joel schmaltz

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

Felt much better today. My only complaint was the pool temp was around 84.

400 with snorkel and buoy
4 x 100 IM drill
4 x 50 build

2 round of
200 cruise @ 3:30
2 x 200 @ 3:00 strong
100 ez @ 2:00
200 fast @ 3:00 broken at 100 for 5
100 ez @ 2:00

10 x 50 @ 60 choice
-odds cruise
-evens build

200 w/d

3700

A long work week along with the lack of sleep and food has taken its toll on me. I loved the workout this morning but my body said "Thanks for playing". I might need to try this one when I feel better.

10 min choice
-I did 300 w/snorkel and bouy, 300 bk/br by 25

10 min of vertical kicking with arms in various positions per coach
-45 sec on 15 sec off
-5 flutter, 5 dolphin

6 rounds of (4x25+100)
-25's fast stroke choice @ 40
-100's hold free 200 pace and end with a flip @ 1:40

4 rounds of (4x25+2x75) all free
-25's sprint @ 40,35,30,25
-75's fast for 60 yards then cruise 15 @ 1:40,1:35

200 w/d

3000

After watching my races from Greensboro and going over my splits I now have quite the list of "needs improving". I stole Patrick's recovery workout and figured I could concentrate on the little things while swimming solo before work.

400 IM k/dr by 50
3 x 100 w/snorkel @ 1:40 descend
6 x 50 @ 60
-odds easy free
-evens I went 25 back/25 breast to work the turn

20 x 50 @60 for swims and drill ,1:15 for the kick
-5 for each stroke
1. kick
2. drill
3. swim cruise
4. kick
5. swim 80%

100 cruise and of to work

Thanks Patrick

300 (every 4th length stroke choice)
100 IM kick
200 IM drill/swim by 25
8 x 75 (k/d/s 2 of each stroke)

8 x 25 @ ?? swim with paddle on forehead working on head position
8 x 50 @ 60
--allowed breathes per 25 2/2,1/2,1/1,0/1 repeat

4 x 150 @ 2:15
--0dds no breathing between flags in and out of turns
--Evens sprint from flags in with fast turns
4 x 125 @ 2:10 sprint the 50
--50fl,25bk,25br,25fr then rotate the 50 for the next three

300 w/d

3200

Working a little head position and breath control tonight. Felt like a rock today and can't figure out why. Just one of those nights I guess.

We have done something similar to this for a few years. Obviously more a fun workout and we always have some fun with it.

8 lanes/stations, ~ 10 min/station with a minute or two to switch up

400 choice loosen up

1. "Fastest two minutes in sports". 25 sprints @ 60
2. The Preakness Stakes, 6 x 100 @ 1:30 at 90%
3. Belmont Stake the longest dirt track
--7 min swim, see how far you can go
4. The sanctuary equine sports therepy & rehabilitation
--10 min of water running 30 sec sprint/60 sec easy with water belt
5. "Blew the turn"
-- work turns from middle of pool
6. Dover Downs harness racing
--swim hooked to the stretch cord (or whatever they're called)
7. "Closer"
-- work finishes from middle of the pool
8. "Lame horse"
-- 8 x 50 descend w/bouy @ 60

I'm sure we'll get back to the grind on Monday but this
one was different and fun. I think I need a horse.

Some light weights, abs and stretching this morning before heading out to make Uncle Sam some money. It's been months since I've been in the gym so I took it pretty easy

2 x 200 choice
4 x 50 kick @ 1:10

4 rounds of
2 x 50 kick @ 1:10 fast
4 x 25 fly slide drill with fins @ 1:00
150 free cruise @ ??
**I'm not sure why it is called fly slide. It is a 25 divided into thirds. Fly (push off and swim ~ 3 strokes), kick, free swim all AFAP

600 done as
50 stroke, 100 free breathe 1/5 (went BR)

4 rounds of
100 IM sprint @ 1:50
100 free EZ @ 2:00

100 w/d and I needed to go pick up our oldest daughter

3500

I swam well but felt like a rock. My little gym session may have had something to do with that. I hope to sneak in a solo swim tomorrow morning to continue my breaststroke work.