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joel schmaltz

  1. Floundering Around

    I haven't been in the pool for about a 11 days. Gymnastics out of town, child #2 with the flu, being more of a Mr Mom and work have all helped contribute to my lack of pool time. Everything felt surprisingly great except for freestyle. I stole most of this from Sue Mangan's blog and just swam through it.

    400 IM (k,dr,dr,s by 25)
    200 back >6 SDK off walls
    200 breast DPS
    4 x 50 build @ 60
    -odds bk, evens br

    4 x 25 fly @ 30
    3 x 100 bk @ 1:45
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    4 x 25 fl @ 30
    4 x 75 br @ 1:30
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    4 x 50 fly @ 30
    6 x 50 fr @ 50
    100 IM drill @ 2:00
    100 IM fast @ 2:00
    100 cruise

    200 kick build each 50 r/20
    200 drill/swim by 25 r/20
    200 swim build each 50

    200 w/d

    3700

    Loved this one! Maybe because I didn't feel as bad as I thought I would. I will admit that I didn't have much "build" left for the final 200 IM. Glad to be back!
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  2. Monday 3/11/13

    500 mix up
    4 x 150 @ 3:00 (k/dr/sw by 50)
    --went bk,fr,br,fr
    6 x 50 @ 55 (breath 5/7/9 repeat)

    3 x thru
    150 @ 2:15 build to sprint
    100 sprint

    50 cruise
    500 pull (25 sprint, 75 cruise)

    4 x thru
    100 @ 1:30 build to sprint
    50 @ 1:00 sprint

    50 cruise
    500 no walls, 10 fast strokes off turns (not my favorite thing to do)

    100 w/d
    3950

    Not much gas in the tank this evening. I am not diasappointed with my times but should have been really moving on the sprints. I was too close to the wall on EVERY turn tonight. Maybe I am gaining a little more DPS or a little more distance of the wall. I plan to do a solo swim in the morning and mix in some stroke work since our last few workouts have been mainly freestyle.
    Pollen in the air in SC already. Nasty stuff!!
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  3. Sat 3/9/13

    Only six of us in the pool today. Everyone is sick or out of town. I still don't feel great and was glad that this morning wasn't too bad. Had no energy through this "200 pacing" workout. The good thing about having a small group is that we get a lot more attention from coach. The bad thing is that she knows EXACTLY how fast/slow we are going. No slacking today.

    500 mix up
    5 x 100 @ 1:35 free, -1 stroke each 25
    5 x 100 @ 1:45 back, -1 stroke each 25

    200 (25 scull/50 drill/25 swim) r/20
    2 x 50, hold 200 race pace r/20
    200 same as above
    2 x 75, hold 200 race pace r/20
    200 same as above
    2 x 100, 50 build to pace/ 50 hold 200 pace

    100 cruise

    200 choice, announce your time and see if you can swim it
    A minute or so for some coaching
    200 2-3 sec faster than first

    3 x 50 br @ 1:15 3 kick/1 pull
    3 x 50 br @ 1:10 with flutter kick
    4 x 50 br @ 1:00 build
    100 back cruise
    2 x 75 br @ 1:30 50 build to sprint/ 25 hold sprint

    100 w/d
    3900

    Even without a lot of energy I still had a decent workout.
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  4. Pace night 3/6/13

    500 mix up

    My goal was to hold 1:14 pace through this set
    8 x 50 @ 50
    400 @ 6:20
    4 x 100 @ 1:35
    400 @ 6:20
    2 x 200 @ 3:00
    400 @ 6:20
    400 faster than pace

    100 cruise

    pull 2 x through
    200 @ 2:40 neg split
    2 x 100 @ 1:35 neg split
    4 x 50 @ 50 des
    2 x 25 ez kick r/15
    rest 60 between sets

    100 w/d

    4800

    I woke up in the middle of the night with a sore throat and a head full of nasty stuff. I don't feel too bad, just not 100%. Is it bad when your coach texts you in the middle of the day "I hope you aren't tired when you come to swim tonight." The intervals weren't hard but holding my 1:14 pace got tough for me. That number is where I end up on the last 300 of my 500. Pacing is something that I have been working hard at for a long time now. I have to say that I am moving in the right direction but have a lot of work to do. The back half of every race at my last meet has improved dramatically.
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  5. Tuesday solo swim

    This is an altered version of one I stole from jaadams a long time ago. I had written it down and found it in my "folder of swim stuff". I believe that James pulled a third round and my intervals aren't nearly as fast as his.

    My short version

    300 free
    300 pull
    200 IM drill

    2 times through
    -- round 1 free , round 2 IM
    200 @ 2:50 , 3:15
    50 relax @ 60
    150 @ 2:10, (fl,bk,br) 2:30
    50 relax @ 60
    100 @ 1:25, (fl,bk) 2:00
    50 relax @ 60
    50 @ 40, (fl) 50
    50 relax

    4 x 75 r/10 (25 stroke/50 free) EZ

    2500 and off to work

    i needed this one after my sloppy performance last night. Freestyle felt much better and I actually swam pretty fast for me and should have tightened the intervals a little more and then utilized the 50's relaxing more. Thanks for the workout James.
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  6. Monday 3/4/13

    500 mix up
    6 x 50 @ 60 (25 sprint/25 ez)
    --went fl,bk,br x 2

    4 x 200 @ 3:10 pull
    4 x 150 @ 2:25 50 fl. 50 bk, 50 br
    5 x 100 @ 1:35
    6 x 50 @ 55 (2 fl, 2 bk, 2 br)

    100 cruise

    100 fr @ 80% r/10
    100 (50 fl, 50 bk) r/20
    100 fr @ 80% r/10
    100 (50 bk, 50 br) r/20
    100 fr @ 80% r/10
    100 (50 br, 50 fl) r/20
    100 fr @ 80% r/20
    100 IM SPRINT

    100 w/d

    4000

    I hadn't been in the water since Thurs. Everything felt fine except freestyle. No power and a bit sloppy. It did feel good to be back in the water. I am always amazed at how nasty it feels even with a mere three days out of the water. Child obligations kept me out so at least I had a good excuse. Glad to be back!
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