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David W Cochran

  1. Friday, Nov 30 - Picking Up the IM

    A light group at the pool this morning. Swam with Peter, Dave M, Danny, and Keith.

    Had to get a little early, so when they decided to do some combination sets on a little longer intervals, I decided to work on IM.

    100 Free
    4x300 Free Descending on 4:30 (4:15, 4:07, 4:02, 3:55 - finally loosened up)
    100 Back
    10x100 on 1:45 - Alternated Free/IM (1:20's and 1:35's)
    100 Kick
    8x50 on 1:00 IM order
    300 Kick
    6x50 Fly/Back/Free on 1:00
    100 Breast
    6x150 Back w/paddles on 2:30

    This is more fly/IM than I have ever done. It wore me down.

    4500 yards
    85 minutes
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  2. Wednesday, Nov. 28 - 4X Wednesday

    Did sets of 4 today. Swam with Dave. B. Peter, Dave M., Ray, and Danny.

    Started out strong. Then because they were doing different strokes/kicks on a longer interval, I did backstroke pull. I was fast but it started wearing me down. So second time through I couldn't hold the speed.

    Also kept up some IM work.

    100 Free
    4x200 Free on 3:00 (2:37, :39, :35, :32)
    50 Back
    4x150 Backw/Paddles on 2:30 (2:05, :03, :02, :04)
    50 Back
    4x100 Back w/ paddles (1:17, :16, :17, :20)
    100 Free
    4x200 on 3:00 (2:37, :43, :45, :47)
    50 Back
    4x150 Back w/ paddles on 2:30 (2:03, :07, :07, :10)
    50 Free
    4x100 Free on 1:45 (1:21, :20, :20, :20)
    100 Back
    200 Kick
    8x50 IM Order
    2x50 Fly
    200 Back w/ paddles - 2:55
    8x50 IM order
    100 Free

    5400 yards
    105 minutes
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  3. Tuesday, Nov. 27 - Straight Thru Hour of Power

    The main group did a short warmup and started an hour of power as I got there. So, instead of trying to pick up where they were, I just swam a straight 4000 yards. Hadn't done that in in the last 18 months.

    Afterwards I did some IM and did my first ever 200 yard IM.

    Could have swam longer; but, that was a good workout and Peter and I started talking.

    4000 Free (57:55)
    300 Kick
    100 Free
    8x50 IM order
    200 IM (3:20)

    5000 yards
    85 minutes
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  4. Monday, Nov 26 - Distance Day

    Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.

    100 Free
    500 Free (7:10)
    2000 Free (29:00)
    500 (7:15)
    200 Kick
    2x50 Fly
    200 Kick
    4x25 Fly
    500 Free (7:20)
    100 Kick
    500 Back w/paddles (7:28)
    100 Kick
    2x100 IM
    50 Fly
    100 Back (1:25)
    100 Free (1:18)

    5350 yards
    102 minutes
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  5. Sat., Nov. 24 - At the Nat w/o Brooke

    Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one.

    Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end.

    3x100 Free on 1:35
    2Times thru
    3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
    2x50 Back
    3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
    4x50 Back
    100 Fast (1:12 and 1:13)

    3 Times thru
    4x50 Kick on :55
    200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37)

    6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19)

    200 Easy

    4900 yards
    95 minutes
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  6. Friday, Nov 23 - Don't Stop Now

    Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much.

    Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday.

    Swam with Dave B., Peter, and Keith.

    350 Free
    5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00)
    100 Back
    50 Free
    12x50 Kick on 1:00
    100 Back
    5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38)
    100 Back
    6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12)
    100 Back
    3x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30
    3x100 Back w/paddles on 1:35

    6000 yards
    118 minutes
    Categories
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  7. Wednesday, Nov 21

    Happy Thanksgiving everyone!!!

    Had a pretty good group at the pool today. Shared a lane with Keith and swam with the two Dave's, Peter, Roger, Danny, Andrei, Meredith and Megan.

    Swam a 1650 for the first time in a long time. So today was more of a distance work day. Was tired so I didn't do any of the hard sets at the end of practice with Peter.

