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David W Cochran

  1. Wed. Jun 19 Easy Afternoon Swim

    Slept in this morning. Figured I could use the extra 2 hours sleep more than an early morning swim. Plus, my left knee hurt all night and was almost "frozen" this morning. Very painful and little movement. Got a little better during the day. Strange - it was my right knee, but that has been better. My left ankle and foot had bothered me some. Then, pain started going up my left calf and above my knee. Then, over the past few days the pain has centered around my left knee. Meanwhile, my knee has been feeling fine. We're talking pain at 7 on a scale of 10. Sometimes, when I've been driving for 20 to 30 minutes, stabbing pains will start in my knee. Got to get to the Dr.

    Today was my last day at my job. Start a new one tomorrow. Left early today and went to the pool this afternoon for a easy swim to loosen up. Tomorrow is a rest day.

    3x100 Free on 1:45
    2x100 Free -75% on 3:0
    100 Back
    12x25 on :45 Free and Back - working breathing, 80%
    100 Kick
    100 Free - work turns
    4x50 Free/Back

    1300 Yards
    50 minutes
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  2. Tues., June 18 - Countdown Time

    2 workouts/3 days left. Continued taper with Peter and finished up with another timed broken 200. For some reason, my mind doesn't want to do 200's. o I'm working hem, figuring if I can push a 200, I can do a 100 and 50.

    6x100 4- Free, 2-Back
    8x25 on :45 no breathers
    2x50 Back
    2x50 Free
    8x50 Kick on 1:15 Hard/Easy
    50 Back
    4x50 on 1:30 Free/Back
    4x50 fro dive HArd/Easy 2-free, 2-back
    50
    Broken 200 /10 sec rest/50 - 2:46.5 > 2:16.5 (about 2 secs faster than yesterday)
    8x50 Easy Free/Back

    2500 yards
    80 minutes
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  3. Mon. June 16 - 5 More Days

    Continued taper with Peter this morning. Working on getting up to sprint speed and then did a broken sprint 200. Have to get my body used to sprinting.

    6x100 4-Free; 2-Back
    8x50 Kick Hard/Easy on 1:15
    2x50 Back
    8x25 - Drag start/work on turn
    50 Free
    4x50 Hard/Easy - Free/Back
    4x50 Easy/Hard - Free/Back
    Broken 200 - 10 sec rest per 50 (2:48 > 2:18)
    6x50 Back/Free w/paddles

    2250 yards
    80 minutes
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  4. Sun June 16 - Sunday Afternoon Swim

    Went to the pool after church today. Just to get a swim in and stretch out. Took about a 1000 yards to loosen up. Then my feet started cramping. The pain in my legs is getting worse and I'm have to go to the Dr. to check things out.

    2x500 Free on 8:30
    4x200 Back w/paddles on 3:30
    200 Kick
    4x25 Free on :30
    4x25 Back on :30
    50 Free
    50 Back

    2300 yards
    50 Minutes
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  5. Sat June 15 - Easy Saturday

    Skipped the Nat this morning and went to the outdoor pool at Dublin about 9am. Keith was there and I swam with him ding some of the same stuff and also different things. Basically just wanted to stretch out and push a little. No sprints, no long distance. Didn't have m white board s I only kept up with total yardage. Did 4 200's, a few 10's, a bunch of 50's and some 25's.2500 yards55 minutes
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  6. Wed and Fri - June 12 and 14 - Tapering with Peter

    Had planned on cutting back before the Alabama Sports Festival next week, but now I'm doing a full taper with Peter. Know I need the speed work and rest, but is is hard resting so much and not putting in more yardage. We'll see how it works.

    Wed. -
    3x100 Free
    3x100 Back
    6x25 Free No Breathers (Sort of) on 1:00
    6x25 Back on 1:00
    100 Easy
    6x25 Free/BAck Hard on 1:00
    100 Easy
    10x25 on 1:00
    100 Easy
    Broken 4x100 Sprint (1 minute rest between 100's)
    1 - 15 sec rest at 75
    2 - 15 sec rest at 50
    3 - 15 sec rest at 50 and 75
    4 - 10 sec rest every 25
    100 Easy
    8x50 Kick on 1:15
    200 Easy

    2700 yards
    80 Minutes


    Friday-
    650 Warm up
    8x25 on :45 Free/Back working breathing
    50 Easy
    8x50 Free/Back on 1:30 Burst 1st 20
    50 Easy
    8x50 Kick on 1:30 Burst 1st 20
    50 easy
    8x25 Free/Back - down easy, back sprint from blocks
    100 Easy
    Broken 100 - 5 sec rest every 25
    8x25 Free/Back working on kicking
    2x50 Free/Back

    2500 yards
    85 minutes
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  7. Tues. June 11 - More Speed Work

    Started out with Ray and Keith and then did small sets of shorter distances on my own. Pushed the sets hard but rested more between. Trying to work on my speed.

