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  1. 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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  2. 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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  3. 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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  4. 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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  5. 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
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  6. 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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  7. 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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  8. 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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  9. 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
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  10. 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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  11. 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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  12. 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
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  13. 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
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  14. Wed. May 1 - A Good Start to May

    The water was finally cooler today and felt good during the swim. Peter, Dave, Dave and Danny were there, but I swam on my own and had a pretty good workout. Ray came in lete and was out almost before I knew he was there.

    Did an extended "W" and ladder. Then at the end, swam two hard 200's with paddles - faster than I ever had in practice before. The back was faster than my race pace in Feb. and the free was just a little slower. Not bad after a 3 mile workout.

    3x100 on 1:40
    Extended W - Free - 1:30 per 100
    300-200-100-50-100-200-300-200-100-50-100-200-300-200-100-50

    200 Kick
    Ladder - Back w/Paddles - 1:30 per 100
    50-100-15-200-200-150-100-50

    200 Kick
    6x100 Free/Back on 1:40
    10x50 Back/Free w/paddles on :45
    100 Kick
    200 Back w/paddles Hard - 2:34
    85 second rest
    200 Free w/paddles Hard - 2:26

    5850 yards
    105 minutes
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  15. Tues. April 30 - Happy Birthday Dave Berry

    Today is Dave B's birthday. Bought a cake last night and took it to the pool this morning. He brought some donuts and when Dave, Dave, and Peter finished swimming we partook - a little. The y left and I got back in and swam 700 yards - but not very hard.

    Started out swimming with Keith. Did his sets until the 5 x100's - he did them on 1:45 and I wanted to push alittle more so I did them on 1:20. After that I was on my own.

    6x100 on 1:30
    100 Back
    50 Breast
    1000 Free (14:25 - a comfortable swim - I need to do more and push my pace)
    100 Back
    50 Breast
    5x200 Free (2:38, 2:40, 2:42, 2:40, 2:39)
    100 Back
    50 Free
    5x100 Free w/paddles on 1:20
    2x100 Kick
    4x200 Back w/paddles on 3:00
    100 Kick
    Cake break
    5x50 Free on :50
    5x50 back on :50
    100 Kick
    100 Free

    5350 yards
    95 minutes
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  16. Mon. April 30 - To The Nat Again

    Got to the Dublin pool and it was closed this morning - broken water main and eletrical problems from the thunder storms. Instead of coming back home and sitting around, I drove to the Nat and at least got in a short swim. Dave and Peter were there and I swam next to them, but did my own thing. Only 65 minutes and a "quasi" speed work out - faster intervals.

    200 Free
    10x50 on :45
    3 times through
    3x100 on 1:20 w/ 1 minute rest between each 3
    100 Back
    3x200 Back w/paddles on 3:00
    10x50 Back w/paddles (1st 3 on :50, last 7 on :45)
    5x100 Free w/paddles on 1:30
    6x50 w/Paddles Free/Back on :45

    3600 yards
    65 minutes
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  17. Sat. April 27 - LCM at the Nat

    Felt better about swimming LCM today although it is still hard to imagine racing LCM - have to swim it more. Swam with Bob C., Dave, Dave, and Peter. We had to work around an open water swimmer sharing our lane - not that he was slow because he wasn't - but just because we were doing intervals and he wasn't. Even if we were taking off, he would come in and turn so we would have to adjust and wait, etc.

    My arms and shoulders and calfs are feeling the strain of a lot yards this week and the LCM today. Glad I will be resting tomorrow.

    4x100 Free/Back
    4x200 Free on 3:30
    6x100 Free on 1:45
    6x100 Free on 1:40
    100 Back
    100 Free
    4x100 Free w/paddles
    200 Free w/paddles
    2x50 Back w/paddles
    200 Free w/paddles
    6x50 Back w/paddles
    200 Free w/paddles
    12x50 Back/Free w/paddles
    100 Free

    4700 yards
    105 minutes
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  18. Friday, April 26 - A Yardage Day

    I have slipped back into a yardage mentality, although I am swimming at a faster pace than 6 to 12 months ago. Got to the pool early today. Ray had finished a short warm up and was fixing to start his one and only set for the day. So, I just jumped in and joined him. Later, I almost joined the fast guys, but they were doing 100's on a 1:20 interval and I can't hang with that. After that they finished and I was on my own.

    8x200 on 3:00 (2:41; 2:37; 2:37; 2:37; 2:36; 2:35; 2:35; 2:37)
    2x100 Kick
    5x100 Free on 1:30
    2x100 Kick
    5x100 Back on 1:40
    2x100 Kick
    5x200 Back w/paddles on 3:00
    2x100 kick
    100 Free
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:30
    10 x50 Back/Free w/paddles on :50

    6000 yards
    115 minutes
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  19. Wednesday, April 24 - A "W" and a "M"

    Swam next to Peter and Dave, but I never synched up with them. So, I swam my own workout. Decided to do a "W" workout and then added a "M" before doing some back work. Overall, a good endurance workout w/o a lot of rest.

    5x100 on 1:30
    "W" - interval - :45 per 50
    300 (4:05)-200-100-50-100-200-100-50-100-200-300(4:06)

    100 Back

    "M" - interval - :45 per 50
    50-100-150-200-150-100-150-200-150-100-50

    200 Kick
    5x200 Back w/paddles on 3:00
    5x100 Back w/paddles on 1:30
    100 Free w/paddles - 1:10
    100 Back w/paddles - 1:15
    100 Free/back

    5700 yards
    98 minutes

    Updated April 24th, 2013 at 09:47 PM by David W Cochran

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  20. Tuesday, April 23 - A Speed Workout

    Swam with the Dave's and Peter today and did more of a speed workout.

    4x100 Free on 1:30
    50 Back on 2:00
    4x100 Free on 1:25
    50 Back on 2:00
    4x100 on 1:20
    50 Free on 2:00
    4x100 Free on 1:15
    50 Back on 2:00
    16x25 on :40 Free/Back
    400 Free w/paddles - 5:07
    50 Back
    4x100 Free/Back w/paddles on 1:25
    200 Kick
    10x100 Back w/paddles on 1:40
    200 Kick
    5x100 Free on 1:40
    3x100 back on 1:45
    100 Free w/paddles - 1:15
    100 Back w/paddles - 1:20

    5450 yards
    105 minutes
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