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joel schmaltz

  1. Sat with the team

    Large group this morning. I almost slept through my alarm which is odd because I am a morning person.

    10 min choice

    6 x 75 descend 1-3,4-6
    --1-3 went back @ 50
    --4-6 went breast @ 60

    8 x 75 with buoy r/5
    --odds free
    --evens 25 fly/50 back

    4 x 500 broken
    --200 with bouy r/10
    --150 swim build r/10
    --100 sprint r/10
    --50 EZ r/10 and repeat

    15 min. of turn work

    3 x 50 off the blocks
    --25 sprint/25 cruise

    100 w/d and hot tub


    I put forth a good effort but wasn't extremely fast. I'll take it. It has been a long week.
  2. This kicking stuff kicks my butt!

    Even though I understand the importance of kicking that doesn't mean that I am very fond of it. We did most of this as a group so the main kick set took awhile.

    10 min. choice

    On the following kick set the 100's were descend with 10 sec rest. Alternate arms on side and streamline by 25's. The 25's were all out on coaches whistle.

    3 x 100 dolphin kick w/ snorkel
    4 x 25 dolphin kick on back
    3 x 100 backstroke kick
    4 x 25 backstroke kick
    3 x 100 backstroke kick w/fins
    3 x 100 breaststroke kick
    4 x 25 breaststroke kick

    About 15 min. of turn work

    Then the sprinters went off to do whatever it is they do and the rest of us did a couple of swims.

    500 swim done as
    --100 @ 70%
    --100 @ 90%
    --100 @ 100%
    --100 @ 70%
    --100 @ 100%

    rest 1:00

    500 swim done as
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%
    --50 EZ
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%

    200 w/d


    I did great with this one except I didn't know we were doing a second 500 swim. My legs were spent!

    Maybe I am a little jealous that I can't sprint.
  3. Workin' the middle of my IM

    Solo swim this morning. Winter also showed up this morning. It went from being around 70 to the low 30's in two days. Moving further south is looking pretty good right now.

    200 IM drill
    200 bouy only
    200 kick
    200 IM drill

    2 x through
    8 x 50 bk/br w/10 @ 80%
    200 kick
    200 swim @ 90%
    4 x 25 sprint
    100 EZ
    --round 1 back on 200's and 25's
    --round 2 breast on 200's and 25's

    4 x 100 IM @ 1:40 descend

    4 x 50 @ 50 w/d


    On the 50's (bk/br) I tried to work my "new" turn. I can do it fine with my right hand reaching for the wall but still have troubles with my left side reaching. My turns aren't consistent enough to always end up with my right side reaching.

    BTW, Go Spartans!! I had to work yesterday but was able to rush home and catch the triple OT's.
  4. 12/28/11 All Free

    I began my day with some P90 cardio and then had a very physical day at work. My body was toast before I showed up at the pool.

    10 min. choice

    4 x 300 w/20
    #1 negative split
    #2 negative split last 25 sprint
    #3 negative split last 50 sprint
    #4 negative split last 75 sprint

    11 x 50 @ mile pace + 7
    -- hold mile pace

    100 EZ

    4 x 200 w/20
    -- same pattern as 300s

    11 x 50 @ mile pace + 10
    -- hold mile pace

    100 EZ

    4 x 100 w/20
    -- same pattern as 300s

    300 w/d


    I hung in there today but that is about all I can say.
  5. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d


    I have so much work to do in the pool. One day at a time.
  6. Sat. AM 12/17/11

    I haven't posted in awhile and don't really know why. Apparently during the holidays time seems to slip away. This one this morning was painful for me. I assume the rest of the felt the pain also.

    10 min. choice

    2 x through the following

    2 x 100 on your best 100 time + 15
    2 x 25 kick @ 40 fast
    75 on your best 100 time
    2 x 25 drill @ 35
    50 @ 50 fast
    2 x 25 @ 45 fast
    25 EZ rest 5
    2 x 25 no breather @ 35

    3 x through the following

    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :07
    50 kick fast r:05
    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :05
    50 kick fast r:05

    3 x 75 @ 1:30
    --#1 fast kick/sprint swim/no breath 12.5 yrds
    --#2 fast kick/sprint swim/no breath 20 yrds
    --#3 fast kick/sprint swim/no breath

    6 x 25 w/d
    --odds perfect stroke choice
    --EZ choice


    I swam fast on the swims but the kick stuff was not very impressive for me. This was one of those workouts that I just had to grind through.
  7. Pre feast workout

    We had a great turnout this morning. I was a bit tired from our swim last night but it was good to get some yards in before I eat too much this afternoon. Coach made it fun this morning for us.