    5x100 on 1:35
    4x125 Free on 1:45 (held around 1:35)
    4x25 Free on :25
    5x50 Free on :45 (:35-:38)
    4x75 Free on 1:05 (<1:00)
    4x25 Free on :25
    5x50 Free on :45
    4x75 Free on 1:05 (:55-:58)
    200 Kick
    50 Back
    10x50 Free on :50
    2 times through
    5x50 Back w/paddles on :50
    200 Kick
    100 Easy

    3850 yards
    80 minutes
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  8. Mon June 10 - Starting More Speed Work

    Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.

    Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.

    5x100 on 1:30
    8x100 Free on 1:30 (held at 1:15 - 1:17)
    4x50 on 1:00
    8x100 Free on 1:40 (1:19 desc to 1:16)
    4x50 Back on :50
    8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
    4x50 Kick on :50
    4x100 Free w/paddles on 1:40 (1:15's)
    4x100 Back w/paddles on 1:40 (1:20's)
    200 Kick
    50 easy

    4550 yards
    82 minutes
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  9. Mon June 10 - Starting More Speed Work

    Looking ahead to the ASF Games on 6/22. Not that I want to blow it out - I want to have fun while seeing where I am. Entered 4 events - 50, 100, and 200 Free, and 100 Back. Peter is going to do a full taper. I'll cut back some, but probably not a full taper.

    Anyway, got to the pool this morning thinking about speed - doing 25's, 50's , etc. Pool was crowded and Ray was late, so I joined the big guys and did their sets, which was basically 100's on 1:40 - they added strokes and kicks. I just swam and was pretty pleased with my pace.

    5x100 on 1:30
    8x100 Free on 1:30 (held at 1:15 - 1:17)
    4x50 on 1:00
    8x100 Free on 1:40 (1:19 desc to 1:16)
    4x50 Back on :50
    8x100 Free w/paddles on 1:40 (1:19 -> 1:15)
    4x50 Kick on :50
    4x100 Free w/paddles on 1:40 (1:15's)
    4x100 Back w/paddles on 1:40 (1:20's)
    200 Kick
    50 easy

    4550 yards
    82 minutes
    Categories
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  10. Sat. June 8 - LCM at the Nat

    Made it to the Nat this morning and swam some LCM. That is still so foreign to me - 50M compared to 25 yards. It is so different.

    Swam with Peter and Dave M. and some of the Hsv group. Dave B. was missing.

    100
    2x150 Free
    4x100 Free on 1:45
    4x150 Free
    4x100 Free on 1:45
    4 times thru
    4x50 Kick
    200 Back/Free
    18x50 Back/Free w/paddles

    4300 meters
    90 minutes
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  11. Fri - June 7 - Catching Up

    Been slow to log my swims this week. Had the end of season softball tournament, accepted a new job, etc. so several late nights and a lot of stress.

    Won our first two tournament games Monday night, lost the late game Tuesday, and won the champonship game Thursday night and followed it up with Sonic and a swim party. Decided to sleep in on Tuesday, but did drag myself to the pool on Wednesday and Friday.

    Wednesday - Swam with Ray for the first 3000 and then on my own. Swam pretty well and pushed the pace.

    200 Free
    5x300 on 4:30 (4; 4; 4; 3:59; 3:57)
    100 Back
    5x200 Free on 3:00 (2:37; :38; :38; :38; :39)
    200 Kick
    5x100 w/paddles on 1:30 - 2 Back, 2 Free, 1 Back
    200 Kick
    5x50 Back w/paddles on :50
    5x50 Free w/paddles on :50
    100 Back
    100 Free
    100 Kick

    4500 Yards
    84 minutes

    Friday - Swam with Ray. Wante to start short and build. With Ray took a little longer interval, but pushed the pace eventhough I was tired.

