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David W Cochran

  1. Friday June 29 - Missing Peter

    I was bequeathed Peter's lane today, since he is on vacation - but my speed does not do Peter justice. Dave B., Dave M., Ray, Keith and I all swam together. Not back to my fastest, but I did hold a good, steady pace throughout the workout.

    300 Free
    200 Back
    4x125 on 1:45 (Held pace at 1:40)
    5x200 on 3:00 (Went 2:40, :43, :43, :40, :39)
    200 Back w/paddles
    4x125 on 2:00 (Held at 1:40)
    200 Back w/ paddles
    5x100 on 1:30 (held at 1:20)
    100 Back w/paddles
    5x50 Free w/paddles on :50 (held below :40)
    5x50 Back w/paddles (held at :40)
    2x100 Free w/paddles
    2x100 Back w/paddles

    4400 yards
    80 minutes
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  2. Wednesday, June 27

    Swam solo today. Started out ok, but didn't hold pace well throughout workout. Still experiencing my arms wearing out.

    5x100 on 1:35
    20x50 on :45
    2x50 Breast
    3x200 Back pull on 3:05 (2:50, 2:50, 2:55)
    200 Kick
    5x50 Free fins and paddles on :45
    5x50 Back fins and paddles on :45
    500 free (7:10)
    5x100 back Pull on 1:40
    5x100 Free Pull on 1:30
    50

    4450 yards
    79 minutes

    200 back felt strong, worked on kick by using fins and paddles, not real happy with 500 (does make me feel better about the 6:35, 6:40, 6:50 500 set last week)

    Updated June 27th, 2012 at 10:01 PM by David W Cochran (Correction)

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  3. Tuesday, June 26

    Swam with Peter, Dave M. and, for first half of workout, Ray and Keith. They left and Dave B. was missing (you're a slackard Dave B. - but, if you read this, you're still my standard for swimming).

    600 free
    2x through
    6x125 on 2:00 (swam 1:40's decreasing to 1:35)
    100
    6x75 on 1:15 (swam :55's to :58's)
    100
    6x25 on :30 (too long an interval)
    100

    2x100 Kick
    50

    4150 yards
    75 minutes
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  4. Monday, June 25

    Swam with Ray and Keith - swam in the next lane so Ray and I swam off of each other.

    350 Free
    5x300 Free on 4:30 (4:05's)
    250 Free/Back
    5x200 Free on 3:00 (2:45 down to 2:40)
    350 Free/Back
    5x100 Free on 1:30
    150 Kick
    5x100 Back on 1:45 (with paddles and fins - working the kick)
    50 Free

    4600 yards
    80 minutes
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  5. Saturday, June 23 - Extra Swim

    Took my daughters and a friend to Dublin this afternoon and swim some 25's and 50's while they played. Didn't swim hard since I worked out this morning (plus I had swim trunks on - the ultmate drag suit). But I did work on speeding my kick up, breathing on my left side, not breathing off of a turn, and stretching my stoke (gliding more).

    1800 yards
    60 minutes
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  6. Saturday, June 23 - Long Course

    Swam at Huntsville Natatorium with Peter, Dave, and a few of the Huntsville group (Scott, Sally, Kim). LCM still feels so strange to me - my arms like that turn at 25 yards. I have no idea what pace we were swimming. I would just follow Dave and Peter - and they were nice enough to wait for to come in before they left again.

    100 warm up
    2 times through -
    200 Kick
    4x100 free/back
    200 free pull
    200 free/back
    4x100 free/back
    200 free

    then 1 times through above at 1/2 distance

    4100 meters
    85 minutes
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  7. Friday, June 22

    Swam the 125's well and the first 2 500's, but couldn't hold pace on the third 500 although 6:50 wasn't that bad several months ago and was faster than my race time of 6:53 15 months ago. 100 backs were pretty good at under 1:30 but struggled on last 3 100 frees. Then went with 50's and 25's and tried to hold pace.

    450 warm up
    4x125 on 1:45 (1:30's)
    3x500 on 8 (6:35, 6:40, 6:50)
    50 Easy
    5x100 Back Pull on 1:40
    5x100 Free Pull on 1:30
    200 Kick
    5x50 Free on :45
    200 Kick
    14x25 on :25

    4500 yards
    80 minutes
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  8. Wednesday, June 20

    Swam alone today - it's a lot easier to maintain pace when you swim with someone else. Occasionally I would try to pace myself off of Peter in the next lane - that would last for about 50 yards and then he was gone.

