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joel schmaltz

  1. 3/28/12

    2 x through
    400 swim
    100 bouy only

    8 x 75 w/10
    --50 breast with 2 sec. pause, 25 free

    400 pull faster than 500 pace

    8 x 150 @ 2:30
    --100 stay long, 50 sprint but stay long

    8 x 100 kick w/fins @ 1:40
    --odds fly , evens free
    *I started to cramp up on #3 and just cruised through rest. WIMP!

    10 x 50 @ 1:10
    stroke count -1 on second 25
    --odds fly
    --evens back

    100 w/d

    4600

    Lots of rest tonight. Emphasis was definitely on the quality swims and trying to hold our stroke together as the workout went on. We usually don't swim much fly towards the end of practice, so I guess that was the whole idea even if it was just 50's.

    I am swimming well right now but feel sloppy and am not sure how I should take that. I think I won't read much into it except that I AM swimming pretty fast.

    Time for bed!
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  2. Short, but Good!

    What was written was...

    10 min. choice

    3 x 500 broken
    --3 x 50 hard @50
    --325 swim at 500 pace
    --rest 10
    --25 sprint
    100 ez
    * My 500 pacing is HORRIBLE to say the least, so we are working on that.
    4 x 100 pull @ 1:50
    --stay extra long and easy


    100 breast @ 2:00 at 400 IM pace
    2 x 50 free @ 50
    3 x 100 breast @ 2:00 at 400 IM pace
    4 x 50 free @ 50
    5 x 100 breast @ 2:00 at 400 IM pace
    6 x 50 @ 50

    200 w/d

    4400

    We did most of it but inserted about 15 min. of breast turns before my set of broken 500's. Also, after the 3 x 100 breast towards the end I was called down to the blocks to do some stretch cord breaststroke and worked on my turns again.

    Here is a link to the local news that did a short piece on our team last Sat. I was at a gymnastics meet so I missed out. A couple of interviews and mention of the Swimming Saves Lives program that we , GSMS, will be participating in again this year. Last year was a huge success and we it enjoyed more than the "students" did. I guess that is enough plugs for GSMS on this post.
    http://www2.scnow.com/news/grand-str...er-ar-3443372/
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  3. Back to the lab

    10 min choice
    --300 w/bouy
    --200 dolphin kick w/fins
    --100 IM drill

    4 x 400 IM broken
    done as
    2 x 50 fly r/10
    100 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    2 x 50 bk r/10
    100 br r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    2 x 50 r/10
    100 fr r/10

    100 fly r/10
    100 bk r/10
    100 br r/10
    2 x 50 r/10

    50 ez

    10 x 200
    --odds free @ 2:45
    --evens stroke choice @ 3:15

    200 w/d

    4450

    After weekends filled with gymnastics meets, dance competitions, traveling out of town for other personal issues our family is back to a "normal" schedule. We have been at home for a total of five weekends since Oct. Now it's time to get all I can out of my training for the next month.

    The 50's on the broken IM's were suppose to be faster than our race splits. I nailed those but need to push the back a little more.

    The last 200 coach had us rest a extra 45 and swim it for time. I went backstroke and nailed that also. Another good confidence builder!

    Back to the lab.
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  4. 3/14/12 50's With the Team

    10 min choice

    4 x 150 w/10
    --100 dolphin kick/ 50 swim

    16 x 25 @ 30
    1-4 descend stroke count
    5-8 12.5 sprint/ 12.5 ez
    went bk first 8, br. second 8

    12 x 50 @ 45 (1 ez, 1 sprint)
    300 turn at the "T"
    Rest about 45-60
    12 x 50 @ 50 (1 ez, 2 sprint)
    300 (50 fr/ 50 bk)
    Rest 45-60
    12 x 50 @ 55 (1 ez, 3 sprint)

    200 w/d

    4100

    We did this as a group and there were three lanes going on the same send off. It was fun to race everyone on the sprints. Pride is always a big incentive. I definitely held my own and it was a good confidence builder that I can swim fast even towards the end of practice.
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  5. 3/12/12

