http://forums.usms.org/blog.php?13452-joel-schmaltz U.S. Masters Swimming Discussion Forums en Fri, 24 May 2013 19:58:25 GMT vBulletin 60 http://forums.usms.org/images/misc/rss.jpg http://forums.usms.org/blog.php?13452-joel-schmaltz http://forums.usms.org/entry.php?28711-5-20-13 Tue, 21 May 2013 01:42:54 GMT 500 mix up 5 times through -3 x 25 kick (ez,sprint,ez) r/10 -50 drill r/15 -75 swim @ 85% -went odds br, evens bk 400 swim (cruise focus on... 500 mix up
5 times through
-3 x 25 kick (ez,sprint,ez) r/10
-50 drill r/15
-75 swim @ 85%
-went odds br, evens bk

400 swim (cruise focus on fast turns) r/30
4 x 100 bk @ 1:50
300 swim (cruise focus on streamline off walls) r/30
4 x 75 br @ 1:30
200 swim (cruise focus on dps)
4 x 50 br @ 60
100 swim (cruise focus on perfect form)
4 x 25 fl @ 30 sprint

200 pull breathe 3/5/7/3 by 50
300 (50 fr,50 bk,50 double arm backstroke)

4000

First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota. ]]> joel schmaltz http://forums.usms.org/entry.php?28711-5-20-13 http://forums.usms.org/entry.php?28710-5-20-13 Tue, 21 May 2013 01:42:17 GMT 500 mix up 5 times through -3 x 25 kick (ez,sprint,ez) r/10 -50 drill r/15 -75 swim @ 85% -went odds br, evens bk 400 swim (cruise focus on... 500 mix up
5 times through
-3 x 25 kick (ez,sprint,ez) r/10
-50 drill r/15
-75 swim @ 85%
-went odds br, evens bk

400 swim (cruise focus on fast turns) r/30
4 x 100 bk @ 1:50
300 swim (cruise focus on streamline off walls) r/30
4 x 75 br @ 1:30
200 swim (cruise focus on dps)
4 x 50 br @ 60
100 swim (cruise focus on perfect form)
4 x 25 fl @ 30 sprint

200 pull breathe 3/5/7/3 by 50
300 (50 fr,50 bk,50 double arm backstroke)

4000

First of all, my heart goes out to those in Oklahoma. We have hurricanes here but we have a weeks notice. Wow, what a tragedy!
For the. first time in a long time I really felt strong in water today. Not exactly fast but strong amd powerful. only a couple more weeks to put it all together and hit the road for Sarasota. ]]> joel schmaltz http://forums.usms.org/entry.php?28710-5-20-13 http://forums.usms.org/entry.php?28641-200-DAY Thu, 16 May 2013 16:13:01 GMT I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form... I got into the pool a little late and had to leave a little early. A bit of kicking and drill work with this one. Just trying to hold perfect form throughout. Nothing intense it this was just what I needed.

200 free
2 x 200 IM k/dr by 50 rest 15
2 x 200 IM dr/swim by 50 rest 15
200 IM kick

5 x 200 @ 3:20 Lots of rest
-done as 150 @ 80% and 50 @ 90%

4 x through (IM order by round)
-200 k/dr by 25 r/15
-200 dr/sw by 25 r/15
-4 x 50 sprint @ 60
-rest 60

200 w/d

4800

I actually stopped after round three (breast) and needed to get home. Only 4000 for me. I have been using my snorkel quite a bit the last couple of weeks trying to improve my catch on free. My left forearm "slides" when I get tired. I really think the snorkel work has helped. Felt stong and swam fast, for me, on the free 200's. ]]> joel schmaltz http://forums.usms.org/entry.php?28641-200-DAY http://forums.usms.org/entry.php?28604-Quick-solo-cruise Tue, 14 May 2013 12:43:49 GMT I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No... I woke up at 4:30 to see if the Pan Am psych sheets were up. If they were, I planned on reading over them. If not, I was heading to the pool. No psych sheets yet so I cruised though this.

