joel schmaltz

Another small showing resulting in me getting my own lane again. Lots of toys tonight.

400 swim

4 x's through w/fins
3 x 25 @ 35 fast k/k/s
50 cruise @ 60
3 x 25 @ 35 fast k/k/s
75 swim @ 1:20 descend to sprint 1-4
100 EZ

3 x's through
250 @ 3:45 pull negative split
150 @ 2:30 100 w/paddles and snorkel 50 fast kick
6 x 50 @ 60 stroke swim hold 4IM pace
rest 30 and repeat
---option 2 was 6 x 50 @ 45 hold 500 pace

50 float and hot tub

3750

I started to title this one "Solo quickie" but decided that didn't sound very good.

Nothing too exciting here

400 free
4 x 100 @ 1:30 gentle descend
4 x 100 kick, no interval just focus on working coming off the walls.
200 BK negative split @ 3:30
200 cruise pull @ 3:00
2 x 100 BK build @ 1:40
4 x 50 BR @ 60 ascend

2000 and off to work

400 mix up
Kick w/fins 3 x's through
-25 sprint @ 30
-50 build @ 55
-25 sprint @ 30
-75 build @ 1:15
-25 sprint @ 30
-100 sprint @ 2:00

100 EZ

For our main set, the 100's and 75's were fast and the 50's were recovery. Everything was on the 1:30

100 + 50
75 + 50
2 x 100 + 50
2 x 75 + 50
3 x 100 + 50
3 x 75 + 50
2 x 100 + 50
2 x 75 + 50
100 + 50
75 + 50
25 float back

3500 + some hot tub time

Small turnout tonight but I did get a lane to myself. I liked this one and swam well. I did lift before work and my arms were a little heavy but am pleased with tonight's performance.

Woke up late but did manage to make it to the pool.

Davis mile mixing up some stroke within the distances.

A few back to breast turns and off to work.

1650

Core work tonight

This is just what I needed tonight. I usually look forward to practice but not so much tonight.

3 x 200 r/20 (100 free/50 stroke dr/50 stroke swim)
-went fly/bk/br
4 x 25 bk pull @ 40
75 fly kick @ 1:30
4 x 25 fr pull @ 40
75 back kick @ 1:30
4 x 25 fly pull @ 40
100 fr kick @ 2:00

4 x 25 bk sprint @ 40
2 x 50 best stroke dr @ 60
4 x 100 free @ 1:40
2 x 50 worst stroke dr @ 60
200 IM @ 3:40
4 x 25 BR sprint @ 40
2 x 50 fr drill @ 60
4 x 100 IM @ 1:50
2 x 50 best stroke dr @ 60
200 free @ 3:30 breathe 3/5/3/5 by 50
4 x 25 free sprint @ 40
2 x 50 best stroke dr @ 60
4 x 100 free @ 1:40
2 x 50 worst stroke dr @ 60
200 IM @ 3:40

skipped w/d to go pick up our oldest daughter

3850

i had a rough weekend of painting our dining room, my Spartans getting punished and yard work on Sun. My body needed a low intensity w/o.

I did finally register for our SCM state meet in Columbia. It will be Sun only for me due to prior commitments. 2IM, 100 BR, 2BK and the 400 at one of my favorite meets held in SC.

100 25r/25l 50 swim
100 kick
100 IM drill
100 w/bouy breathe 1/5
100 build
8 x through
-50 free @ 50
-25 drill @ 30 IM order
-25 sprint@ 40 IM order

400 free @ 6:20
400 IM @ 7:20
400 free @ 6:00 faster than first one
400 IM @ 7:00 faster than first one
100 EZ

16 x 50 done as
-2 @ 50
-1 @ 1:05
-1 @ 50 sprint, no breather second 25 (failed)

100 EZ

3900

This was my kind of workout but I didn't shine very much. Felt good but the speed just wasn't there. I blame work.

300 swim
4 x 100 free @ 1:45
6 x 50 @ 55 breathe 3,5,7,9,3,5
8 x 25 @ 40 sprint
100 EZ

-50's strong
-100's at about 80%
8 x 50 fly @ 1:05
4 x 100 free @ 1:45
8 x 50 back @ 1:05
4 x 100 free @ 1:40
8 x 50 breast @ 1:15
4 x 100 free @ 1:35
8 x 50 free @ 60
-I used the last 4 as a warm down

4100

i liked this one and felt pretty good. My backstroke felt extremely long and powerful. Actually, everything except free felt good.