    5x200 free on 3:00
    5x100 back on 1:45
    5x100 free on 1:30
    5x200 back pull on 3:15
    5x100 free pull on 1:30
    10x50 back pull on :50
    10x50 free pull on :45
    100 free
    100 back

    4700 yards
    78 minutes

    Updated June 22nd, 2012 at 09:33 PM by David W Cochran

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  9. Tuesday, June 19 -Keeping up with Ray

    Swam with Ray and Keith and at the end I joined the big guys (Peter, Dave and Dave) for some 50 yd sprints. Ray has lost some weight and gained some speed. At least I pretty much kept up with him.

    350 Warmup
    600 (8:00)
    200 Easy
    2x300 on 4:30 (4:00-)
    200 Easy
    4x150 on 2:30 (1:55's)
    150 Back
    8x75 on 1:15 (:55's)
    4x100 Back Pull on 1:40
    50 easy
    5x50 sprints
    100 Easy

    4100 yards
    70 minutes
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  10. Monday, June 18th - Getting Better

    Swam with the Fogg family and Keith today. The fast guys (Peter, Dave, and Dave) were a lane over. Felt much better today - was swimming faster and holding my pace - even after having bacon cheeseburger, fries, onion rings, pizza, milkshake and more ice cream on Father's Day!! I only weighed 3 pounds more Monday morning than Sunday morning.

    4x100 on 1:30
    5x200 on 3:00 (2:37 - 2:40)
    5x50 Back on 1:00
    5x200 on 3:00 (2:42 to 2:45)
    5x50 Back on :50
    5x100 on 1:30 (1:15 to 1:20)
    100 free
    3x100 on 1:30 (1:17 to 1:20)
    5x100 Back Pull on 1:40 (under 1:30)
    2x100 Free Pull on 1:30

    4500 yards
    80 minutes
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  11. Saturday June 15 - Long Course Swim

    Swam at the Huntsville Natatorium with Peter and Dave and the Huntsville swimmers (Mary, Sally, Brandon, and Bob). i am still getting used to long course - this is only the seventh or eighth time I have ever swam meters.

    Didn't swim Thursday or Friday (got up Friday and got dressed to swim then went back to bed - still tired). Felt better today so maybe I'm recovering. Still I didn't really push anything hard.

    Brook, the coach, always mixes up sets.

    200 free
    300 kick
    2x100 free
    200 -free 1st and last 50, back in the middle
    300 free
    400 - free with back in the middle
    4x100 free pull
    4x50 Free 1&4, back 2&3
    200 free
    100 kick
    300 back in the middle
    200 free
    200 free pull
    4x100 pull alternating back/free
    2x100 free
    4x100 pull alt. free/back
    100 free

    4300 meters
    80 minutes
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  12. Wednesday, June 13

    Took yesterday off to rest and limited my workout to 60 minutes today - just enough to reach 300 miles for year to date. Felt better but still swimming 5 to 10 seconds slower per hundred. Tried D. Berry's advice to work on speed first and do longer swims.

    5x200 Free on 3:15
    10x50 Free on :45
    10x50 Back on :50
    5x100 Free on 1:30
    8x150 Free Pull on 2:10

    3700 yards
    60 minutes
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  13. Sunday, June 10 - Back in the Water

    Hadn't swam since hitting a wall Wednesday. Men's group on Thursday. Got up Friday and went back to bed. Drove to the pool Saturdy morning, but it was closed. Then after working on a Habitat for Humanity House from 8 to 4 was too tired to swim Saturday evening. So went to the pool after church today. It was a madhouse - the outdoor pool was closed. 4 lanes were open for lap swim and there were two to a lane and then there were 30 plus kids in the other part of the pool. Oh well, at least I got a swim in.

    5x100 on 1:45
    3x200 on 3:00
    5x100 back pull on 1:35
    2x200 free on 3:00
    5x200 back pull - 2 on 3:00, 3 on 3:15
    100 kick
    3x200 free on 3:00
    5x100 free pull on 1:30
    5x50 back pull on :50
    5x50 free pull on :45
    100 kick
    5x100 on 1:45

    5300 yards

    Some of my speed was back , but still feel sluggish in the water.

