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joel schmaltz

  1. Monday PM

    300 mix up (too much talking)
    3 x through
    --2 x 100 kick @ 2:15, 2:05, 1:55 by round
    --2 x 50 kick @ 55, 50, 60 by round
    --2 x 25 swim sprint @ 45
    --2 x 50 EZ kick @ 1:15

    3 x 400 decsend @ base + 15
    3 x 100 @ base + 15
    ---1. fly/bk
    ---2. bk/br
    ---3. br/fr
    2 x 400 descend @ base + 15
    3 x 50 sprint @ 60
    ---same as 100's above

    200 w/d

    4300

    Again, not too bad tonight. the intervals on the main set were slow enough that we were able to really get moving. I kept my eye on the clock at every 100 to see how my pacing was going and seemed to be right on track.
    The biggest thing I noticed was that my added core work seemed to help during the 400's. I didn't tighten up like usual and was able to keep my stroke long.

    Thinking about heading up to my old stomping grounds of Charlotte to swim at their SCM state meet. Will probably just go for the Sat portion and not spend the night unless I can talk the wife into it. It is only a three hour drive and it doesn't start until noon on Sat.

    http://www.dixiezone.org/Meets/1311charlotte.pdf
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  2. A little kickin' & pullin'

    400 mix up
    3 x (3 x 75) @ 1:15,1:15,1:30
    Rd 1. >3 SDK off walls
    Rd 2. >4 SDK off walls
    Rd 3. >5 SDK off walls
    **descend by round
    **option of last 25 of each 75 done as 3 breaststroke pull outs

    Kick set
    3 x (3 x 50 + 2 x 75) @ 1:10/1:45
    -50's AFAP
    -1st 75, 50 EZ + 25 sprint
    -2nd 75, 25 EZ + 50 sprint
    4 x 100 w/fins @ 1:45
    -on belly taking 3 hard strokes into walls
    -concentrate on body position

    100 EZ

    Pull set
    4 x (125 + 75 + 2 x 50) @ 1:45/1:15/:50/1:10
    125's @ 80% stay long
    75 build to 90%
    50's AFAP

    100 EZ

    3775

    Not too bad tonight. As much as I hate to admit it, we need to do more kicking in our workouts. I don't swim with a strong kick and know that I need to implement kicking into it. Stupid kicking!
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  3. EZ 45 min stretch out swim

    400 mix up
    4 x 100 @ 1:45
    -rotate a 25 strong
    4 x 50 @ 50 descend

    4 x 50 @ 60 fly/free
    200 bk build r~30
    4 x 50 @ 60 bk/br
    200 br build r~30
    4 x 50 @ 60 br/fr
    200 IM cruise

    2200

    Hardly worth blogging about but this is just what my body needed.
    Next meet won't be until the beginning of Dec so need to get my butt in gear.
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  4. 9/4/13 With the team

    500 mix up
    -mostly done with my favorite toys (snorkel & bouy)

    2 x (6 x 75) kick on coaches whistle
    -1-3 rotate a 25 fast
    -4. First 25 sprint
    -5. First 50 sprint
    -6. 75 sprint

    100 ez

    3 x through
    300 @ 4:45 neg split
    200 @ 3:00 descend by round
    4 x 75 @ 2:00 sprint
    - went odds BK evens BR


    2 x through
    75 @ 1:30 fast, last 50 over kick
    50 @ 60 25 fast/25 drill
    3 x 25 @ 45 choice sprint
    -went FL,BK,BR

    50 EZ and I had to jump out to get our oldest daughter.

    4350

    I liked this one. Not much gas left in the legs towards the end and I should have quit a little earlier to w/d properly. Feeling tight today.

    Side note: Pacing is finally coming around along with keeping my stroke long.
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