David W Cochran

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

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

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

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

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

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

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

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

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

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

After driving to Charleston, SC last Friday night, I cam e down with a nasty head cold. So, my thoughts of swimming with the Charleston Masters group went by the wayside as I just needed to rest. Came home on Thursday and thought about swimming on Friday, but ended up planting a garden, etc. Today I was a little more determined to swim, so after mowing the yard, finishing the laundry, etc. I made it to the pool around 2:00. I could feel the effects of being out of the water for a week. Had a pretty good workout, but my arms and shoulders are sore. At least Monday morning will be easier now!

3x200 Free on 3:00 (2:47's)
6x100 Back on 1:45 (<1:30)
3x100 Kick
5x100 Free on 1:30
5x100 Back w/paddles on 1:35
6x100 w/paddles - Odds - Free on 1:30; Evens - Back on 1:40
200 Kick
3x200 Back w/paddles on 3:30 (3:00's)
100 Kick
5x50 Free on :50
5x50 Back on :50

4500 yards
90 minutes

I have slipped back into a distance mode - partly because of water temp and partly on purpose. We have Spring Break next week and I'll be on vacation. So, i decided to swim yards and go back to speed after vacation - and hopefully when the water is cooler.

I did a different type ofset today. I was looking at some of the men in my age group on Go The Distance. One, Steven Clancy, is a coach and on the Memorial Swimming web site it talked about his famous "w" workout. So, I did a "W" workout.

5x100 Free on 1:35
"W" Set - at 1:30 interval per 100, extra 30 seconds rest after the 2 50's
400 400
300 300 300
200 200 200 200
100 100 100 100
50 50
Wanted to try and hold a pace - swam the 1st 400 in 5:35, the last in 5:45

200 Kick
Mini Hill - 100/200/300/200/100 Back w/paddles
200 Kick
4x200 w/paddles - on 4:00
Free - 2:45
Back - 2:50
Free - 2:35
Back - 2:45
2x100 Free

5800 yards
103 minutes

Swam by myself again today. Water was 86 degrees. Wanted to swim harder today, but not sprint. So, after a 1000 warm up, I did a bunch of 200's around a 500. You can tell when I the water temp hit me - after the 500 Back, that took it out of me. There was no rhyme or reason to what I did - I just did it.

2x500 on 7:30 (7:00's)
200 Back - 2:54
200 Kick
200 Back - 2:50
200 Kick
200 Free - 2:37
200 kick
200 Free - 2:37
500 Back w/paddles - 7:04
200 Free w/paddles - 2:40
200 Kick
200 Free - 2:50
200 Back - 3:00
200 Back w/paddles - 2:50
200 Free w/paddles - 2:40
200 Kick
200 Free w/paddles - 2:45
200 Back w/paddles - 2:50
200 Kick
200 Free w/paddles - 2:40

5100 yards
100 minutes

The water temp at Dublin is still 87 degrees. Someone mentioned they were having baby lessons and wanted the water warmer. Someone else said they were having a hard time with the temperature swings - 20 degrees one day, 70 degrees two days later. Who knows? Any way it was warm, but did not feel as bad as Friday.

Peter, Dave, Dave, Ray, and Keith were there, but I swam on my own and never got synched with them. Had a decent workout.

5x100 Free on 1:45
5x100 Back on 1:45
5x200 Free on 3:00
200 Kick
5x200 Back w/paddles on 3:00
200 Kick
5x100 Free on 1:30
5x100 Back w/paddles on 1:30
200 kick
5x100 Free w/paddle on 1:30
200 Back w/paddles - 2:45

5300 yards
97 minutes

Swam at the Huntsville Nat this morning - water temp 81 degrees What a difference!!! Dave B and Peter were there along with Mary, Bob and Bob. Jumped in and water felt so cool. Then while swimming it felt real good. Don't think I have ever appreciated cool water so much . Brook was there so we had one of his workouts! A good workout - swam it hard and had some good sets.

3x200 Freeon 3:00
2x100 Back on 1:45
3 times through
200 Free w/paddles on 3:00 (swam 2:31's)
3 x 50 Back on :50 (1st time w/paddles others without)
Free w/o paddles
1st time - 6x100 Free 1st 2 on 1:30, 2nd 2 on 1:25, last 2 on 1:20 (1:16's)
2nd time - 12x50 Free 1st 4 on :50, 2nd 4 on :45, last 4 on :40
3rd time - 16x25 Free 1st 4 on :35, 2nd 4 on :30, 3rd 4 on :25, last 4 on :20

3 times through
1st - 4 x 100 Free w/paddles on 1:30
2nd & 3rd - 4 x100 Free switching to Back on 1:30, 1:35, 1:40, 1:45

200 Back
150 Easy

5000 yards
97 minutes

Missed Wednesday to stay home with my daughter while my wife and other daughter went on a field trip. Men's group yesterday. And, today I had a meeting at 9, so I had some extra time. Stay in bed 30 minutes longer and planned on swimming a little longer to get some yardage in to make up for Wednesday. Turned out to be an ok plan. The water temp had crept up to 86 degrees and sprinting just didn't seem like a good idea. So, swim steady, about 80%, not a lot of rest between sets.