    100 Free
    100 Back
    12x100 on 1:30 (kept at 1:18 to 1:20)
    200 Back
    1650 Free -23:14
    16x50 on 1:00 - 6 -Fly/Free, 6 - Back, 4 Free
    100 Free
    200 Kick
    5x100 BAck w/paddles on 1:40
    3x100 Free w/paddles on 1:30
    4x25 Fly
    50 Free

    5300 yards
    108 minutes
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  8. Tuesday, Nov 20 - Combo Workout

    Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

    Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

    We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

    2x100
    3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
    100 Back
    12x50 Kick on 1:00
    150 Back
    100 Free sprint - 1:10
    100 Free
    6x50 descending on :50
    300 Free hard - 3:55
    8x25 IM order on :30
    200 Back w/paddles hard - 2:35
    100 Free
    6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
    4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
    100 Free
    100 Back
    50 Free
    50 Back

    5150 yards
    110 minutes
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  9. Mon. Nov. 19 - Monday Morning

    Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.

    3x100 Free/Back/Free
    10x100 Free on 1:30
    5x200 on 3:00
    550 Free
    3x300 Free on 4:30
    16x25 - 2stroke/2Kick Fly/Back order
    100 Back
    4x100 IM on 1:45
    3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
    100 Free
    2x50 Back

    5450 Yards
    110 minutes
    Categories
    Uncategorized
  10. Sat. Nov 17 - At the Nat with Brook

    Swam with Dave B, Dave M, Peter, Bob and Mary. Did Brook's sets which is a lot like a hodge podge of swimming. My arms felt very tired but I kept up a pretty good pace. Glad tomorrow is rest.

    4x100 Free
    300 Free
    2x100 Free
    400 Free (5:28)
    400 Free w/paddles (5:12)
    4x100 Free on 1:30 (1:15's)
    300 Free w/paddles (3:53)
    4x75 Back w/paddles
    200 Free w/paddles
    4x50 Free
    100 Free w/paddles
    4x25 Back
    3 Times through - 25/100/50/100/25 - stroke/free/stroke/free/stroke IM order I did fre e and back
    100 Back
    100 Free

    4400 yards
    90 minutes
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  11. Fri, Nov 16 - Friday Speed Day

    Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.

    Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.

    100 Free
    6x50 on :50
    50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
    100 Back
    12x25 on :40 hard no breathe (sort of)
    8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
    100 Back
    5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
    16x50 IM Relay - swam 4 50 Back's
    40x25 Free Relay - Swam 10 25's
    200 Kick
    5x100 BAck w/paddles on 1:40
    200 Free
    100 Free
    200 Back w/paddles

    4050 yards
    110 minutes
    Categories
    Uncategorized
  12. Wed. Nov 14 - Hodge Podge

    Swam with Dave B, Dave M., Megan, Peter, Roger, Andrei, Danny, and Ray. Had a lane to myself - against the wall with three next to me. It was like open water swimming.

    Roger came up with some kind of complicated swim/kick on descending intervals until you can't make it any more set. So, I sort of matched them doing my own thing. Hence, I did a hodge podge. Arms were tired so I didn't work speed but pace and endurance.

    5x200 Free on 3:00
    200 Kick
    100 Back
    200 Kick
    200 Free
    100 Back
    200 Free
    100 Back
    200 Kick
    200 Free
    100 Back
    100 Kick
    500 Back w/paddles - 6:55
    500 Back w/paddles - 7:07
    550 Free
    4x50 Fly/Back on 1:00
    2x100 IM
    5x100 Back w/paddles on 1:35

    5150 yards
    105 minutes
    Categories
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  13. Tuesday, Nov 13 - Crazy Eights

    A good workout today, not as much yardage, but worked on a hard pace. And Peter hung around and did some IM with me. Come Auburn in February, I will do a 100 IM, maybe a 200 IM. Fly still wears me down, but my worst stroke is breast because of my knees and ankle.

    Swam with Peter, Dave B., Dave M., Ray, and Keith.

