75 on :10sr [held 1:15]
    - swim kick pull
    - focus on 4 fast ones of each
    - used snorkel for 1-6

    [200 easy as others finished]

    12 x 50 on 1:00 pull
    - 3 each [breathe every 3/only to right/only left/every 5]
    - used snorkel

    12 x 25 on :40
    - odds fast, evens ez

    100 loosen and out
    [Masters/Rec/2600 yds/60 min]

    Kind of a Twelve Days of Christmas theme, or at least my best attempt Good swim with Tim, Jim, Carol, and Rebecca.
    Swim Workouts
  6. Workout 12/07/16: morning

    by , December 17th, 2016 at 12:05 PM (Maple Syrup with a Side of Chlorine)
    Today the age-group team hosted a swim-a-thon that trickled over into our Masters slot, so we had an invitation to join in on the two hour swim. With a snowstorm just settling in , I opted to hop in for 100 laps, which took a tad over 46 minutes. Now off to pick up the college freshman from the train station and enjoy a nice dinner and a show (a live version of A Charlie Brown Christmas) at the Palace Theater in Albany.
    Swim Workouts
  7. Workout 12/10/16: morning

    by , December 10th, 2016 at 09:49 PM (Maple Syrup with a Side of Chlorine)
    I brought a variation of a recent Kiefer workout to the pool today.

    Warmup: 30 x 25 on :05sr
    01-10 free
    11-16 non free
    17-20 kick
    20-25 pull [did an extra 100 while we reset]
    26-30 fast

    Main Set: 30 x 50 on 1:00
    01-05 build
    06-15 odds fast, evens dps
    16-24 even pace
    25-30 non free

    Warmdown: 5 x 50 on 1:05
    active recovery
    [Masters/Rec/2600 yds/60 min]

    A different style of workout with a 30's theme. I did the even pace 50's as backstroke with a focus of 10-15yds sdk off the walls. Eric, Tim, Greg, Jim, Rebecca, and Mary.

    The high school swim team season is now in full swing so we will lose some workout options during Tuesday nights. Next weekend we will have the opportunity to join the local age group team as they take part in a swimathon - choosing between a goal of 100 or 200 laps. Should be a good jumpstart to the One Hour Swim in January.

    Updated December 12th, 2016 at 10:15 PM by rxleakem

    Swim Workouts
  8. Workout 12/06/16: evening

    by , December 6th, 2016 at 09:50 PM (Maple Syrup with a Side of Chlorine)
    200 swim, 100 kick, 100 pull
    3 x 50 burst and cruise on 1

    4 x 150 on 3:00 (did 200)
    ...descend in pairs

    3 x 100 on 2:00 pull

    3 x (5 x 50)
    ...odds fast on :55, evens eazy on 1:00

    200 loosen and out
    (Masters/Rec/2600 yds/60 min)

    A good swim with quality efforts tonight with Eric, Tim, Greg, Carol, and Jim.
    Swim Workouts
  9. Workout 11/29/16: evening

    by , November 29th, 2016 at 09:38 PM (Maple Syrup with a Side of Chlorine)
    A nice dip after a busy day at work ....

    200 swim/100 kick/200 pull
    100 (skull/swim by 25)
    4 x 25 fast walls

    All on 1:15... [I used my snorkle]
    1 x 50 easy, 1 x 50 fast
    1 x 50 easy, 2 x 50 fast
    1 x 50 easy, 3 x 50 fast
    1 x 50 easy, 4 x 50 fast

    100 kick into 100 pull into 100 non-free
    2 x 6 lane snake swim
    100 easy and out
    [Masters/Rec/2100 yds/60 min]

    The secret to the main set is that the number of fast swims corresponds to the pieces of pie that I ate at Thanksgiving! A good swim with Eric, Tim, Rebecca, Matt, Jim, and Carol.
    Swim Workouts
  10. Workout 11/26/16: morning

    by , November 26th, 2016 at 02:34 PM (Maple Syrup with a Side of Chlorine)
    While my time has been sporadic in the pool of late, I am happy to report that the new job is going well and the kiddos both made it home safely for a fun Thanksgiving holiday. Today we revived the main course from the Turducken Set from Swimsuit addict:

    200 Swim/100 kick/200 pull [did an extra 200]
    4 x 25 build

    Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. Iíve never tasted one, but I feel like Iíve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

    4 x 350 @ :30-:40 rest interval
    1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
    2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
    3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
    4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

    On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.
    Quick 200 and out
    [Masters/Rec/2400 yds/50 min]

    Since breaststroke has not been my friend of late, I just kicked that portion of the set. Greg missed out on the fun, but Rebecca, Kevin, Meg, Jim, Mary and Magnus all took part, although only Meg and Rebecca attemped to swim fly. This was my sixth time swimming this set and I really do look forward to getting it in each year.

