joel schmaltz

Maybe writing this down will help me get focused. I understand that work and life disrupts our routines however there have been times when I just haven't felt like swimming.

Luckily, this SCY season there are some great meets close to home.

Dec 2-4 SCM state meet in Columbia
-- I probably will only be able to go on that Sunday due to prior obligations

Feb 10-12 SCY state meet here in North Myrtle.
-- Less than ten min from the house. Gotta love it.

March 4th fun meet in Wilmington NC
-- Maybe I'll swim some "off" events here and have some fun

April 8-9th Dixie Zone Championships in Cary NC
-- This will be the big one for me and it will take that long to get myself back into shape.

Maybe I'll pick a different event to focus on this SCY season. I usually concentrate on the 2IM. I haven't had a descent 200 or 500 in years. Maybe I'll consider a completely different event and have some fun.

I'm struggling to get back into it. I felt pretty good in the beginning but quickly fell into sloppy mode.

500 mix up done mostly with a snorkel
4 x 50 @ 60 200P

2 times through
150 @ 2:40 cruise
2 x 200 fast @ 3:30

2 times through
150 @ 2:40 cruise
3 x 100 fast @ 1:45

2 times through
150 @ 2:40 cruise
4 x 50 @ 60 descend to 200P

6 x 50 @ 1:15
--odds free,evens back
2 x 100
--snorkel swim then social kick

I need a plan

Well, this makes two this week and it seems that I'm on a roll

400 S/K/D/S by 25
4 times through ,IMO
--2 x 25 build @ 30
--2 x 25 12.5 sprint @ 35
--25 sprint @ 40
--50 easy @ 1:15

3 times through
--4 x 50 build @ 50
--2 x 50 fast @ 55
--50 easy @ 1:15
--3 x 50 fast @ 60
--50 easy @ 1:15
--4 x 50 fast @ 60
1 minute extra rest between rounds

300 w/d alternating 25 free, 25 stroke

After basically taking a month off due to
work, Hurricane Matthew and anticipated flooding I think I'm able to train again.

400 mix up
4 x 100 strong @ 1:45
6 x 50 fast @ 55 breathe 3,5,7,9,3,5
8 x 25 fast @ 40
100 easy

8 x 25 fly @ 30
4 x 100 @ 1:40
8 x 50 back @ 60
4 x 100 @ 1:35
8 x 50 breast @ 1:15
4 x 100 @ 1:30
8 x 50 free @ 55 fast

200 w/d
4200

200 w/bouy and snorkel
2 x 100 choice
3 x 50 @ 60 descend

4 x 100 @ 1:35 first 25 sprint
6 x 100 @ 1:30 strong even pace
Rest 30
12 x 50 @ 50
4 x 100 @ 1:40 first 50 sprint
6 x 100 @ 1:35 faster pace than before
Rest 30
12 x 50 @ 50 faster pace than before

250 w/d
4000

This one was a good one for me. When I started to really hurt and the technique started to get sloppy I was able to reel it back in.

I spent yesterday getting our shop ready for our visitor, Matthew. Today was spent getting numerous plants and other objects secure. We'll stay right here and be fine unless it increases to a 4. We live less than a 1/2 mile from the ocean and I am really only worried about the storm surge and flooding. Beach life

Shoulders/arms and abs before work

With the team tonight
400 choice
4 x 150 (middle 50 stroke) r/10

16 x 50
--4 kick @ 60
--4 pull @ 50
Repeat (round 2 faster)

2 x 1:00 @ 1:40 (1 EZ, 1 fast)
2 x 2:00 @ 3:20 strong even pace
400 @ @ 6:40 build
2 x 200 @ 3:20 negative split
2 x 1:00 @ 2:00 sprint (these hurt)
100 ez

8 x 50 @ 1:05 stroke
-ez/sprint
-sprint/ez
-build
-sprint
200 w/d

4100

I felt strong today although my technique started to suffer during the main set. I sat out one of the 50's on the last stroke set with a calf cramp. It has been a long time since I've had cramping issues. The plan is to shake my tail out of bed and do a solo swim before work tomorrow

Monday
P90 shoulders/arms/abs before work

300 free/back by 25
100 IM drill
300 pull
4 x 50 kick @ 1:15

5 x 100 @ 1:50 at 1650 pace
100 easy back @ 3:00
5 x 100 @ 1:45 at 500 pace
100 easy back
5 x 100 @ 1:40 at 200 pace
100 easy back
5 x 100 @ 1:35 faster than 200P
200 easy

