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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.
8 x 125 w/15 (75 kick 50 swim)
1 and 2 back
** 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
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.
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
13-20 @ 1:05 every other is fast stroke
21-24 @ 1:15 all fast
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.
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
* 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.
It has been a little bit since I have posted to my blog so I decided to get myself back on track. We have been doing quite a bit of drills lately each day with a specific stroke being the emphasis.
I have done something to my back this past weekend while moving a couch for my wifes aunt. It was like trying to get a square peg into a round hole. It wasn't heavy I just got my self in a odd position. I am just getting old. Luckily coach took it easy on me tonight. I almost skipped practice but am glad that I gave it a shot. Flip turns were difficult as it caused a sharp pain in my lower back. Ended up doing a lot of open turns and tried to just stretch out.
10 min. Choice
8 x 75 @ 1:15 (ba/br/fr by 25)
5 x through the following
150 pull @ 2:15
2 x 50 @ 45 90% effort
2 x 25 @ 30 stroke
12 x 25 @ 30
1-4 descend stroke count
5-8 descend time
9-12 descend breaths to 0
8 x 50 SPRINT choice rest 60
4 x 150 (50 kick/100 swim) @ 2:40
Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
Had a little time before I had to take our two little ones to school. By the time I get in the water I only have about 40-45 minutes to get something in. Usually a recovery type swim or time spent on my long list of "needs improvements"
Pretty simple this morning.
4 x 75 (k,dr,swim) IM order
4 x 100 @ 1:30 FREE
100 ez w/bouy
4 x 75 @ 1:15 BACK
100 ez w/bouy
4 x 50 @ 55 BREAST
100 ex w/ bouy
4 x 25 @ 30 FLY
The only thing I worked hard on was the 75's back. I just felt pretty good so I decided to go with it. Even though it isn't much I really like doing these short low intensity swims.
Plan on doing a little P90 core after the girls go to bed.
An expected light crowd tonight which was expected. Only six of us showed up for practice. I got my own lane and a lot of extra coaching attention. Because of the slower intervals I was able to play with my stroke technique a little and get instant feed back from coach.
400 (200 free/100 IM drill/100 choice)
6 x 50 kick @ 1:20
4 x 150 w/bouy @ 2:30
5 x 50 kick @ 1:15
4 x 150 w/bouy @ 2:20
4 x 50 kick @ 1:10
4 x 150 w/bouy @ 2:10
3 x 50 kick @ 1:05
4 x 150 w/bouy @ 2:05
2 x 50 kick @ 2:00 (AFAP)
I felt long and very consistent. One of my teammates was really pushing me throughout the evening so that was fun to race him all night.
I am now officially entered for my first 400 IM ever. I have two months to get my self phyically and more importantly mentally ready for it. My "strategy" is as follows.
Fly: Survive without panicing. This is by far my worst stroke.
Back: Build this as much as I can without completely draining my legs.
Breast: Push this while remaining long.
Free: Give it all I have left in the tank.
This will definitely be a learning swim. My strategy may not be the best but I don't really know what to expect. I will evaluate the splits and how I felt to hopefully do it again.
I think we had done this main set a couple of months back. I used my tempo trainer and I think it definitely helped me out. I would drop down a notch every other distance.
300 Dolphin Kick w/fins
10 x 25 @ 30 6 SDK off of wall
odd back, even free
Broken 2500 w/10
10 x 25 @ 30
odd fly, even breast
500 for time
We ran out of time before we could get to the 500 for time so we actually only went 4200. I am not a distance person at all but boy did I feel good the entire way through the broken 2500. Nothing too intense.
After a much needed family vacation I am back home swimming with the team. I did get to swim twice while away but those swims were not very intense or long. Glad to be back home!
While on vacation I did manage to get myself recharged for what I need to do for my family, work, and in the pool. I have adopted a new attitude to not worry about a bad workout or swim like I have in the past. I have decided to just do my very best everyday and the results will follow. I am hoping that this will help me stay focused on my goals I have set.
Felt sluggish through the very middle of the workout but quite a bit stronger towards the end.
4 x 50 kick w/fins underwater R10
4 x 50 kick feet stay below surface R10
4 x 50 swim w/over kick & slow arms R10
Descend all of the following
6 x 50 pull @ 50
6 x 75 swim @ 1:10
6 x 100 pull @ 1:30
6 x 125 swim @ 1:50
6 x 150 pull @ 2:10
4 x through the following
100 w/bouy cruise @ 1:40
3 x 25 Sprint @ 25
25 recovery @ 60
Handled everything pretty well except for the 6 x 125s. I could not see the clock and missed my send off time on number three and tried to make it up and continue to get faster which didn't work very well. The short sprints at the end felt strong and fast so that was positive. I won't swim in a pool meet until the end of Oct. so I have plenty of time to work.
Tonight's practice was all about the dolphin kick. No intense swims only concentrating on the kick. I am not the strongest kicker in the world but I understand the importance of a strong kick. I will admit that even though I may not like it, I need to do more kicking.
8 x 25 BR pull w/dolphin kick @ 40
300 dolphin kick
alternate front and back by 25
12 x 50 @ 55
3 of fly, back, free
4 dolphin kicks off each wall
600 dolphin kick w/fins on stomach
12 x 50 swim breast @ 1:15
...concentrate on the dolphin movement
600 dolphin kick w/fins on back
10 x 50 FR @ 55 four SDK off walls
...Went 500 pace
300 dolphin kick (25 front/25 back)
We didn't have time to get in the last 300 kick and my oldest daughter was with me tonight and I needed to get her home. She swam in the therapy pool while I practiced. Driving home at 8:00 and it was still in the low 90s.
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