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David W Cochran

  1. Monday, August 6 - Trying to Build Speed

    Swam with Dave B, Peter, Roger, Charlie and Cameron today. Started following Dave's advice about swimming shorter distances, harder, particularly at the beginning of practice - didn't do anything over 100 yards today.

    50 and 100 Free
    50 and 100 Back
    100 Free
    10x50 Free on :50 (held at :37's)
    4x75 Free on 1:00
    6x50 Back w/paddles on :50
    4x100 Free w/paddles on 1:40 (held at 1:15, last at 1:12)
    50 Free
    8x75 Kick on1:30
    6x50 on 1:00 Free/Back
    8x75 on 1:20 Free/Back (swam with fins trying to incorporate more kick in my stroke)
    50 Back
    12x25 Easy/Hard - Free/Back on :40
    100 Back w/paddles - 1:20
    8x100 Free on 1:40
    2x50 Free/Back

    4800 yards
    100 minutes
    Categories
    Uncategorized
  2. Saturday, August 4 - Building Back Up

    Swam at the Hsv Natatorium with Dave B, Peter, and Mary and it was set up as 25 yards (yea!!!). Brook was working a race so we didn't have his usual broken sets.

    I felt better about this workout than any since May. My speed was decent and I did have trouble holding it through the reps. But, my back stroke was good, I worked fly at the end, and I swam the sets w/out a lot of rest or easy swims between reps.

    12x50 on :45 (:40's)
    4x25 Free/Back Kick
    4x100 IM Kick (i actually did the fly and breast stroke kicks)
    3x through
    400 Free on 6:30
    4x150 Free on 2:30 (Kept at, by set, 2:00, 2:05, 2:10)

    1x through
    400 Back w/paddles on 6:30
    4x150 Back on 2:30
    Swam the back as fast as my free (of course I did have paddles)

    12x25 Fly w/ fins
    100 Back w/paddles - 1:18

    5500 yards
    110 minutes
    Categories
    Uncategorized
  3. Friday, August 3 - New Month, New Start

    Storms closed the pool on Tuesday; but, I might have stayed home any way like I did on Wednesday. Just too tired dealing with my wife's surgery. But all is well (including my wife).

    July was my lowest distance month of the year by far. But, August is a new month and the start of fall swimming since school is starting back up. Swam some breast stroke last week and some fly today - not much but a start. Now to start building those strokes -a new focus for the fall.

    Swam with Peter, Dave B. and Ray.

    10x200 on 3:05 (held around 2:45-2:50 swimming about 85%).
    200 Back w/paddles
    10x100 Back w/paddles on 1:45 (1:20 to 1:23, last one at 1:17)
    100 free
    10x50 free on 1:00 (:37/:38, last at :36)
    400 IM kick
    8x25 Fly w/fins
    2x50 Back
    2x50 Free

    4600 yards
    100 minutes
    Categories
    Uncategorized
  4. Monday, July 30 - Just being there

    Swam with Ray, Peter, Dave M., Cameron and Roger. More accurately, they worked out and I puttered around. Just wasn't in it today. Got up about 4:00 and went to The Storehouse at church before and after going to the pool. My wife is having surgery right now and I tired and not into swimming. Ray and Roger spent some time with me and prayed, as did Pastor Alan at church.

    2x100 Free on 1:45
    4x500 Free on 7:30
    4x500 Back w/paddles on 8:00
    50 Kick

    4250 yards
    75 minutes
    Categories
    Uncategorized
  5. Saturday, July 28 - Brooks' Sets

    Brook's sets mean broken sets to me. Swam at Huntsville Natatorium with Peter, Bob, Bob, Mary and Scott.Pool is still set up for LCM.

