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David W Cochran

  1. Mon. April 22 - Recovering from the Campout

    Did some more distance type sets today with Keith and put in some yards. Didn't have the same speed as lst week; but, considering the lack of sleep and all of the junk food at the camp ut this weekend, I felt I did pretty good. Plus there was no Ray to keep up with.

    3x500 Free on 7:30 (6:55; 6:53; 6:50)
    100 Breast/Back
    5x300 Free on 4:30 (4:03; 4:07; 4:10; 4:11; 4:15 - just couldn't keep the same pace)
    100 Breast/Back
    100 Kick
    3x200 Free on 3:00
    200 Kick
    5x100 Back w/paddles on 1:30
    200 Kick
    10X50 Free/Back w/paddles on :45
    100 Kick
    100 Free
    100 Back
    50 Breast
    50 Back

    5700 yards
    106 minutes
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  2. Friday, April 19 - Good Friday Workout

    Just now posting Friday's because I left work early so the girls and I cold get down to Camp Cha-la-kee for our Indian Princess Campout. Had a great weekend - Daddy and Daughters!!!Keith was there Friday and was starting a 1000 when I got in the pool, so I joined him. Hadn't done anything more than a 200 in a while and wanted to show I could still do some distance. It was a good warm up and starting swim. Keith stayed thru the 10 x 100 Frees and then I was on my own.Swam pretty hard and was pretty pleased with the set times (particularly with no one to push me like Ray). My back times are getting better and holding better.1000 Free (13:57)50 Back5x200 Free on 3:00 (2:37; 2:38; 2:39; 2:40; 2:37)100 Breast10x100 Free on 1:45 (1:15; 1:15; 1:16; 1:19; 1:17; 1:16; 1:15; 1:16; 1:17; 1:13)2x100 Kick5x200 BAck w/paddles on 3:00 (2:50; 2:48; 2:48; 2:47; 2:52)100 Kick100 Breast5x100 Back w/paddles on 1:40 (1:20; 1:20; 1:22; 1:23; 1:23)5x100 Free w/paddles on 1:3050 easy5600105 minutes
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  3. Wed. - April 17 - 3rd Day Wear and Tear

    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
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  4. Tuesday, April 16 - Another Hard Swim

    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
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  5. Monday, April 15 - Back to Some Speed Work

    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
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  6. Sat. April 13 - Long Course Meters

    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
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  7. Wednesday, April 10 - Another Yardage Day

    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
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  8. Tuesday, April 9 - A Yardage Day

    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
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  9. Monday, April 8th - Sets of 8 then some

    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
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  10. Wed. April 3 - Hump Day

    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
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  11. Tuesday, April 2 - Picking It Up

    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
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  12. Mon. Apr 1 - A No Speed Monday

    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
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  13. Sat. March 30 - Good Saturday Workout

    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

    Updated March 30th, 2013 at 06:12 PM by David W Cochran

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  14. Wed., Mar 20 - A Distance Day

    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
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  15. Tues., Mar 19 - 200 Tuesday

    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
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  16. Mon., Mar 18 - Back to Warm Water

    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
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  17. Sat, March 16 - Cool Water!!!!

    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
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  18. Fri, Mar 15 - A Yardage Day

    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
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  19. Tues, Mar 12 - A Cooler Day at the Pool

    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
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  20. Mon, Mar 11 - A Day in the Hot Tub

    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
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