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joel schmaltz

  1. Short swims Sat

    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.
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  2. Wed 4/17/13

    500 mix up

    4 x (100 plus 2 x 50's) kick AFAP
    - 100's were w/fins @ 1:45
    - 50's were no fins @ 60

    4 x 200 @ 3:30, 3:20, 3:10, 3:00
    - done as 50 fr, 50 bk, 50 fr, 50 br
    - fr was build, stroke was a strong swim.

    14 x 200's @ 3:00
    - 4 first 50 fast
    - 4 middle 100 fast
    - 3 last 50 fast
    - 2 last 100 fast
    - 1 fast

    500 pull breathe 1/3

    200 EZ

    5600

    This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now.
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  3. 4/15/13

    200 swim
    200 choice drill
    100 IM kick
    100 IM swim

    8 x 50 kick w/fins AFAP @ 1:30

    4 x 200 @ 3:00
    #1 build to race pace
    #2 middle 100 fast
    #3 negative split
    #4 fast

    6 x 150 @ 2:20
    -125 free build, 25 stroke sprint

    200 EZ pull r/15
    200 scull w/snorkel r/20
    200 EZ pull

    4 x 75 @ 1:30
    -50 stroke build, 25 dolphin kick on back
    -went odds back, evens breast

    200 w/d

    3800

    I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries!
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