joel schmaltz

Loose intervals today. I was able to concentrate on my pacing or lack of pacing. Not bad at all , just a lot of freestyle.

400 swim
200 IM kick
400 pull DPS
8 x 25 @ coaches whistle
--odds, SDK AFAP
--evens, choice sprint

500 cruise w/even pace @ 8:00
2 x 250 strong @ 4:00
4 x 25 sprint @ 45
400 cruise @ 6:40
2 x 200 strong @ 3:20
4 x 25 sprint @ 45
300 cruise @ 5:00??
2 x 150 strong @ 2:30
4 x 25 sprint @ 45

100 EZ
100 Off the blocks for time
100 EZ

4200

I have been trying to do something off the blocks after each practice while I am tired. Nothing crazy, just a 50 or 100 to see how I am doing. Don't know if it will help much but we'll see.

500 swim
200 IM kick
200 BK (L arm, R arm, 50 full)
4 x 50 BR DPS r/10
4 x 50 done as
--5 fly strokes no breath
--10 free strokes EZ

400 IM
150 cruise
3 x 100 FR @ 1:20
3 x 100 BK @ 1:30
Masters minute
400 IM faster than #1
150 cruise
3 x 100 BR @ 1:45
3 x 100 IM @ 1:30
Masters minute
400 IM faster than #2
200 w/d

4200

This was a fun one and I feel that I was able to hold it all together throughout. I guess I am like a lot of other people and have either been too busy to blog or my swimming has been hit or miss.

I have a couple of meets coming up.
NC SCM state meet in Charlotte Nov 9th. Entered Sat only (50 BR, 2Bk, 200 BR)

SC SCM state meet in Columbia Dec 6-8th. Our team has never won this meet. I will be swimming 10 events for this one to try and get as many points as I can.

Fri
1500

Sat
50 BR
100 BK
200
4IM

Sun
2IM
100 BR
200 BK
50 BK
400

Should be a long week end

300 mix up
4 x through
-50 BK kick r/5
-100 (50 DBL arm BK/ 50 BK swim) r/10
4 x through
-50 with bouy at ankles r/5
-100 swim with no kick * use core to stay straight r/10
4 x through
-50 4 BK strokes, 3 free strokes r/5
-100 (50 BK build/ 50 free build)

After the first round, the stroke portion was build and the free portion was hard.
Dropping a 25 of the IM each round.
Rest 60ish between easch round of 400 and 25's
400 IM build each 100 r/15
4 x 25 FLY hard r/10
400 IM 75 stroke/25 free r/15
4 x 25 BK hard r/10
400 IM 50 stroke/50 free r/15
4 x 25 BR hard r/10
400 IM 25 stroke/75 free r/15
4 x 25 FR hard
400 free hard

4500 + w/d

Loved this one! It would have been brutal for me if they were all true 4IM's. My strokes all felt fairly good except for free. Very sloppy.

I have made a few changes to my BK and BR and am anxious to see what I can do when I race next month in Charlotte.

http://www.dixiezone.org/Meets/1311charlotte.pdf

I will only be swimming that Sat while my wife goes shopping for the day up there. I signed up for the 50 BR, 2BK and the 2BR mostly just to see if my changes are positive. Should be a good time.

-

300 mix up (too much talking)
3 x through
--2 x 100 kick @ 2:15, 2:05, 1:55 by round
--2 x 50 kick @ 55, 50, 60 by round
--2 x 25 swim sprint @ 45
--2 x 50 EZ kick @ 1:15

3 x 400 decsend @ base + 15
3 x 100 @ base + 15
---1. fly/bk
---2. bk/br
---3. br/fr
2 x 400 descend @ base + 15
3 x 50 sprint @ 60
---same as 100's above

200 w/d

4300

Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track.
The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long.

Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat.

http://www.dixiezone.org/Meets/1311charlotte.pdf

400 mix up
3 x (3 x 75) @ 1:15,1:15,1:30
Rd 1. >3 SDK off walls
Rd 2. >4 SDK off walls
Rd 3. >5 SDK off walls
**descend by round
**option of last 25 of each 75 done as 3 breaststroke pull outs

Kick set
3 x (3 x 50 + 2 x 75) @ 1:10/1:45
-50's AFAP
-1st 75, 50 EZ + 25 sprint
-2nd 75, 25 EZ + 50 sprint
4 x 100 w/fins @ 1:45
-on belly taking 3 hard strokes into walls
-concentrate on body position

100 EZ

Pull set
4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
125's @ 80% stay long
75 build to 90%
50's AFAP

100 EZ

3775

Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!