400 w/bout and snorkel
400 IM (k,dr,dr,swim)
200 EZ kick on back w/fins

8 x 25 fly @ 30
--trying hard to build some endurance
200 bk @ 3:15
200 br @ 3:30
200 fr @ 2:50
200 IM @ 3:00

200 w/d

Back to breast turns and off to work

2200

nothing creative or exciting here. Just some "make it" swims. ]]> joel schmaltz http://forums.usms.org/entry.php?28604-Quick-solo-cruise http://forums.usms.org/entry.php?28596-Monday-May-13 Tue, 14 May 2013 01:00:48 GMT 500 mix up 200 moderate @ 2:50 4 x 100 descend @ 1:30 8 x 25 drill @ :35 IM order 3 x 100 kick descend @ 2:20 2 x 50 sprint kick @ 1:30 3 x... 500 mix up

200 moderate @ 2:50
4 x 100 descend @ 1:30
8 x 25 drill @ :35 IM order
3 x 100 kick descend @ 2:20
2 x 50 sprint kick @ 1:30
3 x 100 pull descend @ 1:30
2 x 50 sprint pull @ 60

We divided up into sprint, stroke and distance groups at this point. I did the stroke w/o.
Rest/x intervals tonight so I actually half way paid attention to the clock, which is odd for me. That being said, I was able to focus on my technique.

100 IM r/10, 100 ba r/10, 200 fr r/20
100 IM r/10, 100 ba r/10, 100 br r/10, 100 fr r/20
100 IM r/10, 50fl/50ba r/10, 50ba/50br r/10, 50br/50fr r/20
200 IM r/10, 200 fr r/30
100 IM sprint

200 w/d

4000

In and out quickly tonight. This was one of my favorite workouts that we have done in awhile. Probably because I felt good in the water throughout the entire set. No wording about the clock had a lot to do with this I'm sure. Inspired and enthusiastic after everyone's performances in Indy. ]]> joel schmaltz http://forums.usms.org/entry.php?28596-Monday-May-13 http://forums.usms.org/entry.php?28491-Monday-5-6-13 Tue, 07 May 2013 01:15:59 GMT Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this. 10 min choice --I did 400 IM (k,dr,dr,swim)... Small group tonight. Those of us not fortunate enough to be able to attend Indy worked through this.

10 min choice
--I did 400 IM (k,dr,dr,swim) plus some extra talking

Kick set w/fins (2 times through)
75 @ 1:20 first 25 fast
75 @ 1:25 last 50 fast
75 @ 1:30 fast
100 @ 2:00 AFAP

Toy set (2 times through)
2 x 200 @ 3:00 paddles and over kick
2 x 150 @ 2:30 paddles and bouy
2 x 100 @ 1:40 bouy only
2 x 50 @ 60 backstroke
--went backstroke for round 2

5 x 100 @ 1:35
500 @ 8:15 under water AFAP off each wall
5 x 100 @ 1:30 w/paddles and bouy
100 EZ

4650 + hot tub

Good luck and safe travels to those going to Indy!! ]]> joel schmaltz http://forums.usms.org/entry.php?28491-Monday-5-6-13 http://forums.usms.org/entry.php?28242-Short-swims-Sat Sat, 20 Apr 2013 13:19:42 GMT 300 swim
300 IM (k,dr,sw by 25)
4 x 25 choice (odds build, evens easy)
6 x 75 @ 2:00 AFAP
*1-4 50 k w/fins , 25 swim
*5&6 same but w/o fins

* 25's and 50's focus on speed and form strong swims
100 IM mod r/20
4 x 25 fly r/10
100 IM build each 25 r/20
4 x 25 bk r/10
100 IM mod r/20
4 x 25 br r/10
100 IM build each 25 r/20
4 x 25 fr r/10
Masters min
100 fr mod r/10
50 fly r/15
100 fr build r/10
50 bk r/15
100 fr mod r/10
50 br r/15
100 fr build r/10
50 fr
50 EZ

3 x 50 fr build r/10
3 x 50 stroke fast r/20
3 x 50 fr build down r/10

200 pull , stretch out swim

turn work from middle of pool

200 w/d

3450

We had a large crowd (for us) this morning. I am feeling better in the water which is good. What little bit of fly endurance I had before my little break from the pool is slowly coming back. This short stroke w/o was exactly what I needed. ]]> joel schmaltz http://forums.usms.org/entry.php?28242-Short-swims-Sat http://forums.usms.org/entry.php?28204-Wed-4-17-13 Thu, 18 Apr 2013 01:23:40 GMT 500 mix up

4 x (100 plus 2 x 50's) kick AFAP
- 100's were w/fins @ 1:45
- 50's were no fins @ 60

4 x 200 @ 3:30, 3:20, 3:10, 3:00
- done as 50 fr, 50 bk, 50 fr, 50 br
- fr was build, stroke was a strong swim.

