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David W Cochran

  1. Sat. Jan. 5 - Still Working to Get Back to Where I Was

    I actually left work early yesterday because I was so achy/stiff. Came home and was in bed around 6:00. My alarm went off at 5:00 and I almost didn't get out of bed; but, I did. I'm determined to get back to where I was before Christmas, to get ready for the Auburn meet, and to get ahead of pace for 600 miles this year.

    Peter, Dave and Dave, and a few of the Hsv swimmers were at the Nat. I shared a lane with Dave B. I did get 5300 yards in. So, my endurance is coming back; but, my pace is still lacking - maybe next week.

    3x150 free w/fins and paddles
    4x50 kick
    2x150 free w.fins and paddles
    4x50 kick
    150 free w/fins and paddles
    4x50 kick
    15x100 free on 1:40
    10x50 Back on 1:00
    500 Free
    5x100 Back w/paddles on 1:40
    2x200 free
    100 Breast
    3x100 Free

    5300 yards
    105 minutes
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  2. Friday, Jan. 4th - Getting Back in the Wake

    Made it to the pool at 5:40 this morning - amazing how fast I can get out of an early morning routine, but, anyway, I made it. Also amazing how fast I can lose swimming speed and endurance. However, I think that may have more to do with the overeating (extra 5 lbs.) and lack of good rest than the lack of swimming.

    The main group was there (Peter, Dave, Dave, Roger, Danny) along with high schooler Andrei. I wasn't ready to start mixing it up with them and was fortunate to have a lane to myself.

    Just like Wednesday night, I didn't focus as much on speed and pushing it as I did on just getting my swimming back. Also did a little fly and IM, including 2 200 IM's - gotta build these up and not pysch myself out for the meet. I really tried to stay relaxed in the fly and breast - cruising while stretching/gliding with the strokes. As I build confience on being able to finish, I figure I can work on the speed.

    4 times thru
    5x100 - 1st and 2nd times - Free on 1:30; 3rd and 4th - Back on 1:40

    500 Kick - Alt Free and Fly by 50's
    4x50 IM order on 1:00
    2x 200 IM (3:20; 3:15)
    5x200 Back w/paddles on 3:15
    5x100 Free w/paddles on 1:30

    4600 yards
    85 minutes
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  3. Wed., Jan 2nd - First Swim of 2013

    Left San Antonio at noon on the 1st and got home at 2:30 am on the 2nd. Slept in this morning and took it easy today. But, since have men's group in the morning, I didn't want to wait until Friday to swim and I went to the pool this evening.

    I've got to work off all the mexican food, ice cream, cookies, etc that I ate in Texas. And I have to get ready for the Masters' swim meet at Auburn in February.

    I signed up for the meet and for some new events - the 50 Fly and 200 IM. I never swam fly or the breast stroke (because of my knee) in high school - in practice or in a meet. So, I decided to step out and do something new. The way the events are set up it's going to be tough. I start Saturday with the 1650 and Sunday with the 500. But then both days, I have to wait until the final three events to swim again. Saturday - the 100 Back, 200 Free, and 50 Fly which shouldn't be too bad. Sunday - the 100 Free, 200 Back, and 200 IM - I'll probably just try to cruise the 200 Back and then survive the 200 IM.

    I also set a goal of 600 miles for 2013. As long as I stay consistent, I should be able to make it.

    This evening I was just trying to get a swim in - so Friday and Saturday can be better workouts. Didn't worry too much about speed or intervals - just swimming.

    100-200-300-400-500 Free
    100-200-300-400-500 Back w/Paddles
    4x50 Fly w/fins
    200 Free w/paddles
    200 Back
    200 Free
    2x100 Back

    4000 yards
    75 minutes
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  4. Monday, Dec 31 - One Last Swim in 2012

    Went to my old high school pool in San Antonio and swam with some Masters of South Texas. It was a short workout but that was ok - I was really sluggish with all of the tamales, rotel, cookies, etc. Then, on the way home, I bought some Krispy Kremes for everyone since that is what Dad used to do. Oh well, it's the holidays - eating at family get togethers is what we do. The swim will at least help tide me over until I get back to swimming in Madison on Friday.