    10 min choice

    8 x 25 stroke r/10 descend stroke count
    1-4 back
    5-8 breast

    2 x through, rest 5 between each 50
    4 x 100 (50 fly/50 back)
    4 x 100 (50 back/50 breast)
    4 x 100 (50 breast/50 free)
    100 EZ

    round 1 , work on stroke technique/turns
    round 2 , put on fins and work on SPEED

    400 IM @ 80%
    Stay long

    100 EZ

    200 IM SPRINT

    200 w/d

    4300

    The main set was really two sets of 24 50's with 5 seconds rest and wasn't too bad. The 400 IM wasn't too bad. The 200 sprint at the end was painful and slow. I gave it all I had but had run out of gas. The focus today was mostly about form. I could really tell that I hadn't been in the water since last Thurs.
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  6. Free and Breast Day

    10 min choice

    5 x 300 done as
    #1 free, negative split
    #2 free, build by 100
    #3 200 free, 100 breast sprint
    #4 100 free, 100 breast sprint, 100 free
    #5 free, hold 500 pace
    Rest 45-60 between, high quailty swims

    50 EZ

    200 free, 100 breast sprint (again)
    --I don't think that some of the team had any clue how fast they went on their sprint portion so we did it again.

    2 x through the following
    4 x 75 @ 1:30
    --50 free build,25 br with double pullout
    100 breast
    --25 3 kicks, 1 pull
    --25 2 kicks, 1 pull
    --50 normal
    4 x 50 @ 1:00
    --25 br build, 25 free w/8 SDK off wall
    250 br pull
    rest 20 and repeat

    100 w/d

    4250

    Well, I asked coach for some breaststroke workouts to help with my sorry splits in my IM's and I got it. Sometimes you really do get what you ask for.

    I was more impressed with my negative split and build 300's. I might have figured out a good pace for me.

    Quick solo swim this morning

    400 IM drill

    500 free @ 7:00
    2 x 200 back @ 3:15
    3 x 100 breast @ 1:45
    4 x 50 fly @ 55
    100 IM @ 1:25

    200 w/d

    2100

    I think I "borrowed" this from someone on the forums page but can"t remember who from. Thanks to who ever it was.
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  7. Made it through Monday

    10 min. choice
    6 x 75 w/5
    --right arm/left arm/build by 25

    3 x through
    3 x 50 @ 45 descend
    2 x 75 @ 1:30 (bk/br/fr by 25) focus on form
    6 x 25 @ 20
    300 pull breathe 3/5/7 by 50
    Rest 30 and repeat

    4 x 125 @ 2:00
    --25 sprint, 100 no walls

    4 x 125 @ 2:00
    --75 free/50 back

    100 w/d

    What a typical Monday at work! I was so glad to get out of work and make it to the pool for some me time. Felt pretty good today and strong considering that I have not been swimming as much as I usual do.

    The 100's no walls are a good "drill" but one of my least favorite. We usually do it as a 500 swim and after about 300 it gets old fast.

    I also found time to mix in a hour of P90 core which is one of my favorite of the series.
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  8. Lots of rest

    10 min choice

    4 x 100 IM drill w/10

    4 x 50 kick @ 60 descend
    rest 60
    4 x 50 kick @ 60 descend

    9 x 200 @ 4:00
    #1 175 smooth, 25 sprint
    #2 150 smooth, 50 sprint
    #3 125 smooth, 75 sprint
    #4 100 smooth, 100 sprint
    #5 100 smooth r/10 100 sprint
    #6 150 smooth r/10 50 sprint
    #7 175 smooth r/10 25 sprint
    #8 200 smooth
    #9 200 sprint

    100 ez

    Turn and streamline work as a continued warm down.

