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joel schmaltz

  1. 5/20/13

    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.
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  2. 5/20/13

    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.
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  3. 200 DAY

    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.
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  4. Quick solo cruise

    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.
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  5. Monday May 13

    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.
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  6. Monday 5/6/13

    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!!
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