400 mix up
4 x 100 @ 1:45
-rotate a 25 strong
4 x 50 @ 50 descend

4 x 50 @ 60 fly/free
200 bk build r~30
4 x 50 @ 60 bk/br
200 br build r~30
4 x 50 @ 60 br/fr
200 IM cruise

2200

Hardly worth blogging about but this is just what my body needed.
Next meet won't be until the beginning of Dec so need to get my butt in gear.

500 mix up
-mostly done with my favorite toys (snorkel & bouy)

2 x (6 x 75) kick on coaches whistle
-1-3 rotate a 25 fast
-4. First 25 sprint
-5. First 50 sprint
-6. 75 sprint

100 ez

3 x through
300 @ 4:45 neg split
200 @ 3:00 descend by round
4 x 75 @ 2:00 sprint
- went odds BK evens BR


2 x through
75 @ 1:30 fast, last 50 over kick
50 @ 60 25 fast/25 drill
3 x 25 @ 45 choice sprint
-went FL,BK,BR

50 EZ and I had to jump out to get our oldest daughter.

4350

I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

Side note: Pacing is finally coming around along with keeping my stroke long.

300 mix up @ 5:00
3 x 100 @ 1:40 descend
2 x 50 @ 60 cruise
-went BK and BR

4 x (3 x 50) kick @ 1:10
-descend by round

100 EZ

4 x through
250 @ 3:50 cruise
3 x 100 @ 1:30 strong
50 @ 1:15 sprint
-rounds 1 & 2 swim
-round 3 paddles and buoy
-round 4 paddles/bouy and fins

100 EZ

100 @ 1:35 w/fins over kick , light arms
3 x 50 @ 35 w/fins sprint

150 w/d

4400

Not too bad tonight. Felt pretty good and swam well for me. My pacing is slowly getting better. I have really been concentrating on keeping my stroke long when I start to get tired, but my kick is still weak.

Apparently it was fast freestyle day on Monday. Not my favorite thing to do but I will do what is asked of me. My wife has trained me to do so.

More rest than normal with some expected speed. I have been trying hard to concentrate on keeping a long powerful stroke when I start to get tired. On thing that I have figured out is that my kick disappears when I am concentrating on my stroke. More to add to the "needs improvement" novel I am writing about my swimming skills.

300 swim
3 x 100 @ 1:40
2 x 50 back @ 60
8 x 100 @ 1:45
-75 10 kick switch drill/25 back swim

3 x 300 @ 4:45?? (1 mod, 2 fast)
3 x 200 @ 3:15 (1 mod, 2 fast)
3 x 100 @ 1:55 (2 fast, 1 sprint)
6 x 50 @ 1:20 all sprint

5 min vertical kick
-45 on, 15 off

150 @ 2:30 sprint
50 @ 1:00 sprint
50 @ 1:10 sprint
50 @ 1:20 sprint

100 w/d

4000

I only got in 100 w/d before the high school team took over the pool and was too lazy to get into the therapy pool. I went in this morning to stretch out a bit.

4 x 100 @ 1:40 cruise
200 pull
200 IM drill
6 x 50 BK/BR @ 60
-working on back to breast turns
100 back r/~30
6 x 50 BR @ 60
100 breast r/~30
4 x 50 FLY/free @ 60
200 w/d

2000 quick and easy
Just a little stretch out swim before work.

I have not posted in awhile or swam that much. School has started back up and my family is again ready for the grueling schedule of school, homework and gymnastics. We do much better with structure in or life.

A simple one here.

400 choice
300 pull
200 kick
100 IM drill

3 times through
4 x 25 @ 30 choice w/perfect form
-went IM order
5 x 100 @ 1:55
-25bk/25br/50 free
-lots of rest so I went
---1-3 descend
---4 perfect form cruise
---5 fast
400 pull fast rest 30
-ditched the paddles on round 3

200 w/d

4200

Our coach is back from a six week surgery recovery period. Glad to have her back! I consider myself a self motivated person but highly doubt I would train well swimming solo all the time. Bravo to those of you that do. We have had team practices while she was out but it is not the same.

I stole a number of Tall Paul's sets to do a little stroke work , slightly modified. Wasn't feeling very creative and he has some really good stuff. Thanks Paul!