    Finished the year at 592.92 miles. Pleased with that, particularly after missing about a month in August thru October. My goal was 500 miles. Now I'm trying to decide whether to keep that goal for 2013 or go for 600 miles. My concern is focusing on distance (which I know I did in 2012) versus quality/speed.

    My friend, Peter, was at 799.42 miles as of yesterday. I know he'll swim this morning and will probably end up over 802 miles. I know Dave and Dave are over 650 miles, maybe even 700. Even if I swam on Thursdays, I couldn't keep up with them - distance or speed. But, I'm glad they let me hang around - it helps me keep going. Thanks for your friendship guys!

    Happy New Year everyone

    4x25 Fly w/fins on :30
    4x50 Back on :50
    4x75 Breast on 1:00
    4x100 Free on 1:30
    5x200 Free on 3:00
    5x200 Back w/paddles on 3:15
    200 Kick
    8x25 IM order on :30
    2x50 Free

    3500 yards
    70 minutes
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  5. Thursday, Dec 27 - Swimming in Tyler

    Found out when the Masters were swimming and got a swim in here in Tyler. The coach gave me some sets - it's good to see how different coaches/swimmers workout. In this case, catch-up drills and pulls w/leg buoy. I don't do a lot of drills and swimming 200 free catch-ups was actually sort of tough. It changed my stroke rythm and my breathing. Only swam 4100 yards but that was good considering the traveling and the food over the past couple of days. And this was a night time swim, too.

    4x100 Free on 1:30
    200 Free Catch-up
    4x50 Free Pull on :50
    200 Free Catch-up
    4x50 Back Pull on :50
    200 Free Fins and Paddles
    4x50 Free w/fins on Hard on :45
    200 Free Catch-up
    4x50 Back w/fins on :50
    200 Free Pull
    4x50 Kick on 1:00
    200 Free Pull w/paddles
    4x50 Kick on 1:00
    2x200 Back w/paddles on 3:00
    2x100 Back w/paddles on 1:45
    4x100 Free on 1:30
    6x50 Back/free on :50

    4100 yards
    80 minutes
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  6. Monday, Dec. 24 - MERRY CHRISTMAS

    Today may have been my last swim of the year - depending on whether I can swim in Tyler (TX) or San Antonio. And it was a good workout. 5000 yards which is good distance and a sprinter's type workout. I swam hard and pretty fast.

    Swam next to Ray and then there was Peter, Dave, Dave, Andrei, and Teresa, Dave B.'s daughter swam a little while.

    4x125 on 1:45 (<1:40's)
    50 Back
    4x125 on 2:00 (1:35's)
    50 Back
    5x100 on 1:30 (1:14 - 1:16)
    50 Back
    5x100 on 1:45 (1:13, :14, :14, :16, :13)
    50 Back
    6x75 Free w/paddles on 1:00 (:53-:58)
    50 Back
    6x75 Back w/paddles on 1:30
    50 Easy
    7x50 Free w/paddles on :45 (<:40)
    50 Easy
    7x50 Back w/paddles on 1:00 (:38 - :40)
    50 Easy
    4x25 Free on :20
    4x25 Free on :30
    4x25 Back on :40
    4x25 Back on :50
    200 Kick
    200 Back w/paddles
    200 Free

    5000 yards
    105 minutes

    Merry Christmas everyone - I hope you have a blessed Christmas and remember the real meaning behind Christmas.
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  7. Saturday, Dec 22 - Another Mixture Day

    Swam at the Nat today and Bob C. and I went through this workout together. Dave, Dave, Peter, and some of the Hsv group were in the other lanes.

    I happened to get in a lane that had a water jet shooting straight into it. You could see the water flow almost half way down the lane and, when coming back, you could really feel it. As I got close to the wall, it was almost like what I imagine an endless pool to be like!

    Did a mix of things today - some fast, some paddles, some distance, some IM, etc.

