David W Cochran

Swam with Ray, Peter, Roger, Danny and the two Dave's. When I got there, the group had already started an Hour of Power, so I joined in about at about 500 yards and finished up at the end.

I also wore a regular suit under the drag suit. The when I got to the 400's, I swam the first 400 with the drag suit and the second with just the regular suit to see the impact of the drag suit - over 20 seconds faster without the drag suit. That's over 5 seconds a hundred. Don't know if that holds consistent through out a whole workout or different distances, but it was a bigger impact than I thought. It does help explain why I felt slow and wore down faster.

3x300 on 4:30 (4:05, 3:59 - I actually felt this was decent considering I was warming up)
2x200 on 3:00 (2:38 - 2:40)
4x100 on 1:30
2x200 on 3:00
2x300 on 4:30 (I was wearing down here)
2x400 One in drag suit, one without (6:10, 5:45)
500 Back w/paddles - 7:30
100 Kick
8x50 IM order on 1:00
100 Kick
10x100 Alternating Free on 1:30/Back on 1:35 with paddles
100 Kick
4x50 I order w/5 second rest
100 Free

6000 yards
105 minutes

At least my arms felt that way. I wore my drag suit again and I know it has an effect; but, my arms just felt dead today. Never could get up to speed. So I just plowed along. Toward the end, when I did some IM work, there was no way I could do a 200 IM like yesterday.

Swam with Ray, Peter, and the two Dave's. Another small group.

7x200 Free on 3:00
100 Back
8x150 on 2:30 - Back w/paddles
100 Free
9x100 on 1:45 w/paddles - 5 Back and 4 Free
100 Kick
16x25Alternate 50 Kick/50 IM order on :40
8x50 on 1:00 IM order
100 Kick
100 Back w/fins and paddles
100 Free w/fins and paddles (wanted to see if swimming with fins would help me add kick to my stroke - I basically have no kick)
100 Kick
4x25 Fly
100 Free w/fins
100 Back w/fins

5300 yards
108 minutes

Misplaced my regular suit , so I wore a one size to large drag suit today. That probably makes for a better workout; but it did seem to make me more sluggish (I'm sure it had nothing to do with Monday morning!). Shared a lane with Roger for a while and swam with Peter, the two Dave's, and Danny.

Did more IM, back, and kick today and very little paddles.

Also did 2 200 IM's (#2 and 3 for me). Tried to stay relaxed and not push too hard. Finishing and developing form is more important than killing myself right now.

400 Free
4x200 on 3:00 (2:43 -2:45)
100 Back
4x200 Free on 3:00
200 Kick
100 Back
12x50 on 1:00 - Kick/Fly/Back
50 Back
5x150 on 2:40 - 100 Kick/50 Back
12x25 4 Fly, 4 Back, 2 Breast, 2 Free
200 IM - 3:20
3x200 Back w/paddles on 3:15
100 Free w/paddles
200 IM - 3:25
100 Free

5400 yards
110 minutes

Had a very small group at the Nat this morning -only three of us. Brooke is in the rehab hospital now, but will not be back for a while. Swam with Bob and Carmen.

The workout was a different type of workout from what I am used to - nothing over 100. Guess that is what a true speed workout is like - combination of easy/hard swimming over short distances.

3x100 Free on 1:30
3x100 Kick
3x100 Free on 1:30
Two times thru -
16x25 on :30 (Hard/Easy, Easy/Hard, Easy/Easy, Hard/Hard)
8x50 w/paddles Hard on 1:00 Free/Back

Six times thru -
50 Drill on 1:30
100 IM on 1:30 (did 1:30 -1:32)

200 Kick
50 Fly

The 100 IM's were supposed to be FAST - but any IM for me is good. The 1:30-1:32 was better than the 1:35's I was doing with Peter a week ago. After 3600 yards, the others were getting out of the pool and I didn't want to be the only one swimming, so I got out, too.

3600 yards
80 minutes

A light group at the pool this morning. Swam with Peter, Dave M, Danny, and Keith.

Had to get a little early, so when they decided to do some combination sets on a little longer intervals, I decided to work on IM.

100 Free
4x300 Free Descending on 4:30 (4:15, 4:07, 4:02, 3:55 - finally loosened up)
100 Back
10x100 on 1:45 - Alternated Free/IM (1:20's and 1:35's)
100 Kick
8x50 on 1:00 IM order
300 Kick
6x50 Fly/Back/Free on 1:00
100 Breast
6x150 Back w/paddles on 2:30

This is more fly/IM than I have ever done. It wore me down.