    8x125 on 2:00 (started out 1:40 since I didn't warm up, but pulled them down to 1:35)
    100 Back
    8x100 on 1:45 (held all at 1:15)
    100 Back
    8x75 0n 1:15 ( :55 to :57 back to :55)
    100 Back
    8x50 on :50 (:37-:38)
    100 Back
    8x25 on :30 (:17's)
    100 Kick
    4x100 IM's on 1:50
    100
    100 IM from block -1:27
    50 Kick
    50 Free

    4200 yards
    95 minutes
    Categories
    Uncategorized
  14. Mon, Nov. 12 - Trying to Shift My Emphasis

    Having reached 500 miles, hopefully I can get my mind off of yardage and think more about stroke diversity, kicking, and speed. Having said that, we started today with a Hour of Power and I stayed another 45 minutes - so, I put in a lot of yardage. Still, I did add some diversity. Another thing I did, or didn't do, is no paddles today. I like them for strength and feel, but I want to wean them down, particularly in backstroke. Plus, I didn't want to stress my arm/shoulder any more.

    Swam with Ray, Peter, Dave M. and Dave B. There was a light group today so we each had our own lane.

    100 Free
    Hour of Power (all sets based on a 1:30/100 interval)
    2x400, 2x300, 2x200, 4x100, 2x200, 2x300, 2x400 (swam this moderately hard, but didn't stress myself, still I made everything comfortably)
    200 Kick
    8x50 IM order (actually did the 50 fly and 50 breast)
    200 Kick
    8x50 IM order on 1:00
    4x100 Back/Free on 1:45
    200 Kick
    2x100 IM
    100 Free

    6200 yards
    112 minutes
    Categories
    Uncategorized
  15. Sat. Nov 10 - 5000 for 500

    Swam at the Huntsville Nat this morning with Peter, Dave B, and Dave M. 4 of the Hsv group joined in. Still dealing with some soreness in my upper arm/shoulder. Was doing pretty good through 3400 yards. Then I did a little fly and it was downhill from there.

    But still swam 5100 yards - needed 5000 yards to reach 500 miles for the year. In January, I questioned whether I could do it. I was only swimming 3 days a week and doing 3500 to 4200 yards a day. I needed to average 4,231 yards 4 days a week for 52 weeks. So, I set the goal, started swimming 4 to 5 days a week, picked up my workouts, and kept track daily until August.

    Missed three weeks in September with my Dad, but was ahead of pace and decided to try and reach 500 on my sister's birthday - today.

    3x200 Free Easy
    100/200/300/400 Free (1:30 intervals, did 5:30 for 400)
    4x100 Kick
    3x100 Free w/paddle on 1:30 (1:15, :15, :12)
    2x100 Kick
    100 Free - 1:17
    3x100 Backw/paddles on 1:45 (1:22, :23, :24)
    3 times through 25 Stroke/50 Free/50 Stroke/100 Free/75 Stroke/200 Free (Stroke - Fly/Back/Breast)
    2x100 Free Easy

    5100 yards
    105 minutes
    Categories
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  16. Fri. Nov 9 - Sprint Work +

    The group has been working on sprints and doing a Challenge Set on Fridays. I joined them in doing it a couple of weeks ago. So started out working sprints, which is still a little odd for me. Then to get some yardage in, I added some longer distance work.

    Swam with Danny, Roger, Ray, Peter, the two Dave's, and Meredith. When we did the 200's it was Peter, Dave M. and me. Then the 400 was Peter and I.

    250 Free/Back
    6x50 on :50 (warm up to sprint)
    4x50 Sprint with :13 second rest (3:00 - :40 = 2:20)
    100 Free
    8x150 on 2:15 (1:59, :58, :57, :57, :55, :56, :55, :53)
    100 Back
    16x25 on:40 Easy/Hard, Free/Back
    8x25 Kick on :40 Easy/Hard
    12x50 free w/fins Free/Back on:50 (trying to get a kick going - I don't kick)
    100 Free
    5x200 Free w/paddles on 3:00 (2:37, :38, :40, :43, :40 - couldn't pick up the pace)
    400 Back w/paddles - 5:33 (Peter did 400 IM - we pushed each other)
    4x100 Free w/paddles 1:30
    4x100 Back w/paddles on 1:35
    150 Free

    5600 yards
    115 minutes

    I now have 5000 yards to reach 500 miles for the year - maybe tomorrow!
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  17. Wed., Nov 7 -

    Swam with Roger, Danny, Peter, the two Dave's, and Meredith. Didn't warm up before starting the sets and I think it affected my speed. Overall, while we did some speed sets, I just didn't feel fast, so this workout was more for endurance and strength (or at least that's my story).