    400 Free
    4x100 alt Back/Free on 1:40
    4x25 Free Sprint on :30

    2 times through
    1x200 Back w/ Paddles Hard
    2x150 Kick (did the backs in 2:37 and 2:35 - really good for me)

    5x400
    Free
    IM by 25's - 6:40 (that's close to a real 400IM, but I still haven't swam more than a 50 fly at one time)
    Free w/paddles - 5:30
    Back w/paddles - 5:52
    Free - 5:50

    5x100 Back w/paddles on 1:45
    100 Kick
    10x50 Free on :50
    2x50 Back
    2x50 Breast
    4x25 Fly
    100 Free

    5400 yards
    110 minutes

    Updated December 22nd, 2012 at 09:58 PM by David W Cochran

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  8. Friday, Dec. 21st - Mixed Sets

    Swam with Keith at first, then got pulled over to swim with Peter, Dave, Dave, Roger, Danny and two college swimmers, Kent and Sam. Then finished up with Peter. So, went from an endurance workout to a sprint workout to a strength workout.

    When the main group was ready to do some sprint relays, I still had a 150/100/50 to compete my ladder. Thought they might go on without me, but I was #8 so they waited. Oh well, I need the sprint work too.

    150 Free
    10x100 Free on 1:30 (held around 1:20 - just didn't seem to have the speed, my arms felt weak)
    50 Back
    50/100/150/200/250/300 and back down w/5 seconds/50 rest (avg pace up - 1:21; down 1:22)

    800 train -teams of 4, everyone leads 200 - stayed with leading the 1st 200, following the others was hard and I rested one 50, then we let Sam and Kent go at it the last 100 - 650 yards free

    1000 IM relay - everyone did 5 5o sprints - I did back and Sam blew me away. - 250 yards Back

    10x50 Back on 1:00
    5x100 Back with Paddles on 1:30 (1:20 down to 1:15)
    100 Free
    200 Kick
    100 Back w/ paddles - 1:14

    5600 yards
    120 minutes
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  9. Wednesday, Dec 19 - Another Sprinters Day

    Almost didn't get out of bed today. I knew I had to quit 30 minutes early and I just felt tired and thought about how I have done pretty good this year and missing one workout wouldn't hurt. Of course, I'll miss about a week next week - while I'm eating tamales, rotel dip, tortillas, ice cream floats, etc. So, I drug myself to the pool.

    Swam with Roger, Peter, Dave, Dave, Danny, and Ray (for a little while). We did another sprinter's workout and, while I truly sprint, I did swim hard. Also worked my backstroke more than usual. Went to paddles early to make this more of a "strength" workout.

    6x50 Free on :50
    100 Free
    8x50 Kick on :50
    100 Free
    200 IM (3:15)
    8x50 Free on :50
    100 Free 0n 2:00 w/paddles(1:15)
    200 Back w/paddles on 3:00 (2:39)
    300 BAck w/paddles on 4:00 (3:52)
    4x50 Kick on :50
    100 Back w/paddles on 2:00
    200 Back w/paddles on 3:00 (2:40)
    300 Back w/paddles on 4:00 (4:10)
    400 Back w/paddles (5:40)
    200 Free w/paddles (2:40)
    10x50 Back (no paddles) on :55

    4000 yards
    75 minutes
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  10. Tuesday, Dec 18 - Sprinters' Workout

    Swam with Dave, Dave, Peter, Keith, Danny, and Brian (who's in town form Univ. of AL). Dave B. wanted to do a sprinter's workout, so that's what we did. It's a different type fo workout - a lot of rest. But, I was just as tired as if I had done more yardage. Bottom line, I need to learn how to sprint, particularly the breathing.

    150 Free
    4x50 Free Drill/Hard on 1:00
    4x50 Hard/Descend on 1:00
    50 Back
    4x50 Torque on 1:00
    50 Back
    8x50 w/fins dolphin/hard on 1:00
    100 Free Easy
    2 times thru (1st time free, 2nd back)
    75 Hard/ 175
    50 Hard/ 150
    25 Hard/ 75
    50
    25/75/50/25/15sec verticle kick/25 All Hard
    100 Easy
    75(broken 25 w/10 seconds rest)hard/175 Free
    Everyone else stopped here, but I still had time
    200 Free - 2:45
    200 Back w/paddles - 2:50
    200 Kick
    200 Back w/paddles - 2:45
    200 Back w/paddles - 2:42
    100 kick
    200 Free w/paddles - 2:30
    2x50 Free/Back

    4450 yards
    105 minutes
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  11. Monday, Dec. 17 - Working My Back

    Had a good group today - Roger, Danny, Peter, Dave, Dave, Ray, and Keith. At the end, Phil showed up and I swam another 5 100's with him at a good pace. Kept my speed up pretty good today. Worked my back stroke more than usual and didn't put on paddles until late in the workout. Overall, I think my speed has improved a few seconds per 100.

