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David W Cochran

  1. Sat, March 9 - At the Nat

    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
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  2. Friday, March 8 - Paddle Friday

    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
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  3. Tuesday, March 5 - Start Slow, Finish Strong

    Was concerned about my shoulder being sore this morning - had softball practice last night with my daughter's team and threw a lot. It felt a little sore but not bad and held up ok during my swimming.

    Had a lane to myself and joined Ray and Keith for the first 200's and 50's. Then swam by myself until I joined Peter and Dave M. for the last set of 100's. The 200's were ok, but I wasn't really pushing them. The 50's were a little better. Then the 200 backs were just ok. But I picked it up on the 5 100's and then pushed the last 100 set and finished really strong.

    250 Free
    2x200 Free on 3:00 (2:45, 2:50)
    5x200 Free on 3:00 (2:40, 2:42, 2:41, 2:40, 2:40)
    50 Breast
    50 Back
    10x50 Free on :50
    200 Kick
    4x200 Back w/paddles on 3:15 ( really wasn't feeling that good here - 2:50 -2:55)
    200 Kick
    5x100 w/paddles on 1:30 (1:15's - a little better)
    7x100
    1st,3rd,5th and 7th - 100 Free w/paddles on 1:20
    2nd, 4th, and 6th - 100 Back w/paddles on 2:00

    Was concerned about making 100's on a 1:20 interval, so I used paddles. Then I pushed the free's hard and was surprised as I got stronger thru the set. Went 1:11, 1:10, 1:08 and 1:05 - chasing Peter helped!!!

    150 Kick
    100 Free
    100 Back
    100 Free

    5300 yards
    100 minutes
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  4. Monday, March 4 - 100 miles

    Passed 100 miles today - about a day behind last year, but that's ok since it's fewer workouts and I have cut back my yardage the las two weeks.

    Swam a 1000 yard warmup. Been doing that lately as opposed to a couple of hundred yards and I think it makes a difference. On the first 200 set swam with Ray and Keith. This may be my best 5x200 set - especially without paddles. Then on the 100 set, they wanted to do a 1:45 interval so I put on paddles and swam a hard back set - faster than I have ever swam 100 backs. Rested after that and gabbed som. Then when I started to swim again, I had tightened up. So, I had to try and loosen up. Didn't feel very good at first, but I did finish up with some good 100's.

    5x100 Free on 1:30
    5x100 Back on 1:40
    200 Kick
    5x200 Free on 3:00 (2:35, 2:37, 2:39, 2:41, 2:34)
    100 Back
    5x100 Back w/paddles on 1:45 (1:15, 1:19, 1:18, 1:17, 1:16)
    100 Free
    200 Kick
    3x100 Free easy
    100 Breast
    100 Easy
    2x200 Back w/paddles on 3:00
    200 Free w/paddles - 2:37
    100 Back w/paddles - 1:15
    100 Free w/paddles - 1:09
    100 Free w/paddles - 1:08
    100 Back w/paddles - 1:12
    50 Free

    4650 yards
    100 minutes
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  5. Sat., March 2 - Catching Up at the Nat

    Was a little slow getting to the Nat this morning. Our church youth choir has a Dessert Night Out every year which is similar to a talent show. My daughters did a skit last night (and again tonight). So, we had a easy dinner - pizza - and then went to church and had dessert. I tried to practice portion control. I had the small portion down. The problem was the number of different portions. Tonight will be a repeat. Oh well, that's part of the reason I swim.

    Anyway, once I got to the Nat this morning, I was sharing a lane with Dave M. and trying to stay up with him, Dave B. and Peter. I wasn't sure what intervals we were swimming or what was coming next for a while.

    200 Free
    2x100 Free
    300 Free
    3x100 Free
    200 Free
    5x100 Free
    5X100 Free
    4x75 Kick
    100 Kick
    7x50 Back Easy
    3x100 Free 1:40
    5x100 Back w/paddles - 1:20's on 1:40
    5x100 Free w/paddles - 1:15's on 1:30
    200 Back w/paddles - 2:39 (under 2:40!!!!)
    100 Free w/paddles - 1:10 !!!!
    2x50 Free

    4650 yards
    90 mintes
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  6. Friday, Mar 1 - Back to Speed with Endurance

    Started off swimming on my own. Then I joined Peter and Dave for a descending set. I am trying to pick it up. Still not where I can swim with the Dave's and Peter (or Danny or Roger - who happens to be on a mission trip to a place we leave unnamed - think eastern island). But they keep encouraging me so I keep thinking about it.