5x100 Free on 1:30
5x100 Back on 1:40
50/100/150/200/250 - :45 /50
2x300 on 3:00
2x300 on 3:30
200 Kick
3x200 Back on 3:30
200 Kick
4x250 on 4:00 w/paddles
200 Kick
500 Back w/paddles - 7:30
5x100 Free w/paddles on 1:30
200 Kick
100 Free

6450 yards
120 minutes

They turned the heater off and the water was better today - not quite where it usually is, but a lot better. That made swimming hard a lot easier!

On a side note, today would have been my parent's 58th wedding anniversary. Mom was visiting her sister in Terrell and my uncle was there, too. So, Mom was not alone - a hard day, but she is doing ok.

Started with an extended warmup. Then joined Peter, Dave, and Dave with there sets. That meant it turned into a sprint workout. I seem to be getting faster and am pleased with my timed swims.

15x100 Free on 1:30
200 Kick
4 times thru
2x50 on 1:00 1st easy/2nd at :35 or better
2x100 on 1:30 1st easy/2nd hard at sub 1:10 (couldn't make the 1:10 - did 1:14; :13; :13 and :12 - not bad for no paddles)

50 Back
50 Free
200 timed Free w/paddles - 2:23 (6 seconds faster than last week - almost my race pace)
200 Kick
3 times thru
100 Back w/paddles Hard on 1:30 (1:22; 1:20; and 1:16!!!)
100 Back Easy on 2:00

200 Kick
2x200 Back w/paddles on 4:30 (2:42 and 2:35!!!!)
200 Free w/paddles - 2:30
100 Free w/paddles - 1:11
100 Back w/paddles - 1:15
100 Free
100 Breast
100 Back

5300 yards
108 minutes

Got to the pool early despite the time change and Dave, Dave, and Peter waited to watch me jump in. It was jumping in a hot tub - the water was 90 degrees. It was like why swim in this? Afterwards, I asked one the guys at the pool why the water was so warm and he had no idea that it was 90 degrees. Someone left the heater on.

Went ahead and swam anyway, particularly since I will miss Wednesday again this week. It was a 200 type of day.

4x200 Free on 3:30
4x200 100 Swim/100 Kick on 3:30
50 Back
200 Free - 2:38
150 Back
100 Free
6x200 Free w/paddles on 3:00 (2:38; :37; :41; :43; :45; :41)
50 Back
200 Back w/Paddles - 2:47
50 Free
400 Back w/Paddles - 5:45
200 Free w/paddles - 2:45
200 Kick
200 Free w/paddles - 2:46
200 Kick
200 Back w/paddles
200 Kick
100 Free w/paddles
100 Back w/paddles

Peter, Dave D, Dave M, and a couple of the Huntsville group were there. Matt provided a workout heavy on IM and they were doing some fast intervals. So, I had a lane to myself and I did my own workout. While not a speed workout, it was still a pretty good swim.

5x100 Free on 1:30
5x100 Back on 1:35
2 times through
Ladder 25 up to 100 and 100 down to 25 by 25's - 5 secs rest each break
Free (1st - 7:15-:35=6:40; 2nd - 7:15 = 6:40)
Back (1st - 8:00-:35=7:25; 2nd 8:08-:35=7:33)
200 Kick

500 Free - 7:07
3x200 Back w/paddles on 3:00
5x100 Free w/paddles on 1:30
4x100 Hard on 2:30
100 Backw/paddles - 1:17
100 Free w/paddles - 1:10
100 Back w/paddles - 1:14
100 Free w/paddles - 1:08
4x50

5600 yards
105 minutes

Came home early from work on Tuesday and pretty much just went to bed and stayed in bed Wednesday morning - just feeling to bad and figured rest was the better course. Went to the pool this morning and found out that Dave B had been out and Peter was now out - scrud is going around.

Hardly anybody was swimming this morning and lanes were open. I joined Dave B, Dave M, and Danny did a short warm up and joined their sets. Since the first set involved 100's on 1:15, I put the paddles on because that was the only way I had a chance of making the intervals. After that I just kept them on.

300 Free
3 times through
4x25 Back w/paddles on :30
4x100 Free w/paddles on 1:15
100 Back w/paddles
100 Kick

50 Back
50 Free
8x100 on 1:45 Up/Down Kick w/:10 sec rest (had vever done this before - basically you start w/ a 100 swim - if you have more than 10 sec. rest you do 25 kick/75 swim - then if you have more than 10 sec rest you do a 50 kick/50swim and so on; made it to a 100 kick then had to add swims back in)

100 Free
5x100 Back w/paddles on 1:35
5x100 Free w/paddles on 1:30
10x50 Back w/paddles on :50
10x50 Free w/paddles on :45

5400 yards
102 minutes