    50 Free
    10x100 Free on 1:30 (Descended form 1:18 to 1:15)
    5x100 Back on 1:45
    6x100 Back on 1:40 (1:30 - 1:28)
    200 Kick
    6x100 Back on 1:40 (Couldn't quite hold the 1:30 pace)
    200 Kick
    50 Free
    3x200 Free on 3:00
    4x50 Fly/Breast
    100 Back
    500 Back w/paddles -6:45
    500 Back w/paddles - 6:50 (good back sets)
    100 IM (was ready to quit - but Phil was there and wanted to swim a set - so)
    5x100 Free on 1:45 (held around 1:15)

    5700 yards
    105 minutes
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  12. Sat. Dec. 15 - Good to See Brooke

    Swam at the Hsv Nat and Brooke showed up. Good to see him up!!!

    Had a short workout because the Hsv group was having their annual breakfast afterward. It was fun to join them. Dave, Dave, and Peter were there, too.

    200 Free
    8x25 Free on :30
    50 Free

    2 times through
    4x100 on 1:35
    3x100 on 1:30
    2x100 on 1:25
    1x100 on 1:20

    First time thru held my 100's at 1:14 - 1:16
    Second time it was 1:18 - 1:20

    3 times thru
    4x50 Kick IM order
    200 (IM, Free, Free)
    Didn't have it in me to do 200IM the 2nd or 3rd time

    2x100 Back w/paddles
    1x100 - Pushing - 1:14

    3950 yards
    75 minutes
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  13. Friday, Dec. 14th - A Day Off Helps

    After a couple of tough workouts Tuesday and Wednesday, today felt pretty good. Men's group yesterday and then I had some extra time to swim this morning, so I stayed in bed an extra 30 minutes. Man, that rest feels good.

    Everyone was into their workouts this morning when I arrived, so I swam on my own. But, Peter, Dave, Dave, Roger, and Ray were there.

    Last night I was blogging with Alex and mentioned ladders. Figure I should back up my talk today.

    5x100 on 1:40 (wanted to loosen up and descended these)
    Ladder set 50 up to 300 and 300 back down - 50 yard ncrements with 5 seconds rest per 50 (Total time 30:30 - Avg. Pace per 100 about 1:18 - good for me)
    200 Kick
    5x100 Back on 1:45 (around 1:30's)
    200 Kick
    5x100 Free on 1:30
    200 Kick
    2x50 Fly (was feeling pretty worn out and just didn't want to do more)
    5x200 Back w/paddles on 3:15 (probably too much rest - Descended these down to 2:45)
    100 Free - 1:13 (90-95% effort, was surprised, just felt good and smooth until last 10 yards)

    5400 yards
    100 minutes
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  14. Wed. December 12th - Another Day of Just Swim Through It

    Arms felt dead again today, plus I was swimming against the wall. Went to back and paddles early to pick up my pace. Felt better later in the workout and my 100 backs on 1:30 were pretty decent. Felt some straining in my upper arms on free - it wasn't there in back. Maybe I've over swam free (and possibly fly) a little and need to rest and balance my work better.

    Swam on my own at first since the main group was doing some odd sets. Later I did a few sets with Peter and Dave M.

    10x100 Free on 1:40
    10x100 Back with paddles on 1:35
    200 Kick
    3x200 Free w/paddles on 3:00
    200 Kick
    3x100 Free on 1:30
    10x100 on 1:30 Alt. Free/Back with paddles (all at 1:20)
    400 Back w/paddles - 5:50
    200 Kick
    4x50 IM order

    5100 yards
    103 minutes
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  15. Tuesday, Dec.11 - Just Keep Swimming

    Felt really sluggish this morning - two nights of too little and poor quality sleep. Then when I jumped in the water, it actually felt warm - when I checked the thermometer, it was 86 degrees. Net effect, my arms felt tired and I felt like I couldn't get a good pull in the water. So, I didn't have as much speed and I just focused on "Keep on Swimming".

