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joel schmaltz

  1. Monday 4-18-16

    200 choice (used bouy and snorkel)
    4 x 100 r/15ish IM order 50 kick/50 swim
    4 x 50 descend @ 60

    6 x 75 @ 1:40 (DPS/build/sprint by 25)
    -went BK on odds and BR on evens
    300 IM (25 kick/50 swim) r/30
    200 IM (25 kick/25 swim) faster r/30
    100 IM sprint swim
    100 ez swim
    300 pull breathe 3/5/7 by 25 just stay long
    8 x 75 @ 1:30
    -odds choice hold 100 pace, went BK
    -evens free cruise
    6 x 25 sprint @ 60
    100 ez and hot tub

    3100

    Felt pretty good tonight and I think I can attribute that to a less stressful day at work. With my pool work being relatively sporadic I have nothing to taper from for Greensboro. I not sure what to expect other than having a good time and a small break from work.
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  2. Playing around with the team

    200 with bouy
    4 x 100 @ 1:50 reverse IM
    4 x 50 @ 1:10 IM order kick/swim

    4 x 75 @ 1:30 fly kick on side/bk/front by 25
    4 x 75 @ 1:30 fly kick on side/bk/ fly drill
    6 x 25 @ 40 fly drill

    3 x 150 @ 2:30 descend stroke count by 50
    3 x 100 @ 1:40 hold lowest stroke count from above with tempo trainer
    3 x 50 @ 55 continue with low stroke count

    200 choice @ 3:10 went back
    3 x 100 choice build @ 1:50 went fly/bk/br
    8 x 25 @ 30 sprint choice
    100 cruise

    3250 of light stuff

    The short free set was at about 80 % and the interval was rather generous but I was only able to get down to 14 SPL. On the 100s with the tempo trainer I was able to hold 13 SPL and hold a slightly faster pace. I am only 5'9" and have short arms. Wrong sport right I may have stumbled across a stroke rate that is more efficient and might help out with my lack luster 500's I've had the past few years.

    Now I want to get back in the pool and play with some longer sets and tighter intervals using that stroke rate. I realize that my small "sample set" is exactly that but it's a start.
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  3. Monday 4-4-16

    500 (200 swim/50 kick repeat)
    500 (150 w/bouy, 150 w/paddles, 200 w/both)
    400 (100 IM kick, 100 IM drill, 200 IM swim)

    4 rounds of
    250 pull @ 3:45
    3 x 50 @ 45 descend
    2 x 50 kick @ 1:05 sprint

    300 cruise swim while the fast lane knocked out a 5th round

    9 x 50 @ 1:15 IM switch
    -descend to sprint in groups of 3
    -work transitions

    150 EZ

    4300

    This was a nice way to finish out a typical Monday. Lots of swimmers tonight. I felt pretty good and was consistent throughout the evening. Credit to a good nights sleep and somewhat less stressful day at work.
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  4. Thursday 3/31/16

    300 w/buoy and snorkel
    200 kick
    4 x 50 drill/swim @ 60 IMO
    2 x 50 free build @ 60

    12 x 75 @ 1:20 descend in groups of 4
    - 4 free/breast/free
    - 4 back/free/back
    - 4 fly/back/breast
    100 EZ

    4 broken 200's choice @ 5:00 fast rest 10 at each break
    1- 100/50/50
    2- 75/75/25/25
    3- 75/50/50/25
    4- 75/50/25/25/25
    100 EZ
    Went back on all four but should have gone IM

    4 x 75 @ 1:20 kick only from flags into walls
    4 x 75 @ 1:20 at least 4 SDK of walls
    4 x 50 @ 60 free build
    4 x 50 @ 60 ascend

    3700
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  5. Monday 3-14-16

    300 swim
    4 x (3 x 50) @ 55
    -drill
    -build
    -focus on breakout
    -focus on finish
    6 x 50 kick w/fins @ 55 (25 sprint/25 EZ)
    -went 2 fly, 2 free, 2 back
    16 x 25 r/10 4 of each stroke
    -focus on breakout
    -focus on finish
    -EZ free
    -sprint

    Main set, pacing and keeping heart rate at 150
    4 x 100 @ 1:35
    3 x 200 @ 3:10
    2 x 300 @ 4:45
    200 pull cruise + masters minute
    400 for time
    100 float around and out

