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David W Cochran

  1. Tues. April 30 - Happy Birthday Dave Berry

    Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard.

    Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own.

    6x100 on 1:30
    100 Back
    50 Breast
    1000 Free (14:25 - a comfortable swim - I need to do more and push my pace)
    100 Back
    50 Breast
    5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39)
    100 Back
    50 Free
    5x100 Free w/paddles on 1:20
    2x100 Kick
    4x200 Back w/paddles on 3:00
    100 Kick
    Cake break
    5x50 Free on :50
    5x50 back on :50
    100 Kick
    100 Free

    5350 yards
    95 minutes
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  2. Mon. April 30 - To The Nat Again

    Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals.

    200 Free
    10x50 on :45
    3 times through
    3x100 on 1:20 w/ 1 minute rest between each 3
    100 Back
    3x200 Back w/paddles on 3:00
    10x50 Back w/paddles (1st 3 on :50, last 7 on :45)
    5x100 Free w/paddles on 1:30
    6x50 w/Paddles Free/Back on :45

    3600 yards
    65 minutes
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  3. Sat. April 27 - LCM at the Nat

    Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc.

    My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow.

    4x100 Free/Back
    4x200 Free on 3:30
    6x100 Free on 1:45
    6x100 Free on 1:40
    100 Back
    100 Free
    4x100 Free w/paddles
    200 Free w/paddles
    2x50 Back w/paddles
    200 Free w/paddles
    6x50 Back w/paddles
    200 Free w/paddles
    12x50 Back/Free w/paddles
    100 Free

    4700 yards
    105 minutes
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  4. Friday, April 26 - A Yardage Day

    I have slipped back into a yardage mentality, although I am swimming at a faster pace than 6 to 12 months ago. Got to the pool early today. Ray had finished a short warm up and was fixing to start his one and only set for the day. So, I just jumped in and joined him. Later, I almost joined the fast guys, but they were doing 100's on a 1:20 interval and I can't hang with that. After that they finished and I was on my own.

    8x200 on 3:00 (2:41; 2:37; 2:37; 2:37; 2:36; 2:35; 2:35; 2:37)
    2x100 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 Back on 1:40
    2x100 Kick
    5x200 Back w/paddles on 3:00
    2x100 kick
    100 Free
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:30
    10 x50 Back/Free w/paddles on :50

    6000 yards
    115 minutes
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  5. Wednesday, April 24 - A "W" and a "M"

    Swam next to Peter and Dave, but I never synched up with them. So, I swam my own workout. Decided to do a "W" workout and then added a "M" before doing some back work. Overall, a good endurance workout w/o a lot of rest.

    5x100 on 1:30
    "W" - interval - :45 per 50
    300 (4:05)-200-100-50-100-200-100-50-100-200-300(4:06)

    100 Back

    "M" - interval - :45 per 50
    50-100-150-200-150-100-150-200-150-100-50

    200 Kick
    5x200 Back w/paddles on 3:00
    5x100 Back w/paddles on 1:30
    100 Free w/paddles - 1:10
    100 Back w/paddles - 1:15
    100 Free/back

    5700 yards
    98 minutes

    Updated April 24th, 2013 at 09:47 PM by David W Cochran

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  6. Tuesday, April 23 - A Speed Workout

    Swam with the Dave's and Peter today and did more of a speed workout.

    4x100 Free on 1:30
    50 Back on 2:00
    4x100 Free on 1:25
    50 Back on 2:00
    4x100 on 1:20
    50 Free on 2:00
    4x100 Free on 1:15
    50 Back on 2:00
    16x25 on :40 Free/Back
    400 Free w/paddles - 5:07
    50 Back
    4x100 Free/Back w/paddles on 1:25
    200 Kick
    10x100 Back w/paddles on 1:40
    200 Kick
    5x100 Free on 1:40
    3x100 back on 1:45
    100 Free w/paddles - 1:15
    100 Back w/paddles - 1:20

    5450 yards
    105 minutes
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  7. Mon. April 22 - Recovering from the Campout

    Did some more distance type sets today with Keith and put in some yards. Didn't have the same speed as lst week; but, considering the lack of sleep and all of the junk food at the camp ut this weekend, I felt I did pretty good. Plus there was no Ray to keep up with.

    3x500 Free on 7:30 (6:55; 6:53; 6:50)
    100 Breast/Back
    5x300 Free on 4:30 (4:03; 4:07; 4:10; 4:11; 4:15 - just couldn't keep the same pace)
    100 Breast/Back
    100 Kick
    3x200 Free on 3:00
    200 Kick
    5x100 Back w/paddles on 1:30
    200 Kick
    10X50 Free/Back w/paddles on :45
    100 Kick
    100 Free
    100 Back
    50 Breast
    50 Back

    5700 yards
    106 minutes
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  8. Friday, April 19 - Good Friday Workout

