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joel schmaltz

  1. A little stroke work

    I stole a number of Tall Paul's sets to do a little stroke work , slightly modified. Wasn't feeling very creative and he has some really good stuff. Thanks Paul!

    8 x 100 r/10
    1. Drill/swim by 25
    2. Kick
    3. Pull
    4. Choice build
    5. IM Kick
    6. IM drill
    7. Backstroke
    8. IM cruise

    4 times through
    200 r/20 (see below)
    100 IM r/15
    50 free cruise r/10
    200's done as
    1. Alt. 25 fast fly/25 free
    2. Alt. 50 fast back/50 free
    3. 100 fast breast/100 free
    4. 200 IM

    2 times through
    150 @ 2:15 cruise
    2 x 100 @ 1:30 faster
    3 x 50 @ 45 sprint
    round 1 pull, round 2 kick w/fins

    4 x (3 x 50) IM order
    1. Drill @ 60
    2. 25 perfect stroke/ 25 fast
    3. 50 free cruise

    200 w/d

    4000

    i had some fun with this one and it was a relatively quick w/o.
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  2. Monday 7/8/13

    400 mix up

    3 rounds of the following
    300 @ 4:45 (descend each round)
    100 back @ 2:00 (ascend each round)
    200 pull @ 3:15 (perfect stroke and tempo)
    3 x 50 fast kick @ 60
    4 x 50 IM roll @ 1:10
    rest 2 minutes between rounds

    100 @ 1:35
    50 @ 55
    50 @ 50
    rest 30
    100 @ 1:35
    50 @ 55
    2 x 25 @ 25
    rest 30
    100 @ 1:35
    25 @ 30
    3 x 25 @ 25
    rest 30
    100 @ 1:35
    4 x 25 @ 25
    rest 30
    8 x 25 @ 20

    100 EZ and out

    4350

    i haven't blogged in awhile mostly because I haven't been training as much as I should. I am starting to sound like a broken record. Coach has been giving us some longer rest intervals in exchange for faster swimming. I kinda like it and have found that I push myself harder and feel stronger.

    Next and meet for me will be Aug 3 in Cary NC (Raleigh area). It is only a one day meet and is close enough that I can drive up, swim, and drive back. Roughly a three hour drive is all. Haven't registered yet, but plan on swimming events that I didn't swim at the Pan Am meet. Definitely the 2IM and probably the 400 free. I need to pick one more to see what I can do.

    https://www.clubassistant.com/club/m...1475&smid=4621
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