    3900

    The goal was not to worry as much about our times but hold a constant heart rate. I was able to hold the same pace on the 100's and 200's but wasn't as successful during the 300's. I blame it all on being a Monday.
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  6. Sat 2/27/16

    4 x 50 @ 55
    300 mix up (I did bouy and snorkel)
    3 x 100 kick @ 2:30 descend
    4 x 100 pull @ 1:50 first 25 is scull
    9 x 50 @ 50
    -1-3 work breakouts
    -4-6 work walls
    -7-9 work finishes

    4 x (50 @ 55, 100 @ 1:40, 50 @ 60) hold 200 pace
    4 x 50 @ 60 cruise

    500 pull every 4th length 2 breaths only
    6 x 25 @ 30
    -odds build up, evens build down

    100 w/d
    3400

    I felt descent this morning after an exhausting week at work. Round 4 of the 200 pacing hurt a bit even with the generous intervals. My should is still bothering me from last weekends events.
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  7. Short solo swim

    Quick solo swim before work. The goal was to hold my stroke together during my "test set" stolen from Karl S.

    400 swim
    4 x 100 IM drill
    4 x 50 free @ 60 build

    4IM test set
    25 fly r 5
    50 fly r 10
    50 fly/bk r 5
    50 bk r 10
    50 bk/br r 5
    50 br r 10
    50 br/free r 5
    50 free r 10
    25 free
    Total time - 60 = broken time

    200 cruise
    6 x 50 bk/br @ 60
    100 cruise

    2000

    When I have limited pool time, I TRY to find something on my list of needs improvement to work on.
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  8. Back to the lab, again

    My first swim after our SCY state meet this past weekend. My focus for today was lengthening my freestyle stroke. Luckily for me it was a short free based workout.

    200 free
    6 x 50
    -odds stroke drill @ 60
    -evens free swim
    200 free breathe 1/3

    Descending swims and intervals

    3 x 200 kick w/fins @ 3:00, 2:50, 2:40
    100 swim @ 3:00 recovery
    4 x 150 swim @ 2:20, 2:15, 2:10, 2:05
    100 swim @ 3:00 recovery
    4 x 100 swim @ 1:40, 1:35, 1:30, 1:25
    100 swim @ 3:00 recovery
    4 x 50 swim @ 55, 50, 45, 40
    100 swim@ 3:00 recovery
    100 sprint
    50 EZ

    6 x 50
    -odds Dolphin kick on back @ 60
    -evens back swim @ 50

    150 w/d

    3500

    It felt good to get back in the pool and stretch out a bit. The meet was pretty much a training weekend. Nothing to taper from and just swam in a couple of practice briefs. I had a couple descent swims and the rest were about what I expected. Back to the lab!
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  9. Thursday 2-4-16

    400 swim
    100 IM drill
    100 free drill
    200 pull
    8 x 50 @ 1:15 25 sprint/25 easy
    --went IM order
    12 x 25 stroke @ 40
    --odds build/evens sprint

    4 x (3 x 100 build + 200 pull cruise)
    --100's on 1:40 200's on 3:30

    3 x 100 sprint @ 1:35,1:30,1:25
    --My shoulders were getting toasty

    200 (25 double arm bk/25 back)

    4000

    Not a bad workout and was pleased with most of my swims. I probably won't get to swim this weekend due to our girls activities.
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  10. Monday 2-1-16

    Weights and some light stretching before work.
    We had a rather large group of swimmers tonight.

    400 w/bouy
    200 choice (went back/free by 25)
    6 x 50 kick
    -evens free sprint @ 1:00
    -odds cruise breast @ 1:15

    The last 25 of each 100 was stroke choice
    5 x 100 @ 1:50 , went fly
    100 cruise backstroke @ 2:30
    4 x 100 @ 1:45 , went back
    100 cruise breaststroke @ 2:30
    3 x 100 @ 1:40 , went breast
    100 cruise backstroke @ 2:30
    2 x 100 @ 1:35 , went back
    100 cruise breaststroke @ 2:30
    100 (50 BR/50 FR)
    200 EZ done as 50 BK/50 BR

    8 x 50 free @ 60
    -odds EZ , evens sprint

    long cool down
    400 (free,bk,br,free by 100)

    3800

    I did well tonight and tried not to pay attention to the young guns in the lane next to me that were absolutely flying. I should do some more stretching but have some paperwork to handle before bed.
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  11. 1/30/16

    Short swim Sat with the team.