I am am trying to decide if I want to head to our SCM state meet in about a month. I have plans with our oldest daughter that Friday and Sat which means I would only swim that Sun. Thinking about signing up for the 2IM, 2BK and the 400.

In and out quickly tonight

300 free
300 alternate Back/Breast by 50
200 kick
100 scull alternate front/back by 25
4 x 50 25 fist dr/25 fingertip drag
4 x 75 catch up/swim/build

400 @ 6:00 strong even pace
100 @ 1:35 at 500 pace
50 @ 60 at 200 pace
500 @ 7:30 strong even pace
400 @ 6:40 breathe 3/5/7/9 by 25
-stretch out swim
100 @ 1:35 at 500 pace
50 @ 60 at 200 pace
500 fast

2 x 50 off blocks
-went free and Breast

Hot tub for a warm down

3600

My pacing is slowly coming around. Key word ----> slowly

Lots of rest with expected speed tonight.

300 swim
6 x 50 kick @ 1:15 strong
5 x 100 @ 1:45 choice descend (went back)

4 x 300 @ 4:45 even pacing
-odds pull , evens swim

3 x through
4 x 50 @ 1:35 at 90%
50 @ 1:35 at 100%
2 x 50 @ 60 active recovery

3350

i didn't swim extremely fast tonight but felt good. Consistent but mediocre sums it up perfectly.

400 w/bouy and snorkel
4 x 100 free @ 1:40 build kick throughout swim
4 x 100 back @ 1:50 build kick throughout swim
4 x 50 BR kick @ 60

10 x 50 backstroke @ 1:10
-odds 6 kick shoulder roll w/arms at side
-evens 6 kick switch
10 x 50 back sprint kick w/fins @ 60
50 EZ

12 x 25 build @ 35 IMO
5 x 50 @ 60 fly/back focus on turns
4 x 75 @ 1:30 BK/BR/free
5 x 50 @ 60 BR/free focus on turns
4 x 25 @ 30 free build focus on finish
2 x 50 free @ 60 build, fast turn, SDK afap

50 float and home

i can't say that I was disappointed to have a light practice tonight. Who doesn't love drill day? I'm sure coach will get us back next time.

Brutal day at work but was able to escape the real world for a bit and swim through this

400 swim
2 x 100 fly kick@ 2:15
4 x 75 k/d/s IM order @ 1:30
4 x 50 @ 60 strong kick and DPS
4 x 100 @ 1:45 50 drill/50 build choice
- went odds free, evens back
50 EZ

8 x 50 @ 1:05 hold best time + 7
4 x 25 @ 40 sprint
8 x 50 @ 55 hold best time + 6
4 x 50 @ 40 sprint
8 x 50 @ 45 hold best time + 5 (failed)
2 x 100 @ 5:00 SPRINT
-#1 from a push, #2 from the blocks

4 x 175 r/10ish (100 fr/75 drill fly,bk,BR) as a warm down

3850

I did descent through most of this. When the wheels fell off, it got quite ugly.

500 mix up

2 x through
200 strong @ 3:00
4 x 50 @ 60 IMO/free by 25
8 x 50 @ 60 w/fins
- 25 sprint swim
- 25 SDK as far as possible

2 x through
2 x 75 fast stroke @ 1:15 (went back then breast)
4 x 25 fast kick @ 35
2 x 100 pull build @ 1:40 breathe 1/5

50 EZ while we regrouped

2 x through focus on turns
150 @ 2:30 (fly/back/breast)
2 x 100 IM @ 1:30
50 free sprint
Masters minute

100 cruise

4150

i was able to lift and mix in some abs before work again.

My my strokes are feeling strong lately. All except freestyle. My free swims are consistent but don't feel exceptionally well. I tend to base everything in the pool on how it feels.

Quick solo stretch out swim before work. Nothing much here but it felt good.

500 swim
500 pull build
3 x 200 IM rest 30ish
-drill, cruise, strong by 200
3 x 100 IM rest 15ish
-same as above
100 float and outta there

A little breaststroke work this evening.

