joel schmaltz

We were suppose to get together after practice to break open the growlers from the past weekends meet thus the short workout. Thunderstorms and power outages prevented part of the team from showing up.

200 free
200 stroke
200 IM (kick/swim)
4 x 25 (15 SDK/10 easy)
4 x 25 (build)
4 x 25 (perfect stroke)

Main set with toys
#1 with paddles and bouy
#2 with fins and paddles
#3 no toys
3 x 300 @ 4:10 moderate
rest 60
3 x 200 @ 2:50 faster
rest 60
3 x 100 @ 1:20 sprint
50 easy

6 x 50 @ 55
-fly/bk, bk/br, br/fr repeat
4 x 50 @ 55
-start from a prone float and end with a flip (kinda different)
100 cruise and outta there early

3350 scy

Only five us us tonight. Nothing intense.

400 (used snorkel and bouy)
200 free (25rt/25left)
50 kick
200 IM drill

8 x (50 free @ 60 +25 stroke build @ 30)
6 x (75 back @ 1:40 + 100 free @ 1:50)
4 x (50 breast @ 1:15 + 100 free @ 1:50)
coaches audible here
200 of various breast drills
100 EZ

3400 scy

Lots of coaching feedback tonight and just stretching out

Had a fun weekend of swimming. For me it can't get any better than an outdoors SCY meet. It was great seeing Steve again. The dude has one long stroke.

We used this as a training meet and a continuation of me seeing if I could race with my new found technical improvements. The times weren't there however my strokes looked much better. I'll take it.

My times were a bit slow and somewhat embarrassing. It's tough on the ego to not hit a range of acceptable times.

Sat-> 100 IM, 50, 100 BK, 200 and 100 BR
--These are all off events for me. I had about 15 min between each race. Nothing spectacular here.

Sun-> 500, 2BK, 2IM, 2BR and 100
--Definitely more my speed. The first three of the day felt really good and were respectable.

We only had seven swimmers there and still managed to barely get third place. The importance of this is that we won a couple of growlers of local beer. Third never felt so good.

300 choice (snorkel and buoy)
10 x 25 (kick/swim build by 25) r/10
10 x 25 (scull/pull by 25) r/5
16 x 25 kick with fins on side @ 30
6 x 50 kick with fins descend @ 40

5 x 50 @ 55 cruise
50 sprint @ 60
4 x 50 @ 60 cruise
2 x 50 sprint @ 1:05
3 x 50 @ 60 cruise
3 x 50 sprint @ 1:10
2 x 50 @ 60 cruise
4 x 50 sprint @ 1:15
50 @ 60 cruise
5 x 50 sprint @ 1:20

200 warm down

A quick 3200

This one was kind of fun although I would have liked to mix in some stroke instead of it all being freestyle.

I have a meet next weekend in The Charleston area that I have been looking forward to since last summer. Outside and SCY's! The even have "fun" relays where the winning team wins a growler of beer.

Swimming some off events
Sat-> 100IM, 50FR, 100BK, 2FR and 100BR
Sun-> 500, 2BK, 2IM, 2BR and 100FR

This a low key meet and I'll use it as a training meet. Plus, I just want to get away from work for a bit.

300 free
100 back
200 IM drill
100 breast
4 x 25 IM order build

8 rounds of kick
--20 sec all out/ 10 sec easy

4 x 150 @ 2:15
--rotate 50 fast other 2 50's are moderate
5 x 100 back @ 1:40 strong
4 x 75 @ 1:15 IM rotate dropping a stroke
5 x 50 @ 55 worst stroke (went fly) cruise
2 x 25 @ 30 worst stroke sprint
50 easy
300 pull strong @ 4:30
8 x 50 kick with fins @ 55
--25 build /rest 5 /25 sprint
300 with paddles @ 4:30
--25 fast/25 easy
100 float around and hot tub time

3900 scy

400 mix up

6 x (2 x 50 + 2 x 25)
--50's are fast free kick @ 1:15
--25's are over kick swim w/one breath @ 30
--over kick sets kill me, glad it was only 25's

4 x (3 x 75 + 1 x 50) w/fins and paddles
--75's are free descend to sprint @ 1:10
--50's are backstroke sprint

3 x (200 + 4 x 50)
--200's are non free strong r/30 (went bk,BR,br)
--50's are free fast @ 60
--rest 60 between rounds

100 w/d and needed to get out

3700 scy

i had a really good swim until I hit the 200's. They felt good but the times weren't there. I'll take it.

Small crowd. I must have missed the memo again.

500 mix up
4 x 100
-odd IM drill
-even free no breath between flags
4 x 75
-work walls, went IM order

4 x 50 moderate free @ 60
3 x 50 kick with fins descend to sprint @ 45
50 breast strong @ 1:15
4 x 50 at 200 pace @ 60
3 x 50 kick with fins descend to sprint @ 45
50 breast strong @ 1:15
4 x 50 faster than 200 pace @ 60
50 breast strong @ 1:15
4 x 50 swim w/fins sprint @ 60
3 x 50 kick @ 1:15
50 breast strong @ 1:15
100 EZ
200 negative split
250 w/snorkel

Kinda nice to have some short swims and back home earlier than normal. As soon as it cools off a few degrees I'll mix in a jog tonight. Huge difference between mid 90's and high 80's.

100 free
400 IM (25k/50 dr/25 swim)
8 x 25
-odds scull
-evens build
-went IM order

4 x 75 @ 1:15
-odds fly/bk/br fast
-evens bk/br/fr moderate
6 x 50 free @ 50 descend stroke count
8 x 50 kick @ can't remember
-25 tombstone/ 25 sprint
4 x through
-50 best stroke sprint @ 55
-100 free cruise @ 1:30
-50 worst stroke sprint @ 60
50 EX
4 x 100 @ 1:45 done as
-25 right/25 left/ 25 catch up/25 build
Masters minute
500 for time
100 cruise

3550 scy

We are still playing around with some technique work and this one a little bit of everything.

I went to the Dixie Zone LCM meet over the weekend to see if I could "race" with my new and improved strokes. My times were not impressive but my technique was much better so I'll consider that a minor victory. Now it's time to add some speed.

It was difficult to look up at the clock and see the slow times but nice to have my coach reassure me that the speed will come. I found my self thinking about my strokes throughout the entire race. Nothing was automatic and my work continues.

200 free
200 kick
4 x 75 k/d/s
-went IM order

Descend everything & 50 ez's @ 1:30
4 x 25 fly @ 40
4 x 50 back @ 50
200 IM @ 3:00
50 EZ
4 x 25 fly @ 40
4 x 50 breast @ 1:10
2 x 100 IM @ 1:45
50 EZ
4 x 25 fly @ 40
4 x 50 free @ 45
4 x 100 IM @ 1:45
50 EZ
(used my tempo trainer for the following free swims for 500 pace)
4 x 75 @ 1:20
2 x 200 @ 3:10
50 EZ
4 x 75 @ 1:20
4 x 25 sprint @ 1:15 went IM order
100 float and outta there to pick up one of our girls

4000 scy

This was definitely my kind of workout however my stroke began to fall apart too soon. I blame it on being a Monday. The free intervals were generous enough that I should have been able to swim faster than I did. Again, I blame it on being a Monday.

Against my better judgement, I started jogging (not running) last week and my legs are still adjusting. My lungs can handle more than my lower extremities.

200 w/bouy and snorkel
100 back
200 IM drill
200 free
8 x 25 build
-went IM order

400 even split
300 pull negative split
300 done as
-25 kick/50 free/25 kick/50 back/repeat
300 w/bouy only negative split
300 kick/swim like above
300 pull negative split
400 even split faster than the first

Broken 75's
4 x 75
-50 stroke moderate r/5, 25 free sprint r/10
4 x 75
-50 free moderate r/5, 25 stroke sprint r/10

200 w/d

4000 scy

My pool time has been sporadic this summer so I was glad to have some pace work this morning. We have slowed it down a little with quite a bit of technique work. I have registered for the Dixie Zone LCM meet two weeks from now. Since I haven't been in a LC pool in over two years it should a interesting experience. My goal is to see if I can race with my improved technique or if I'll fall back into my bad habits.

Sat line up 2IM, 2BK, 400
Sun line up 50 BR, 2BR, 800

300 w/snorkel and buoy

3 rounds of
300 @ 5:00 descend by round
100 back @ 2:00 ascend by round
200 pull fast @ 3:20
3 x 50 fast kick @ 1:00
4 x 50 IM roll strong @ 1:05
Rest 2:00 and repeat

100 @ 1:45 moderate
50 @ 50
50 @ 45
R/30
100 @ 1:45 moderate
50 @ 50
2 x 25 @ 25
R/30
100 @ 1:45 moderate
25 @ 25
3 x 25 @ 20

300 w/d

4000 scy

There was actually two more "broken 200's" written before the warm down but I needed to call Omaha and cut it short.

Water park all day with my girls and now some relaxing and hockey.

200 w/snorkel and buoy
50 ez kick @ 60
2 x 25 kick fast on @30

300 done as 50 fast/25 3/4 catch up
R/60
8 x 50 fast @ 50 breathe 1/5
R/60
300 done as 50 fast/25 finger tip drag
R/60
8 x 25 sprint @ 30

6 x 75 IM drill (no free) @ 1:30
6 x 75 w/paddles @ 1:25
--25 cruise/25 scull/25 fast
----went fly/bk/br times 2

3 times through
8 x 25 drill @ 30
75 build r/5 25 sprint
R/15 ish
--fly/bk/br by round

100 swim and home

3400 scy

One should be happy when drill day comes to town. The distance lane had a main set of 7 x 700's so I consider today a victory.

400 mix up

100 free cruise @ 1:40
100 fast kick @ 2:00
100 free build @ 1:40
2 x 100 fast kick @ 2:00
100 free cruise @ 1:40
3 x 100 fast kick @ 2:00
100 free build @ 1:40
4 x 100 fast kick @ 2:00
400 free fast (this hurt!)

2 x's through (round 1 fly, 2 Breast)
50 kick @ 1:05 no board
25 swim/25 fast kick @ 1:00
3 x 50 swim @ 1:00
100 done as swim/kick by 25 @ 2:00
3 x 100 fast kick @ 1:55

6 x 75 Breast @ 1:30
--hold 200 pace
---For the record, other than a 50 I have ONE breaststroke speed. It's a work in progress.

200 w/d

4150 SCY

Being lazy and not feeling creative, I stole a few sets from Swimming World and did this.

200 w/bouy and snorkel
300 IM (k,d,s)
200 pull breathe 1/3, 1/5 by 50
4 x 25 build @ 30

8 x 50 @ 50 breathe 1/3
200 IM kick
5 x 200 @ 3:00
-descend 1-3 hold 4 & 5
8 x 50 kick w/fins @ 45
-25 sprint/ 25 Ez
100 cruise

4 x 125 @ 2:10 sprint the last 25
-50 fly/50 Bk/25 br
-50 Bk/50 BR/ 25 FR
-50 BR/ 50 FR/ 25 fly
-50 FR/ 50 fly/ 25 BL
50 cruise

150 choice broken at 75 for 5
-build each 75 to sprint
-went backstroke
100 EZ and hot tub

3700 scy

I wish we had a LC pool to train in. I only know of three in SC and the closest one to me is about 2hrs away. Tough to race LC in the summer.

Short swims with lots of rest tonight. I have been extremely busy at work and have only been to the pool a couple of times in the last few weeks. I always dread that feeling of being two feet under the water and sloppy after a break. That dreaded feeling didn't let me down. Felt pretty crappy but I know it will come back soon.

300 mix up
4 x 50 kick @ 1:15
6 x 50 choice @ 1:00
--15 yard sprint of walls rest EZ

25 free/ 25 fly sprint @ 60
100 free cruise
50 free sprint/ 50 back sprint @ 2:00
200 free cruise
150 free sprint @ 3:00
300 free cruise
100 Breast sprint/ 100 free sprint @ 4:00

8 x 50 @ 45
--hold 500 pace

6 x 25 sprint @ 35
-- went fly/bk/BR x 2
50 cruise @ 60
6 x 25 sprint @ 30
-- went fly/free/bk/free/BR/free

25 fly sprint/25 free cruise @ 1:30
50 bk sprint/50 free cruise @ 2:15
50 BR sprint/50 free cruise @ 2:15
25 fly sprint/25 free cruise@ 1:15

100 easy

3450 SCY

Thankful for the extra rest

Lots of rest with this one. Our SCY state meet is this weekend.

400 mix up
8 x 75 (25 drill/50 build) @ 1:45
--went IM order

4 x 100 done as
--50 stroke at 90% r/10, 50 free moderate r/30
--went IM order
4 x 100 choice build to race pace @ 2:00
--went IM order
4 x 50 choice descend @ 60
--went back
8 x 50 (working turns from middle of pool)
4 x 100 from blocks @ 3:00 done as
--25 sprint/75 ez

100 float around and hot tub

2900

I have been swimming more than usual. However, our youngest daughter is a gymnast and her meets have kept us traveling lately.

This weekend I have....

Sat -> 500, 50 BK, 200 BK, 50 FR, 2IM
Sun -> 4IM, 50 BR, 100 BK, 200 BR, 200

All of my strokes feel really strong right now except free. I'm a bit nervous about the 500 because of this. We have 167 entries which is the largest attendance ever. Should be fun plus it is 10 min from the house.

Another small showing resulting in me getting my own lane again. Lots of toys tonight.

400 swim

4 x's through w/fins
3 x 25 @ 35 fast k/k/s
50 cruise @ 60
3 x 25 @ 35 fast k/k/s
75 swim @ 1:20 descend to sprint 1-4
100 EZ

3 x's through
250 @ 3:45 pull negative split
150 @ 2:30 100 w/paddles and snorkel 50 fast kick
6 x 50 @ 60 stroke swim hold 4IM pace
rest 30 and repeat
---option 2 was 6 x 50 @ 45 hold 500 pace

50 float and hot tub

3750

I started to title this one "Solo quickie" but decided that didn't sound very good.

Nothing too exciting here

400 free
4 x 100 @ 1:30 gentle descend
4 x 100 kick, no interval just focus on working coming off the walls.
200 BK negative split @ 3:30
200 cruise pull @ 3:00
2 x 100 BK build @ 1:40
4 x 50 BR @ 60 ascend

2000 and off to work

400 mix up
Kick w/fins 3 x's through
-25 sprint @ 30
-50 build @ 55
-25 sprint @ 30
-75 build @ 1:15
-25 sprint @ 30
-100 sprint @ 2:00

100 EZ

For our main set, the 100's and 75's were fast and the 50's were recovery. Everything was on the 1:30

100 + 50
75 + 50
2 x 100 + 50
2 x 75 + 50
3 x 100 + 50
3 x 75 + 50
2 x 100 + 50
2 x 75 + 50
100 + 50
75 + 50
25 float back

3500 + some hot tub time

Small turnout tonight but I did get a lane to myself. I liked this one and swam well. I did lift before work and my arms were a little heavy but am pleased with tonight's performance.

Woke up late but did manage to make it to the pool.

Davis mile mixing up some stroke within the distances.

A few back to breast turns and off to work.

1650

Core work tonight