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joel schmaltz

  1. 7/20/16

    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
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  2. 7/18/16

    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
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  3. Monday 7/11/16

    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
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  4. Remedial lane please

    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
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  5. Monday 5-23-16

    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
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  6. Tired and paid the piper

    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
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  7. Stolen from pwb

    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
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  8. Monday 5-9-16

    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.
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  9. Chlorine Derby

    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.
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  10. Wed 5-4-16

    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.
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  11. Greensboro Recap

    Once again, we had a great time in Greensboro. I absolutely love that facility and being within a three hour drive from my house is a major plus. My training has been quite sporadic the last few years so I was curious to see what I could do.

    Thursday- Arrived around 3 and made it through the check in process quickly. Jumped in the pool and got in about 1000 yards. Mixed in a few starts and tried out the backstroke "wedge". I liked them but you need to be a little coordinated to use them.

    Friday- My only event was the mixed FR and went a 27.16 which I was very happy about. My fastest 50 fr is a 27.52 back in 2012. Since then I have been stuck in the mid 28's. Successful start to my meet.

    Sat- 200 IM seed time 2:39.66, went 2:36.22 (-3.34)
    Very pleased and the fastest I have been in awhile. The clear difference in this race was me having a much better front half. It took me forever to get my heart rate back down.

    Mixed MR, Swam backstroke and opted not to use the wedge. I slipped to the left off the start and tried my best to recover. Went 34.46. Not a good swim at all and I felt like I let my team down. They still talk to me though.

    Sun- 400 IM seed time 5:44.72, went 5:44.37 (-.40) Happy but was expecting more. I shouldn't complain because it is still faster than I have been in some time. The goal was to relax through the fly and then build each hundred. Once again my front have was great and I had an average back half. I hit the wall at the 200 mark and told myself "You're half way done". After my breaststroke breakout I realized my legs were shot. I then told myself "You're ONLY half way done" OUCH!!

    200 Back seed time 2:37.27, went 2:37.27 (-.16) Well, I was really pumped for this one but I think I was just tired. Even with a slow start and no legs the first 150 went really well and then my mind, body and soul suffered through the last 50. No complaints.

    Overall, I had a nice meet and a even better time with my teammates. I was able to see some old friends and meet some new ones. Bravo to everyone that took part in putting this thing together. This is by far one my favorite meet venue that I have been to. Time to train for the next one. Hopefully I can make it back to the USA Masters Games in July.
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  12. Recovery day

    400 mix up
    2 x 125 (75 free/25stroke/25drill)
    200 social kick
    8 x 25 @ 60 went IMO
    -odds EZ, evens strong

    4 x 75 @ 1:20 cruise
    50 easy
    3 x 100 @ 1:35 a little stronger
    100 easy
    2 x 150 @ 2:15 a little stronger
    100 double arm backstroke

    300 with snorkel and bouy + hot tub

    2500

    Just what my body needed. I need to blog my splits and thoughts from Greensboro. Maybe later on today.
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  13. 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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  14. 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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  15. 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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  16. 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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  17. 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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  18. 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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  19. 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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  20. 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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