    Just now posting Friday's because I left work early so the girls and I cold get down to Camp Cha-la-kee for our Indian Princess Campout. Had a great weekend - Daddy and Daughters!!!Keith was there Friday and was starting a 1000 when I got in the pool, so I joined him. Hadn't done anything more than a 200 in a while and wanted to show I could still do some distance. It was a good warm up and starting swim. Keith stayed thru the 10 x 100 Frees and then I was on my own.Swam pretty hard and was pretty pleased with the set times (particularly with no one to push me like Ray). My back times are getting better and holding better.1000 Free (13:57)50 Back5x200 Free on 3:00 (2:37; 2:38; 2:39; 2:40; 2:37)100 Breast10x100 Free on 1:45 (1:15; 1:15; 1:16; 1:19; 1:17; 1:16; 1:15; 1:16; 1:17; 1:13)2x100 Kick5x200 BAck w/paddles on 3:00 (2:50; 2:48; 2:48; 2:47; 2:52)100 Kick100 Breast5x100 Back w/paddles on 1:40 (1:20; 1:20; 1:22; 1:23; 1:23)5x100 Free w/paddles on 1:3050 easy5600105 minutes
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  9. Wed. - April 17 - 3rd Day Wear and Tear

    Pool was almost empty this morning. Swam with Dave, Dave, Peter, and Danny - we all had a lane to ourselves! No Keith or Ray????

    Felt the effects of2 days of hard workouts. Speed was down but I kept plugging along and actually put in a lot of distance and never swam anything over a 100.

    400 Warm Up
    9x100 on 1:30
    100 Easy
    10x100 on 1:30
    50 Kick
    10x100 Back w/paddles on 1:30
    50 Kick
    10x100 Free w/paddles
    10x50 kick on 1:00
    4x50 Free/Back on 1:00
    4x50 Kick on 1:00
    4x50 Free/Back on 1:00
    3x100 Free

    5900 yards
    105 minutes
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  10. Tuesday, April 16 - Another Hard Swim

    Got to the pool just as Ray and Keith started their main sets. So, I jumped in and joined them. The 3100 yards were hard, not quite sprint but hard and probably the fastest 10 200's and 100's I have swam. I was pretty worn out after that, but kept going to get some backstroke and kicks in. Joined Peter and Dave for 50 kicks.

    5x200 Free on 3:00 ( 2:40; 2:40; 2:36; 2:36; 2:36)
    100 Back
    5x200 Free on 3:00 (2:35; 2:35; 2:37; 2:37; 2:39)
    10x100 Free on 1:45 (1:20; 1:18; 1:15; 1:18; 1:17; 1:15; 1:16; 1:18; 1:18; 1:17)
    100 Back
    100 Free
    200 Kick
    3x200 Back wpaddles on 3:30 (<3:00)
    4x100 Back w/paddles on 1:40 (<1:30)
    10x50 Kick on 1:00
    100 Free w/paddles
    2x100 Back w/paddles

    5300 yards
    101 minutes
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    Uncategorized
  11. Monday, April 15 - Back to Some Speed Work

    There was a light crowd starting out today and a lane was free next to the big boys. So, I swam with Peter, Dave, Dave, and Danny this morning. That meant swimming faster - which I need!

    6x50 on :45
    8 times through
    100 Free on 1:10 (swam these at 1:12-1:13 which is good for me)
    50 Kick on 1:10
    2x50 w/paddles on 1:10

    100 Free/Back
    400 Timed Kick Free/Back - 7:10
    150 Free/Back
    400 Timed Back w/paddles - 5:25 (good)
    300 Easy
    3x100 free w/paddles on 1:25
    3x100 Back w/paddles on 1:30
    100 Free w/paddles hard - 1:10
    100 Back w/paddles hard - 1:17
    100 Free w/paddles hard - 1:11
    100 Back w/paddles hard - 1:15
    200 Free/back

    4850 yards
    105 minutes
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  12. Sat. April 13 - Long Course Meters

    The Nat was set up for long course meters today - still have only swam LCM maybe 10 times. The length and lack of turns is so different, especially for backstroke. I know a lot of swimmers lack LCM but I'm just not there yet. Still, it wasn't as bad as I thought it might be and I had a good swim even though I had to leave early to get to Serving the City as One.

    Swam with Dave, Dave, Peter, and Brandon. Don't know what the intervals were, I just followed them.

    400 Free
    4x50 Back
    400 Free
    3x200 Free
    100 Free w/paddles
    4x50 Back
    100 Free w/paddles
    3x200 Free
    8x100 Free
    8x50 Free

    3800 meters
    75 minutes
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  13. Wednesday, April 10 - Another Yardage Day

    Started out pushing harder today. Then since I had some extra time I went ahead and added yardage. Also did more kicking than usual. Afterwards, my arms/shoulders were feeling the strain of doing so much yardage in three days. Good it is a rest day tomorrow.

