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David W Cochran

  1. 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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  2. 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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  3. 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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  4. 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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  5. 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 11:29 PM by David W Cochran

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  6. 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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  7. 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
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  8. Monday, May 20th - 250 by the End of the Week

    Started this week with the goal of reaching 250 miles by the end of the week. 10+ miles - 4 workouts - should not be a problem.

    Got to the pool and synched in with Keith doing 100's. He stayed through the first set of 50's. Then I was on my own.

    8x100 Free on 1:30
    150 Back
    5x200 Free on 3:00 (2:37; :37; :36; :37; :35)
    150 back
    350 Kick
    10x50 5 - Fly/Free and 5 -Breast/Free on 1:00
    100 Kick
    5x200 Back w/paddles on 3:00
    10x50 5 - Free 5 - Back w/paddles on :50
    10x50 Alt Free/Back no paddles on :50
    4x100 Free/back hard w/paddles on 2:00
    (1:12;1:20; 1:15; 1:17)
    50 Free

    5500 yards
    104 minutes
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  9. Sat May 18 - LCM at the Nat

    Swam at the Nat this morning. Dave M was there, but Dave B ad Peter were no shows. It was like a madhouse. We had 9 people in our lane - 3 of us doing one thing with a 4th doing some of our stuff but not others, and 5 either doing something different or doing the same thing at a different time. Added some excitement to the swim! And then the mass of youth swimmers showed up. At first, I could watch the intervals, but then there was no way - it was just go after and before the others . Oh well, still got a pretty good workout in even though it was limited to 85 minutes.

    5x100 Free on 1:45
    4x50 Kick
    5x100 Free w/paddles
    4x200 Free w/paddles
    10x50 Back w/paddles
    200 Free
    4x50 Back
    2x100 Free
    4x50 Back
    4x50 Free
    4x50 Free
    2x50 Free
    2x50 Back
    100 Back w/paddles

    4000 meters
    85 minutes
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  10. Fri. May 17 - A Traditional Workout

    Swam a more traditional workout today. Got there and synched in with Keith doing 100's, 75's, and 50's. Swam these pretty hard - not sprinting, but still pushing my speed. Planned on doing about 4500 yards but ended up at 5300.

    6x100 warmup
    100 Back
    8x100 Free on 1:30
    100 Back
    8x75 Free on 1:05
    100 Back
    8x50 on :50
    200 kick
    5x200 Back w/paddles on 3:00
    200 kick
    6x100 w/ paddles - Odds Free on 1:25; Evens - Back on 1:30
    10x50 Back/Free w/paddles on :45
    100 Kick

    5300 yards
    101 minutes
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  11. Wed. May 15th - First Time Workout

    Got up and got going this morning; but, on the way to the pool, I dropped by the church to see a friend from a men's group I used to go to. So, I got to the pool a little late and only had 90 minutes to swim. Started out thinking 4500 yards; but, after swimming yesterday, I was wondering if I could do 6000 in 90 minutes. I started a "ladder" workout and as I was going up I started thinking that if I kept going maybe I could get 6000 in. So,.... it wasn't blazing speed, but it was steady. And my arms and shoulders were totally worn out at the end.

    50-100-150-200-250-300-350-400-450-500-500-450-400-350-300-250-200-150-100-50 Free - :45/50
    30 second rest
    5x100 Back w/paddles o 1:30

    6000
    90 minutes (plus 30 second rest)
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  12. Tuesday, May 14 -

    Got to the pool and synched in with Keith. Then we did a hard ladder. After that I continued with 100 sets and a 200 back set. Kept a good pace going - not particularly fast but not much rest at any one time.

