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I had a freestyle revelation last night. During warm up my coach and a team mate both noticed that my right arm was pulling almost straight down and not catching much at all. I have been concentrating on my left arm because it enters very close to my head.
This was the perfect workout for me to try and work out my stroke issues.
400 choice (bouy and snorkel for me)
12 x 25 w/10
3 of each stroke
2 drill, 1 swim w/strong finish
3 x 50 + 100 + 25 sprint r/60
3 x 50 + 100 + 50 sprint r/60
3 x 50 + 100 + 75 sprint r/60
3 x 50 + 100 + 100 sprint r/60
I did the swims at 500 pace
10 x 50 @ coaches send off
Start in middle of pool
12.5 build to wall
25 underwater kick
4 x 200 pull ( bouy only for me)
Breathe 3,5,7,9 by 50
Small turn out at practice today. I think there was only eight of us at the pool this morning. I guess everyone has crazy schedules with company coming in town or getting themselves out of town.
The format of todays workout was a little different then usual. It was fun to mix in the toys and get a little bit of stroke work and some speed.
6 x 100 build then verticle kick for 1:30
-- I really worked these, legs were fried
1000 Pull (I went bouy only and felt strong)
1 length fast , 1 ez
2 fast , 2 ez
3 fast , 3 ez
4 fast , 4 ez
4 fast , 4 ez
3 fast , 3 ez
2 fast , 2 ez
1 fast , 1 ez
8 x the following
75 (fl/bk/br) @ 1:30 90%
50 fr @ 50 90+%
25 fr @ 30 ALL OUT
75 choice @ 2:00 active recovery
Not a whole lot to say except that I am so glad that the weekend is here. The house is now clean again so now it is time to get myself and the kids out of it before it gets destroyed.
It was in the high 90s today with the heat index above 110 and I worked outside all day long. Needless to say after work I was definitely lacking energy. I guess this is SC in July.
Thankfully we did some short swims tonight. I don't know if I could have survived anything much longer than we did.
12 x 50
3 kick @ 1:05
3 descend stroke count @ 55
6 x 25 @ 30 finger tip drag
6 x 75 @ 1:20 descend 1-3 & 4-6
6 x 25 @ 40 one arm
6 x 75 @ 1:10 swim strong
6 x 25 @ 30 catch up
6 x 75 @ 2:00 SPRINT
6 x 25 @ 30 smooth w/bouy
6 x 75 @ 1:05 w/buoy
6 x 25 @ 30 breathe 1/5
6 x 75 @ 1:00 pull
After I said that we don't do many 25s the other day we got some more tonight. I actually felt pretty strong considering what my body went through at work. Time to rehydrate and get some rest to do it again in the morning.
I started the day out yesterday with some weights before work and then swam with the team afterwork. Took it a little easy in the weight room but could still really feel the effects in the pool.
In the pool.....
3 times through
150 choice @ 2:30
2 x 50 drill @ 60
8 x 50 @ 60 scull/swim by 25
4 x 100 w/fins @ 1:35 build within 100
-- 4 to 5 sdk off of each wall
2 x 100 @ 1:30
2 x 200 @ 3:00
2 x 400 @ 6:00
2 x 200 @ 3:00
2 x 100 @ 1:30
This set was only at 80% but I think I put a little more effort into the latter part of the set.
Don't ever do P90 AB RIPPER with your 8 year old gymnist daughter. I was struggling while she was laughing saying "Is this ALL we have to do Daddy?" I was very humbled.
I am getting old!
As I glanced at this mornings workout I thought we would be in and out rather quickly. We never do sets with too many 25s mixed in.
The yardage kind of crept up on me. The intervals were not intense and I love doing workouts with a lot of stroke involved even if it only 25s. I am a IMer wannabe!
3 x through the following
6 x 25 fly @ 30 (200 pace)
50 fr @ 45
6 x 25 bk @ 30 (200 pace)
50 fr @ 45
6 x 25 br @ 30 (200 pace)
50 fr @ 45
6 x 25 fr @ 25 (200 pace)
50 fr @ 45
4 x through th following
Descend each set
100 IM @ 1:40
100 IM @ 1:35
100 IM @ 1:30
100 IM @ 1:25
We only made it through three rounds of the last set. I was getting very sloppy by that point anyways.
Finally after about a month of feeling bad in the water I felt pretty good tonight. I have had one shoulder bothering me a little especially while swimming freestyle. Tonight was different though. I was back to my old self.
Tonight we used a lot of toys and mixed in some stroke work with it. The intervals allowed for some high quality swims. I love a workout that has has you switching between strokes, kicking, and pulling.