4500 yards
85 minutes

Did sets of 4 today. Swam with Dave. B. Peter, Dave M., Ray, and Danny.

Started out strong. Then because they were doing different strokes/kicks on a longer interval, I did backstroke pull. I was fast but it started wearing me down. So second time through I couldn't hold the speed.

Also kept up some IM work.

100 Free
4x200 Free on 3:00 (2:37, :39, :35, :32)
50 Back
4x150 Backw/Paddles on 2:30 (2:05, :03, :02, :04)
50 Back
4x100 Back w/ paddles (1:17, :16, :17, :20)
100 Free
4x200 on 3:00 (2:37, :43, :45, :47)
50 Back
4x150 Back w/ paddles on 2:30 (2:03, :07, :07, :10)
50 Free
4x100 Free on 1:45 (1:21, :20, :20, :20)
100 Back
200 Kick
8x50 IM Order
2x50 Fly
200 Back w/ paddles - 2:55
8x50 IM order
100 Free

5400 yards
105 minutes

The main group did a short warmup and started an hour of power as I got there. So, instead of trying to pick up where they were, I just swam a straight 4000 yards. Hadn't done that in in the last 18 months.

Afterwards I did some IM and did my first ever 200 yard IM.

Could have swam longer; but, that was a good workout and Peter and I started talking.

4000 Free (57:55)
300 Kick
100 Free
8x50 IM order
200 IM (3:20)

5000 yards
85 minutes

Got to the pool a little late. Roger was setting up some complicated set. So, instead of trying to ask and figure out what they were doing, I set out on my own and did some distance (which I really haven't done since last spring.

100 Free
500 Free (7:10)
2000 Free (29:00)
500 (7:15)
200 Kick
2x50 Fly
200 Kick
4x25 Fly
500 Free (7:20)
100 Kick
500 Back w/paddles (7:28)
100 Kick
2x100 IM
50 Fly
100 Back (1:25)
100 Free (1:18)

5350 yards
102 minutes

Was missing Brooke today - he's still in the hospital after being hit by a car while on his bike. Went to see him after swimming, but "No Visitors" Looks like the recovery is going to be a long one.

Swam with Peter, Bob, and Mary. Did less yardage, but worked it hard. I was tired at the end.

3x100 Free on 1:35
2Times thru
3x200 Free Descending on 3:30 (2:45, :40, :32 and 2:43, :37, :33)
2x50 Back
3x100 Free on 1:30 (1:17, :17, :15 and 1:17, :15, :15)
4x50 Back
100 Fast (1:12 and 1:13)

3 Times thru
4x50 Kick on :55
200 Free w/Paddles on 3:00 ( 2:37, 2:32, 2:37)

6x100 BAck w/paddles on 1:30 (1:22, :25, :21, :21, :21, :19)

200 Easy

4900 yards
95 minutes

Hope everyone had a great Thanksgiving. We did a hike with the Huntsville Land Trust and then went and had a huge buffet. Then my two older daughters came over last night. Then after swimming this morning, went to Cullman to help my mother-in-law move. Most of it was done so I didn't do much.

Any way, don't want to take a break and lose momentum going into December. So, I pulled myself out of bed and back to the pool this morning. Swam a pretty good workout - no real speed work, but pushing my pace. The day of rest helped my arms feel a little better, despite all the food yesterday.

Swam with Dave B., Peter, and Keith.

350 Free
5x300 on 4:30 (4:00, 4:03, 4:02, 4:03, 4:00)
100 Back
50 Free
12x50 Kick on 1:00
100 Back
5x200 Free on 3:00 (2:40; 2:40, 2:42; 2:42; 2:38)
100 Back
6x100 Free Descend on 1:30 (1:20; 1:16; 1:15; 1:15; 1:14; 1:12)
100 Back
3x200 Back w/paddles on 3:15
5x100 Free w/paddles on 1:30
3x100 Back w/paddles on 1:35

6000 yards
118 minutes

Happy Thanksgiving everyone!!!

Had a pretty good group at the pool today. Shared a lane with Keith and swam with the two Dave's, Peter, Roger, Danny, Andrei, Meredith and Megan.

Swam a 1650 for the first time in a long time. So today was more of a distance work day. Was tired so I didn't do any of the hard sets at the end of practice with Peter.