    Updated November 27th, 2016 at 06:43 PM by rxleakem

    Tags: turducken
    Swim Workouts
  11. Workout 11/12/16: morning

    by , November 12th, 2016 at 07:49 PM (Maple Syrup with a Side of Chlorine)
    Back in the pool with the team today.

    2 x [200 swim, 100 kick, 100 pull]

    8 x 25 on :40 burst and cruise
    8 x 50 on :60 even pace
    100 kick
    [working flipturns with team]
    2 x Snake Swim [300 yds total]
    4 x 50 on :75 descend [did back]

    4 x 50 stroke as warmdown
    [Masters/Rec/2200 yds/60 min]
    I swam with Greg and Tim, Rebecca, Meg and Rachel split the middle, and Melissa and Mary swam together on the other end.
    Swim Workouts
  12. Workout 11/08/16: evening

    by , November 8th, 2016 at 09:12 PM (Maple Syrup with a Side of Chlorine)
    I helped out with the age group team on Tuesdays the past two weeks as their head coach is away. Working on streamlines and turns with the kids, and participating in some 25s at the the old guy!

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

    2 x
    - 1 x 50 on :60 (85%)
    - 100 easy
    - 1 x 50 on :60 (90%)
    - 100 easy
    - 1 x 50 on :60 FAST
    - 100 pull
    - 4 x 75 on :15sr (kick/swim/pull) [held 1:20]

    150 easy and out
    [Masters/Rec/2250 yds/55 min]

    Not quite as full tonight, as I swam with Greg, Jim, Tim and Eric. Nice flow as we increased intensity with the 50s, and I did fly on the swim portion of the 75s.
    Swim Workouts
  13. Workout 10/29/16: morning

    by , October 29th, 2016 at 07:37 PM (Maple Syrup with a Side of Chlorine)
    Halloween-themed workout:

    Haunting Warm-up: 200 Swim/100 kick/200 pull

    2 x 150 Zombie Swim [50 DPS/50 overkick/50 smooth]
    4 x 25 Tombstone Kick

    2 x Spooky set:
    Swim 100 build on :10sr
    Pull 100 on :15sr
    Only breathe to the right x 75 on :10sr [did 100]
    Only breathe to the left x 75 on :10sr [did 100]
    Kick 50 choice
    You now wait for everyone to finish and do it again!

    Trick or Treat?
    - Dive and Die - worked on streamlining from the walls
    - Bobbing apples and glide - 4 x vertical kick then swim underwater (width of pool)

    Creepy warm-down: 200 yds
    [Masters/Rec/2000 yds/70 min]

    Full pool again. I swam with Tim and Eric; Greg, Kevin, and Tom split the middle lane; and Meg, Melissa, Rebecca, and Mary shared the other lane.

    I recently changed jobs, going back to the independent pharmacy in town. Here's a link to a photo they ran in the paper today if you want to check it out.
    Swim Workouts
  14. Workou 10/25/16: evening

    by , October 25th, 2016 at 09:10 PM (Maple Syrup with a Side of Chlorine)
    200 swim/100 kick/200 pull
    4 x 25 burst and cruise

    3 x
    - 4 x 75 kick/swim/pull on :20sr [1:20 interval]
    - 1 x 50 non-free, on next top or bottom...
    - 1 x 50 FAST
    - 100 loosen [did extra 50]

    4 x 50 AR on 1:05
    [Masters/Rec/2450 yds/60 min]
    Another good turnout in the pool, as I swam with Greg, Eric and Tim split a lane, as did Carol and Rebecca. I worked fly and back on the 75 swim, and descended the fast 50's [30,28,27].
    Swim Workouts
  15. Workout 10/22/16: morning

    by , October 22nd, 2016 at 03:19 PM (Maple Syrup with a Side of Chlorine)
    Even fuller house today at the pool!

    300 swim/100 kick/200 pull/50 easy

    2 x
    - 1 x 200 swim on 3:30
    - 2 x 100 swim on 2:00
    - 4 x 50 on 1:00 [did back]
    - Masters minute rest
    [first round even, second round faster]

    50 easy

    2 x [25 stroke, 25 free drill]
    4 x 75 [kick/swim/pull] on :20sr
    4 x 75 pull on 1:45 [did 100's, with snorkel]

    100 loosen and out
    [Masters/Rec/2400 yds/70 min]
    Some to the triathletes are starting to come back and join us in the pool. Today I swam with Eric, Matt, and Tim, while Greg, Kevin, and Meg split the middle and Melissa, Rachel, Rebecca, and Mary shared the far lane. Starting to plan on some focus workouts for the upcoming months.
    Swim Workouts
  16. Workout 10/18/16: evening

    by , October 18th, 2016 at 09:41 PM (Maple Syrup with a Side of Chlorine)
    Full house in the pool again, which is a good thing.