2 x 200 (50 bk/50 fr) @ 3:30
6 x 50 @ 60 (2 fr/ 2 bk/ 2 BR)
6 x 25 kick @ 30 (went fly/bk/br)

8 x 50 BR kick on coaches whistle
- just working various drill/body position

2 x 150 breast @ can't remember
- 50 3 kicks 1 pull
- 50 2 kicks 1 pull
- 50 normal
100 free EZ
6 x 50 sprint @ 3:00 (odds BR/ evens FR)
- I mixed in a 50 EZ with the added rest
400 free @ 6:00
- 300 strong, 100 push it
150 breath 5/7/9 by 50 @ 2:15
100 breast @ 2:00 focus on the kick
100 IM @ 1:45 push the BR
100 free @ 1:30 focus on the kick

100 w/d

3200

Had my you own lane this morning and felt better than I have in weeks.

500 with snorkel and bouy

2 x's through

200 strong @ 3:00 (IM round two @3:15)
3 x 50 drill @ 55 (fly,back,breast)
4 x 100 fast kick @ 2:15
4 x 50 free drill @ 55
4 x 100 pull @ 1:30 descend to sprint
4 x 50 free drill @ 55
4 x 100 free @ 1:30 hold 200 pace
-used the second round as a warm down

4400

Chore day until my Spartans come on

400 (25 swim/25 10 kick switch)
4 x 100 free (25 rt/ 25 left/ 25 catch up/ 25 swim)
4 x 100 pull

4 x 200 @ 3:00
2 x 50 cruise @ 60
3 x 200 @ 3:00
4 x 50 build @ 60
2 x 200 @ 3:00
6 x 50 sprint @ 60
200 pull @ 3:00

200 float

4000

Had a late meeting and missed half of practice. Found a lane and joined the group for the following.

8 x 25 fly @ 30
12 x 75 r/15
--free build
--fly kick on back
--fly/back/breast
--repeat
8 x 25 back @ 30
4 x 100 free @ 1:40
--2,3,4,5 SDK walls
200 w/d

1900

I was able to hit the weights before work. Done as super sets on whatever was close or available. 3 sets of 10 - 14 reps each
Chest- incline press , decline dumb
Legs- leg press , standing calf raise
Tri- rope extension , another cable attachment
Sho- dumb curl press , dumb side/front raise
Back- back lat pull down , cable pull
Bi's- dumb curls , seated preacher

400 swim
4 x 100 IM drill
4 x 50 kick @ 60 descend

4 rounds of
4 x 100 @ 1:30 (just hold 500 pace)
4 x 50 @ 60
-25 sprint kick/25 swim
rest 60 between rounds

8 x 25 @ 30
-breath 3,2,1,0 per 25

100 floating around and practicing bubble rings

3700

Weights in the am before work. Still going light and high reps.

Backstroke work with team tonight.

500 mix up
4 x through kick on bk w/fins
-74 @ 1:45 EZ/recovery
-100 @ 1:45 85-90%
-125 @ 1:45 all out

50 EZ swim

8 x 50 backstroke drills (coaches choice)

2 x 100 @ 1:40 FR/BK by 25
-focus on body position on BK
2 x 200 @ 3:05 FR/BK by 50
-focus on fast turns on BK
300 @ 4:35 FR/BK by 75
-build BK 75's
400 @ 5:40 FR/BK by 100
-90% on the BK
5 x 50 free @ 50
-just hold 500 pace

100 warm down

3800

Weights and P90 abs before work.

This evening at the pool we had two options. I chose to swim the sprint group for a change.

500 mix up
400 swim/kick by 100
-went free on the first 200 and BR on the second
500 pull breath 3/5 by 100

16 x 25 @ 40 (1 sprint/1 EZ)
-went four of each stroke
8 x 125 @ 2:30 (25 sprint/100 moderate)
-went 2 of each stroke but 100 was all free
50 double arm backstroke
8 x 75 pull @ 1:15 strong
8 x 25 @ 60 sprint
-went 2 of each stroke

100 w/d

3750

Not too bad tonight. Plenty of rest so we could really push the sprint stuff. Kinda fun for a change