    4 x 25 drill/25 drill/50 swim R10 choice

    500 kick
    --This done as a "relay". We had big tubes in which one person sat in, one person kicked w/fins pushing the tube and there was a person on either side of the tube kicking and using one arm. I took the fin job for most of it. This was fun to race the other lanes.

    8 x 100 @ 1:40 dec 1-4,5-8
    --I should have gone on a faster interval but wimped out. I did swim fast though. Felt great!

    Then came the now famous Turducken set.
    4 x 350 w/30

    The "desert" part of the workout came with a towel relay. This was based one fact that you continually go back for more.

    Teams of five swimmers. As the relay progressed a towel was added between the legs like a bouy.
    swimmer 1 50 swim
    swimmer 2 50 w/1 towel
    swimmer 3 50 w/2 towels
    swimmer 4 50 w/3 towels
    swimmer 5 50 w/4 towels
    then go back down

    200 w/d


    Swimming with four towels between your legs is hard. I guess the fitness center has a lot of towels in their lost and found. I skipped the warm down and sat in the hot tub. Now it is time to either help my wife or stay out of her way. I am a well trained husband.
  8. 11/23/11 PM

    I was surprised that we had a nice size group tonight. I guess I thought everyone would be preparing for their Thanksgiving events. After a long day at work I was glad to get to the pool to do the following.

    10 min. choice

    3 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:25 paddles and bouy descend
    3 x 100 @ 1:30 buoy only
    2 x 50 @ 1:05 backstroke

    20 x 100
    --all free @ 1:30
    --stroke @ 1:45
    1 x 100 free
    1 x 100 back
    2 x 100 free
    2 x 100 50 ba/50 br
    3 x 100 free
    3 x 100 25 fl/50 ba/25 br
    4 x 100 free
    4 x 100 IM

    200 w/d


    I felt pretty good but did not swim that fast on the first set. It wasn't too bad except that the others doing the same thing as me were going really fast. I was able to pick it up on the set of 100's so that was a good way to end the night. I need to get some rest because I need to be back at the pool at 6am for a pre feast workout.
  9. Nothing of importance 11/22/11

    I went in this morning with a plan and didn't do much of any of it. I planned on starting out with a 400 w/bouy and snorkel but felt so good that I just kept going. I still only had time for a quick 2000.

    1000 w/buoy and snorkel

    8 x 25 fly kick shooters
    --odd on back
    --even on front

    4 x 50 back @ 50 descend
    4 x 50 breast @ 55 descend
    4 x 75 ba/br/fr @ 1:15

    100 EZ


    The intent today was just to stretch out from last nights fast swimming. I feel older than I am.
  10. Monday 11/21/11

    I have not been in the pool in about a week for various reasons. It felt good to be back but I didn't feel good in the water like I expected. I will get it back soon. Tonight was a lot of short swims but most of them were fast swims.

    10 min choice

    6 x through
    100 build r/15
    2 x 50 @ 90% r/10
    50 drill/build by 25 r/10
    4 x 25 AFAP r/10
    rest 30 and repeat

    2 x through the folowing ladder
    --rest 10 between each distance
    --build within distance on the way up
    --hold at 90% on the way down
    --round 1 was all free
    --round 2 was stroke (back for me)

    200 w/d


    Not my night tonight but I didn't give up. I was actually surprised that it hurt me as much as it did. Will try again tomorrow. I need to mix in some IM work.
  11. Solo AM 11/15/11

    A quick one again this morning before work. A bit of stroke work with couple fast swims and then shower time.

    300 IM drill
    200 kick
    100 buoy only

    2 x through the following
    round 1 back
    round 2 breast
    25 r/10
    50 r/10
    75 r/10
    100 r/30
    200 AFAP

    8 x 25 fly r/10
    Still playing with my stroke and trying to slowly build some endurance.

    200 w/d


    Mostly light swimming this morning trying to stay long.

    Last night went as follows

    400 no walls, turn at the T

    Kick set from last Monday night
    --200's were with fins
    --50's no fins w/board AFAP
    200 @ 3:00 80%
    3 x 50 @ 1:20
    200 @ 3:10 85%
    3 x 50 @ 1:15
    200 @ 3:20 90%
    3 x 50 @ 1:10
    200 @ 3:30 cruise
    3 x 50 @ 1:05

    Lots of rest so we could kick fast.

    8 x 50 @ 60 (IM order/fr by 25)

    300 pull breathe 3/5 by 50

    6 x 50 whistle kick @ ?
    --This is where you start with your hands outstretched on the wall kicking hard. At the whistle you flip and swim a strong 50 and repeat. They hurt if you work them.

    2 x 300 descend by 100

    200 w/d


    Kind of a mixed bag of stuff but coach had us working on specific things throughout. Sometimes it is fun to not have those grind it out sets.