Tuesday solo swim before work

4 x 200 @ 3:10 (stretch out)
3 x 200 @ 3:00 descend
3 x 200 @ 2:50 descend
200 cruise

1.5 mile jog after work

I felt good last night and felt like I was pushing through mud this morning. It's about time for a good stroke workout

300 free
12 x 50 r/10
--3 drill
--3 build
--3 focus on breakout
--3 focus on finish
16 x 25 @ 30 IMO

4 x 100 @ 1:40
3 x 200 @ 3:10
2 x 300 @ 5:00
200 pull cruise r/60
400 for time

200 w/d

3700

My shoulders and back felt a little tight during big the main set. However I was able to put together a nice 400 at the end. We finished up early so I was able to take advantage of the hot tub.

I couldn't stay for the entire practice but was able to get a few yards in beforehand.

500 with snorkel
5 x 100 @ 1:30 descend
300 IM drill

Team divided into two station groups

Station 1
3 x 100 swim with DragSox @ 2:00
4 x 25 kick w/Sox @ 1:00
6 x 50 swim @ 60
--1-3 w/Sox
--4-6 remove the death Sox and descend

Station 2
16 minutes of various verticals kicking. Oh yea, a brick was also involved.

10 x 200
1-4 @ 3:10 descend
5-7 @ 3:00 descend
8-10 @ 2:50 descend

200 w/d

I did a quick solo swim before work and stole most of this from pwb.

500 with snorkel and buoy
3 x 100 @ 1:40 descend
6 x 50 @ 50 descend 1-3 ascend 4-6

5 x 200 back strong @ 4:00 (should have done them on 3:45)
100 EZ

Number one was a little slow. The middle three were better and consistent. Number five was the fastest of all which means I wimped out on the previous four. I'll do this one again soon and push it a little more

Our team has a handful of members that have a really strong kick. I am not included on that list. Coach got a hold of these devilish things called Dragsox which might as well be called anchors. The name says it all.

500 mix up

3 rounds of
100 kick with board
6 x 25 kick with DragSox @ ??

100 cruise

50 + 100
2 x 50 + 100
3 x 50 + 100
4 x 50 + 100
--50's free @ 60 at 200P
--100's fast back @ 2:00 focus on walls
100 cruise

2 rounds of
200 pull DPS @ 3:00
50 pull fast

200 w/d

My title is a bit over dramatic but they do slow you down.

Just a quick 2 mile jog and a bit of abs.

Running is not my sport but if I see anyone else out on the road, the race is on.

Apparently our team had some lack luster turns at the meet last weekend. Today was dedicated to remedy that.

500 mix up
20 x 25 @ ~ 40 (coaches whistle)
5 SDK on back
5 SDK on front
5 easy swim choice
5 SDK on back
100 pull cruise

8 x 50 @ 1:15 work walls and breakouts
odds, 25 fast choice, 25 free easy (went IMO)
evens, breaststroke fast
100 pull cruise

8 x 75 backstroke @ 1:20 work walls
100 pull cruise

3 times through
50 free @ 50
25 fly/25 back @ 55
200 pull cruise @ 3:15
25 fly/75 back build @ 2:00

100 float

3600

We had minimal clean up from our friend Hermine coming through last night. These storms always seem to come through at night. Chores all day and a little bit of abs before calling it a day.

300 with snorkle and bouy
200 IM drill

3 times through
200 free w/fins @ 3:00 descend by round
3 x 100 kick w/fins @ 1:30 best average
4 x 50 drill/swim @ 1:15 (went IMO)

mini sets that followed each round above
1. 8 x 25 tombstone kick @ 40
2. 8 x 25 fly drill @ 30
3. 8 x 25 @ 30 15 yards sprint, 10 cruise

4 x 50 free @ 60 descend to sprint
400 time trial

200 w/d
4000 SCY

Everything felt great tonight. That doesn't happen very often. With my summer training being pretty much a wash, I guess it's time for a fresh start towards SCM.

Only had time for a rather quick swim before work this morning. I may use this one as a "test set" down the road.

500 swim

4 broken 500's
--rest 10 after each swim and rest 60ish between 500's
1) 200/200/100
2) 200/150/100/50
3) 200/100/100/100
4) 200/100/50/50/50/50

200 easy swim

2700

That's it. Nothing special or exciting here. I felt pretty good and was able hold pace.