100 fly kick
20 x 25 w/10
odds w/dolphin kick
evens w/flutter kick
8 x 125 @ 2:15 (90%)
75 free/50 stroke
20 x 50 pull (increase effort through set)
1-5 @ 45
6-15 @ 50
16-20 @ 55
I went bouy only
Swim w/fins 5 x 100 (25 kick/25 swim) @1:40
odds went back
400 pull @ 5:00
used paddles but should not have
4 x 100 stroke @ 1:45 (90%)
evens went back
odds went breast
Plan on doing a short swim in the morning if I can shake my tail out of bed. I need to take advantage of not having to take the kids to school for the remainder of the summer with some extended workout time in the morning.
Work has really been kicking my butt these past few weeks and my swimming has really suffered. I just don't have any energy left at the end of the day. I have also had a hard time getting out of bed which has never been a problem in the past. Maybe my body is still getting use to the 100 degree days (not including the heat index). Maybe I am just getting old.
My first LCM meet is this weekend. The nerves have kicked in a little this morning only because I have not been swimming fast at practice. I need to keep telling myself that it will all be fine. Looking forward to it though.
2 x through the following still warming up
50 FR kick
400 pull cruise
2 rounds of the following
6 x 125 @ 2:00
Odds stroke strong effort
Evens EZ free
2 x 200 pull @ 2:40
6 x 75 @ 1:20
Odds stroke strong effort
Evens EZ free
Went back for round one of the main set and breast for round two.
Only a couple of more days to get my act together in the pool. After this meet I probably won't swim in another meet until the fall. That will give me some time to make some changes to my strokes and train hard since so far this summer has been hit or miss for me.
Had no energy tonight and don't really know why. I guess not every workout is a great one but I did stick with. Towards the end I really had to concentrate on keeping my stroke together. I know that everyone has to do this when they get tired but tonight was absolutely terrible. I'll take my lumps and move on from here.
8 x 75 (drill,swim,build) @ 1:30 IM order
3 rounds of the following 1:30/100 base
2 x 200 buoy and snorkel
400 swim descend 1-3
2 x 50 non free @50
4 x 125 @ 2:00 sprint
Round 1 was a mess and I needed to get my head back in the game. Round 2 was a little better but not good enough. Round 3 was the best so at least I finished that set on a positive note.
I had forgotten that we had the 125's to do at the end and I struggled through those. I plan on doing a recovery swim in the morning and will maybe do some snorkel work to stretch my stroke out.
Less then two weeks till my first LCM meet as a masters swimmer. Really looking forward to it and feel like I have nothing to lose. I need to have a few really good practices before then just to get my mind right.
Our team just finished a week of free swim lessons while participating in the Swimming Saves Lives program. We had three sessions each night from 5:15 till 8:00 each night. I have to admit that some how it wore me out but it was all worth it! We tried to target children and adults that normally would not have a chance to take swim lessons. I still think that the team had more fun than the students.
Numerous people have signed up for lessons next week and throughout the entire summer. My favorite comment that I heard was from a man that was so proud of himself that he said he going to take a picture of himself with his certificate and post it on facebook. I recieved numerous hugs and even a note written in crayon that said "I love you."
What a AWESOME program!!!
Anyways, I was hoping for a light practice this morning and was what we got.
400 Mix up
5 x 50 Br swim
4 x 50 Br kick
Alternating Genie drill and holding a weight
3 x through w/fins
2 x 150 Fl kick
1. On back holding a weight
2. On stomach
2 x 25 AFAP kick on back
5 x 50 fly
4 x 100 back
3 x 150 breast
2 x 300 free
Just what I needed to finish out a busy work week along with the fun lesson schedule. Genie drill is when you fold your arms in front of you and then just kick breast stroke. The goal is to keep you hips up and head down. You move slow but it works.
I would love to have a nap but since I have not had one since my girls entered the world I will go on with my regular Sat. chores.
Got in a little stroke work this morning. Nothing very intense, just concentrating on the little things. I wasn't really feeling it for the first half of it but was glad I got in my little swim.
We have been giving free swim lessons each night this week to anyone that can get themselves to the center. What a blast!! We have had people ages 7 through 80 come to participate. I think our swimmers are having more fun than the students. Day four starts tonight.
300 drill/swim by 25
200 kick build
4 x 50 free build @ 50
4 x 100 free @ 1:35
4 x 75 ba @ 1:20
4 x 50 br @ 55
4 x 25 fl @ 30
The following was with 15 sec. rest @ 80%
Nothing too exciting. Was able to really work the walls on the small IM ladder. Still trying to get comfortable with my back to breast turn.