    450 Warm up
    50-100-150-200-250-300-300-250-200-150-100-50 Free :45 per 50
    100 Back
    5x100 Back w/paddles on 1:30
    200 Kick
    5x100 Free on 1:30
    200 Kick
    6x100 Back on 1:30; free on 1:25 w/paddles
    200 Kick
    3x200 Back w/paddles on 3:00
    100 Kick
    2x100 Free

    5750 yards
    101 minutes
    Categories
    Uncategorized
  13. Mon. May 13 - Starting to Decrease Intervals

    Today I started to decrease my free interval. Was swimming with Dave, Peter, and Dave; but they had a set of 4 times 4x100 on declining intervals I couldn't meet and another mixed set of 75's and 25's that I couldn't meet. So, I swam two sets of 16x100 with the free's on 1:25. I didn't feel fast today, but I did keep on going.

    12x50 on :50
    100 Kick
    16x100 Free on 1:25-1:30
    200 kick
    16x100 Alternating Free on 1:25 and Back on 1:30 w/paddles
    100 kick
    20x25 4each on :40; :35; :30; :25; :20
    2x100 kick
    4x200 Alt Back and Free on 3:00 w/paddles
    100 Easy

    5800 yards
    105 minutes
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  14. Sat. May 11 - Waiting Till the Afternoon

    Got up at 5:00. Thought about long course yards at the Nat. Checked the weather. Figured I could swim later. And went back to bed. So, I slept in another 4 hours. This afternoon, I took my daughters to Dublin and I put in a pretty good workout, probably better than I would have at the Nat.

    Did a couple of pretty hard ladder sets. Then finished up with some hard swims - a 500 back and some hard 100's.

    5x100 Free on 1:30
    300 300
    250 250
    200 200
    150 150
    100 100 Free - :45 per 50

    2x100 Kick

    50 100 150 200 Back w/paddles :45 per 50 alternated with
    50 50 50 50 Free w/paddles on :45
    Then repeat from 200 down to 50

    2x100 Kick

    500 Back w/paddles - 7:02
    50 Easy
    3x100 Free w/paddles on 2:30 - 1:12, 1:10, 1:12
    3x100 Back w/paddles on 2:30 - 1:15, 1:17, 1:17

    100 Easy

    5550 yards
    105 minutes

    Updated May 12th, 2013 at 10:24 AM by David W Cochran

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  15. Fri - May 10 - A 200 Friday

    Stayed in bed an extra 10 minutes, almost longer. Unfortunately, I didn't sleep in as much as the lifeguards. Got to the pool and it was still dark. Evnthough it was raining, I hadn't seen any lightning so I wonder what was going on. Went on in and everyone was waiting for the lifeguards to show up. Didn't want to go back home because I knew I couldn't sleep. So, it was wait or shower and go to work early. Well, they finally showed up - 40 minutes late.

    When I got in the pool, I just didn't have the ooomph to push things hard. So, I just started doing 200's. Despite the shorter time, I still got a pretty good work out in - the aerobic, fat burner type.

    5x200 Free on 3:15
    200 Kick
    5x200 Free on 3:00
    200 Kick
    5x200 Back w/paddles on 3:00
    200 Kick
    5x200 Free w/paddles on 3:00
    200 Back
    200 Free

    5000 yards
    88 minutes
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  16. Wed. May 8th - A 100 Day

    Almost slept in today - was tired and figured I'd earned a day off. But since I don't swim on Thursdays, I only slept in 30 minutes and then went to the pool. I figured that way at least i wouldn't put 6000 yards.

    Got there and had to join the fast boys - Peter, Dave, and Dave - because Keith and Ray were not there and the other lanes were taken. So, it turned into a "fast" workout. But, I need that. End result was being just as worn out as if I had swam 6000 yards.

    My free seems to be getting better; but, that is not as noticable as the improvement in my back, which has noticeably improved.

    250 Warmup
    5x100 on 1:20 (they were doing 3 at 1:20, 2 at 1:15, 2 at 1:10 and 1 at 1:05 - I was just trying to keep up)
    6x100 on 1:20 (actually swam all 6 100's in this set)
    50 Back
    3x100 Back on 1:40
    2x100 Back on 1:35
    100 Back on 1:30
    3x100 Back on 1:35
    2x100 Back on 1:30
    100 Back on 1:25
    100 Easy
    5x100 BAck w/paddes on 1:35
    100 Kick
    5x100 Free w/paddles on 1:25
    2x100 Kick
    5x100 Back w/paddles on 1:30

    4500 yards
    90 minutes
    Categories
    Uncategorized
  17. Tuesday, May 7 - Another Tag Team

    Joined Keith for some 500's and 300's. Then, as Keith was finishing here comes Ray - they called it a tag team. Anyway, I put in a lot of yardage for the 2nd day - but I could feel myself wearing down today. My calfs even started cramping at 5300 yards. I still had some time, but just did 50's after that.