    I am also trying to do a fast free and a fast back at the end of the workout to track my improvement, if any.

    5x100 Free on 1:35
    5x100 Back on 1:40
    200 Kick
    100 IM - 1:33
    Ladder set - 2x25, 2x50, 2x75, 2x100 with 5 seconds rest between each swim
    Going Up - 7:12 less :35 - approx a 6:37 500
    Down - 7:12 less :35 - approx a 6:37 500
    5 seconds rest is not much - look at the clock, take a breath and go
    200 Kick
    100 IM - 1:32
    100 Back w/paddles - 1:22
    4 times through - taking 5 seconds off of the 100 intervals each time
    3x100 - Kick on 2:00 (1:55, 1:50, 1:45)
    IM on 1:40 (1:35, 1:30, 1:25)
    Free on 1:20 (1:15, 1:10, 1:05)
    25 on :40
    50 on :40
    25 on :40
    I did IM the first round, Free/Back/Back/Free the 2nd and 3rd, Free the 4th
    I also added paddles for the 3rd and 4th times through
    On the 3rd 100 Free I came in at 1:12 and on the 4th I just kept swimming and rested after the 25
    200 Back w/paddles - 2:42 (faster than my Auburn time)
    200 Free w/paddles - 2:29 (first time I've gone under 2:30 in practice)
    100 Free

    4800
    95 minutes
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  7. Wed. Feb 27 - Working Some Mid-Distance

    Decided to change up today and work some mid-distance. It's probably too soon, but I wondered if some of the speed work might carry over to mid-distance. Verdict - maybe. My back is getting stronger. Maybe my free.

    I did longer intervals, but tried to swim harder. Also used paddles more today to try and build up strength. T

    he comments about me having done the aerobic work are true. In the 500's and 200's, it's not my breathing that is labored, it's my arms that won't pull any faster. Maybe it's part mental or maybe it's just training my arms to go faster.

    500 Free
    200 Back
    2x500 Free on 8:00 (6:50, 6:52)
    200 Back (3:00)
    200 Kick
    2x500 Free w/paddles on 8:00 (6:37, 6:37)
    200 Back w/paddles (2:49)
    200 Kick
    2x200 Back w/paddles on 4:00 (2:46, 2:43 -that was my race speed)
    4x100 Back w/paddles on 1:30 (1:20 slipping to 1:23)
    200 Kick
    100 Free - 1:22
    100 Back - 1:25
    50 Free
    50 Back

    4800 yards
    95 minutes
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  8. Tuesday, Feb 26 - No Paddle Tuesday

    Combined some endurance with some speed work today - and never put my paddles on. Fel pretty good about my pace/speed today. Took a little longer rest between sets adn held my speed pretty good through the whole workout.

    More people were at the pool today. So, I jumped in a lane with Keith and joined his 200 sets. Later, I joined Peter and Dave at the end of their sprint workout. Swam almost all free - working on increasing my pace.

    50 Free
    3x200 Free on 3:00 (swimming with Keith, but still warming up)
    100 Back
    5x200 Free on 3:00 (2:40; 2:40; 2:40; 2:42; 2:42)
    100 Back
    10x100 on 1:45 (1:15; :15; :15; :18; :19; :17; :19; :19; :19; :17)
    50 Back
    200 Kick
    4 times thru - hard
    3x25 with 10 sec. rest
    1x75 then 1 minute rest (swam <2:20's - 1:50 swim time for 150 or ~ 1:13/100)
    6 times thru
    100 Free on 1:20
    50 Back on :50 (my 4th 100 slipped to 1:21 so I skipped the 4th 50 and then finished out - never have done 100's on 1:20 interval, so geeting 4 in was good)
    100 Free

    4650 yards
    100 minutes
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  9. Mon. Feb. 25 - Moving to Speed Work

    Started working on speed more - didn't swim over a 100 today. Can't say it was a sprint workout, but I did work on swimming harder. Says something about my training that it is hard to actually sprint.

    The people swimming in the morning has dropped off the last couple of weeks. Ray, Peter, Dave, and Dave were there today. Swam on my own until I did the 25's with Peter and Dave.

    Worked on swimming harder and using a little longer intervals. Also tried to kick a little while I was swimming - imagine that - and worked more on breathing every other stroke.