    As a side note. Our team had a intersquad meet last Friday night. Your entry for the meet was canned goods to donate to the local food bank. Just a fun/social event and hopefully someone will benefit a little. I couldn't make it this year but I thought I would throw the idea out there for anyone that might come across this.
  12. 11/9/11 PM

    The focus for tonight was to work the last part of our swims. Only two to a lane tonight again, which is kind of nice. My regular lane mate moved to one of our new sprint lanes. I swam with our teams distance diva even though I am not a distance swimmer and got my butt kicked. Since we had different intervals it was like swimming on my own.

    10 min. choice

    5 x 100 kick w/fins @ 1:40
    --cruise 85 yards, blast the last 15

    6 x 300 @ 4:30
    --250 at 80% rest 5 then 50 AFAP

    1000 pull
    --Every 4th 50 is AFAP
    --Went bouy only

    10 x 50 @ 50 Fast

    200 w/d


    I felt like I owned the set of 300's until midway through number 5 then I lost some control. The 1000 was pretty smooth but I wa thinking about the 50's that were coming up and probably didn't work it as much as I should have. I think I held my own on the final set and was happy to hit the showers afterward.
  13. Last night and this morning

    Lots of rest along with some intensity last night in the pool. I think we finally realized that we need to make kicking a habit when we swim during practice. What I mean is, that when we get tired our kick disappears. I am famous for it. Plus, we have started doing some more race pace swims during practice.

    10 min. choice

    Kick set
    200 w/fins @ 3:00 at 80%
    3 x 50 no fins @ 1:20 AFAP
    200 w/fins @ 3:10 at 85%
    3 x 50 no fins @ 1:15 AFAP
    200 w/fins @ 3:20 at 90%
    3 x 50 no fins @ 1:10 AFAP
    200 w/fins @ 3:30 cruise
    3 x 50 no fins @ 1:05 AFAP

    100 EZ backstroke

    For the following my pattern was like this
    #1. backstroke 90%
    #2. breaststroke 90%
    #3. free/back by 25 smooth
    #4. backstroke 100%
    #5. free 100%

    5 x 125 @ 2:15
    5 x 100 @ 1:50
    5 x 75 @ 1:20
    5 x 50 @ 1:10
    5 x 25 @ 45

    100 w/d


    The fast swims really wore me out even though there was plenty of rest. The emphasis was to keep our kick tempo up on the fast stuff

    This morning was very low key by my self. Just stretch out time.

    300 IM drill
    200 kick/swim by 25

    3 x 500 w/30 broken
    #1 300 r/15, 200
    #2 200 r/10, 100 r/10, 100 r/10, 100
    #3 200 r/10, 100 r/10, 4 x 50 r/5

    200 w/d

  14. Sat. morning

    My wife has been out of town for a couple of days and I have been playing a little Mr. Mom with our girls. I was able to make it to the pool this morning and did the following with the team.

    10 min. choice

    8 x 75 w/5 (kick/drill/swim)
    --went two of each stroke

    2 x through
    3 x 100 pull @ 1:30 cruise
    4 x 75 swim @ 1:15 90%
    6 x 25 @ 60 25 stroke/25 free cruise

    2 x through
    300 EZ pull breath 3/5 by 50
    14 x 25
    -- sprints @ 45 , EZ's @ 30
    1 sprint , 1 ez went fly
    2 sprint , 1 ez went back
    3 sprint , 1 ez went breast
    4 sprint , 1 ez went IM order

    200 w/d

  15. Post meet workout with the team

    Obviously one of the benefits of being on a team is feed back from a coach and teammates. What our coach witnessed this past weekend at our zone meet is what we worked on tonight. We were lacking a high tempo and kick. Therfore, that was the emphasis this evening.

    10 min. choice

    8 x 75 kick w/fins @ 1:00
    4 x 100 kick w/fins @ 2:15 descend
    --Lots of rest, very fast

    9 x 100 free
    1-3 @ 1:35
    4-6 @ 1:30
    7-9 @ 1:25
    --hold tempo and pace
    --Not a very impressive set for me.

    4 x through IM order
    6 x 25 SPRINT on coaches call
    50 EZ
    --We played with our body positions and stroke speeds on each.

    100 w/d


    This was kind of fun to play around with our strokes and body positions even if it for some fast 25's. Lots of feed back tonight.
  16. 11/1/11

    I got back in the pool this morning for a little light swim. I wasn't motivated enough yesterday to do anything in the morning and last night was spent with the girls trick or treating. I swam the following with the intent of just cruising along and getting about 10 sec. rest.

    300 IM drill
    200 kick

    The rest was straight through.
    6 x 50
    odds back @ 50
    evens breast @ 55
    6 x 100
    back @ 1:40
    breast @ 1:45
    free @ 1:30
    300 w/buoy @ 4:15
    6 x 25 fly @ 35
    150 w/bouy build @ 2:00

    200 w/d


    It felt good to get back in after our Dixie Zone SCM meet. All in all I think I had a successful meet. Here are some of my thoughts.