    100 Free
    100 Kick
    100/100 Free/Kick
    200/100 Free and Back/Kick
    300/100 Free and Back/Kick
    400/100 Free and Back/Kick
    4x through 50/100/200 (100's IM order, 200 IM)
    2x through 200/100/50
    2x 50 Free/Back
    100 Kick
    2x50 Breast Free

    4000 meters
    90 minutes

    I started doing some breast stroke on the IM swims, One day I'll have to start fly.
    Categories
    Uncategorized
  6. Friday, July 27 - Glenda's Workout

    Thin crowd today, but we had a visitor from Florida - Glenda. Ray wasn't their and Glenda had a workout so we used it. Swam with Peter, Dave M., Cameron and Glenda.

    100 Free
    100 Back
    4x100 descending on 1:45 (1:23, 1:17, 1:16, 1:15)
    4x100 Kick on 2:00 Back/Free
    6x50 Free on 1:00 - 1&6 Easy, 2-5 Build
    4x25 on :45
    100 Back
    8x200 on 3:15 1-6 Free (2:45 - 2:50), 5-6 Back w/paddles
    50 Free
    50 Back
    10x50 on :50 Alt free/back w/paddles
    100 kick
    5x100 free w/paddles on 1:30
    100 kick
    100 back

    4500 yards
    85 minutes

    Starting to kick again and I need to start focusing on improving some of my weaknesses.
    Categories
    Uncategorized
  7. Wednesday, July 25

    Thinner crowd today - swam with Ray, Peter, Dave M, and Charley. Just tried to keep an even pace - didn't try to push real hard. Trying to work off the lbs I gained on vacation. Plus, with other things going on, I'm distracted and not getting enough sleep (5 to 6 hours of erratic sleep a night). So, I feel like I've lost my edge and am dragging. This week is the last week the youth start swimming at 7. So next week, I can start swimming a little longer (or sleeping a little later) and I want to get my mental side back in order.

    6x50 on :50
    3x500 on 7:30 (6:45, 6:55, 6:50)
    200 Back
    3x300 on 4:30
    300 Kick
    6x150 Back w/paddles on 2:30
    100 Free
    100 Back

    4300 yards
    75 minutes
    Categories
    Uncategorized
  8. Tuesday, July 24 - Crazy Eights

    Pool was crowded again and I swam in 4 different lanes to even things out as other swimmers left. Swam with Peter, Dave M., Ray, Keith, Ray's wife, and some other youngsters.

    Did sets of eight in descending yards. Intervals were a little long for my liking; but, I need to learn how to sprint in practice as opposed to even pacing myself.

    100
    8x125 on 2:00
    100 Back
    50 Free
    8x100 on 1:45
    50 Back
    8x75 on 1:15
    100 Back
    50 Free
    8x50 Back w/paddles on 1:00
    100 Back
    8x25 Back w/paddles on :45
    100 Free
    100 Back
    50 Kick

    3800 yards
    80 minutes
    Categories
    Uncategorized
  9. Monday, July 23 - Back to Swimming

    Pool was crowded and I swam with Ray, Dave B., Dave M., and Peter. Some youngsters (swimmers from UofAL) joined us. I'm not in their league - not even close. Didn't try to push things too hard since I just got back from vacation.

    200 Free
    200 Back
    5x200 on 3:00
    100 Back
    4x125 on 1:45 (more or less swam these straight thru)
    4x75 on 1:15
    100 Free
    100 Back
    4x125 on 2:00
    4x75 on 1:00
    200 Back w/paddles
    4x125 Back Pull on 2:00
    4x75 Back Pull on 1:30
    100 Free

    4400 yards
    85 minutes
    Categories
    Uncategorized
  10. Monday, July 16 - MOST

    Did something I haven't done in 37 years - swam at Blossom Athletic Center in San Antonio . Last swam there my senior year in high school in 1975. Swam with one group of Masters of South Texas. They have built an adjoining pool complex, but for this one week they were swimming in the original pool. Unlike in high school, it was set up as a 50 meter pool instead of 2 50 yard pools. After a long weekend of driving and stuffing myself at my family reunion, I didn't really push anything - I was just glad I didn't sink.