    5x100 Free
    10x50 - 6 on :50; 4 on :45
    50 Back
    10x75 - 6 on 1:15; 4 on 1:10 (:58 - 1:00)
    100 Back
    10x100 Back w/paddles - 6 on 1:35; 4 on 1:30 (held at 1:20)
    10x50 Back/Free w/paddles on :50
    200 Kick
    4x100 Free/BAck w/paddles on 1:30
    100 Kick
    4x50 Free

    4300 yards
    83 minutes
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  12. Mon June 3 - A New Month

    Took Saturday off - figured I earned it, plus it was my wedding anniversary. So I stayed home and cooked breakfast.

    Today I swam with Ray and really started the summer season. Told Peter and Terri that I would swim in the Alabama Sports Federation Games with the Madison Dolphins. So, I need to work on speed and swam pretty hard today.

    5x100 on 1:30
    100 Back
    50 Free
    4x200 Free on 3:00 (2:35; :38; :39; :40)
    100 Back
    6x150 Free on 2:15 (1:55; :57; :58; :58; :59; 2:00)
    100 Back
    8x100 Free on 2:30 (1:16 and slowed to 1:22)
    100 Kick
    2x200 Back w/paddles on 3:00
    30 Sec rest
    3x150 Back w/paddles on 2:15
    30 sec rest
    4x100 Back w/paddles on 1:35


    4600 yards
    82 minutes
    Categories
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  13. Fri May 31 - A 70 Mile Month

    Felt a little better today after a day of rest and did more of a speed workout with Ray and Keith.

    Also hit 70.31 miles for the month of May. Never have done that and don't think I want to do it again. 23 workouts averaging more than 3 miles a workout. Too much for me to maintain over several months.

    Now through August, workouts will be limited to about 85 minutes and I plan on averaging about 4500 yards working more on speed. Plan on throwing in a quasi-competitive meet June 23 and a 5K postal swim in July. Just cutting back the workouts will be a partial taper for the June meet and I amy do a short full taper just to build up some speed and strength for that with the hope of carrying it forward.

    5x100 Free on 1:30
    4x125 Free on 1:45 (1:35 - 1:38)
    4x150 Free on 2:15 (1:55's)
    100 back
    4x125 Free on 2:00 (1:35's)
    4x150 Free on 2:20 (1:50 - 1:55)
    100 Back
    8x100 Back w/paddles on 1:45 (1:20's)
    10x50 Free w/paddles on :50
    225 Kick (started cramping)

    4425 yards
    82 minutes
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  14. Wednesday, May 29 - Hanging On Part 2

    Back to the pool early today. Feeling a little better than yesterday but still tired. A lot of swimming and other things this month. A day off tomorrow and then finish up May on Friday. Then who knows what June and the rest of the summer will be like.

    500 Free
    100 Back
    2x400 on 6:00
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    200 Kick
    5x200 Back w/paddles on 3:10
    2x100 Free w/paddles on 1:30
    2x100 Back w/paddles on 1:35
    1x100 Free w/paddles on 1:30
    3x100 Free on 1:30

    4800 yards
    88 minutes
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  15. Tuesday, May 28 - Hanging On

    Today was the first day of summer season - meaning we have to be out of the pool by 7am for the youth swim team. That means at most 90 minutes of swimming - which in the grand scope of things is probably plenty - it's just 20 minutes less than I have had, if I get to the pool by 5:30 and not 5:50.

    This morning my body was really tired. I just sort hung on for the entire swim. Ray was there but I couldn't keep up with him. Right now I am just hanging on through Wednesday and Friday to hit 70 miles. I feel the yardage I have been swimming, but I am going to hit that goal. Then, I am going to change.

    2x300 Free
    5x300 Free on 4:30
    100
    8x150 Free on 2:20
    100
    5x100 Back w/paddles on 1:35
    14x50 Free/Back on :50

    4700 yards
    89 minutes
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    Uncategorized
  16. Mon May 27 - Happy Memorial Day!!!

    Pool opened at 10 this morning. I got there about 10:15 and wanted to get a good workout in. It's unusual for me to 4 days in a row and 7 out of 8 days. After Wednesday it will 6 days and 9 out of 10. But, Tuesday starts the summer season, which means the youth swim teams start practicing at 7 am and we only have about 90 minutes in the morning. I have a chance to hit 70 miles for May which is 3/4 miles more than last year and more than I have ever done in one month. There's that yardage mindset coming back.

    Created a new set today - a saw tooth - to add variety to a ladder or a "M".