    400 with buoy
    4 x 50 kick @ 1:15
    200 IM drill/swim
    8 x 50 @ 60 breath control drills (coaches call)

    Descend to fast set
    4 x 25 @ 25
    3 x 50 @ 55
    3 x 75 @ 1:15
    50 cruise @ 60
    3 x 100 @ 1:35
    50 cruise @ 60
    3 x 75 @ 1:10
    3 x 50 @ 45
    8 x 25 @ 20 (these hurt me)

    100 easy

    2 x 200 Tennessee turns @ 3:30
    400 breathe 3/5/7/5 by 25

    100 w/d

    3650

    Our SCY state meet is coming up. Our family schedule hasn't allowed me to race in months. I have been past this meet and have been focusing on Greensboro.
    State meet line up
    Fri-1650 (just a "stretch out swim")
    Sat-500/2BK/100BR/2IM
    Sun-4IM/50FL/2BR/50BR/200

    After the 4IM on Sun , the rest of the meet is off events for me.
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  12. A little stroke work

    300 with snorkel
    3 x 400 @ 7:00 descend done as
    -25 back kick
    -50 back build
    -25 free EZ
    3 x 100 @ 1:50 (50 fly/50 back)
    4 x 300 @ 6:00 descend done as
    -same as above except breaststroke
    3 x 100 @ 1:50 (50 back/50 breast)
    3 x 200 free @ 3:00 descend
    100 w/d

    4000

    Football time
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  13. 1/6/16

    Short jog and some yoga last night.
    P90 shoulders and arms this morning before work.

    We had a good showing at practice tonight and I felt pretty good through the following.

    2 x (50 kick/100 swim)
    Put on fins for
    3 x 100 kick @ 1:30
    4 x 25 swim @ 30
    -odds DPS
    -evens sprint
    2 x 75 kick on back @ 1:20 (8 SDK of walls)

    4 x 50 @ 60
    -12.5 sprint/37.5 ez
    -add 12.5 sprint to the next three
    200 free sprint @ 4:00
    200 back sprint @'4:00
    50 ez

    6 x 50 @ 55 (drill/swim)
    4 x 75 @ 1:15 stroke build
    4 x 100 @ 1:40 stroke portion is fast
    -25 stroke/75 free
    -50 stroke/50 free
    -75 stroke/25 free
    -100 stroke

    6 x 50 @ 55 drill/swim
    -odds free, evens stroke
    4 x 75 @ 1:15 build
    -free/stroke/free by 25
    4 x 100 @ 1:40 free portion is fast
    -25 free/75 stroke
    -50 free/50 stroke
    -75 free/25 stroke
    100 free

    200 w/d

    3700
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  14. Monday 1/4/16

    Short swim on a chilly night for SC. I was happy to get out early to finish moving all of my wife's plants into the garage and shed.

    400 choice (did 300 w/snorkel and buoy, 100 back/breast)

    3 rounds of
    150 build
    75 build
    50 (80%,85%,90% by round)
    25 no breather
    50 same as above
    25 no breather
    50 same as above
    25 easy
    2 x 100 pull

    10 x 50 various pacing swims

    50 float and out of there

    I did manage to do P90 core before work which felt pretty good.

    We have a "prediction mile" on tap for Sat which will test my pace work I have been working on. No clocks or watches, you predict your time and the closest swimmer wins. You don't have to go fast, just hold your pace. I am not a miler nor do I ever want to train for it but I am looking forward to this.
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  15. 12-16-15

    250 w/snorkel and buoy

    4 x's through
    3 x 50 @ 50 descend
    2 x 100 @ 1:30 build
    200 @ 3:00 descend by round

    50 easy

    3 x's through
    100 @ 1:45 w/fins
    --first 35 sprint cruise the rest
    4 x 25 sprint with fins and paddles @ 30,35,40,45
    100 @ 1:45 w/fins
    --last 35 sprint cruise the rest

