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David W Cochran

  1. FRiday, Oct 26 - Speed Work Out

    I haven't done many workouts truly focused o speed; but, I did one today. Swam with Keith, Peter, Dave B, Dave M, Danny, Chris, and Meredith.

    Didn't do as many yards; but swam hard and we did some sprint relays. I probably need more of this to improve my speed.

    3x100 on 1:30
    6x50 on :50
    4x50 sprint with 15 seconds rest (time 3:02 less 45 seconds - 2:17 for 200)
    100
    5x200 on 3:00 (swam 2:35, 2:37; 2:37; 2:38; 2:35) - probably my best 200 set
    100 Back
    10x100 Free on 1:30 (started at 1:16and trended down - 1:17, 1:17, 1:18 - last 2 were 1:25) - was pretty tired at this point
    50 Back
    4x50 Relay Sprint - we split into teams of 3 and did 12 50's (4 each)
    50 Kick
    6x50 Relay Sprint - we split into 2 teams of 4 and went kick, pull, back, swim, swim, swim

    3600 yards
    85 minutes
    Categories
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  2. wednesday, Oct. 23 - Good Workout

    Felt good about today's workout. Swam a little longer than usual and I couldn't do this every day. Did some distance, some speed, free, back, kick and even a little fly.

    Swam with Dave B, Dave M, Peter, Roger, Ray, Meredith, Danny, and Chris. and on my own.

    300 Free
    2x250 Free on 3:45 (<3:30)
    100 Free
    10x100 0n 1:30 - 5 Back, 5 Free
    100 Kick
    10x100 Back w/paddles on 1:30 (good set)
    300 Free w/paddles - 4:00
    5x100 Kick
    200 Free - 2:45
    50 Fly
    500 Back w/ paddles - 7:35
    500 Free w/ paddles - 6:50
    200 Kick
    50 Fly
    10x50 back w/paddles on :50
    10x50 free w/paddles on :45

    6300 yards
    125 minutes
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  3. Tuesday, Oct 23 - Picking It Up

    Swam with Peter, Dave M, and Ray. Small crowd today for some reason. Swam more back again and a lot more kicks. Also worked on hard/sprints some. Probably need to do more sprint work to gain speed.

    5x500 on 7:30 (6:55, 6:50, 7:00, 7:05, 7:05)
    100 Kick
    15x100 on 1:45 50 Kick/50 Back
    100 Kick
    12x25 - 4 each on :45, :40, and :35 - worked holding breath and swimming hard
    6x50 Back on 1:00 - worked hard
    2x200 Free w/paddles on 3:30 (2:35, 2:30)
    200 Back w/paddles (2:40)
    50 Free

    5450 yards
    105 minutes
    Categories
    Uncategorized
  4. Monday, Oct 22 - Monday Morning

    Almost stayed in bed this morning. My bed is so much better than the bunk beds at Cha-La-Kee it was hard to get up. So i made it to the pool about 30 minutes late and swam on my own. A short but good workout. Did more back than I have been.

    10x100 on 1:30
    10x100 Back w/paddles on 1:40
    200 Kick
    500 Free
    500 Back w/paddles
    200 Kick
    5x100 Free w/paddles on 1:30
    10x50 Back w/paddles on :50

    4400 yards
    81 minutes
    Categories
    Uncategorized
  5. Sunday, Oct 21 - Sunday Afternoon Swim

    Got back from Indian Princess campout and had to go to a basketball draft at Dublin. Since I was at the pool, I did a quick swim afterwards just to jolt my body after a weekend of junk food.

    10x50 on 1:00
    10x50 Back on 1:00
    200 Kick
    2x100 Free

    1400 yards
    30 minutes
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  6. Friday, Oct 19 - 3 Workout Week

    Only swimming 3 times this week since I will be on an Indian Princess campout with my two daughters this weekend. So, I wanted to have a 3rd long workout just to get the weekly yardage in. Did pretty good. Swam with Dave B, Peter, Dave M., Ray, and Meredith.

    4x50 on :50
    4x50 sprint on :16 second rest (3:02 total time, 2:14 swim time)
    100 Back
    7x200 on 3:00 descending :05 seconds to 2:45 and up to 3:00 - made it thought I had never swam these intervals for 200's)
    100 Back
    10x100 on 1:30
    100 Kick
    8x75 on 1:15
    300 Kick
    5x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30

    5500 yards
    105 minutes
    Categories
    Uncategorized
  7. Wednesday, Oct 17 - Another Good Workout

    Was tired all day yesterday after swimming, but got some rest and felt better today - even after swimming. Put in some good yardage but not quite as much as yesterday - did more kicking and backstroke.

    Swam with Dave B, Dave M, Peter, Roger, Danny, and Meredith.

