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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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Categories
    Uncategorized
  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
    Uncategorized
  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
    Categories
    Uncategorized