100 Free
100 Back
12x100 on 1:30 (kept at 1:18 to 1:20)
200 Back
1650 Free -23:14
16x50 on 1:00 - 6 -Fly/Free, 6 - Back, 4 Free
100 Free
200 Kick
5x100 BAck w/paddles on 1:40
3x100 Free w/paddles on 1:30
4x25 Fly
50 Free

5300 yards
108 minutes

Had a light crowd today - guess some are already on holiday. Swam with Peter, and the two Dave's.

Also found out that Brooke Pate, the Masters coach in Huntsville, was hit by a car while on his bike Monday morning. Went and saw him today in the hospital. As bad as it is, it could have been a lot worse. So, remebering him in our prayers.

We started out with some distance and then worked on speed. Peter has been sticking around after the others leave and he has been pushing me - I need and appreciate it.

2x100
3x500 on 7:30 (7:00, 6:50, 6:50) -need to push this more
100 Back
12x50 Kick on 1:00
150 Back
100 Free sprint - 1:10
100 Free
6x50 descending on :50
300 Free hard - 3:55
8x25 IM order on :30
200 Back w/paddles hard - 2:35
100 Free
6x100 Free w/paddles descending on 1:30 (1:15; :16; :16; :15; :12, :10)
4x100 Back w/paddles descending on 1:30 (1:24; :20; :19; :15) - These were two good sets for me
100 Free
100 Back
50 Free
50 Back

5150 yards
110 minutes

Shared a lane with Keith and swam with Roger, Danny, Peter, the two Dave's, Meredith and Andrei. Arms felt tired and my shoulders just haven't felt right. So, I didn't feel fast, but I kept a steady pace and then, at the end, I swam the fastest 200 Backs I have swam. Keep working on Fly, but it still wears me out.

3x100 Free/Back/Free
10x100 Free on 1:30
5x200 on 3:00
550 Free
3x300 Free on 4:30
16x25 - 2stroke/2Kick Fly/Back order
100 Back
4x100 IM on 1:45
3x200 Back w/paddles on 3:00 (2:45, 2:43, 2:40)
100 Free
2x50 Back

5450 Yards
110 minutes

Swam with Dave B, Dave M, Peter, Bob and Mary. Did Brook's sets which is a lot like a hodge podge of swimming. My arms felt very tired but I kept up a pretty good pace. Glad tomorrow is rest.

4x100 Free
300 Free
2x100 Free
400 Free (5:28)
400 Free w/paddles (5:12)
4x100 Free on 1:30 (1:15's)
300 Free w/paddles (3:53)
4x75 Back w/paddles
200 Free w/paddles
4x50 Free
100 Free w/paddles
4x25 Back
3 Times through - 25/100/50/100/25 - stroke/free/stroke/free/stroke IM order I did fre e and back
100 Back
100 Free

4400 yards
90 minutes

Roger called it Freaky Friday and that's fairly accurate too. We worked on speed today. Didn't do as much yardage, but was still worn out.

Shared a lane with Keith and swam with Roger, Peter, Andrei, Meredith, Dave B., Dave M. and Danny.

100 Free
6x50 on :50
50 Challenge - 4x50 sprint w/12 second rest (2:55 - :36 = 2:19)
100 Back
12x25 on :40 hard no breathe (sort of)
8x100 on 1:30 (1:15, :15, :15, :15, :16, :16, :17, :16)
100 Back
5x100 Back on 1:40 (1:29, :27, :28, :27, :29)
16x50 IM Relay - swam 4 50 Back's
40x25 Free Relay - Swam 10 25's
200 Kick
5x100 BAck w/paddles on 1:40
200 Free
100 Free
200 Back w/paddles

4050 yards
110 minutes

Swam with Dave B, Dave M., Megan, Peter, Roger, Andrei, Danny, and Ray. Had a lane to myself - against the wall with three next to me. It was like open water swimming.

Roger came up with some kind of complicated swim/kick on descending intervals until you can't make it any more set. So, I sort of matched them doing my own thing. Hence, I did a hodge podge. Arms were tired so I didn't work speed but pace and endurance.