    5x100 on 1:30
    5x100 Back on 1:40
    4x25 Free on :30
    4x50 Free on :50
    4x75 Free on 1:05
    4x100 Free on 1:45 (1:12; 1:13; 1:13; 1:14)
    6x50 Kick on 1:00
    4x25 Back on :30
    4x50 Back on :50
    4x75 Back on 1:15
    4x100 Back w/paddles on 1:45 (1:17; 1:19; 1:18; 1:19)
    10x50 Kick on 1:00
    4 times thru 4x25 - 2 on :30/2 on :40 (Fly/Breast, Back/Breast, Free/Breast, Fly/Breast)
    100 Free - 1:15
    100 Free - 1:14
    100 Back w/paddles - 1:17
    50 Free
    50 Back

    4600 yards
    100 minutes
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  10. Sat. Feb 23 - Working on My Mindset

    My wife is volunteering at an Emmaus Walk this weekend. So, I had to be home to make sure te girls got to school on Friday. I could have gotten up and made it to the pool for an hour workout - but, what I'll call my better senses kicked in and said stay home and rest. So I did. Part of that mindset change from "I gotta swim and stay on pace for 600 miles" to "So what about the mileage - swim less, swim better, and rest"

    Now the rest didn't exactly translate into feeling better this morning. I made it to the Natto swim with Dave and Peter, but my arms and shoulders felt real sore for some reason. I did my own sets and worked through a pretty good 4350 yard workout.

    Brook was back at the pool this morning - it was good to see him still recovering from being hit by a car while on his bike. Won't be back on a bike for a while but he is up hobbling around

    5x100 Free on 1:35 (1:20's)
    5x100 Back on 1:40 (1:28's)
    5x100 Kick on 2:00
    5x200 Free on 3:00
    2x200 Back on 4:00
    4x50 Dolphin kick on 1:00
    5x100 Free w/paddles on 1:30 (1:15's)
    5x100 Back w/paddles on 1:35 (1:23's)
    5x50 Free w/paddles on :45 - Breathe every 4th stroke

    4350 yards
    90 minutes
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  11. Wed. Feb 20 - Back At It

    Took the day off on Tuesday. Just wanted to stay in bed. Also trying to change my mindset from - "I have to swim! I've got to get my yardage in!" to "It's ok to rest. Yardage is not the key - it's quality!" So, I stayed in bed and tried not to fell too guilty.

    Got a good workout in today; but, my arms just felt dead. So, from then on, Iu used paddles for the most part. Swam with Ray thru the first 300 set. Then moved over and swam with Peter, Dave, and Dave.

    2x100 Free on 1:30
    4x300 Free on 4:30 (3:53; 3:53; 3:52; 3:52)
    5x100 Kick on 2:00
    2x100 Free on 1:30
    3x300 with paddles
    1st on 4:30 - 200 Back/100 Free
    2nd on 4:15 - 150 Back/150 Free
    3rd on 4:00 -100 Back/100 Free/100 Back
    300 Free w/paddles
    5 times thru Free w/paddles
    100 on 1:20
    50 on :50 (I skipped one 50 - never swam a 1:20 interval before)
    3x100 Back w/paddles on 1:35
    100 Kick
    4x50 Free on :50
    4x50 Back o :55

    4800 yards
    100 minutes
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  12. Monday, Feb 18 - Now for Next Year

    Made it to the pool this morning even though it was a holiday - just to get a workout in and stretch out some. Still sort of tired from the weekend, but new Peter, Dave, and Dave would be there. Peter won his age group. Roger won his age group followed by Dave and Dave. Fortunately, I have a another three years before Roger and Dave move up to my age group!

    Only did 4300 yards but started working on swimming faster and on kicking.