8 x 100 r/10
1. Drill/swim by 25
2. Kick
3. Pull
4. Choice build
5. IM Kick
6. IM drill
7. Backstroke
8. IM cruise

4 times through
200 r/20 (see below)
100 IM r/15
50 free cruise r/10
200's done as
1. Alt. 25 fast fly/25 free
2. Alt. 50 fast back/50 free
3. 100 fast breast/100 free
4. 200 IM

2 times through
150 @ 2:15 cruise
2 x 100 @ 1:30 faster
3 x 50 @ 45 sprint
round 1 pull, round 2 kick w/fins

4 x (3 x 50) IM order
1. Drill @ 60
2. 25 perfect stroke/ 25 fast
3. 50 free cruise

200 w/d

4000

i had some fun with this one and it was a relatively quick w/o.

400 mix up

3 rounds of the following
300 @ 4:45 (descend each round)
100 back @ 2:00 (ascend each round)
200 pull @ 3:15 (perfect stroke and tempo)
3 x 50 fast kick @ 60
4 x 50 IM roll @ 1:10
rest 2 minutes between rounds

100 @ 1:35
50 @ 55
50 @ 50
rest 30
100 @ 1:35
50 @ 55
2 x 25 @ 25
rest 30
100 @ 1:35
25 @ 30
3 x 25 @ 25
rest 30
100 @ 1:35
4 x 25 @ 25
rest 30
8 x 25 @ 20

100 EZ and out

4350

i haven't blogged in awhile mostly because I haven't been training as much as I should. I am starting to sound like a broken record. Coach has been giving us some longer rest intervals in exchange for faster swimming. I kinda like it and have found that I push myself harder and feel stronger.

Next and meet for me will be Aug 3 in Cary NC (Raleigh area). It is only a one day meet and is close enough that I can drive up, swim, and drive back. Roughly a three hour drive is all. Haven't registered yet, but plan on swimming events that I didn't swim at the Pan Am meet. Definitely the 2IM and probably the 400 free. I need to pick one more to see what I can do.

https://www.clubassistant.com/club/m...1475&smid=4621

400 mix up
10 x 25 @ :30 w/fins
-odds underwater kick
-evens swim
5 x 75 @ 1:30 (25dr,50 build)
-went odds bk,evens br
25 Ez
8 x through
- 4 x 25 kick @ 40 IM order
- 100 IM @ 1:50
5 x 75 @ 1:20 (25 stroke build, 50 free fast)
25 ez
4 x 150 @ 2:15 pull build

3650

First time back in the water since racing last week. This is just what I needed. Cruised through all of this and focused on just stretching out.

I had a good meet in Sarasota last week. We don't have a LCM pool here to train in and my training had been very sporadic leading up to the meet. I had mixed emotions and expectations leading up to the meet. Needless to say, I am not a great LC swimmer.
We arrived in Sarasota as tropical storm Andrea was building strength.
Although my times were good for me, my splits were awful. Felt strong but out of shape (if that makes any sense).

4IM seeded at 6:46.60 , went 6:44.52 6th place
-I have NEVER done this LC and survived. Mission accomplished!!
-My mind said "You can do this!"
-My body said "Hurts, don't it!!"
-immediately after my heat the cleared the pool/deck for the storm. No w/d, so I waited in line for a hot shower and stretched out a bit.

2.5 hour storm delay

50 free seeded at 33.10, went 32.25 20th place
-another PR
-signed up for this just for fun

200 bk seeded at 3:09.21 went 3:04.94 12th place
-another PR
-It has been a long time since I had a PR in a 2bk in any course.
-Very happy and feeling loose and confident.

100 free seeded at 1:12.85 went 1:11.58 15th place
-First time for this event also, so another PR.
-Realized that I don't like this event at all.
-Went into the locker room after wards and had some friends tease me about the piano I carried the last 50. It wasn't pretty.

200 free seeded at 2:42.97 went 2:38.93 10th place
-another PR, WTH??
-REALLY died on the back half

This was an incredibly well run meet and I need to give props out to everyone that made this possible. Sarasota is a beautiful place and my teammates and I had a wonderful time.