14 x 200's @ 3:00
- 4 first 50 fast
- 4 middle 100 fast
- 3 last 50 fast
- 2 last 100 fast
- 1 fast

500 pull breathe 1/3

200 EZ

5600

This is the first time in about three weeks that I have be able to swim twice with only one day in between swims. I needed to get out a little early so I skipped two of the 200's and the 500 pull. I got in 4900 which is quite a bit of yards for our group. I am still somewhat just trying to get what physical conditioning I had before I became so busy with work and the family. I did well (considering) and am looking forward to really getting back. The good news is that my back and breast feels pretty good right now. ]]> joel schmaltz http://forums.usms.org/entry.php?28204-Wed-4-17-13 http://forums.usms.org/entry.php?28168-4-15-13 Tue, 16 Apr 2013 12:35:24 GMT 200 swim 200 choice drill 100 IM kick 100 IM swim 8 x 50 kick w/fins AFAP @ 1:30 4 x 200 @ 3:00 #1 build to race pace #2 middle 100 fast 200 swim
200 choice drill
100 IM kick
100 IM swim

8 x 50 kick w/fins AFAP @ 1:30

4 x 200 @ 3:00
#1 build to race pace
#2 middle 100 fast
#3 negative split
#4 fast

6 x 150 @ 2:20
-125 free build, 25 stroke sprint

200 EZ pull r/15
200 scull w/snorkel r/20
200 EZ pull

4 x 75 @ 1:30
-50 stroke build, 25 dolphin kick on back
-went odds back, evens breast

200 w/d

3800

I have not been in the pool since last Wed. Work and family commitments have kept me busy. Tonight was basically a swim through for me. I knew I would feel sloppy but didn't realize it would be so bad. I should be back to my old self by the end of the week. I was humbled tonight and didn't like it very well. Family always comes first. No worries! ]]> joel schmaltz http://forums.usms.org/entry.php?28168-4-15-13 http://forums.usms.org/entry.php?27829-Floundering-Around Tue, 26 Mar 2013 12:33:11 GMT I haven't been in the pool for about a 11 days. Gymnastics out of town, child #2 with the flu, being more of a Mr Mom and work have all helped contribute to my lack of pool time. Everything felt surprisingly great except for freestyle. I stole most of this from Sue Mangan's blog and just swam through it.

400 IM (k,dr,dr,s by 25)
200 back >6 SDK off walls
200 breast DPS
4 x 50 build @ 60
-odds bk, evens br

4 x 25 fly @ 30
3 x 100 bk @ 1:45
100 IM drill @ 2:00
100 IM fast @ 2:00
4 x 25 fl @ 30
4 x 75 br @ 1:30
100 IM drill @ 2:00
100 IM fast @ 2:00
4 x 50 fly @ 30
6 x 50 fr @ 50
100 IM drill @ 2:00
100 IM fast @ 2:00
100 cruise

200 kick build each 50 r/20
200 drill/swim by 25 r/20
200 swim build each 50

200 w/d

3700

Loved this one! Maybe because I didn't feel as bad as I thought I would. I will admit that I didn't have much "build" left for the final 200 IM. Glad to be back! ]]> joel schmaltz http://forums.usms.org/entry.php?27829-Floundering-Around http://forums.usms.org/entry.php?27611-Monday-3-11-13 Tue, 12 Mar 2013 01:17:53 GMT 500 mix up 4 x 150 @ 3:00 (k/dr/sw by 50) --went bk,fr,br,fr 6 x 50 @ 55 (breath 5/7/9 repeat) 3 x thru 150 @ 2:15 build to sprint 100... 500 mix up
4 x 150 @ 3:00 (k/dr/sw by 50)
--went bk,fr,br,fr
6 x 50 @ 55 (breath 5/7/9 repeat)

3 x thru
150 @ 2:15 build to sprint
100 sprint

50 cruise
500 pull (25 sprint, 75 cruise)

4 x thru
100 @ 1:30 build to sprint
50 @ 1:00 sprint

50 cruise
500 no walls, 10 fast strokes off turns (not my favorite thing to do)

100 w/d
3950

Not much gas in the tank this evening. I am not diasappointed with my times but should have been really moving on the sprints. I was too close to the wall on EVERY turn tonight. Maybe I am gaining a little more DPS or a little more distance of the wall. I plan to do a solo swim in the morning and mix in some stroke work since our last few workouts have been mainly freestyle.
Pollen in the air in SC already. Nasty stuff!! ]]> joel schmaltz http://forums.usms.org/entry.php?27611-Monday-3-11-13 http://forums.usms.org/entry.php?27570-Sat-3-9-13 Sat, 09 Mar 2013 14:36:39 GMT Only six of us in the pool today. Everyone is sick or out of town. I still don't feel great and was glad that this morning wasn't too bad. Had no energy through this "200 pacing" workout. The good thing about having a small group is that we get a lot more attention from coach. The bad thing is that she knows EXACTLY how fast/slow we are going. No slacking today.