5x200 Free on 3:00
200 Kick
100 Back
200 Kick
200 Free
100 Back
200 Free
100 Back
200 Kick
200 Free
100 Back
100 Kick
500 Back w/paddles - 6:55
500 Back w/paddles - 7:07
550 Free
4x50 Fly/Back on 1:00
2x100 IM
5x100 Back w/paddles on 1:35

5150 yards
105 minutes

A good workout today, not as much yardage, but worked on a hard pace. And Peter hung around and did some IM with me. Come Auburn in February, I will do a 100 IM, maybe a 200 IM. Fly still wears me down, but my worst stroke is breast because of my knees and ankle.

Swam with Peter, Dave B., Dave M., Ray, and Keith.

8x125 on 2:00 (started out 1:40 since I didn't warm up, but pulled them down to 1:35)
100 Back
8x100 on 1:45 (held all at 1:15)
100 Back
8x75 0n 1:15 ( :55 to :57 back to :55)
100 Back
8x50 on :50 (:37-:38)
100 Back
8x25 on :30 (:17's)
100 Kick
4x100 IM's on 1:50
100
100 IM from block -1:27
50 Kick
50 Free

4200 yards
95 minutes

Having reached 500 miles, hopefully I can get my mind off of yardage and think more about stroke diversity, kicking, and speed. Having said that, we started today with a Hour of Power and I stayed another 45 minutes - so, I put in a lot of yardage. Still, I did add some diversity. Another thing I did, or didn't do, is no paddles today. I like them for strength and feel, but I want to wean them down, particularly in backstroke. Plus, I didn't want to stress my arm/shoulder any more.

Swam with Ray, Peter, Dave M. and Dave B. There was a light group today so we each had our own lane.

100 Free
Hour of Power (all sets based on a 1:30/100 interval)
2x400, 2x300, 2x200, 4x100, 2x200, 2x300, 2x400 (swam this moderately hard, but didn't stress myself, still I made everything comfortably)
200 Kick
8x50 IM order (actually did the 50 fly and 50 breast)
200 Kick
8x50 IM order on 1:00
4x100 Back/Free on 1:45
200 Kick
2x100 IM
100 Free

6200 yards
112 minutes

Swam at the Huntsville Nat this morning with Peter, Dave B, and Dave M. 4 of the Hsv group joined in. Still dealing with some soreness in my upper arm/shoulder. Was doing pretty good through 3400 yards. Then I did a little fly and it was downhill from there.

But still swam 5100 yards - needed 5000 yards to reach 500 miles for the year. In January, I questioned whether I could do it. I was only swimming 3 days a week and doing 3500 to 4200 yards a day. I needed to average 4,231 yards 4 days a week for 52 weeks. So, I set the goal, started swimming 4 to 5 days a week, picked up my workouts, and kept track daily until August.

Missed three weeks in September with my Dad, but was ahead of pace and decided to try and reach 500 on my sister's birthday - today.

3x200 Free Easy
100/200/300/400 Free (1:30 intervals, did 5:30 for 400)
4x100 Kick
3x100 Free w/paddle on 1:30 (1:15, :15, :12)
2x100 Kick
100 Free - 1:17
3x100 Backw/paddles on 1:45 (1:22, :23, :24)
3 times through 25 Stroke/50 Free/50 Stroke/100 Free/75 Stroke/200 Free (Stroke - Fly/Back/Breast)
2x100 Free Easy

5100 yards
105 minutes

The group has been working on sprints and doing a Challenge Set on Fridays. I joined them in doing it a couple of weeks ago. So started out working sprints, which is still a little odd for me. Then to get some yardage in, I added some longer distance work.

Swam with Danny, Roger, Ray, Peter, the two Dave's, and Meredith. When we did the 200's it was Peter, Dave M. and me. Then the 400 was Peter and I.

250 Free/Back
6x50 on :50 (warm up to sprint)
4x50 Sprint with :13 second rest (3:00 - :40 = 2:20)
100 Free
8x150 on 2:15 (1:59, :58, :57, :57, :55, :56, :55, :53)
100 Back
16x25 on:40 Easy/Hard, Free/Back
8x25 Kick on :40 Easy/Hard
12x50 free w/fins Free/Back on:50 (trying to get a kick going - I don't kick)
100 Free
5x200 Free w/paddles on 3:00 (2:37, :38, :40, :43, :40 - couldn't pick up the pace)
400 Back w/paddles - 5:33 (Peter did 400 IM - we pushed each other)
4x100 Free w/paddles 1:30
4x100 Back w/paddles on 1:35
150 Free

5600 yards
115 minutes

I now have 5000 yards to reach 500 miles for the year - maybe tomorrow!