    1. Very well run meet! Hats of to Jerry Clark and his staff.

    2. Swam my first 800 free and now need to do more core exercises since I could feel my abs working in over drive.

    3. Swam my first 4IM and lived to tell about it. It hurt as much as I thought it would. My goggles filled up with water on the start. What am I six years old? I have NEVER had that problem. That pair is now a practice pair. I have to give my team some props for keeping me calm while waiting to swim this. The nerves were killing me. Not a very pretty or fast swim but this one was for ME.

    4. I had some good relay splits for me. I don't swim the 50 ever but the relays are always fun.

    5. I got to visit with some people I have met throughout the years on other teams and it is always fun to talk with them.

    6. My other swims were all off my best times but I was able to race with better technique. I will take that as a victory.
  17. Dixie Zone SCM This Weekend

    Fortunately for us the Dixie Zone SCM meet is being held in Charlotte this year. This means a relatively short drive for me. I use to live there so it will be nice go back. I really miss Charlotte sometimes. Plus I get to watch 'Geek and his crew tear it up in the pool.

    I have not been training as much as usual for various reasons but I feel pretty good. I am planning on using this meet as a base for our state meet in Dec. We have tried to make some changes in all of my strokes the last month or so. We'll see if I revert back to the old me or can hold it together during a race. Plus, I will be trying a couple of new events.

    I think I read a comment that Kirk made that swimming was 99% mental 20% of the time.

    Tonight with the team was all about turns, starts, and relay exchanges. I will swim do a solo swim Friday morning for sure. We'll see about tomorrow morning. Looking forward to this weekend!
  18. Solo Swim 10/25/11

    I had a little time this morning before taking our two little ones to school. Nothing intense just some time to work on a few things. I don't subscribe to the idea that less intense workouts are garbage yards as long as I have a "goal" to achieve within these swims.

    300 Choice

    8 x 125 w/15 (75 kick 50 swim)
    1 and 2 back
    3 fly
    4 free
    ** goal was to work the walls and take more SDK's without worrying about the clock

    200 backstroke for time from a push
    ** I do this every so often just to see how I am doing

    100 EZ

    4 X 75 (ba,br,fr by 25) w/10
    **goal was to work the ba to br transition

    200 IM drill warm down


    Nothing to exciting here, just some "me" time to swim a little. Mixed in some P90 core tonight after the girls went to bed.
    That's enough for the day.
  19. 10/24/11

    After two weeks of 86-88 temps in the pool they finally got it cooled down to 81. Much better! Tonights workout had a lot of rest with some short fast swims mixed in. We need to do more fast swims in practice as much as I may not feel like it after a long day of work.

    Started the day off with some light weights.

    Incline bench hammer machine 3 x 12 @ 140
    Decline cable flys 3 x 12 @ 40
    Leg press machine 3 x 15 @ 230
    Standing calf machine 3 x 12 @ 90
    Inner leg machine 3 x 15 @ 110
    Shoulder dumb bell press 3 x 10 @ 20
    Tri. rope extention 3 x 12 @ 48
    Bi. Rope curl 3 x 12 @ 48
    Lat hammer machine 3 x 15 @ 140

    Done as super sets in groups of three exercises at a time.

    Tonight in the pool.

    10 min. choice

    turn work for about ten min.

    16 x 25 drill (coaches choice)
    4 of each stroke

    4 rounds of the following
    2 x 75 @ 1:45 (fl,ba,br) FAST
    100 @ 1:45 EZ free w/long strokes

    24 x 50
    1-12 @ 55 every 3rd is fast stroke
    --went fly
    13-20 @ 1:05 every other is fast stroke
    --went back
    21-24 @ 1:15 all fast
    --went breast

    200 w/d


    I really worked the fast stuff today. My backstroke felt great and my turns were faster and deeper than I have been lately. This was a fun one with some short swims.
  20. Short and Sweet

    We had a very short practice this evening because our coach was being recognized for her efforts with the Swimming Saves Lives program at the city council meeting. The few of us that showed up at practice decided to support her so we cut practice short. The pool was 86 degrees again so I was happy to climb out and go to the meeting. Very hard to swim fast in water that warm. Luckily sprints were not on the agenda this evening.

    10 min. choice

    Worked turns for about 10 min.

    4 x 200 w/30 descend

    800 build
    * start @ pace of #2 above

    2 x 50 from the blocks sprint



    Felt great on the 200's but the 800 was not as pretty. The important thing was that coach and Swimming Saves Lives received some well deserved attention. I'll get a little bit of pool time in tomorrow morning.
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