    3300

    I would have loved to have been able to mix in some stroke or IM's on the set of 200's but decided not to rock the boat. There was plenty of rest for some fast swims. I think I am getting in better shape. I am not as winded after the fast swims. Maybe I am not pushing it hard enough.
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  9. Team Practice

    10 min choice

    3 x 225 @ 3:30 (75 stroke/150 free) cruise

    1 x 600 @ 9:00
    4 x 50 @ 60 Sprint
    2 x 400 @ 6:00
    4 x 50 @ 60 Sprint
    3 x 200 @ 3:00
    4 x 50 @ 60 Sprint

    50 EZ

    Broken 500 at 90 %
    (25,50,75,50,25,25,50,50,25,25,50,75,25)
    25's fly @ 30
    50's free @ 60
    75's breast @ 1:30

    200 w/d

    4625

    I picked the 1:30 base today and was glad I did. I swam relatively well today but felt very sloppy. Just couldn't put it all together. Had I done the 1:20 base I would have really suffered. On the broken 500 I was able to regain control to finish out the workout on a positive note. I need to get in some more pool time but work continues to get in the way.
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  10. 2/18/12

    10 min. choice
    --I was talking too much and only got in 500

    3 x through
    3 x 100 kick @ 90% r/5
    3 x 25 shooters @ 50
    3 x 75 @ 1:30
    --(kick,rt arm only,lft arm only)
    100 vertical kicks w/10lb. above head
    --this made me sink
    rest 30 and repeat

    2 x through
    20 kicks with arms extended on wall
    flip and do 8 sdk
    flip and sprint back to wall
    right into
    500 (150 stroke,350 free)
    rest about 30
    2 x 100 @ 3:30 AFAP
    rest about 1 min. and repeat

    100 w/d

    3800

    I had NO legs left for the sprints at the end but I guess that was the purpose of the kick set earlier. Not too bad today with some different things which always keeps practice interesting. Time to hang with the family.
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  11. Stroke Work with the Team

    10 min choice
    --300 with bouy
    --200 kick
    --100 IM drill

    3 x 400 @ 6:30, 6:25, 6:20 descend
    --100 fr, 100 IM, 100 fr, 100 IM

    200 back cruise

    3 x 400 IM w/fins @ 6:30
    --80% concentrate on good form

    200 free cruise

    3 x 300 IM broken AFAP
    --75 fl @ 1:30
    --75 bk @ 1:25
    --75 br @ 1:40
    --75 fr @ 1:15

    200 w/d

    4500

    Small turnout at practice. Only three of us did this workout and all of us had different intervals. I didn't mind and it allowed me to concentrate on what I was doing. Enough rest for me to try and build my fly endurance and swim fast when I was suppose to. The IM's with fins were actually kind of fun especially at about 80%.

    We had our state meet this past weekend and now everyone is getting ready for Greensboro.
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  12. 2/2/12 Backstroke day with the team

    We are getting ready for our state meet next week and have been working a lot on changing speed and some fine tuning. We have optional stroke sets and IM sets but this was mostly backstroke. We did as a team so there was plenty of rest while some of our backstroke haters caught up.

    100 EZ
    300 Done as
    (25 fr build/ 25 ez/ 25 bk build/ 25 ez)

    The following was all backstroke

    2 times through

    4 x 50 drill w/10 swim
    350 swim
    --50 build
    --100 build
    --200 build
    4 x 50 drill w/10
    350 swim
    --50 build
    --100 AFAP
    --50 ez
    --100 AFAP
    --50 ez

    4 x 200 Done as
    --25 build/ 25 DPS/ 25 build rest 5
    --25 sprint kick rest 5
    --25 build rest 5
    --50 drill rest 5
    --25 sprint rest 30
    odds free
    evens chioce ( I did 1 bk and 1 br)

    100 w/d

    3600

    Felt pretty good especially with the work overload that seems to stay on my mind. I haven't swam in a meet since the beginning of Dec. so we will see how next week goes. I am swimming well at practice but don't feel smooth in the water. I am sure it is all in my mind.
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  13. 1/18/12 Team Practice

    Nice turn out again tonight. The team seems to be growing which is a good thing. Everyone is getting ready for our state meet next meet which will be at our home pool. Tonight went as like this.