    Looking to hit 300 miles on Tuesday.
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  14. Wednesday, June 6 - Hitting a Wall

    Rough morning swim. Swam with Ray - we were doing 5x 300, 200, and 100's. Hit a wall on the 2nd 200 - arms just couldn't pull and couldn't keep form. Felt lack when I started swimming two years ago. The last two weeks have been tough for me - thought I was coming back, but... trying to figure out if 1) I over worked in April and May; 2) Not enough sleep (5 hours the last two nights); 3) Not eating right (cut back since wife and kids left - had spinach salad the last two nights); 4) Just can't do two workouts in twelve hours; or 5) all of the above. Thought about sleeping in today; but kept thinking that if I skipped, then I would skip again, etc. Anyway, men's group in the morning. Will try to rest and see how Friday goes.

    300 Warm Up
    5x300 on 4:30
    250 Back Pull
    2x200 on 3:00
    200 kick
    250 Back Pull
    5x100 on 1:30 struggled to get any rest
    300 Kick
    2x100 Back Pull
    200 Kick

    4100 yards - 80 minutes
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  15. Tuesday, June 5th

    Was storming again this morning, so had to fit a quick swim in this afternoon. Swam it pretty hard - 85%.

    20x100 on 1:30 (1:20's -1:18's)
    5x100 Back Pull on 1:30 (1:25's)
    5x100 Free Pull on 1:30 (1:15's to 1:20's)
    10x50 Back Pull on :45 (avg.:46)

    55 minutes
    3500 yards
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  16. Monday, June 4th

    Didn't swim Saturday because of anniversary. Then this morning it was storming so the pool was closed. Since my wife and daughters left on a road trip, I wa able to swim this evening. Swam steady but not hard -didn't want to wear myself out for in the morning.

    2x500 Free on 7:45
    5x100 back Pull on 1:45
    5x100 Free Pull on 1:30
    5x200 Back Pull on 3:15
    500 Free Pull on 8
    10x50 Back Pull on :50
    10x50 Free Pull on :45
    100 Free

    4600 Yards
    Categories
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  17. Friday, June 1st

    My anniversary!!!
    Swam with Ray and Kristi - we each picked a set.

    5x100 on 1:30 warm up
    2x500 on 7:30
    200 free easy
    5x200 on 3:00
    200 back easy
    4x125 on 1:45
    8x75 on 1:15
    8x25 on :25
    5x100 Back Pull on 1:35

    Total 4700 yards
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  18. Thursday, May 31st

    Have Mens' Group on Thursday mornings, so don't swim on Thursdays.

    That means I finished May at 69.26 miles and YTD at 282.76 miles. Over April and May I swam 133.8 miles. That's a lot more than I have swam in the 28 months I've been swimming - and my body felt it, particularly last week.

    In June, my workouts will be limited to about 75 minutes, so it will be a push to hit 50 miles. But that's still good, and I'll work on strokes and speed.
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  19. Wednesday May 30

    Had to swim late today - after driving 550 miles for a couple of meetings. Hit the road at 6am and got back around 5:30. Wife and kids weren't home so I went to the pool. Sitting in a car all day and having a big lunch do not complement swimming. Finally started feeling ok after 3000 yards.

    5x200 on 3:15
    5x200 Back Pull on 3:10
    500 kick
    10x50 Free Pull on :45
    10x50 Back Pull on :50
    5x100 Free Pull on 1:30
    5x100 Back Pull on 1:35

    4500 yards
    Categories
    Uncategorized
  20. Tuesday, May 29th

    Swam with Keith, Ray, and Ray's daughter, Kristy. My body still feels tired (particularly aftr having a huge dinner and staying up late with sister who was visiting from out of town) Still, we all pushed each pretty good today.

    3x100 warm up
    5x200 on 3:00 started at 2:40 and took it down to 2:35
    200 Back easy
    8x150 on 2:20 (started at 2:00 and took it down to1:57)
    200 back easy
    8x75 on 1:15 (1:00 down to :56)
    100 kick
    100 back
    100 free
    10x50 free/back pull on :50

    Total 4300
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