200 swim
3 x 100 descend @ 1:45
3 x 50 @ 60 (fly, bk, br)

200 kick
6 x 50 kick @ 1:30 fast
--odds breast, evens free

Free set
--50's at 200 pace, other swims moderate except sprint from flags in
150 @ 2:30
50 @ 60
100 @ 1:45
2 x 50 @ 60
50 @ 1:15
3 x 50 @ 60
150 @ 2:25
100 @ 1:40
50 @ 55
100 EZ

3 rounds with fins
100 @ 1:45 done as 2 fly strokes, 4 Kick
2 x 75 @ 1:15 done as 25 drill/ 50 fly

50 ez

6 x 50 @ 60 done as
--25 sprint, 10 cruise, 15 sprint fly

200 warm down

3450

I suppose I need to get in shape since I've signed up for a meet next month down in the Charleston area. I've decided to swim some off events at this one and just have some fun.

Sat-100IM, 50, 200 and 100BR
Sun-500, 2BK, 50BR and 2BR

Short stuff tonight and I felt pretty good. I know after taking a month off I'm not ready for any intense long swims.

400 mix up
Kick Set
-100's moderate w/fins @ 1:45
-50's sprint no fins @ 1:15
100
50 went fly
100
2 x 50 went fly/breast
100
3 x 50 went breast
100
4 x 50 went IMO
100 easy swim

2 rounds of
2 x 25 sprint ,went fly @ 30
50 easy @ 1:15
3 x 25 sprint ,went back @ 30
75 easy @ 1:45
4 x 25 sprint ,went breast @ 30
100 easy @ ??

4 x 100 @ 1:40 breathe 1/5
4 x 50 @ 60 drill/swim stroke
2 x 25 off blocks
50 off blocks

3000

200 choice
6 x 100 (2 @ 1:55,1:45,1:35)

4 rounds of
2 x 50 sprint kick @ 1:15
50 stroke sprint @ 1:10
2 x 50 free sprint @ 50
-1 breath/25, (failed)
50 cruise @ 1:15

6 x 100 back kick with fins @ 1:45
-odds sprint, evens easy

3 x 200 @ ??
-1) fly/breast drill
-2) free swim
-3) 100 back/100 free
6 x 100 free @ 1:45 pace work
200 warm down

4000 scy

Felt great however my times didn't reflect how I was feeling. I plan on signing up for the Growler meet in Mount Pleasant (Charleston area) soon so I guess I need to get in shape. It's one of my favorite meets of the year. Maybe I'll sign up for some off events end have a little fun

200 w/bouy and snorkel
4 x 100 @ 1:55 (50 stroke dr/50 fr swim)
4 x 50 free @ 55 build
100 IM

5 x 100 descend @ 1:30
100 free focus on fast turns @ 1:40
4 x 25 br @ 25,30,35,40
2 x 50 br descend @ 60
100 IM cruise @ 2:00
50 bk focus on SDK @ 60
4 x 25 fly @ 25,30,35,40
2 x 50 fly descend @ 60

200 easy

2 x 200 build @ 3:10
100 free same as above
4 x 25 br @ 30
2 x 50 br @ 60 hold pace of #2 above
100 IM cruise @ 2:00
50 bk same as above
4 x 25 fly @ 30
2 x 50 fly @ 60 hold pace of #2 above
4 x 25 free w/fins sprint @ 30
4 x 25 back w/fins sprint @ 30

200 w/d
3700

Felt much better today and I was glad that we didn't have any long swims. This was the first day in awhile that it wasn't in the mid 90's with a heat index around 108. That thick SC air tends to drain you quickly. It's better than being cold though

After basically taking the past month off, this brief swim was very painful. Work has kept me busier than normal and sometimes there isn't enough hours in the day. I think I have work back under control and hopefully life is back to "normal"

400 mix up
4 x 100 w/fins @ 1:30 (75 fr/25 bk)
500 SKIPS
4 x 50 @ 60 build

2 x 200 @ 3:20 just stay long
75 build to sprint r/5 25 easy @ 1:30
50 sprint

3 x 50 @ 1:15
1. Moderate
2. PB + 5
3. PB + 3 , failed
2 x 250 @ 4:00 just stay long

4 x 25 @ 30 descend
50 @ 55 negative split
3 x 50 @ 50 descend with over kick

3 x 200 @ 3:45 neg split choice
--went backstroke

200 warm down

3800 SCY