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joel schmaltz

  1. No more to prep

    This was the last workout before I will hit the road towards Columbia. With no base to taper from the best I can do is rest a little. No worries.

    500 mix up
    5 x 100 kick with fins @ 1:40 descend
    6 x 75 @ 1:30 done as
    -25 kick on front no board
    -25 underwater arm recovery drill
    -25 swim

    4 x 50 free sprint @ 2:00 (29,29,30,30)
    *I have never broke 30 from a push before
    4 x 25 @ 40 2 scull, 2 ez swim
    200 dolphin kick on back
    4 x 50 stroke sprint @ 2:15
    -went fl,bk,bk,br (35,35,36,41) OK for me
    4 x 25 @ 40 same as above
    100 EZ back
    Starts and out of there.

    2350 with lots of rest

    I feel pretty good. Not in the best of shape but that is OK. Looking forward to this weekend.

    Everyone around here is talking about a 16' Great White shark that is apparently traveling up the coast. Here is a good video of a shark taken a few blocks from our house.

    [nomedia="http://www.youtube.com/watch?v=ZcuYjDR2tSg"]The one that got away! / shark bait - YouTube[/nomedia]
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  2. Resting a little

    We have our SCM state meet this weekend. Nothing too intense today.

    300 swim
    4 x 150 @ 2:45 (k,dr,swim by 50) IM order
    6 x 50 @ 55 breathe 5/7/9 repeat

    3 x thru
    150 build @ 2:45
    100 fast @ 1:50
    Went RDs 1&3 back and RD2 breast

    50 EZ

    500 pull (25 sprint, 75 cruise)

    4 x thru
    100 build @ 1:50
    50 fast @ 1:00
    Went odds back and evens breast

    50 EZ

    About 20 mins. of turns and starts

    Hot tub and shower
    3150

    I feel alright but am now wishing I had some more pool time logged in . I have signed up for the same events as last year and am looking forward to comparing fitness level or lack there of. Self inflicted rough schedule.

    Fri night
    1500 The will be just a "swim". Some of you distance swimmers may find this as disrepectful to the event and some sprinters may find it ludicrous. I call it warm up for the rest of the weekend.

    Sat
    100 IM, 50 Br, 100 Ba, 200 Br, 400 IM

    Sun
    200 IM, 100 Br, 200 Bk, 400

    Only 91 entries. I love Columbia and the pool but have never had a stellar meet there. If I am still alive after the 4IM we have our annual LMSC meeting that I need to run. Tough for me to get pumped for a 4IM late in the afternoon.
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  3. Lane by myself

    Another practice with only six of us there. Good news was that we all got our own lanes. Pretty simple tonight.

    10 min choice
    --Was talking to my coach and only got in 300

    2 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:15 build w/paddles and bouy
    4 x 100 @ 1:30 descend w/bouy
    2 x 50 @ 1:00 backstroke

    20 x 100
    --Free @ 1:30, Non free @ 1:45
    1 free
    1 stroke,went bk
    2 free
    2 stroke, went 50bk/50br
    3 free
    3 stroke, went 25fl/50bk/25br
    4 free
    4 stroke, went IM

    200 w/d

    3750 scy

    Short and simple tonight and kinda nice to have my own lane. We were suppose to hold are stroke together throughout the main set. I managed to do so and I felt powerful especially on the free swims.
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  4. Lane by myself

    Another practice with only six of us there. Good news was that we all got our own lanes. Pretty simple tonight.

    10 min choice
    --Was talking to my coach and only got in 300

    2 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:15 build w/paddles and bouy
    4 x 100 @ 1:30 descend w/bouy
    2 x 50 @ 1:00 backstroke

    20 x 100
    --Free @ 1:30, Non free @ 1:45
    1 free
    1 stroke,went bk
    2 free
    2 stroke, went 50bk/50br
    3 free
    3 stroke, went 25fl/50bk/25br
    4 free
    4 stroke, went IM

    200 w/d

    3750 scy

    Short and simple tonight and kinda nice to have my own lane. We were suppose to hold are stroke together throughout the main set. I managed to do so and I felt powerful especially on the free swims.
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  5. 11-12 and 11-13

    Coach is trying to mix in some fast swims to prep for our SC SCM meet the end of this month. I don't have much of a base to taper from. I'll deal with it.

    10 min choice
    -Only got in about 500
    7 x 150 @ 3:45 (25 kick, 100 swim neg split)
    -went 3 free, 3 back, 1 breast
    7 x 100 pull
    -3 @ 1:30 descend
    -1 @ 2:00 cruise
    -3 @ 1:30 descend
    7 x 50 @ 1:10
    -0dds free, evens fly
    -At some point during the 50 ,not including the walls, we were to dive down and SDK AFAP. Kinda different.
    4 x 175 @ ??
    -50 fr, 100 IM, 25 fr
    ---rotate a sprint 25 in the IM
    300 w/d (50 double arm back, 100 free)

    3700 scy

    Tues am solo swim

    I am not a miler, but have signed up for the 1500 at our state meet coming up. This will be strictly a "swim" for team points. The mile is on Fri evening and I may just barely make in time for the event to start. With that in mind I decided to jump in and swim a 1650 this morning.

    1650 swim
    -stay long and just swim
    50 EZ
    Small bk set trying to hold 39's throughout
    50 @ 50
    100 @ 1:40
    200 @ 3:20
    100 @ 1:40
    50 @ 50
    100 EZ

    2300

    Felt pretty good through this short one before work. The best thing was that I felt I could change gears (what little I have) the entire 1650. Plus my core didn't tighten up around 800 like it has in the past.

    Friday evening is our annual intersquad meet. We each bring in food to donate to the local food bank as our "entry fee". We can swim whatever we want and coach will have some fun relays mixed in as well. I gave coach about six differnet event options and told her to just put me in some of them. Will have to wait to see what comes my way.

    It is all for fun and a good cause as well. I am sure there will be some sort of social gathering afterwards.
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  6. 11/05/12

    10 Choice
    --Mixed in 500
    8 x 50 kick @ 2:00
    --Lots of rest , hold under fastest 50 free time + 15

    100 fast @ 1:50
    2 x 75 mod @ 1:10
    3 x 50 descend @ 50
    300 pull cruise @ 5:00
    150 fast @ 2:30
    2 x 125 @ 2:05
    3 x 100 descend @ 1:40
    300 pull cruise @ 5:00
    200 fast @ 3:20
    2 x 175 mod @ 2:55
    3 x 150 descend @ 2:30
    300 pull fast

    150 w/d

    4050

    Not too bad for a Monday and we actually finished up early. I did what I was suppose to do throughout the main set but none of the swims where very impressive. No school tomorrow for our little ones so the plan is to get my tail out of bed in the morning and swimand vote before work.
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