Updated June 9th, 2011 at 04:23 PM by joel schmaltz
Well I started the week off by getting up a half a hour too late. I did make it to the pool and got a quick swim in. Felt really good once I woke up. Shortened my planned workout and decided to really work the stroke portions. I have been too close to the wall lately on my back turns and my legs have been scrunched up. I am blaming it on the fact that my underwater work has improved.
4 x 50 @ 60 Kick Descend
2 x 50 bk
2 x 100 bk
2 x 100 free
2 x 50 free
200 breast build
Spent the entire day with the team today. After practice they all went to breakfast and then to the beach for the day. I skipped breakfast because I needed to get home to help the wife get my two girls ready plus two friends that were going also. Have you ever tried to get out the the door with five women?
I really felt the my lack of swimming lately at practice today. School is now out so I will have more time to refocus myself. I have three weeks to get it all back before our LCM state meet. Plenty of work to do!
Practice went like this...
12 x 50 @ 60
1-6 fly/back by 25
7-12 breast/free by 25
5 x 200 @ 2:40 (90%)
10 x 100 @ 1:30 (90%)
12 x 50 pull
1-4 back @ 60
5-8 free @ 50
9-12 fr @40
Our team is participating in the Swimming Saves Lives program next week by offering free swim lessons to those would need it. I was surprised at how the slots filled up so quickly. I am really pumped to be a part of this. Because of this my plan is to shake my tail out of bed and get my pool time in before work since I will be busy with lessons each night after work. It is a shame that people don't know how to swim especially living so close to water. Can't wait!!!!
I had not been in the the water since Sat. and boy did I feel it. Personally, I do much better by swimming five or six times throughout the week even if two or three of them are not very intense. Just couldn't get it going and felt like I was a foot below the water surface. School is out this week so I won't have to take the little ones to school for awhile. This will free up my mornings a lot.
I sent in my entry for the South Carolina Long Course State Championships today. I have not been in a 50M pool since I was 18.
I am now 41.
I am actually really looking forward to it. Signed up for a bunch of events just to see how I'll do.
Practice went as follows:
2 x 200 swim, 100 kick
10 x 50 @ 60 drill/swim by 50
8 x 100 pull @ 1:35 breathe 3/5 by 50
6 times through
100 strong @ 1:30
50 all out sprint
4 x 200 w/fins kick/swim by 50
250 free done as
50 mod,50 sprint,50 mod,50 sprint,50 mod
Kind of a bunch of different things and I was glad that that it was not a killer. Looking forward to doing some serious training now.
Yesterday, a crew of us made the two hour drive down to Mount Pleasant to take part in a 2.4 mile swim in the Cooper River.
Even though open water swimming is not my "gig" I had a blast with this swim. Good company, very well organized event , and a awesome party afterwards to top off the day. I didn't wait around long enough for the results but I think I had a time of low to mid 40 min. My only complaint about the event is that it takes forever for the results to be announced and posted online. I needed to hit the road to get back home.
There is a strong current as we catch the tide rolling out. However, the wind was blowing pretty good directly into our faces which created choppy waves throught the entire race. Very hard to get into a groove with your stroke.
Over 500 swimmers in two waves. The first mile and a half I tried not to use my legs much. Felt great and was still passing people which took my mind off of how much I had left to go. Once I got next to the Yorktown I found a bit of a groove and kicked the legs in.
Afterwards I didn't feel like I had pushed it hard enough but my legs were pretty drained.
This was strictly a fun event for me to participate in. Absolutely no pressure or nerves. Looking forward to doing it again next year.
I actually borrowed a workout from SJ Black and trimmed it down to fit within my short time frame this morning. I only have roughly 45 min. of pool time when I go to the pool in the morning. A great time to work on some little things though.
4 x 250 w/20
12 x 25 w/10
Went IM order
1. count strokes
2. faster & hold stroke count
3. faster & hold stroke count
I had posted earlier that I was planning on getting back into my old dryland routine. Maybe if I put it in writing here I will be more motivated to really stick with it. It worked last summer.
M am. weights (high reps)
pm. team practice
T am. solo pool time
pm. P90 core
W am. weights (high reps)
pm. team practice
T am. P90 yoga
pm. P90 abs
F am. solo pool time
pm. P90 choice (kempo, cardio, or plyo)
S am. team practice
pm. P90 abs
S P90 stretch (my favorite!!)
I have to do it now that I have posted it. Except for practicing with the team I try to workout mostly when the kids are asleep. Either early in the morning or after bed time at night. We will see.