    50
    2x500 on 8:00 (7:10; 6:47)
    150 Free/back
    5x300 on 4:30 (descended 4:15 to 4:00)
    2x300 Back w/paddles on 4:30
    10x100 Free w/paddles on 1:30 (1:15's)
    2x100 Kick
    5x100 Back w/paddles on 1:30
    3x100 Kick
    50 Free (cramps)
    10x50 Free/Back on :50
    50

    5900 yards
    106 minutes
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  18. Monday, May 6 - A Big Start to the Week

    Got the pool and Keith was starting his sets, so I jined him for 3 sets. Then right after he got out, here came Ray. So, I ended up 2 big sets with him and before I knew it I had swam 6200 yards (actually at 4600 yards I realized I was amassing more yards than usual, but I still did a 1200 set with Ray).

    10x100 Free on 1:30
    50 Breast
    1000 Free (14:05)
    100 Back/Breast
    5x200 Free on 3:00 (2:40; :42; :42; :44; :42)
    50 Back/Breast
    2x100 Kick
    6x200 Back w/paddles on 3:00 (2:45; :45; :46; :47; :45; :42)
    100 Free
    8x150 Free w/paddles on 2:15 (1:56 - 2:00)
    2x100 Kick
    100 Easy

    6200 yards
    108 minutes
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  19. Sat., May 4 - A Mid Day Swim at Dublin

    My 11-old daughter had an all night thing at church last night. Since we had to pick her up at 6 am and my wife was not feeling well, I skipped swimming at the Nat. After cinnamon rolls, bacon, and eggs, my 11 year old was still going strong. So with the abundance of energy she had plus that of my 10 year old and her friend that spent the night with us, I finally said let's go swimming. My daughter kept going strong, but finally koonked out around 2:00 while we were eating pizza.

    Didn't know how much of a workout I would get in, but I actually did more than I would have at the Nat. Ray and his son, Ben, were there and I joined them for two sets and then kept going. Actually swam pretty hard and kept it going for 4000 yards, then my arms gave out. Not a speed workout, but a good strong swim.

    3x100 Free on 1:35
    8x150 Free on 2:15 (1:55, 1:56, 1:56, 1:56, 1:55, 1:54, 1:55, 1:53)
    100 Kick
    8x100 Back w/paddles on 1:30 (1:19's - 1:20's)
    100 Kick
    100 Easy
    4x25 Hard on :30
    5x200 Back w/paddles on 3:15 (2:45, 2:45, 2:43, 2:45, 2:45)
    100 Kick
    3x100 Free w/paddles on 1:30
    10x50 on :50 BAck/Free
    2x100 Kick
    100

    4900 yards
    93 minutes
    Categories
    Uncategorized
  20. Friday, May 3 - Keeping It Up

    Started out swimming with Keith. Got him to do a "M" set. Then he got me to do some fly - hadn't swam any fly since Feb. Pretty good workout and then I timed a 100 Free and 100 BAck at the end.

    5x100 on 1:30
    A "M" set - Free, :45 per 50
    50-100-150-200-150-100-50-100-150-200-150-100-50
    100 Back
    5x50 Fly/Free on 1:00
    5x50 Breast/Free on 1:00
    A "DUD" set (down-up-down) - Back w/paddles, :45 per 50
    200-150-100-50-100-150-200-150-100-50
    200 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 BAck w/paddles on 1:35
    100 Kick
    100 Free w/paddles Hard - 1:10
    1 minute rest
    100 Back w/paddles Hard - 1:14

    5600 yards
    105 minutes
    Categories
    Uncategorized
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