    5 x 100 Free on 1:45 (1:15's) - not bad for warming up
    5 x 100 Back on 1:50 (1:25's)
    5 x 100 Kick on 2:00 (1:45's)
    5 x 100 Free w/paddles on 1:30 (1:13 - 1:15)
    5 x 100 Back w/paddles on 1:35 (1:20's - 1:25)
    Peter joined me and we did
    5 x 100 Kick on 1:50 (1:40's)
    4 x 50 Back/Free easy
    6 x 150 w/ paddles on 2:15
    Back - 1:55
    Free - 1:50
    3 x Back/Free/Back - 2:00
    Back - 2:00

    While I more or less held steady, Peter started slower and speeded each one up. I need to work on the speeding up part!
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  13. Monday, Feb 18 - Meet Resuts

    Sort of a mixed bag. Here's times compared with last year- this year first, last year second

    50 Free - 29.5; 29.44 - But my goggles came off on my dive and hung around my upper lip, so between the distraction, drag, and not being able to see the wall for my turn clearly, I figure I did ok

    100 Free - 1:02.62; 1:02.88 a little improvement

    200 Free - 2:22.07; 2:19.12 my last 50 was a 35.62 compared to 36.19 (2nd) and 37.15 (3rd) - I cruised to much in the middle

    500 Free - 6:25.37; 6:23.57 again I cruised too much in the middle - my last 100 was 1:14.6; but I went 1:18.5; 1:20.2; and 1:20.1 in the middle - I lost concentration

    1650 Free - 21:47.79; 22:08.46 - Ok 21 seconds better

    50 Back - 33.83; 34.77 - Ok almost a second faster

    100 Back - 1:12.51; 1:14.29 - Another good improvement - 1.8 seconds

    200 Back - 2:42.09; 2:41.29 - .8 seconds slower; thought I was going to cruise it much like last year, but I just didn't have it; couldn't breathe and even did 3 open turns so I could get air; don't know what was wrong - except for the looming 200 IM in 17 minutes

    50 Fly - 36.87 - first time ever - last event on Saturday and I just tried to stay long and smooth

    200 IM 2:53.89 - first time ever - Last event of meet; once again jus wanted to stay long and smooth and ruin myself on the fly; then I had no sprint left in me

    Sort of seems like I did an awful lot of work the past year for very little improvement. I did have some pretty significant distractions last year and leading up to the meet, but still. I think a lot of it was mental doing some new things and not enough work on sprinting. Focusing on yardage meant I worked more on pacing. So, I don't know how to sprint the 50's and 100's or hold on to the 200's and 500. Just my thoughts.

    Now I'm thinking I should forget about doing 5000+ yard workouts and getting to 600 miles this year. Instead, I should cut back to 4000 - 4500 yards and work on speed. Slow the interval, increase the pace and gradually work both back down. Also, I need to work in a true sprint workout week, and maybe have one distance workout a week. The other thing to work on is kickinng and breathing (more strokes per breath).

    Think I should also find some more meets to swim in for practice and feedback.
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  14. Sat. Feb 16th - It's Here!!!

    Swam 1250 yards yesterday. Got down to Auburn at a decent time last night and got a fairly good rest. Just biding time now until 10:00 check-in and the 1650 around 11:15 - 11:30. Just a mental game right now - got to trust my training and just swim! Thanks for the support and comments!!!
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  15. Wed. Feb 13 Almost There

    Been a little slow posting Wednsday's workout. Last night was busy - went to Ash Wednesday service, etc., etc. Tonight is less busy even though it's Valentine's.Had another taper workout, then a rest day today, and a short swim tomorrow, before heading down to Auburn tomorrow afternoon. So, now just don't psyche myself out.Wasn't feeling all that strong, but I think my speed was ok.4x100 2 - Free on 1:35; 2 - Back on 1:404x100 on 1:30 Held 1:15's16x25 - 2 Swim/2 Kick IM order on :4025 Breast50 Back Sprint w/start (I need to work on my back starts) - :37.5 (just ok, the 2nd 25 was better than the 1st)50 Free Relay Start - :29 (getting there)Starts200 IM - 3:05 (I wasn't trying all that hard - so I was pleased with this)3x50 Back/Free/Breast1875 Yards65 minutes
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  16. Tuesday, Feb 12 - COuntdown Continues

    Continued our taper today. More fly and back today and more work on speed.

    500 Free Warm Up
    200 Back (2:54) Just trying to pull hard and be steady.
    4 times
    50 Alt Free/Back
    25 Fly Sprint
    8x50 Alt Swim Kick - Last one sprint kick
    50 Free
    50 Back
    50 Back Sprint
    25 Free Start sprint 15 yards
    Broken 100 IM w/5 secs rest /25 (1:30 - :15= 1:15 - good for me)
    100 Free hard - 1:13
    50 Back Hard - :38
    50 Fly - :43

    1875 yards
    75 minutes
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  17. Monday Feb 11 - 5 Days to Go

    5 more days to our meet. Worked on starts and speed today. A lot of rest and not much yardage. I have to be careful about not being psyched out about the 200 IM. So I swam a 200 IM followed by a 200 Back - I was trying to go steady at about 85% effort, so the 3:12 IM and 2:55 Back was faster than I expected. My goal is to be steady and finish in the IM - it's my first time to swim fly and breast in a meet so - just finish and set a base time.