    3x100 on 1:30
    5x100 Back on 1:40
    Saw Tooth - 50-100-150-200-150-100-150-200-150-100-150-200-150-100-50 Free :45 per 50
    2x100 Kick
    Back Ladder - 50-100-200-30 sec rest-200-150-100-50 w/paddles :45 per 50
    2x100 Kick
    5x100 Free w/paddles on 1:30
    10x50 Back w/paddles on :50
    4x100 Free w/paddles on 1:30
    50 Free
    50 Back

    5700 yards
    108 minutes
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  17. Sun - May 27 - Getting an Extra Swim In

    With the girls out of town, I was free to do whatever. So, fixed a big breakfast of breakfast burritos, went to church, and, instead of going out to eat, went swimming before driving up to Nashville to have a late dinner with my daughter, Channing.

    Swam 4500 yards although it felt like 9000. But, I did swim harder and worked on my pace. So it was a good workout and I was done at 4500 yards. Afterwards, figured out, I had put in 33,400 yards since Monday (6 workouts in 7 days).

    5x100 Free on 1:30 (Descended from 1:20 to 1:15)
    3x200 Free on 3:00 (2:35; 2:35; 2:32)
    5x100 Back w/ paddles on 1:40 (1:17; 1:17; 1:18; 1:19; 1:17)
    2x100 Kick
    500 Back w/paddles -7:10
    500 Free w/paddles - 6:32
    2x100 Kick
    5x50 Back w/paddled on :50 (:37-:38)
    5x50 Free w/paddles on :50 (<:35)
    100 Kick
    4x100 Free on 1:30
    2x100 Back w/paddles on 1:40
    2x100 Kick
    100 Free

    4500 yards
    89 minutes
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  18. Sat. May 25 - Foiled by the Fire Alarm

    Slept in this morning and had relaxing morning. Headed to the pool just before noon. Was trying to figure out how to motivate myself after being lazy all morning. So, I started a ladder and decided to try and do 6000 yards in 90 minutes. Questioned myself as I swam but kept going.
    Got to 5600 yards and the fire alarm went off. Would have made it otherwise. Was out for 15 minutes. Tightened up and could only do another 700 after the rest.

    50-100-150-200-250-300-350-400
    modified the ladder here to make it easier to track on the clock
    500-500-500-500-400-400-300-300-200-200-fire alarm
    4x100 Back w/paddles on 1:35
    2x100 Kick
    100 Free w/paddles - 1:15

    6300
    99 minutes

    Updated May 25th, 2013 at 10:29 PM by David W Cochran

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  19. Fri May 24 - Tired

    Swam on Wednesday, if you want to call it that. After 2 late nights of softball, I was worn out. So, it was more like a Sunday afternoon casual swim. got the yards in (5200), but only about 75% effort. Then was too tired to post Wednesday night.

    Swam this morning and was a little better. Keith was there so that help me get started. Still tired.

    My wife and daughters left to go visit my brother-in-law and mother-in-law. They were planning a bunch of stuff and staying longer than the weekend. So, I stayed home. Now I can rest, relax, and whatever. Will get some swims in that I would have missed but with rest and at my times. Looking forward to the weekend!!

    Ladder 100 to 400 by 50 (10 to 15 sec rest)
    15 sec rest
    Ladder 400 to 100 by 50 (same rest pattern)
    200 Kick
    Ladder 50 to 200 by 50 Back w/paddles
    15 sec rest
    Ladder 200 to 50 by 50
    200 Kick
    100 free
    100 BAck
    10x50 Free/Back on :50
    200 Kick
    5 x100 Free on 1:45

    6300 yards
    113 minutes
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  20. Tuesday May 21 - Worn Down Tuesday

    Actually got a pretty good night's sleep, but it didn't carry over to a strong workout. My arms were worn out and a little strained - not from swimming, but from all the softball throwing I did for my daughter's team last night. Could feel it in my arms all workout.

    I have rubbed off on Keith - he had started a big ladder when I got there. I joined in and held up pretty well through the ladder (3200 yards), but it was tough after that. I was just slower on everything.

    Ladder - 50 to 400 by 50's and back down (only 1 400 at top) :45 per 50
    200 Kick
    4x100 Alt Back and Free w/paddles on 1:30
    200 kick
    4x200 Back w/paddles on 3:15
    200 kick
    6x50 Alt Free/Back on :50
    200 Kick
    100 Free


    5600 yards
    109 minutes
    Categories
    Uncategorized
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