    100

    3500
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  16. 12-14-15

    400 swim
    200 IM kick
    400 IM (k/s/d/s)

    8 x 25 SDK @ 40
    6 x 50 breast w/dolphin kick @ 1:15
    4 x 100 IM @ 1:45
    2 x 200 @ 3:20 second faster than first
    4 x 100 IM @ 1:40
    6 x 50 scull @ 1:15
    8 x 25 double pullout breaststroke @ 40

    From the middle of the pool working turns
    8 x 25 free @ 30
    6 x 50 choice on @ 60
    4 x 25 stroke @ 30 did back to breast

    100 w/d

    3900 SCY
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  17. 12-12-15

    Freestyle pace work was the theme this morning. A few micro sets with me holding 500 pace and my stroke together throughout.

    300 w/snorkel and bouy
    4 x 100 (k,s,d,s) IM order

    2 x (5 x 50) @ 60,55,50,45,40
    5 x 100 decend 3 @ 1:40, 2 @ 1:35
    50 easy
    2 x 200 @ 3:00 build and #2 faster than the first
    50 easy
    500 build to 100%
    100 cruise

    2 x (4 x 50) round 1 free @ 60 round 2 stroke (went BR) @ 1:15
    --descend to sprint

    200 w/d and hot tub

    Now it's time for chores, running children around and hopefully the Duel in the Pool at 2. If I don't catch it today, I will be forced to suffer through the truncated version on NBC. Last nights races were fun to watch although I missed the mens 400 and final two relays
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  18. 12-9-15

    Another short workout with the team. I felt much in the water. My head position is getting better on my free which has been tough for me to change.

    200 w/bouy and snorkel
    100 IM kick
    6 x 100 left/right/drill/swim @ 1:45
    -alternate free and back by 100
    6 x 75 @ 1:20 breath 3/5/7

    2 times through (#1 drill/#2 swim)
    25 fly @ 30
    25 fly, 25 bk @ 60
    25 fly, 25 bk, 25 br @ 1:30
    100 IM @ 2:00
    50 fly, 25 bk, 25 br, 25 fr @ 2:30
    50 fly, 50 bk, 25 br, 25 fr @ 3:00
    50 fly, 50 bk, 50 br, 25 fr @ 3:30

    Masters min
    200 IM off the blocks

    200 w/d

    3150
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  19. 12-7-15

    In and out quickly tonight. Lots of rest with some fast swims. I had some good swims but felt like crap. I guess that's better than swimming AND feeling crappy.

    200 free
    4 x 50 kick/swim by 25 -went IM order
    50 back
    100 free
    4 x 50 drill/swim by 25 -went IM order
    50 breast

    2 x 200 @ 3:30 (100 fast/100 cruise)
    4 x 25 @ 30 (2 breath max)
    2 x 200 @ 3:25 (150 fast/50 cruise)
    4 x 25 @ 30 (1 breath)
    2 x 200 @ 3:20 sprint
    4 x 25 @ 40 (odd 1 breath, evens no breath)
    2 x 75 stroke @ 1:45 (50 long r/10 25 sprint) -went BK & BR
    3 x 50 @ 55 drill/swim -went FL/BK/BR
    2 x 75 stroke -same as above
    2 x 25 fly @ 30 (1 long/ 1 sprint)
    rest 1 min
    100 choice sprint -went BR and was slowwww
    200 cruise

    3100
    i desperately need to get in some more pool time. Life just happens to get in the way sometimes
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  20. 12-2-15

    Our SCM state meet is this weekend. I will not be going due to the fact we are already over booked with our daughters activities. I was able to join in for some fast 50's with lots of rest.

    250 swim
    2 x 50 drill/swim
    200 kick
    2 x 50 kick/swim
    200 pull
    2 x 50 drill/swim

    4 x 75 (k/dr/build) @ 1:20 IM order

    8 x 50 free sprint @ 2:00
    100 EZ @ 4:00
    6 x 50 stroke sprint @ 2:15
    100 EZ @ 4:00
    4 x 50 free sprint @ 2:00
    100 EZ

    4 x 25 from the blocks

    Slowly getting back into it. I was able to do some P90 shoulders and arms before work.
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