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joel schmaltz

  1. 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

    4000

    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

    2200
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  2. 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

    4600
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  3. 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

    3400

    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.
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  4. 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
    repeat
    300 w/buoy @ 4:15
    6 x 25 fly @ 35
    150 w/bouy build @ 2:00

    200 w/d

    2200

    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.
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  5. 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!
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  6. 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
    repeat
    ** 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

    2100

    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.
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  7. 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

    3400

    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.
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  8. 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

    w/d

    2300

    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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  9. 10/10/11

    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

    100 EZ

    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

    200 w/d

    4300

    Not too bad tonight which worked out well for me so I could baby my back some. I actually feel a little bit better.
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  10. 9/06/11

    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.

    200 swim
    100 kick
    100 drill
    100 choice
    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

    200 w/d

    2300 scy

    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.
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  11. 9/5/11

    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)

    200 w/d

    4000 scy

    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.
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  12. Broken 2500 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 Free
    200 Back
    100 Breast

    300 Dolphin Kick w/fins
    10 x 25 @ 30 6 SDK off of wall
    odd back, even free

    Broken 2500 w/10
    (20,14,11,10,9........1)

    100 EZ

    10 x 25 @ 30
    odd fly, even breast

    500 for time

    200 w/d

    4700 scy

    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.
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  13. After Vacation

    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.

    300 Choice
    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

    50 EZ

    4 x through the following
    100 w/bouy cruise @ 1:40
    3 x 25 Sprint @ 25
    25 recovery @ 60

    200 w/d

    4950 scy

    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.
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  14. Emphasis on the kick

    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.

    300 Choice
    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)


    200 w/d



    4300 scy


    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.
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  15. 7/18/11

    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
    12.5 EZ

    4 x 200 pull ( bouy only for me)
    Breathe 3,5,7,9 by 50

    300 w/d

    3550 scy
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  16. 7/16/11

    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.

    400 choice

    Kick w/fins
    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

    300 w/d

    4100

    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.
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  17. 7/13/11 w/the team

    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.

    300 Choice

    12 x 50
    3 kick @ 1:05
    3 descend stroke count @ 55
    repeat

    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

    200 w/d

    4100 scy

    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.
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  18. The 1:30 base lane

    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

    200 EZ

    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.

    200 w/d

    4400 scy

    Side note....

    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!
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  19. Deceived by the 25s

    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!

    400 choice

    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


    200 w/d

    4600 scy

    We only made it through three rounds of the last set. I was getting very sloppy by that point anyways.
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  20. Wed. 6/29/11

    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.

    300 swim
    200 pull
    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
    odds back
    evens breast

    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
    evens free

    100 EZ

    400 pull @ 5:00
    used paddles but should not have

    4 x 100 stroke @ 1:45 (90%)
    evens went back
    odds went breast

    100 w/d

    4600

    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.
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