    Swam with Peter, the two Dave's and Danny. Keith was back after being gone, but he was doing his own thing today.

    100 Free
    12x100 - 3 each on 1:35, 1:30, 1:25, 1:20 (just swam the last three straight thru)
    1650 Free - 24:15
    4x100 Free on 1:30
    4x100 IM on 2:00 (descended from 1:43 to 1:33)
    4x100 Free on 1:30
    200 Kick
    12x50 on 1:00 - 5 free, 5 back, 2 fly
    100 Kick
    5x100 Back w/paddles 1:40

    5550 yards
    105 minutes
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  16. Mon., Dec. 10 - Good Start to the Week

    Swam with Ray, Peter, the two Dave's, and Roger. Ray led on the 300's as I warmed up and then I led - I like following more than leading, the drafting does have an effect if you stay up.

    Pretty good workout - 300's were good considering they were my warm up and I descended them. Then the five 200's under 2:40 were a good set for me. As was doing 5 200 backs (w/paddles) on a 3:00 interval. Did 2 200 IM's - not fast but I did do them!

    5x300 Free on 4:30 (4:10, 4:00, 3:55, 3:52, 3:50)
    100 Back
    5x200 Free on 3:00 (2:37, 2:38, 2:40, 2:40, 2:39)
    100 Back
    50 Free
    5x100 on 1:45 - 50 Kick/50 Swim w/fins
    100 Back
    10x50 Free Hard on 1:00 (:35's - probably should have done some strokes)
    50 Fly
    4x200 Back w/Paddles on 3:00 (2:45, 2:50, 2:50, 2:53)
    200 IM - 3:20
    100 Kick
    200 IM - 3:17
    100 Back
    2x100 Free

    5500 yards
    105 minutes
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  17. Sat., Dec. 8 - Combo Speed and Undurance

    Swam at the Huntsville NAT with Peter, Dave M. (Dave B. was a no-show again), Bob, and Bob. Brook was supposed to go home from the Rehab hospital yesterday - hope that is the case. But it will be a while before he is back coaching.

    In the meantime, we had a different type of workout. So, instead of splitting the 100's into 3 sets of something different with different intervals, I decided to swim them straight through. Result - I swam more 100's at one time at a faster pace than I have ever swam any set of 5 or more on 1:30 (with no paddles either). So, a pretty good workout today.

    200 Free (2:45)
    30 x 100 Free on 1:30 (held all between 1:17 and 1:18 - Around number 21 it began to get harder to finish each 100 and my times slipped from 1:17 - 1:18 to 1:18 to 1:19)
    200 Kick
    5x100 Back on 1:45 (held around 1:33 to 1:35)
    5x100 Back w/paddles on 1:30 (started at 1:25 then slipped - basically swam last 2 straight thru)
    200 Kick
    2x50 Fly on 1:00 (at least I did some fly)
    500 Back w/paddles - 7:12
    200 Free w/paddles - 2:40
    50 Free

    5450 yards
    105 minutes
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  18. Friday, Dec. 7 - Sprints and Kicks

    Swam with Roger, Peter, the two DAves, Danny, and Ray. Today was a sprint day with a fair amount of kicking. Not a lot of yardage, but I certainly need to work my sprint stroke and kicking (which is almost non-existent).

    150 Free
    6x200 on 2:20 150 Swim/50 Kick (was an easier interval than I anticipated)
    50 Free
    6x50 Free on :50 (preparing for sprints)
    4x50 Challenge - 10 seconds rest (2:50 total time minus 30 secs = 2:20)
    100 Back
    24x50 Relay with teams of three - 8 50's each (came in around 11:52)
    100
    16x50 on 1:00 Kick/Swim

    3300 yards
    80 minutes
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  19. Wed., Dec. 5 - Hump Day

    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
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  20. Tuesday, Dec. 4 - Terrible Tuesday

    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
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