500 mix up
5 times through
-3 x 25 kick (ez,sprint,ez) r/10
-50 drill r/15
-75 swim @ 85%
-went odds br, evens bk

400 swim (cruise focus on fast turns) r/30
4 x 100 bk @ 1:50
300 swim (cruise focus on streamline off walls) r/30
4 x 75 br @ 1:30
200 swim (cruise focus on dps)
4 x 50 br @ 60
100 swim (cruise focus on perfect form)
4 x 25 fl @ 30 sprint

200 pull breathe 3/5/7/3 by 50
300 (50 fr,50 bk,50 double arm backstroke)

4000

First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.

500 mix up
5 times through
-3 x 25 kick (ez,sprint,ez) r/10
-50 drill r/15
-75 swim @ 85%
-went odds br, evens bk

400 swim (cruise focus on fast turns) r/30
4 x 100 bk @ 1:50
300 swim (cruise focus on streamline off walls) r/30
4 x 75 br @ 1:30
200 swim (cruise focus on dps)
4 x 50 br @ 60
100 swim (cruise focus on perfect form)
4 x 25 fl @ 30 sprint

200 pull breathe 3/5/7/3 by 50
300 (50 fr,50 bk,50 double arm backstroke)

4000

First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota.

I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form throughout. Nothing intense it this was just what I needed.

200 free
2 x 200 IM k/dr by 50 rest 15
2 x 200 IM dr/swim by 50 rest 15
200 IM kick

5 x 200 @ 3:20 Lots of rest
-done as 150 @ 80% and 50 @ 90%

4 x through (IM order by round)
-200 k/dr by 25 r/15
-200 dr/sw by 25 r/15
-4 x 50 sprint @ 60
-rest 60

200 w/d

4800

I actually stopped after round three (breast) and needed to get home. Only 4000 for me. I have been using my snorkel quite a bit the last couple of weeks trying to improve my catch on free. My left forearm "slides" when I get tired. I really think the snorkel work has helped. Felt stong and swam fast, for me, on the free 200's.

I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No psych sheets yet so I cruised though this.

400 w/bout and snorkel
400 IM (k,dr,dr,swim)
200 EZ kick on back w/fins

8 x 25 fly @ 30
--trying hard to build some endurance
200 bk @ 3:15
200 br @ 3:30
200 fr @ 2:50
200 IM @ 3:00

200 w/d

Back to breast turns and off to work

2200

nothing creative or exciting here. Just some "make it" swims.

500 mix up

200 moderate @ 2:50
4 x 100 descend @ 1:30
8 x 25 drill @ :35 IM order
3 x 100 kick descend @ 2:20
2 x 50 sprint kick @ 1:30
3 x 100 pull descend @ 1:30
2 x 50 sprint pull @ 60

We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o.
Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique.

100 IM r/10, 100 ba r/10, 200 fr r/20
100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20
100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20
200 IM r/10, 200 fr r/30
100 IM sprint

200 w/d

4000

In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy.

Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this.

10 min choice
--I did 400 IM (k,dr,dr,swim) plus some extra talking

Kick set w/fins (2 times through)
75 @ 1:20 first 25 fast
75 @ 1:25 last 50 fast
75 @ 1:30 fast
100 @ 2:00 AFAP

Toy set (2 times through)
2 x 200 @ 3:00 paddles and over kick
2 x 150 @ 2:30 paddles and bouy
2 x 100 @ 1:40 bouy only
2 x 50 @ 60 backstroke
--went backstroke for round 2

5 x 100 @ 1:35
500 @ 8:15 under water AFAP off each wall
5 x 100 @ 1:30 w/paddles and bouy
100 EZ

4650 + hot tub

Good luck and safe travels to those going to Indy!!

300 swim
300 IM (k,dr,sw by 25)
4 x 25 choice (odds build, evens easy)
6 x 75 @ 2:00 AFAP
*1-4 50 k w/fins , 25 swim
*5&6 same but w/o fins

* 25's and 50's focus on speed and form strong swims
100 IM mod r/20
4 x 25 fly r/10
100 IM build each 25 r/20
4 x 25 bk r/10
100 IM mod r/20
4 x 25 br r/10
100 IM build each 25 r/20
4 x 25 fr r/10
Masters min
100 fr mod r/10
50 fly r/15
100 fr build r/10
50 bk r/15
100 fr mod r/10
50 br r/15
100 fr build r/10
50 fr
50 EZ

3 x 50 fr build r/10
3 x 50 stroke fast r/20
3 x 50 fr build down r/10

200 pull , stretch out swim

turn work from middle of pool

200 w/d

3450

We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed.