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joel schmaltz

  1. Mon 10-29-12

    2 x through
    150 swim
    100 IM

    6 x 100 @ 1:40 4 SDK off walls
    200 BK cruise @ 4:00
    5 x 100 @ 1:35 two strokes before breath
    200 BK cruise @ 4:00
    4 x 100 @ 1:30 no breath from flags in
    200 BK cruise @ 4:00
    3 x 100 @ 1:25 perfect turns
    200 BK cruise @ 4:00
    2 x 100 @ 1:20 perfect stroke
    100 EZ

    300 social kick

    6 x 25 @ 45 SPRINT w/fins and paddles
    - went 2 fly no paddles
    - 2 bk, 2 fr with fins and paddles

    200 float

    4050 scy

    Our youngest daughters out of town gymnastics has taken up some of my training time lately and it I felt tonight. My stroke was a bit sloppy and I seemed to be a little of on my turns. I have about a month to get mu self ready for the SC SCM meet in Columbia. Everything will be alright.
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  2. Mon and Tuesday

    Mon. 10-22-12

    Only five of us at practice and one of them wasn't feeling well and left early. I must have missed the memo on whatever is going on around town here since no one has been showing up. The up side is plenty of feedback from coach.

    600 done as
    -200 swim
    -100 kick build
    -repeat
    8 x 50 @ 60 descend stroke count 1-4,5-8
    4 x 200 pull descend @ 3:00
    50 EZ
    4 x 250 @ r/30-45 done as
    -25 fly cruise
    -50 back strong
    -75 br build
    -100 fr under 4IM free split
    50 EZ
    4 x 200 swim @ 3:15 descend
    200 w/d

    3900 scy

    The 4 x 250 might be my new favorite short set. I had time to talk with coach and push different portions a little more to see how it affected my 100 free time. I went 1:19, 1:17, 1:16, 1:15 on those which is would be a good 4IM free split for me. Yes I know a 250 is not the same as a 400, but it helped out my confidence.

    Tuesday 10-23-12

    Very limited time in the a.m. I live less then 10 min. away from the fitness center so getting in for 30-45 minutes is justifiable to me if I have a goal. Todays goal was to stretch out a little and work my back to breast turns. I think I got it.

    4 x 100 @ 1:30 w/buoy
    2 x 200 @ 3:00 kick w/fins
    4 x 100 @ r/15ish drill, IM order

    About 15 min of turn work

    100 DPS Fly
    -Cruised this just to see how it felt. Fly is not my thing but I didn't feel like I was sinking/floundering.

    100 EZ

    1500 scy
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  3. Notes to self

    -In Jan, stay out of the confident GTD kool aid.
    -Swim more. My notes show that I swam faster when I swam more and did less dryland.
    -Stretch more
    -Warm down more. Sounds simple doesn't it.
    -DPS fly might be the way to go for me in my 4IM.
    -Chris's rating calculator shows my IM's are my best events on all three courses. One of them is at the top of the list. The other one or two are also in the top four.
    -The fly and br legs of the IM are my Achilles heel. Most of my energy gets used during fly. DPS fly might be the short term answer.
    -KICK! KICK! KICK! Make it more of a habit while swimming in practice. I am a strong kicker compared to the rest of our team but am a weak kicker compared to most of the USMS population.
    -Bilateral breath when possible in practice for stroke balance. Hard for me to do when we are swimming fast. I do like breathing every 4 strokes. Maybe this will help.
    -Continue to have fun! Should be easy to do.
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  4. Sat 10/13/12

    Another small crowd this morning. Swam descent but didn't have much energy and felt sloppy through thr following.

    500 mix up

    6 x 50 kick @ 1:30
    - We were suppose to hold fastest 50 free time + 15.
    After two my lack of kicking really showed up.

    8 x 100 on coaches whistle as a group all build.
    1&2 focus only on the catch
    3&4 focus only on no breath from 5yrds in
    5&6 focus only on no breath within flags
    7&8 3 fast strokes off wall before breathing

    50 EZ

    6 x 100 breast r/10 done as
    Kick, arms only, pull w dolphin kick, swim by 25

    100 fr r/10
    100 50fly/50 bk r/10
    100 fr r/10
    100 50bk/50 br r/10
    100 fr r/10
    100 50br/50 fr r/10
    100 fr r/10
    200 IM sprint

    50 EZ

    8 x 50 @ ?
    -5 were 10 sec max speed
    -3 were 15 sec max speed
    Try to increase distance on each rep

    200 w/d plus hot tub

    3700 scy

    I like workouts that switch things up with kicking, stroke work, ect. Just felt low in the water. I guess I need to get something done around the house between watching MSU/Iowa and the big one down here SC/LSU.
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  5. Sat 10/13/12

    Another small crowd this morning. Swam descent but didn't have much energy and felt sloppy through thr following.

    500 mix up

    6 x 50 kick @ 1:30
    - We were suppose to hold fastest 50 free time + 15.
    After two my lack of kicking really showed up.

    8 x 100 on coaches whistle as a group all build.
    1&2 focus only on the catch
    3&4 focus only on no breath from 5yrds in
    5&6 focus only on no breath within flags
    7&8 3 fast strokes off wall before breathing

    50 EZ

    6 x 100 breast r/10 done as
    Kick, arms only, pull w dolphin kick, swim by 25

    100 fr r/10
    100 50fly/50 bk r/10
    100 fr r/10
    100 50bk/50 br r/10
    100 fr r/10
    100 50br/50 fr r/10
    100 fr r/10
    200 IM sprint

    50 EZ

    8 x 50 @ ?
    -5 were 10 sec max speed
    -3 were 15 sec max speed
    Try to increase distance on each rep

    200 w/d plus hot tub

    3700 scy

    I like workouts that switch things up with kicking, stroke work, ect. Just felt low in the water. I guess I need to get something done around the house between watching MSU/Iowa and the big one down here SC/LSU.
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  6. Cold and rainy Monday

    It went from mid 80's and sunny to the high 50's and raiiny in 24 hours. WTH? Still congested but made it through this quick one.

    10 min choice
    -Got in late and did 200 w/bouy, 200 IM dr/swim by 25

    2 rounds of
    4 x 100 kick @ 2:15 no board
    #1 75 free/25 dolphin
    #2 50 free/25 dolphin
    #3 25 free/75 dolphin
    #4 100 dolphin
    4 x 25 @ 45
    -15 yrds under water fly sprint to wall
    50 EZ @ 60

    300 pull @ 500 pace but negative split
    -500 pace for me is 1:12/13. I failed the task here and went 3:38 (1:11, 1:14, 1:13)

    50 EZ

    8 x 100 on coaches whistle
    Odds 3/5/7/9 spin strokes of each wall
    Evens no breath between flags

    300 pull @ 500 pace descend by 100
    -This was worse than the first one. I was able to descend but was out too slow. 3:44 (1:16, 1:15, 1:13)

    50 EZ

    6 x 50 @ 60
    -odds stroke, went fl, bk, br
    -evens free EZ

    200 w/d

    3600 scy

    I think it was a fairly good workout for me. Pacing has always been an issue for me. Baby steps.
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  7. Stroke day

    Still have a congested head. I think the entire beach area is passing this crud back and forth. Gave it my all through the following.

    500 done as
    -25 back
    -25 V sit scull
    -25 breast
    -25 free DPS

    14 x 25 kick w/fins @ 45
    -odd dolphin w/arms out of water
    -evens dolphin on belly underwater

    4 rounds of
    200 stroke cruise r/15
    100 stroke sprint @ 2:00
    100 free cruise r/15
    50 stroke sprint @ 1:10
    50 stroke EZ
    Rest 60
    Odd rounds bk, evens br

    4 x 150 @ 3:00
    -100 free build , 50 stroke sprint
    -Check clock at 100 then hit my 4IM goal splits for the 50 sprints. I failed on the fly leg but hit the other three, just barely.

    200 w/d

    3650 scy

    So glad it was stroke day! I felt pretty good todayand did well considering my head and chest is full of nasty stuff. If we had tighter intervals i probably would have really paid the piper. Our SCM state meet is in two monthes and I have plenty of work to do.
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  8. Switching gears, lots of rest..

    200 DPS r/10
    4 x 50 br kick r/10
    200 build r/10
    4 x 50 stroke build r/10

    Still warming up with
    4 times through
    --2 x 50 flip at the T @ 60
    --50 stroke build @ 1:10

    3 x through
    400 @ 7:00
    --100 at 90%
    --200 at 80%
    --100 build to 100%
    4 x 100 @ 1:45 descend to 90%

    100 EZ

    200 stroke cruise
    Rest 60
    100 stroke (50 AFAP, 50 cruise)
    Rest 60
    50 AFAP

    100 EZ

    3950 scy

    It seems as if I have caught whatever my wife and little ones had last week. I feel much better today compared to yesterday but had a hard time switching gears tonight. Thankfully we had plenty of rest. I didn't swim as fast as what was expected of me but I made it through it.
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  9. Freestylin Sat

    └fter spending a week with a sick wife and two sick children I finally found some time to make it to the pool.

    200 w/bouy
    200 EZ kick w/fins
    100 IM drill

    3 rounds of
    400 @ 6:20 500 pace
    5 x 100 @ 1:35 gentle descend
    4 x 50
    -- odds @ 45
    -- evens @ 50

    100 EZ

    3 x 300 @ 5:15
    --#1 100 fast 200 EZ
    --#2 200 fast 100 EZ
    --rest a extra min.
    --#3 300 for time

    100 w/d

    4900 scy

    I could really tell that I haven't been in the pool. I have been able to do some dryland so the week hasn't been a complete loss. Hopefully our house will be back to normal next week.
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  10. Sat 9/22/12

    Small crowd again this morning. Only two per lane which was actually kinda nice.

    10 min choice
    --only got in 500 here, talking too much

    10 x 100
    1&2 75 free/25 stroke @ 1:55
    3&4 50 free/25 stroke/25 free @ 1:50
    5&6 25 free/25 stroke/50 free @ 1:45
    7&8 25 stroke/75 free @ 1:40
    9&10 free 1:35
    --The stroke swims were at 90% and the free was cruise.
    --I chose fly.

    4 x 125 @ 2:15 (25 fl, 50 bk, 50 br)

    5 x through
    200 pull @ 3:00
    100 IM @ 1:45
    50 choice cruise @ 60
    --Descend pull's and IM's

    500 pull
    --400 at 500 pace, last 100 all out

    200 w/d

    4450 scy
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  11. Aerobic Sat.

    600 mix up

    500 EZ r/15
    5 x 100 r/5
    400 EZ r/15
    4 x 100 r/5
    300 strong r/15
    3 x 100 r/5
    200 strong r/15
    2 x 100 r/5
    100 strong r/15
    100 sprint

    100 EZ

    4 rounds of 4 x 50 r/ 15
    #1 fast
    #2 strong
    #3 fast
    #4 EZ
    Repeat
    I did odd rounds back, even rounds breast

    100 w/d

    4600 scy

    Not bad today. Another chance for me to work on my catch and count strokes throughout the day. Small showing this mornng and I actually had a lane to myself. I would guess that we have about another month of workouts that we can really try to make some technical changes without worrying about speed.
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  12. 8/29/12 AM

    Another quick solo swim this morning. I borrowed a set from PWB to make up most of my workout. I am not very good at pacing and thought this might help the cause.

    4 x 200 @ 3:10
    --w/bouy and snorkel, descend

    Broken 1650 on base + 10
    150
    350
    4 x 50
    350
    4 x 50
    250
    --Got out the tempo trainer and tried to hold what little distance pace I have.

    6 x 50 w/bouy
    --2 @ 50
    --2 @ 55
    --2 @ 60

    Time to make Uncle Sam some $$.
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  13. Quick solo swim

    I stole this for Eric Mitchell and managed to slide it some of his original workout. Back and breast is feeling pretty good right now. Just tried to hold a steady pace throughout.

    300 Reverse IM done as 25k,25dr,25 swim
    200 pull w/bouy
    100 IM DPS

    4 x 100 fr @ 1:35
    200 IM dr
    3 x 100 br @ 1:55
    200 IM dr
    2 x 100 bk @ 1:45
    200 IM dr
    100 fly @ 1:35
    200 IM dr

    100 EZ

    2500 scy
    Shower and take girls to school.
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  14. Slow n Steady

    600 mix up

    8 x 75 @ 1:30 w/snorkel
    --25 kick
    --25 3 kicks left side, stroke, 3 kicks rt side
    --25 swim

    2 times through
    200 pull @ 3:00 DPS nice and long
    3 x 100 @ 1:45 FAST

    100 EZ

    300 w/fins
    --50 dolphin kick on back
    --50 backstroke swim
    --As far as possible of walls

    3 x through
    100 pull @ 2:00 DPS nice and long
    4 x 25 sprint @ 25 (went IM order)

    6 x 75 @ 1:30
    --bk,br,fr by 25

    300 w/d done as
    --50 breast drill
    --50 swim choice

    3950 scy

    We did this as a group and really just worked the little things. I have to admit that I am not one to count strokes as much as I should. Since we have slowed it down lately, I have tried to take advantage of it. I have managed to take a stroke away from my freestyle with some technical changes. I can feel it in my forearms.
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  15. Wed 8/22/12

    400 mix up

    3 x through
    --300 @ 4:30
    --2 x 150 build @ 2:15

    100 ez kick

    200 @ 3:00
    3 x 100 @ 1:25 FAST
    200 @ 3:00
    3 x 100 @ 1:25 FAST
    200 @ 3:00

    100 ez kick

    2 x 75 @ 1:10
    4 x 50 @ 45
    2 x 75 @ 1:10
    4 x 50 @ 45

    100 w/d

    4400 scy

    I was back with the team tonight. I can't say that my FAST swims were very fast but I made through. School has started back up so our family like many others is back to the regular hectic schedules. We seem to do better when we have some structure in our lives. I say this but my wife is the one that does most of the running around so I can swim. Lucky guy!
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  16. 8/20/12

    Solo swim this morning. We have company in town so I won't be able to make the team practice afterwork. I haven't been working out as much as I would have liked to lately so todays emphasis was to just swim.

    200 free
    100 back
    200 free
    100 breast
    400 w/bouy and snorkel

    10 x 100 @ 1:30
    descend 1-5 and 6-10

    4 x 75 kick @ 1:30 no board IM order
    4 x 50 back @ 50
    4 x 75 kick @ 1:30 w/board IM order
    4 x 50 breast @ 60

    Broken 500
    --200 r/10
    --100 r/10
    --100 r/10
    --50 r/10
    --50 r/10

    200 IM drill as a warm down

    3700 scy

    Nothing very creative here. It is tough to get highly motivated to swim solo but it felt good to be back in the pool.
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  17. My bilarteral nightmare continues

    400 mix up

    6 x 100 @ 2:00
    --50 fast kick
    --25 ez swim
    --25 kick AFAP
    Now I'm warmed up.

    3 x through
    200 @ 3:20 no breathing 5 yards in and out of walls
    2 x 100 @ 1:30 (3,5,7,9 by 25)
    4 x 50 @ 50 (3,2,1,0 breaths by 25)

    250 pull cruise
    --breathe 3,5,3,5,3 by 25
    --just stay long and relax

    2 x through
    2 x 100 @ 1:30 build
    3 x 50 @ 50 descend
    Rest 30
    150 sprint (round 1 bk, round 2 br)
    Rest about 60 and repeat

    200 w/d

    4250

    I have gotten better at bilateral breathing but it still slows my down. The focus here was not on the speed but the breathing patterns. Plenty of work left to do! I can go faster breathing 4,6,8. That opposite side stuff kills me. Thankfully, the intervals were not too fast.

    BTW, I have forgotten to mention the "No Smoking" signs that have been posted in the fitness centers locker rooms. Are you kidding me! Apparently there have been some issues. I laugh everytime I see those signs.
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  18. My bilarteral nightmare continues

    400 mix up

    6 x 100 @ 2:00
    --50 fast kick
    --25 ez swim
    --25 kick AFAP
    Now I'm warmed up.

    3 x through
    200 @ 3:20 no breathing 5 yards in and out of walls
    2 x 100 @ 1:30 (3,5,7,9 by 25)
    4 x 50 @ 50 (3,2,1,0 breaths by 25)

    250 pull cruise
    --breathe 3,5,3,5,3 by 25
    --just stay long and relax

    2 x through
    2 x 100 @ 1:30 build
    3 x 50 @ 50 descend
    Rest 30
    150 sprint (round 1 bk, round 2 br)
    Rest about 60 and repeat

    200 w/d

    4250

    I have gotten better at bilateral breathing but it still slows my down. The focus here was not on the speed but the breathing patterns. Plenty of work left to do! I can go faster breathing 4,6,8. That opposite side stuff kills me. Thankfully, the intervals were not too fast.

    BTW, I have forgotten to mention the "No Smoking" signs that have been posted in the fitness centers locker rooms. Are you kidding me! Apparently there have been some issues. I laugh everytime I see those signs.
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  19. 7/23/12 A quick one

    We had a guest speaker come in to speak to the team about injury prevention, heat/ice, tape and that type of stuff. After our informative meeting we only had about 50 min. to fit this in.

    400 mix up

    2 x through
    -- 6 x 50 @ 55 descend stroke count 1-3,4-6
    -- 4 x 75 @ 1:35 (bk,br,fr by 25)
    -- 3 x 100 @ 1:40 (25 sprint, 75 cruise)
    Used the first round to warm up a little more

    50 sitting on kick board w/breaststroke pull
    300 swim no walls rest 30
    3 x 100 pull @ 1:20

    100 w/d

    2950

    There was a second round of the last set above along with some other things. I hopped out and went home to see my wife and girls. Pretty easy tonight, just working on some details in the pool.
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  20. Stroke Saturday

    After weeks of struggling to keep my head above water at work I finally decided to blog again. I have been blessed to be exremely busy at work and haven't found the five minutes to post a couple of comments. This morning was my kind of workout and we had a small group at the pool.

    10 min. Choice
    -- 200 bouy only
    -- 200 IM drill
    -- 200 kick/swim by 25

    300 dolphin kick on back w/fins
    8 x 75 (kick/drill/swim) rest 5
    -- went IM order

    4 times through the following
    200 stroke @ 4:00 cruise
    2 x 100 stroke @ 1:50 build
    2 x 50 stroke @ 1:30 sprint
    -- went bk,br,bk,IM by round

    Pull 8 x 75
    1&2 fly @ 1:20
    3&4 bk @ 1:20
    5-8 fr @ 1:05



    16 x 25
    1-8 stroke build @ 45
    9-12 stroke sprint @ 50
    13-16 free sprint @ 35

    300 w/d

    4800

    Not too bad, just a lot of stroke swims which I like.The intervals were good to really build or sprint when we were suppose to. I did find out that I am not very good at pulling fly with paddles. I ditched them after the first 50.
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