    10x150 on 2:20 - last three took off :05 per rep down to 2:05 (kept all under 2:05)
    100 Kick
    100 Back
    8x100 Back w/paddles on 1:40 (kept all under 1:25)
    100 Kick
    10x100 Free on 1:30
    100 Kick
    3x200 Back w/paddles on 3:05
    100 Kick
    5x100 Free w/paddles on 1:30
    200 Kick
    500 Free
    4x50 Bank on 1:00

    5800 yards
    108 minutes
    Categories
    Uncategorized
  8. Tuesday, Oct 16 - Hour of Power + 2000

    Skipped Monday because I was up too late working. Came in on Tuesday and went straight into a Hour of Power (4000 yards in 60 minutes) - hadn't done one of those since Spring. Shared a lane with Peter. He was doing IM while I did free, as were Dave B and Dave M. Also swam with Ray and Keith.

    Felt pretty good about this workout. Pushed my pace well and was pretty beat afterwards.

    500 on 7:30
    2x300 on 4:30
    2x200 on 3:00
    4x100 on 1:30
    2x200 on 3:00
    2x300 on 4:30
    2x400 on 6:00
    300 on 4:30

    then did
    6x50 Kick on 1:00
    12x25 Back on :40
    2x100 Free on 1:30
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:30
    200 Back w/paddles

    6000 yards
    107 minutes
    Categories
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  9. Sat, Oct 13 - At the Nat

    Swam at Huntsville Natatorium with Dave B, Dave M, Peter, and some of the Hsv group. Swam pretty hard and felt pretty good.

    200 Kick
    3x300 Free w/paddles
    400 Free (5:30)
    4x100 Freeeon 1:45 (held at 1:15)
    400 Free (5:20)
    4x100 Free on 1:30 (1:15-1:16)
    3x300/200/100 - 1st set went 4:15,2:40, 1:14, 2nd set went 4:15, 2:40, 1:17, 3rd set went 2:45, 200 Back wPaddles - 3:00, Free 1:14
    2x100 Back w/paddles on 1:40
    5x50 Free on 1:00
    5x50 Back on 1:00
    200 Kick

    5400 yards
    105 minutes
    Categories
    Uncategorized
  10. Friday, Oct 12 - Almost Back to Where I Was

    Had a big group today with a couple high school/college kids. Swam with Ray, Megan, Danny, Roger, Peter, Dave M, Dave B, and Meredith. Felt a lot better today and held my strength pretty good throughout.

    4x50 on :50
    4x50 Sprint w/ :17 seconds rest
    100 Back
    4x200 on 3:00 (2:35 - 2:38)
    50 Back
    4x100 on 1:30 (1:15's)
    50 Back
    4x50 on :50 (:35-:37)
    1650 (I broke it down to 200's - cause I was catching the swimmer in front - took about a 5 sec rest each 200 - paced about a 1:30)
    4x25
    10x100 Back w/paddles on 1:40
    100 Kick
    50 Fly
    4x100 Free w/paddles on 1:40

    5300 yards
    100 minutes
    Categories
    Uncategorized
  11. Wednesday, Oct 10 - Getting It Back

    Swam with Dave M, Peter, Roger and Ray. Swam stronger today - felt pretty good about the first 3800, but was pretty tired after that. Speed is not all the way back - but was better than yesterday.

    150 Free
    6x200 on 2:55
    150
    4x125 on 1:45
    50 Back
    4x125 on 2:00
    50 Back
    12x75 on 1:15
    12x25 on :30
    200 Kick
    5x100 Back w/paddles on1:45
    5x100 Free w/paddles on 1:35

    5000 yards
    100 minutes
    Categories
    Uncategorized
  12. October 9 - Back with the Gang

    Swam with Dave, Dave, Peter, and John. Glad to be back in the pool with them. Still trying to make up for the two week layoff. It wasn't necessarily pretty, but at least I made the intervals.

    2x500 on 7:30
    100 Back
    3x300 on 4:30
    100 Back
    5x200 Free w/paddles (started wearing down)
    on 3:00
    100 Back w/paddles
    10x100 Free w/paddles on 1:30
    4x50 Kick

    4400 yards
    80 minutes
    Categories
    Uncategorized
  13. Back to the Pool

    Hadn't swam in a little over two weeks, but made it back to the pool today. Had to take my oldest daughter to the airport at 6:30, so I got to the pool after everyone else was finished. Just as well - I coldn't have kept up with them. Had a pretty good swim - just wanted to get my body going again.

    10x100 Free on 1:40
    5x100 Back on 1:50
    4x50 Kick on 1:00
    5x200 Free on 3:10
    3x200 Back w/paddles on 3:20
    6x100 Free/Back w/paddles on 1:40

    3900 yards
    72 minutes
    Categories
    Uncategorized