500 mix up
5 x 100 @ 1:35 free, -1 stroke each 25
5 x 100 @ 1:45 back, -1 stroke each 25

200 (25 scull/50 drill/25 swim) r/20
2 x 50, hold 200 race pace r/20
200 same as above
2 x 75, hold 200 race pace r/20
200 same as above
2 x 100, 50 build to pace/ 50 hold 200 pace

100 cruise

200 choice, announce your time and see if you can swim it
A minute or so for some coaching
200 2-3 sec faster than first

3 x 50 br @ 1:15 3 kick/1 pull
3 x 50 br @ 1:10 with flutter kick
4 x 50 br @ 1:00 build
100 back cruise
2 x 75 br @ 1:30 50 build to sprint/ 25 hold sprint

100 w/d
3900

Even without a lot of energy I still had a decent workout. ]]> joel schmaltz http://forums.usms.org/entry.php?27570-Sat-3-9-13 http://forums.usms.org/entry.php?27530-Pace-night-3-6-13 Thu, 07 Mar 2013 01:59:17 GMT 500 mix up My goal was to hold 1:14 pace through this set 8 x 50 @ 50 400 @ 6:20 4 x 100 @ 1:35 400 @ 6:20 2 x 200 @ 3:00 400 @ 6:20 400... 500 mix up

My goal was to hold 1:14 pace through this set
8 x 50 @ 50
400 @ 6:20
4 x 100 @ 1:35
400 @ 6:20
2 x 200 @ 3:00
400 @ 6:20
400 faster than pace

100 cruise

pull 2 x through
200 @ 2:40 neg split
2 x 100 @ 1:35 neg split
4 x 50 @ 50 des
2 x 25 ez kick r/15
rest 60 between sets

100 w/d

4800

I woke up in the middle of the night with a sore throat and a head full of nasty stuff. I don't feel too bad, just not 100%. Is it bad when your coach texts you in the middle of the day "I hope you aren't tired when you come to swim tonight." The intervals weren't hard but holding my 1:14 pace got tough for me. That number is where I end up on the last 300 of my 500. Pacing is something that I have been working hard at for a long time now. I have to say that I am moving in the right direction but have a lot of work to do. The back half of every race at my last meet has improved dramatically. ]]> joel schmaltz http://forums.usms.org/entry.php?27530-Pace-night-3-6-13 http://forums.usms.org/entry.php?27497-Tuesday-solo-swim Tue, 05 Mar 2013 13:50:34 GMT This is an altered version of one I stole from jaadams a long time ago. I had written it down and found it in my "folder of swim stuff". I believe that James pulled a third round and my intervals aren't nearly as fast as his.

My short version

300 free
300 pull
200 IM drill

2 times through
-- round 1 free , round 2 IM
200 @ 2:50 , 3:15
50 relax @ 60
150 @ 2:10, (fl,bk,br) 2:30
50 relax @ 60
100 @ 1:25, (fl,bk) 2:00
50 relax @ 60
50 @ 40, (fl) 50
50 relax

4 x 75 r/10 (25 stroke/50 free) EZ

2500 and off to work

i needed this one after my sloppy performance last night. Freestyle felt much better and I actually swam pretty fast for me and should have tightened the intervals a little more and then utilized the 50's relaxing more. Thanks for the workout James. ]]> joel schmaltz http://forums.usms.org/entry.php?27497-Tuesday-solo-swim http://forums.usms.org/entry.php?27490-Monday-3-4-13 Tue, 05 Mar 2013 02:05:10 GMT 500 mix up 6 x 50 @ 60 (25 sprint/25 ez) --went fl,bk,br x 2 4 x 200 @ 3:10 pull 4 x 150 @ 2:25 50 fl. 50 bk, 50 br 5 x 100 @ 1:35 6 x 50 @... 500 mix up
6 x 50 @ 60 (25 sprint/25 ez)
--went fl,bk,br x 2

4 x 200 @ 3:10 pull
4 x 150 @ 2:25 50 fl. 50 bk, 50 br
5 x 100 @ 1:35
6 x 50 @ 55 (2 fl, 2 bk, 2 br)

100 cruise

100 fr @ 80% r/10
100 (50 fl, 50 bk) r/20
100 fr @ 80% r/10
100 (50 bk, 50 br) r/20
100 fr @ 80% r/10
100 (50 br, 50 fl) r/20
100 fr @ 80% r/20
100 IM SPRINT

100 w/d

4000

I hadn't been in the water since Thurs. Everything felt fine except freestyle. No power and a bit sloppy. It did feel good to be back in the water. I am always amazed at how nasty it feels even with a mere three days out of the water. Child obligations kept me out so at least I had a good excuse. Glad to be back! ]]> joel schmaltz http://forums.usms.org/entry.php?27490-Monday-3-4-13