    4x200 Free/Back
    200 Kick
    4x200 Free/Back
    6x100 Free/Back
    4x100 Kick
    3x100 Free

    3100 meters
    70 minutes
    Categories
    Uncategorized
  11. Wednesday, July 11 - Last Swim Before Vacation

    Shared a lane with Ray today and swam with Dave B, Dave M, Roger, and Cameron. Leave for Texas tomorrow - may find a place to swim out there, but not sure. So, this may be 1 1/2 week break. I could probably use it. Held my pace again today, although my 200's were not as fast as I would like.

    200 Free
    200 Back
    5x200 Free on 3:00 (2:43's)
    100 Back
    4x125 Free on 2:00 (1:40's)
    100 Back
    4x75 Free on 1:15 (:57 - :59)
    100 Back
    4x25 Free on :30 (:18,:19,:18,:17)
    100 Back
    4x125 Free on 2:00 (1:40's, last a 1:39)
    100 Back
    4x75 Free on 1:15 (:58,:58,:60,:60)
    100 Back
    4x25 Free on :30 (:18,:17,:18,:16)
    4x50 Back w/paddles
    100 Kick
    100 Free

    4200 yards
    80 minutes
    Categories
    Uncategorized
  12. Tuesday, July 10 - A Split Crazy Eights

    Shared a lane with Ray today. Didn't warm up and felt sluggish on the 125's. Felt much better about the 150's, 100's, and 50's and held my pace well through the sets. Think we could cut the intervals 5 to 10 seconds on the sets of 4.

    50 Free
    8x125 on 1:45 (1:40-1:42, last 2 at 1:38)
    8x25 Free\Back Easy on :25
    4x150 Free on 2:30 (Sub 2:00's)
    4x100 Free on 1:45 (1:15's)
    4x50 Free on 1:00 (:36-:37)
    4x150 Free on 2:30 (Sub 2:00's)
    4x100 Back w/paddles on 1:45 (Sub 1:25's)
    4x50 Back w/paddles on 1:00 (:40's)
    6x50 Easy Free/Back/Breast

    4200 Yards
    78 minutes
    Categories
    Uncategorized
  13. Monday, July 9 - Sets of 5

    Had another big group today. Shared a lane with Keith as we all did Ray's sets of five (need to come up with a good name for that). Water was warm and seems to e affecting everyone.

    300 Mixed strokes
    5x300 on 4:30 (4:05's)
    250 Back Pull
    5x200 on 3:00 (2:45 - 2:48's)
    100 Back Pull
    5x100 Back Pull on 1:45 (1:20 - 1:25)
    5x50 Free on 1:00 (:37's)
    6x25 Back on :45 (:18 - :20)
    3x100 Back Pull on 1:40

    4350 yards
    80 minutes
    Categories
    Uncategorized
  14. Saturday, July 7 - Long Course Meters

    Swam with Dave B. and Bob at Hsv Natatorium. My arms still don't like switching from SCY to LCM. Plus I keep gaining wait - up about 9 lbs over the last three months. I told Dave this morning that I didn't need a drag suit - I had a drag gut.

    3x100 Free/Back
    4x50 Free down/Stroke back
    4x100 Free
    4x150 Free/Stroke/Free
    4x200 Kick/Pull/Kick/Pull
    4x150 Stroke/Free/Stroke
    4x100 Free
    4x50 Stroke/Free
    8x50 Back

    3900 long course meters
    85 minutes
    Categories
    Uncategorized
  15. Friday, July 6 - Crazy Eights

    Ray was back today and we did his crazy eights. Another big group - we took up 5 lanes - 2 or 3 to a lane. Keith and I swam together.

    4x50
    8x125 - 4 on 1:45, 4 on 2:00 (1:43's then down to 1:40)
    150
    8x100 on 1:45 (1:15 - 1:18)
    100 Breast
    8x75 on 1:15 (:57 - :59)
    100 Breast
    8x50 Back w/paddles on 1:00 (<:40)
    100
    8x25 on :30 (:17 - :18)
    3x100 Back on 2:00
    2x100 Free w/paddles on 2:00

    4150 yards
    78 minutes

    Felt slow on the 125's. But pace was better on 100's and down. Actually was thinking we should do shorter intervals. Started doing Breast on the easy swims between sets - need to start working it in and see how my knees hold up.
    Categories
    Uncategorized
  16. Thursday, July 5 - Holiday Recovery

    Spent the 4th at the lake. Fortunately it didn't zap me too bad. The warm pool water seems to have a bigger impact. Dave B. "coached" today and everyone swam together - Dave B., Dave M., Keith and the summer newbies - we spread out over 5 lanes. Opposite of Ray - Dave starts with shorter distances and goes longer. Totally different impact on body. Intervals were a little slower, but arms still felt it in the 300's.

