joel schmaltz

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.