This was just what I needed for the middle of the week. A workout with some low intensity swimming. All we were expected to do was keep good form and really work the turns. It was a great opportunity for me to really concentrate on what I was doing without worrying about the clock.
400 IM Drill
12 x 75 Pull @ 1:05
8 x 50 fly/back by 25 @ 65
8 x 125 @ 2:00 (4 SDK off each wall)
8 x 50 back/breast @65
6 x 100 dolphin kick w/fins @ 1:30
8 x 50 breast/free @ 65
We actually cut out two of the 100's kick because of time constraints. I was so glad to be able to really pay attention on my strokes on a easy interval.
I have decided to get back into doing my old dryland routine that I was doing last summer. It was a mix of P90, yoga, a little bit of weights, and a lot of stretching. I miss the way I felt while I was doing all the extra dryland. It will all work out fine unless the wife starts to complain about not seeing me much. She probably thinks that she sees me too much already.
A little something different today.The idea was to get as many reps in as possible for each exercise. Then coach would record them, probably for some kind of punishment later on.After all recordings were made, we had approx. 30 sec. of rest before the next one. Kind of fun to do something different and it all went by very fast.
10 min. Warm up
10 min. N x 100 kick w/fins R:5
10 min. N x 200 pull R:20
10 min. N x 100 stroke(all the same) R:10
I chose backstroke
10 min. N x 50 free work the turns R:10
10 min. N x 25 shooters w/fins R:10
10 min. N x 75 free R:5
Felt great during the 100's stroke. It has been a long time since my backstroke has felt worth a flip.
I was dreading the 75's at the end. My legs actually stayed with me and I cruised right along on them.
I have already been working on my goals for next SCY season. We don't have any LC pools anywhere around here so I don't have much else to think about.
My focus events will be the 200 IM and the 500. I am so close to bettering my 200 IM B70 time, so I am pumped about that. I still have this burning desire to swim the 400 IM just to to say " I DID IT!" My fly is what I need to spend time on and that scares me.
Today I traveled up to Charlotte to watch the prelims of the Ultraswim meet. What an awesome experience! Way too many things to comment on with so many fast swims. Very nice to have that much talent 3.5 hrs away.
My schedule for the this weekend cleared out this past Monday, the day after they stopped selling tickets online. Aquageek did his best to advise me and even try to find me a ticket. It all worked out fine and now I owe Bill for his time and efforts during his own busy schedule.
The meet ran very fast. The first session was finished by 11:50. Less than three hours!
A few things that really stuck with me.
1.Coughlin has the smoothest backstroke if have ever seen and some awesome underwater skills.
2.Shanteau's hands are very fast and he "rides" the glide.
3.Lochte's underwaters are crazy fast and long.
4.Soni looks much smaller in person than on TV.
5.Even when Phelps is standing by other tall and lean athletes his arms look twice as long as theirs. His 200 fly looked effortless.
Just a few of my thoughts. A extremely fun day and probably the fastest three hours of my life.
Now back to the real world of chores and problems at work.
Very small group tonight at practice. I even got my own lane the second half of practice which was nice.
Continued to work on some pacing. Used the tempo trainer a lot tonight. Coach and I are really working hard trying to get my pacing right.
200 KICK (100 BREAST, 100 FLY)
10 X 50 @ 1:15
ODDS: STROKE EZ
EVENS: FREE (25 1 BREATH, 25 EZ)
15 X 100
1-5 @ 1:45 DESCEND
6-9 @ 1:35 DESCEND
10-12 @ 1:25 DESCEND
13-14 @ 1:15 DESCEND
10 X 50 KICK
1-5 @ 1:05
6-10 @ 45 W/FINS
REPEAT SET OF 100'S ABOVE
DID REALLY WELL TONIGHT. THE KICK SET KILLED MY LEGS FOR SOME REASON. THE INTERVALS WERE NOT HARD BUT MY QUADS REALLY FELT IT. I HAVE HAD PROBLEMS WITH LEGS STARTING TO CRAMP UP ON ME LATELY WHICH HAS NEVER BEEN A PROBLEM.
A quick little freestyle workout with the team. It was all about pacing today.
12 x 25 kick w/fins @ 30
alternate front, back, and side
500 pull @ 6:45
500 swim @ 6:45
10 x 100 @ 1:25
500 swim @ 6:45 breathe 1/3
500 pull @ 6:45 breathe 1/3
I have found that bilateral breathing really kills me. It is getting easier for me but it is hard to teach a old dog new tricks. I figure even if I don't do it in a race, doing it in practice will even my stroke out.