    10 min choice

    2 x 150
    --50 kick/100 cruise

    4 x 500 w/30
    odds 250 build,250 build
    evens 4x 125 @ 2:15 descend

    50 EZ

    4 x 200 @ 3:30
    --50 sprint, 150 cruise flip at the "T",no walls

    400 IM (sort of)
    --25 kick/25 drill/25 swim/25 free

    100 w/d

    4200

    Wasn't too bad tonight and all we had to do was concentrate on changing our speed. I have no problem with increasing my effort but have a hard time seeing the clock while swimming to see how much my pace is changing. The 4 125's felt great and had plenty of rest to do a nice descend. Maybe that is why they felt so good.

    After we wer done the sprinters were still working out so I decided to join them on there last two 50's of 25 AFAP/25 cruise. They get a lot of rest over there in sprinter world. I still am not a sprinter or a distance guy.
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  14. Sat with the team

    Large group this morning. I almost slept through my alarm which is odd because I am a morning person.

    10 min choice

    6 x 75 descend 1-3,4-6
    --1-3 went back @ 50
    --4-6 went breast @ 60

    8 x 75 with buoy r/5
    --odds free
    --evens 25 fly/50 back

    4 x 500 broken
    --200 with bouy r/10
    --150 swim build r/10
    --100 sprint r/10
    --50 EZ r/10 and repeat

    15 min. of turn work

    3 x 50 off the blocks
    --25 sprint/25 cruise

    100 w/d and hot tub

    3750

    I put forth a good effort but wasn't extremely fast. I'll take it. It has been a long week.
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  15. This kicking stuff kicks my butt!

    Even though I understand the importance of kicking that doesn't mean that I am very fond of it. We did most of this as a group so the main kick set took awhile.

    10 min. choice

    On the following kick set the 100's were descend with 10 sec rest. Alternate arms on side and streamline by 25's. The 25's were all out on coaches whistle.

    3 x 100 dolphin kick w/ snorkel
    4 x 25 dolphin kick on back
    3 x 100 backstroke kick
    4 x 25 backstroke kick
    3 x 100 backstroke kick w/fins
    3 x 100 breaststroke kick
    4 x 25 breaststroke kick

    About 15 min. of turn work

    Then the sprinters went off to do whatever it is they do and the rest of us did a couple of swims.

    500 swim done as
    --100 @ 70%
    --100 @ 90%
    --100 @ 100%
    --100 @ 70%
    --100 @ 100%

    rest 1:00

    500 swim done as
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%
    --50 EZ
    --75 @ 70%
    --75 @ 90%
    --75 @ 100%

    200 w/d

    3300

    I did great with this one except I didn't know we were doing a second 500 swim. My legs were spent!

    Maybe I am a little jealous that I can't sprint.
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  16. Workin' the middle of my IM

    Solo swim this morning. Winter also showed up this morning. It went from being around 70 to the low 30's in two days. Moving further south is looking pretty good right now.

    200 IM drill
    200 bouy only
    200 kick
    200 IM drill

    2 x through
    8 x 50 bk/br w/10 @ 80%
    200 kick
    200 swim @ 90%
    4 x 25 sprint
    100 EZ
    --round 1 back on 200's and 25's
    --round 2 breast on 200's and 25's

    4 x 100 IM @ 1:40 descend

    4 x 50 @ 50 w/d

    3400

    On the 50's (bk/br) I tried to work my "new" turn. I can do it fine with my right hand reaching for the wall but still have troubles with my left side reaching. My turns aren't consistent enough to always end up with my right side reaching.

    BTW, Go Spartans!! I had to work yesterday but was able to rush home and catch the triple OT's.
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  17. 12/28/11 All Free

    I began my day with some P90 cardio and then had a very physical day at work. My body was toast before I showed up at the pool.