    5x100 Free on 1:30
    Hill - 50/100/150/200/200/150/100/50 Free - :45 per 50
    150 Kick
    6x100 Up/Down Kicks on 1:30 (if 5 secs rest add a 25 kick)
    50 Kick
    4x100 Back w/paddles on 1:30
    3x100 kick
    10x50 Kick on 1:00
    100 Back
    3x200 Back w/paddles on 3:15
    3x200 Free w/paddles on 3:00
    5x100 Back w/paddles on 1:45
    2x100 Free w/paddles on 1:30
    2x100 Free/Back

    5700 yards
    115 minutes
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    Uncategorized
  14. Tuesday, April 9 - A Yardage Day

    What with missing some workouts due to travel and spring break, I have slipped back to yardage workouts. My mind seems set on making up for lost yardage and do speed later. As a result I have lost some speed, partly because I'm not working it and partly because the distance wears me out. It's probably a mindset I need to break. The missed yardage is probably like lost sleep. You never really "catch up" on lost sleep by trying to sleep 16 hours instead of 8 - you just get the sleep you need and move forward. Same with workouts, I should just get back to doing the shorter speed workouts and forget about lost yardage. But....my mind keeps thinking 600 miles. How do the verses go....."I know what I should do and I want to do that, but my flesh keeps doing what I shouldn't...."

    2x500 Free
    5x200 on 3:00
    100 Free/Back easy
    5x100 on 1:30
    100 Kick
    100/100/200/100/100/200/300/200/100 on 1:30
    2x100 Kick
    5x100 Back w/paddles on 1:35
    2x100 Kick
    5x100 Free w/paddles on 1:30
    4x100 Back w/paddles on 1:35
    100

    6000 yards
    110 minutes
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  15. Monday, April 8th - Sets of 8 then some

    Swam 4300 yards Friday morning - had to cut my swim short by 30 minutes to get to my daughter's Field Day. Then left at 6:00 after work and drove 660 miles to Tyler, Tx for my great aunt's 99th Birthday Party on Saturday. Saw Mom and some other family, then drove back on Sunday. So, I didn't bother posting Friday's workout.

    Today, I was still a little tired, but made it to the pool. Swam with Ray and Keith starting out. Then moved over next to Peter and the Dave's.

    2x200 Free
    8x125 Free on 2:00
    100 Easy
    8x100 Free (1st 4 on 1:30, next 4 on 1:45)
    100 Back
    8x75 Free on 1:15
    100 Back
    8x50 Free on :50
    200 Kick
    2x200 Back w/paddles on 3:00
    200 Kick
    100 Free w/paddles
    5x100 Back w/paddles on 1:30
    4x100 Free w/paddles on 1:30
    100 Kick
    2x100 Back w/paddles on 1:30
    2x100 Free

    5800 yards
    108 minutes
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  16. Wed. April 3 - Hump Day

    Well, those new swimmers that made April Fool's resolution petered out quick. There was hardly anyone at the pool this morning. We all had lanes to ourselves most of the workout. Swam with Peter, Dave, Dave, and Danny again doing their workout for the first 3100 yards. Then, swam on my own. Swam some breast and fly, which I hadn't done since Feb - I need to keep that up.

    6 times thru (1st time thru was my warmup)
    200 Free on 3:00 (2:45 descended to 2:37)
    6x25 on :40 IM mix

    4x100 on 1:45 (swim 1st 100, then add 25 kick each 100)
    4x100 on 1:45 (start w/25 kick and add 25 kick each 100)
    50
    100 Timed kick (1:32)
    50
    3x200 Back w/paddles on 3:00
    5x100 Free w/paddles on 1:30
    100 Kick
    5x100 Back w/paddles on 1:30
    4x50 Kick
    100 Free
    100 Back

    5200 yards
    108 minutes
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    Uncategorized
  17. Tuesday, April 2 - Picking It Up

    Pretty good crowd again today and my timing was so good I ended up sharing a lane with Peter. Of course that meant doing the big guy workout. Fortunately, they were doing IM so I could mix free and back and not get too far behind. Not sure what times I was swimming all the time because I didn't always have a chance to look, but it was certainly faster than yesterday.

    8x50 Free on 1:00
    4x75 Free on 1:00
    I think they repeated here at a much faster interval so I ended up doing a
    400 Free and
    2x100 Free
    100 Back
    3 times thru
    2x200 Free/Back on 3:30
    200 Free w/paddles on 3:00
    100 back w/paddles
    16x25 Kick on :30
    2x100 Back w/paddles on 1:45
    12x50 Free/Back on 1:00
    4x50 Kick on :50
    2x200 Back w/paddles on 3:15
    200 free w/paddles
    50 Free
    50 Back

    5400 yards
    103 minutes
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  18. Mon. Apr 1 - A No Speed Monday

    Back to getting up early. It's amazing how much a week off effects me. The pool was crowded this morning - must be those April Fools Resolutions. But it was no April Fools that my arms didn't have a lot of speed - nor my mind set. At the end, Peter got me going a little bit. But, this was largely just a day to get back in the pool and at least start swimming. Maybe tomorrow, I'll pick it up.

    5x100 Free on 1:45
    3x200 Free on 3:00
    5x100 Back on 1:45
    200 Kick
    2x200 Free on 3:00
    3x200 Back on 3:30
    200 Kick
    3x100 on 1:30
    2x100 w/paddles on 1:30
    3x200 Back w/paddles on 3:15
    2x200 Back w/paddles on 3:00
    12x50 Kick on 1:00
    200 Free/back

    5300 yards
    110 minutes
    Categories
    Uncategorized