    200 swim/100 kick/200 pull
    4 x 25 build as group
    3 x 100 on :20sr pull
    4 x 25 kick as group
    1 x Noah's Ark
    1 x 100 perfect stroke (recovery)
    6 x 75 on :20sr (kick/swim/pull)
    100 loosen and out
    (Masters/Rec/2150 yds/50 min)
    Our six lane pool is set up with two lines in, so three big lanes. I split with Matt and Eric, Greg and Tim were in the middle, and Jim swam with Rebecca in the far lane. Another good mix of intensity with recovery and a great workout.
    Swim Workouts
  17. Workout 10/15/16: morning

    by , October 15th, 2016 at 08:21 PM (Maple Syrup with a Side of Chlorine)
    Good practice this morning with all the lanes full:

    200 swim/100 kick/200 pull [did another 100 kick]
    4 x 25 burst and cruise

    8 x 100 on :20sr Quarter's Strong [went on 1:30, plus extra 50]
    4 x 25 kick as group
    4 x 100 on :30sr rotate fast 50 [went on 1:40, plus extra 50]
    4 x 50 pull
    8 x 25 on :40 (odds = choice, evens = fast)

    200 loosen and out
    [Masters/Rec/2700 yds/70 min]
    Swam with Greg, Tim, Kevin, Heather (home from college), Rebecca, and Mary. Lots of speed play today.
    Swim Workouts
  18. Workout 10/11/16: Evening

    by , October 11th, 2016 at 09:55 PM (Maple Syrup with a Side of Chlorine)
    The age groupers have restarted for the season, so there is a renewed energy at the Rec. Here's our workout this evening:

    200 swim/100 kick/200 pull [did an extra 50 kick]
    4 x 25 Burst and Cruise on :45
    2 x
    - 150 swim on 3:15 [did 200's - free and back]
    - 100 free on 2:30 [did 150's]
    - 4 x 50 Quarter's Strong on 1:15

    3 x 50 kick on 1:30
    4 x 50 pull on 1:00
    2 x 50 non free on 1:00
    4 x 50 pull on 1:00

    3 x 50 active recovery
    [Masters/Rec/2550 yds/60 min]
    Quiet today with only Greg and Eric joining me in the pool. I pushed the 200s and 150s due to extra rest and it felt good.

    Today my wife and I drove around the area to take in the moderately-peaked foliage...lot's of vibrant colors emerging. Here is a shot from an OW area we frequent about 30minutes east of home:

    Swim Workouts
  19. Workout 10/08/16: morning

    by , October 8th, 2016 at 07:25 PM (Maple Syrup with a Side of Chlorine)
    Good swim this morning with the group:

    4 x 100 swim on :20sr [did 5]
    1 x 100 kick on :20sr [used snorkel]
    4 x 50 pull on :20sr
    4 x 50 burst and cruise on 1:15
    8 x 75 on :20sr - swim/kick/pull [went on 1:20 interval]
    4 x 150 on :20sr - 50 non-free, 100 even pace FR [went on 2:20 interval]
    2 x (Vertical kick x :30, into 50 free at 80%)
    2 x (Wall kick [like Tom explained earlier this week] x :20, into 50 free at 80%)
    100 loosen and out
    [Masters/Rec/2500 yds/70 min]

    Swam with Matt, Greg, Kevin, and Rebecca.

    Here is a picture that I took in town two days ago...almost at peak fall foliage here in SW Vermont:

    Swim Workouts
  20. Workout 10/04/16: evening

    by , October 4th, 2016 at 09:33 PM (Maple Syrup with a Side of Chlorine)
    Back in the water, just not as much as I would like to be. We did visit my daughter a couple of weeks ago in Philly and my son in Cleveland this past weekend. Both fun times with not a lot of planned activities, which led to our kids giving us unique tours of their area.

    Tonight at Masters:
    300 swim/100 kick/200 pull
    4 x 50 even pace on 1:10
    1 x 100 on 2:00
    4 x 25 on :45 fast
    1 x 200 on 3:30
    4 x 25 on :45 pull
    1 x 300 on 4:30
    4 x 25 on :45 kick
    1 x 400 on 6:30
    4 x 25 on :45 fast
    200 loosen and out
    [Masters/Rec/2400 yds/60 min]
    Swam with Beth, Greg, Jim, and Matt. Always a treat to have the team atmosphere as we work out together. Hope to get in with everyone again on Saturday.
    Swim Workouts
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