    7x50 on :50 (<:40's)
    10x75 on 1:15 (:58 to 1:00)
    100
    5x150 on 2:30 (2:00's)
    100
    3x300 on 4:30 (4:10 to 4:15)
    100 back paddles
    5x50 kick on 1:10
    5x50 Free w/paddles on:50
    12 x50 back w/paddles (:35 to :38)

    4150 yards
    72 minutes

    I felt good on the last 12 50's and did a :35 on the last one - need to transform that to back w/o paddles.

    I am trying to work my body roll more 'cause I feel like I have lost some of my reach. Also trying to keep my head down and "swim down hill."

    Updated July 6th, 2012 at 08:34 PM by David W Cochran

    Categories
    Uncategorized
  17. Tuesday, July 3

    Some newbies joined us today, including one of the youth coaches. We had a total of nine swimmers. Ray led the workout and it was good to have Dave B. back. Actually felt better later in the workout and was actually pretty happy with the 100's and 50's. Swimming in a lane by myself and a couple of longer intervals allowed me to work my backstroke.

    100 )short warmup due to late start)
    3x300 on 4:30 (went 4:15; 4:10; 4:07)
    100 back w/paddles
    4x150 on 2:15 (stayed around 2:00)
    100 back w/paddles
    4x150 back w/paddles on 2:15
    150 free
    4x100 on 1:45 (held at 1:15 to 1:17)
    100 back w/paddles
    4x100 back w/paddles on 1:45 (1:20's)
    150 free
    4x50 on :45 (:37 down to :35)
    4x50 back w/paddles on :45 (:38 down to :35)
    4x50 free

    4200 yards
    75 minutes
    Categories
    Swim Workouts
  18. Monday, July 2 - Half Way through the Year

    Hard to believe the year is half over - almost time to start thinking about the Auburn meet. It's really time to stat thinking about adding breast and fly.

    Swam with Ray and Dave M. Called Dave B. later to make sure he was ok - said he was just tired. I know that feeling.

    2x100 Free
    1x100 Back
    2x100 Free on 1:30
    5x200 on 3:00
    100 Back w/paddles
    2 times through
    5x125 on 2:00 Back w/paddles
    5x75 on 1:15 Back w/paddles
    200 free in between
    5x100 Free w/paddles
    2x50 Breast

    4400 yards
    75 minutes
    Categories
    Uncategorized
  19. Sat June 30 - Double Swim

    Family plans kept changing even when I got home from swimming this morning. My wife said I needed to be flexible - so I was and went to Dublin to see who was swimming there. Joined Ray, his wife and his son and did another 200 yards.

    5x100 on 1:45 (held a steady 1:20)
    200 back w/paddles
    6x50 free w/fins on :50
    6x50 kick on 1:05
    6x50 free w/fins on :50
    4x50 on 1:00
    200 free

    2000 yards
    45 minutes
    Categories
    Uncategorized
  20. Sat June 30

    Swam at Hsv Natatorium with Scott and Sally. Peter is out of town and Dave B. must have slept in. Had to cut swim short. And I am still not used to swimming LCM. Haven't learned the interval times, etc. and not having turns is an adjustment.

    100 free
    3x200 free
    4x200
    200 kick
    4x100 Free/back
    200 kick
    4x 50 free w/ paddles
    400 free/back w/ paddles
    4x50 free w/ paddles
    4x50 back w/paddles

    3300 meters
    70 minutes
    Categories
    Uncategorized
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