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joel schmaltz

  1. Monday 3/31/14

    4 x 200 r/15ish done as
    --50 3R/3L
    --150 breathe on unnatural side

    14 x broken 150's
    1. 50 @ 1:00 100 @ 2:00
    2. 50 @ 1:05 100 @ 1:55
    3. 50 @ 1:10 100 @ 1:50
    4. 50 @ 1:15 100 @ 1:45
    5. 50 @ 1:20 100 @ 1:40
    6. 50 @ 1:25 100 @ 1:35
    7. 50 @ 1:30 100 @ 1:30
    Then go back back down.

    100 EZ

    5 x 100 BK @ 2:00 negative split

    100 EZ

    3600

    The main set was a good one for me to work on swimming with a constant kick. I would like to try that set while doing some stroke work. My right leg started cramping at number 12 which I rarely have problems. Guess it was adding a stronger kick.

    Even with the generous interval on the backstroke set, I didn't have much left to have some impressive swims. Consistent but not sprint speed. Next time.
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  2. Its coming back

    Between my work beat downs and being busy with our children's activities, I am finally getting back I shape. This workout had some generous intervals but I swam well for me. Finally!

    200 w/buoy and snorkel
    200 IM drill/swim by 25
    Add fins for the following set
    2 times through (round 1 bk, round 2 free)
    4 x 25 fast kick @ 35
    50 swim @ 60
    4 x 25 fast kick @ 30
    2 x 50 swim @ 60
    4 x 25 fast kick @ 25
    3 x 50 swim @ 60

    50 ez

    4 x through choice (went IM order by round)
    50 drill @ 1:15
    50 build to sprint @ 1:15
    3 x 25 sprint @ 45

    50 ez

    7 x 200 @ 3:00
    #1 neg split by 5
    #2 neg split by 7
    #3 neg split by 10
    4-6 descend
    #7 all out for time

    100 float

    3900
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  3. Sat 3/8/14

    Due to the fact that I am just now entering this and I didnt grab my copy, i cant remember the entire w/o or the intervals. Getting older.

    200 swim
    6 x 100 (25 k on bk, 50 swim, 25 kick on side)
    6 x 25 sprint kick
    6 x 50 w/overkick and descend stroke count

    6 x 50 bk/br by 25 focus on turns
    4 x 75 (50bk, 25br)
    2 x 100 (25 fly, 50 bk, 25 br)
    100 IM

    The set I cant remember...then

    400 broken for 15 at the 200 negative split
    300 broken for 10 at the 150 negative split
    200 broken for 5 at each 50 descend
    100 off the blocks followed by 60 sec of verticle kicking

    Quick 100 w/d

    Almost 70 here this weekend so we spent most of it working in the yard. Long overdue and still have a long way to go.
    The wife and I did find time to head out for a nice meal Sat night. Very nice except that when I was pulling through the parking lot, a very young lady backed into my truck making a nice dent in my passenger door. Her comment to me was "Didn't you see me backing out?" So I have that to deal with this week. Almost glad it was my truck and not the wifes. We just got hers out of the shop from a similar incident. Guess we should just stay home
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  4. March 5th

    Short fast stuff tonight. The team had a social event scheduled after practice so we got out a little early. I decided to skip the social but did offer bail money should they have too much fun.

    400 mix up
    4 x (4 x 25 + 50) kick w/fins @30/60
    --25's sprint, 50's cruise
    Pull 3 x through @ 90%
    2 x 25 @ 25
    50 @ 50
    100 @ 1:30
    50 @ 50
    2 x 25 @ 25

    50 ez

    4 x 50 free descend w/overkick @ 1:15

    6 x through
    75 build r/10 went 75 bk, 75 br, fly,bk,br repeat
    50 free sprint r/15
    50 ez r/10
    Repeat

    4 x 50 sprint @ 1:15 went IM order

    100 w/d

    3500

    Not too bad tonight. Felt pretty good and tried to hang with the sprinters on the team.
    A teammate of mine filmed my fly with his gopro. That thing is awesome (the gopro not my fly). I've got more work to do than I thought.
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  5. Quick solo backstroke work

    Short with low intensity before heading to work.

    500 done as
    -100 free
    -24 back
    6 x 50 back @ 60
    -work walls and under H2O kick
    6 x 50 back @ 60
    -25 fast kick
    -25 EZ swim
    4 x 125 IM @ r/15
    -extra 25 of back
    8 x 50 @ 60
    -25 fast swim
    -25 EZ swim
    200 cruise

    2200

    Just a nice little recovery/backstroke swim.
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  6. Monday all day long

    Rough day at work again and couldn't wait to get out of there to hit the pool for a bit. Starting to feel good in the water again.

    500 mix up
    4 x 100 @ 1:30 descend
    4 x 50 kick @ 1:15 just to loosen up the legs

    2 times through
    250 strong @ 4:00
    6 x 100 w/bouy @ 1:30 descend 1->3, 4->6
    4 x 50 @ 55 hold 200 pace

    Drill set
    8 x 100 IM @ 2:00
    -Rotate 25 drill through each 100
    -Perfect form and work turns

    200 w/d

    4200

    My focus lately has been to maintain a six beat kick. I lose some speed but feel that the pay off will be worth it. I guess I should kick more in practice. That's a nasty four letter word.....kick.
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  7. Sat 3/1/14

    It has been a month since my last post. Not much swimming going on. Too busy with work, our children's activities and getting over flu like symptoms. I think I am back now. This is just what I needed today. Trying to get my feel back.

    500 mix up
    200 swim
    200 pull
    100 kick

    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    100 @ 2:00 (50 back, 50 free)
    3 x 300 pull @ base + 10 (100 fast, 50 EZ, repeat)
    3 x 200 swim @ base + 15 (150 free, 50 non free fast)
    8 x 50 @ 1:15 (15 sprint, 35 EZ)
    200 w/d

    3600

    I was glad coach didn't kill us today and like I said this was just what I needed. I actually felt pretty good. Hopefully my pool time will be more consistent.
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