    10 min. choice

    4 x 300 w/20
    #1 negative split
    #2 negative split last 25 sprint
    #3 negative split last 50 sprint
    #4 negative split last 75 sprint

    11 x 50 @ mile pace + 7
    -- hold mile pace

    100 EZ

    4 x 200 w/20
    -- same pattern as 300s

    11 x 50 @ mile pace + 10
    -- hold mile pace

    100 EZ

    4 x 100 w/20
    -- same pattern as 300s

    300 w/d

    4600

    I hung in there today but that is about all I can say.
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  18. My bilateral nightmare

    We all had individual workouts that focused on some of our weaknesses. Since I normally breathe to the left I did a lot of right side breathing swims. Because I don't make myself bilateral breathe in practice it is hard for me to swim fast while doing it. Maybe I should at least do it while warming up or cooling down.

    10 min. choice

    500 swim 6:45
    --1st 250 breathe every 5
    --2nd 250 breath normal

    5 x 50 fly w/fins @ 60 hold under 35
    --still trying to build some endurance

    6 x 150 buoy only @ 2:00

    3 x 200 back @ 2:55 decend

    3 x 500 buoy only @ 7:00
    --100 3 right arm only/ 3 left arm only
    --200 breathe on "wrong" side
    --200 breathe 1/5
    --Felt smooth but not fast

    200 w/d

    4450

    I have so much work to do in the pool. One day at a time.
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  19. Sat. AM 12/17/11

    I haven't posted in awhile and don't really know why. Apparently during the holidays time seems to slip away. This one this morning was painful for me. I assume the rest of the felt the pain also.

    10 min. choice

    2 x through the following

    2 x 100 on your best 100 time + 15
    2 x 25 kick @ 40 fast
    75 on your best 100 time
    2 x 25 drill @ 35
    50 @ 50 fast
    2 x 25 @ 45 fast
    25 EZ rest 5
    2 x 25 no breather @ 35

    3 x through the following

    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :07
    50 kick fast r:05
    100 swim 9 strokes/length r:05
    100 kick 85% r:05
    50 swim fast on best 100 time/2 + :05
    50 kick fast r:05

    3 x 75 @ 1:30
    --#1 fast kick/sprint swim/no breath 12.5 yrds
    --#2 fast kick/sprint swim/no breath 20 yrds
    --#3 fast kick/sprint swim/no breath

    6 x 25 w/d
    --odds perfect stroke choice
    --EZ choice

    3800

    I swam fast on the swims but the kick stuff was not very impressive for me. This was one of those workouts that I just had to grind through.
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  20. Pre feast workout

    We had a great turnout this morning. I was a bit tired from our swim last night but it was good to get some yards in before I eat too much this afternoon. Coach made it fun this morning for us.

    4 x 25 drill/25 drill/50 swim R10 choice

    500 kick
    --This done as a "relay". We had big tubes in which one person sat in, one person kicked w/fins pushing the tube and there was a person on either side of the tube kicking and using one arm. I took the fin job for most of it. This was fun to race the other lanes.

    8 x 100 @ 1:40 dec 1-4,5-8
    --I should have gone on a faster interval but wimped out. I did swim fast though. Felt great!

    Then came the now famous Turducken set.
    4 x 350 w/30

    The "desert" part of the workout came with a towel relay. This was based one fact that you continually go back for more.

    Teams of five swimmers. As the relay progressed a towel was added between the legs like a bouy.
    swimmer 1 50 swim
    swimmer 2 50 w/1 towel
    swimmer 3 50 w/2 towels
    swimmer 4 50 w/3 towels
    swimmer 5 50 w/4 towels
    then go back down

    200 w/d

    3200

    Swimming with four towels between your legs is hard. I guess the fitness center has a lot of towels in their lost and found. I skipped the warm down and sat in the hot tub. Now it is time to either help my wife or stay out of her way. I am a well trained husband.
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