    Looking forward to the "taper surge" to start in the next day or two.

    4x50 Free/Back
    4x25 Sprint 1st 12.5 yards
    200 IM (3:12)
    200 Back (2:55)
    3x100 Free/IM/Back (1:23)
    16x25 2 Swim/2 Kick IM order
    100 Back
    2x25 Free
    10 Back Starts
    25 Fly
    50 Fly
    50 Back

    1750 yards
    80 minutes
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  18. Sat. Feb 9 - Staying with the Taper

    It feels odd - standing around in the pool so much and not trying to get some distance. But, I'm sticking with it. Thanks for the advice and support.

    Only did 2200 yards today in 65 minutes. I did work on speed some - not quite full sprint but getting close as I tried to maintain form and breathing. Was fairly pleased with the speed and I still felt tired after the workout.

    500 Free Warm Up (7:05)
    4x100 Hard on 2:00 (1:12; 1:12; 1:11; 1:11)
    100 Kick
    4x50 IM Order on 1:30
    8x25 IM Order on :45
    100 Kick
    200 IM (3:10) - This is the race that will psyche me out - it's at the end of the meet right after the 100 Free and 200 Back. I've never swum IM and I just want to survive.
    Broken 100 Back - 10 secs rest every 25 - 1:42 less :30= 1:12 (2 secs faster than my race last year)
    Broken 200 Free - 10 secs rest every 50 - 2:54 less :30 = 2:24 (5 secs off my race last year)
    4x50 Free/Back Easy

    2200 yards
    65 minutes
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  19. Friday, Feb 8 - Truly A Taper

    Slept in an extra 10 minutes today and went to the pool truly thinking about cutting back for a taper. Swam with Roger, Peter, Dave, Dave, and Danny. They only did about 2200 yards. I hung around and did 3000 - mostly 100's at about 80%. Started focusing more on turns - particularly the flat handed wall turns for fly and breast (we have an edge that is easy to grad at water level - Auburn doesn't).

    I was concerned about losing conditioning by not swimming enough over the next week. But, Roger told I have done the work - now it's about rest and letting my muscles build. He said that my body would probably feel bad for a couple of days - maybe to Monday or Tuesday - but then my "strength" and feeling would take off. He has the experience, so I trust him. Probably will only do 2000 to 2500 the next couple of days and cut back more next week. Focus will be on speed, stroke work, and turns.

    5x100 Free on 1:30
    5x100 Back on 1:45
    7x50 on :45
    4x50 Back on :50
    16x25 2 swim/2 kick - Free, Back, Breast, Free
    50 Back
    50 Fly (felt a shoulder strain so I quit fly for the day)
    50 Breast
    100 Free
    100 Back
    100 Breast
    100 Free
    100 Back
    100 Free
    100 Breast
    100 Back
    100 Free - Didn't really watch intervals on all the 100's - just focused on turns and having a good stroke)

    3000 yards
    85 minutes
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  20. Wednesday, Feb. 6 - Taper Start???

    I don't know if I started a taper today or not. I was in the pool about the same amount of time but did about 700 - 1000 yards less than normal. I took more rest and some longer intervals - but I swam harder and was just as tired.

    The main group was Peter, Dave, Dave, Danny, and Meredith - they swam seemed to be doing a lot of 25's and 50's. I had a lane to myself and did a hodge podge. But I did work on my pace and did some more stroke work.

    100 Free
    100 Back
    500 Free
    Ladder 50 to 200 and 200 to 50 by 50 - :45 per 50, 1 minute rest at top
    300 Kick
    3x200 Back on 4:00 (3:00; 2:55; 2:54)
    100 Free
    6x50 Fly/Back/Breast
    50 Fly
    200 Kick
    50 Fly
    2x50 Breast
    2x50 Back
    200 Back w/paddles (2:48)
    200 Free w/paddles (2:35)
    100 Kick
    5x50 Free w/paddles on 1:00
    5x50 Free w/paddles on 1:00
    100 Free

    4600 yards
    105 minutes
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