    5x200 on 3:00 (2:45's)
    100 Back
    5 times through
    50 hard on :35 (this was hard to make)
    100 easy on 1:40
    100 Kick
    5 times through
    50 Kick on :50
    100 Easy on 1:35
    4x100 Back w/paddles on 1:30 (yeah)
    6x50 Hard no breather down/easy back (need to work on my no breathers)
    100 Kick
    300 Free w/paddles - 4:00
    5x100 Back w/paddles on 1:40
    4x50 IM order (did the fly and breast - need more)
    5x100 Free w/paddles on 1:30
    6x100 Alt. Back and Free on 1:35

    5600 yards
    110 minutes
    Categories
    Uncategorized
  18. Tuesday, Nov 6 - Speed and Endurance

    Swam with Peter, Dave M., Dave B., Theresa, Ray and Keith. Combined some speed with endurance. So, I had some good set times but also put in 6000 yards.

    2x100 Free on 1:30
    100 Back
    4x125 on 1:45 (1:40's - thought I was swimming faster - picked in up in next set)
    100 Back/Breast
    4x125 Free on 2:00 (1:35's)
    100 Back/Breast
    4x125 Back w/paddles on 2:15 (1:45's)
    100 Free/Breast
    8x100 Free on 1:45 (1:15's - held steady, fast pace, not sure I could do on 1:30 interval)
    100 Back/Breast
    10x50 on :50 Back/Free
    300 Kick
    200 Free (2:50 - was starting to slow down)
    200 Back w/paddles (2:55)
    5x100 Back w/paddles on 1:35
    5x100 Free w/paddles on 1:30
    200 Kick
    2x200 Back w/paddles
    200 Free w/paddles

    6000 yards
    117 minutes
    Categories
    Uncategorized
  19. Monday, Nov 5 - Working Off the Weekend

    Well I only put on 5 pounds this weekend - Pizza Buffet, potato and eggs, cherry cobbler, Chinese buffet - talk about hitting my weaknesses. Plus Saturday, as I was building a hearth for our fireplace, I realized I couldn't lift my arm above my shoulder. Started ibuprofen to ease the pain. Felt a little sore but not too bad Monday morning. Had a breakfast so I had to cut my swim short, still it was a pretty good workout.

    300 Free
    8x200 Free on 3:00 (2:36; :36; :36; :37; :33; :35; :32; :39 - my best extended 200 set ever)
    100 Back/Breast
    8x150 Back w/paddles on 2:30 (2:10's - pretty good)
    100 kick
    8x100 Free on 1:30 (the back wore me out so struggled maintaining these around 1:22)
    2X100 Kick
    6X50 Back/Free

    4400 yards
    80 minutes
    Categories
    Uncategorized
  20. Saturday, Nov 3 - Feeling the Effects

    I think I was feeling the effects of the sprint work last night, along with the inconsistent work outs lately, along with not drinking enough fluids, along with the pizza buffet I took my daughters to. Anyway I was tired and sore last night. It was hard to leave the bed this morning, but I got up and went to the Huntsville natatorium. Swam with Dave M, Peter, Dave B, Teresa and the Hsv group. Started good eventhough my triceps were sore. Swam hard but when I reached 4300 yards I hit a wall.

    9x100 Free
    5x100 Kick on 2:00
    4x200 on 3:15 (2 Free at 2:30 to 2:35 and 2 Back w/pddls at 2:45 - I actually didn't realize how fast I was swimming these)
    10x50 Kick on 1:00
    5x100 Free w/paddles on 1:30 (between 1:15 and 1:20)
    4x200 Free on 3:00
    10x50 Back w/paddles on :50 (hit a wall in the middle of these)
    3x100 Free on 1:30 (after 3 couldn't keep form so I decided it was time to warm down)
    100 Free
    2x50 Back

    5000 yards
    100 minutes
    Categories
    Uncategorized
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