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David W Cochran

  1. Saturday, Sept 15 - Swimming at the Nat

    Swam with Peter, Dave B., Dave M., Bob and Bob and a few others. Joined the main group as they started 75's. Shared a lane with Dave B. and there's no way for me to keep up with him. Didn't focus on anything really but swimming. It's hard for me to keep up with the intervals because the clocks are hard to see and they seem to change the intervals depending on when people are coming in. So, eventhough I didn't have a good feel for how fast or hard I was going, at the end I was surprised that I did 5000 yards. Never really felt like "You mean I've already swam 5000 yards?" Guess that's good.

    25 Free
    3x75 Free
    4x100 Free on 1:30
    200 Kick
    4x200 Alternating Free/Back and Free on 3:15/3:00
    200 Kick
    400 Free w/paddles
    8x100 Alt. 2xFree/Back and 2xFree on 1:40/1:30
    4x100 Free w/paddles on 1:30
    400 Kick
    2x200 Free w/ Paddles on 3:00
    10x50 Back w/paddles on :50
    5x50 Free on :50

    5000 yards
    98 minutes
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  2. Friday, Sept. 14 - Sets of Five

    Joined the main group as they finished their warmup and shared a lane with Ray and Keith. Dave B., Peter, and Dave M. were there also.

    Had to get out 25 minutes early but still had a pretty good workout.

    5x300 Free on 4:30 (started at 3:53 down to 3:48 on last one - happy with that)
    100 Back
    5x150 Free on 2:30 Swim/Kick/Swim (2:10 with kicking and fins)
    100 Back
    5x100 Free on 1:30 (held around 1:20 - wanted to do better but was worn down after the 300's and 150's)
    100 Back
    10x50 Free on :50
    5x200 Back w/paddles on 3:15 (held 3:00 to 3:05)
    100 Free

    4650 yards
    85 minutes
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  3. Wednesday, Sept 12 - Working on Speed

    Got to the pool as the main group was finishing warm up. Ray was alone in a lane so I joined him. Today was speed sets. Felt pretty good. The 1st backstroke set was fast for me - I had never been able to hold 1:20's for more than 1 or 2. But that took a lot out of me.

    5x150 on 2:30 (held 1:56's)
    150 Free
    5x150 on 2:30 (1:52,:53,:53,:54,:50)
    150 Back
    5x100 Back w/paddles on 1:45 (1:18 to 1:20)
    100 Free
    5x100 Free on 1:45 (1:20's, last 1:16)
    100 Back
    10x50 on 1:00 (:35's)
    3x100 Back w/paddles on 1:45
    200 Kick
    8x25 Fly on :30/:45 alternating
    100 Kick
    3x100 Free w/ paddles on 1:30
    8x50 Back w/paddles on :55

    5000 yards
    115 minutes
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  4. Tuesday, Sept 11 - Building Endurance

    Got there when the main group finished their warmup. There was an open lane, so I grabbed it and did my own thing. Added some yardage today and tried to maintain pace longer. Also did some fly - not much but some.

    10x200 Free on 3:00
    100 Kick
    5x100 Free on 1:30
    100 Kick
    5x100 Back on 1:45 (need to do some back with no paddles)
    100 Kick
    5x200 Back w/paddles on 3:10
    100 Kick
    8x25 Fly
    5x100 Free w/paddles on 1:30
    10x50 Back w/paddles on :55
    10x50 Free on :55

    6100 yards
    113 minutes
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  5. Monday, Sept 10 - Swimming is Better Than Driving

    After swimming last Thursday, I left on a 17 hour drive to San Antonio. Got there for Dad's surgery on Friday morning. Things went well and he got out of ICU last night. I left Saturday night and got back home Sunday night.

    So, while I stayed in bed 30 minutes longer than usual this morning, I did make it to the pool. That's a lot better than driving. Between the driving and the feel good foods - the hand made tamales, ice cream, and two big mexican meals, etc., I weighed 6 lbs more this morning than Thursday morning. Oh well, I'm back, I'm upright, and I'm swimming.

    A good group was at the pool, but being a little late, I swam on my own. Didn't push speed as much as I did pace with less rest. So I actual swam similar yards, but in less time. And I felt pretty good about he workout.

    10x100 Free on 1:30
    5x200 Free on 2:55 (took 5 seconds off normal interval - going to try this more)
    50/100/150/200/200/150/100/50 on :45 per 50 (not as big a hill as Thursday but still pretty good)
    200 Kick
    5x100 Back w/paddles on 1:35
    5x100 Back w/paddles on 1:40
    3x100 Free w/paddles on 1:30
    3x100 Back w/paddles on 1:30
    2x100 Free w/paddles on 1:30

    No Fly so I have to work that back in - and eventually breast stroke if I can get my knee to cooperate.

    5000 yards
    85 minutes
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    Uncategorized
  6. Thursday, Sept 6 - Getting a Swim In

    Don't normally swim on Thursday because of Men's Group. But today is different because I'm heading to San Antonio for my Dad's surgery on Friday (prayers are welcome). Went to Men's group, came home to see my girls to school, packed, went to cleaner's, and went to pool to get a swim in. May try to swim in SA, but who knows.

    Swam by myself. Fortunately, I'm pretty good at pushing myself when alone. Only swam 60 minute, but worked it hard and was worn out.

    4x50 Free
    500 Free (6:50) on 7:30
    50/100/150/200/250/300 on :45/50 interval (kept adding 50 yards until I could not hold :40/50 pace)
    2 minute rest then back down
    300/250/200/150/100/50 on :45/50 interval (kept my pace under :42/50)
    100 Kick
    5x100 BAck w/paddles on 1:40
    2x100 Free

    Had not done a ladder (or hill, depending on who you talk to) since last spring. They may be the best thing for combining both speed and endurance. This wore me out.

    3600 Yards
    60 minutes
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  7. Wednesday, Sept. 5 - Trying to Keep It Up

    Swam with Peter, Ray, and Kyle. The Dave boys were not there. Kept things going pretty good; but, I was pretty worn out afterwards. Was on my own after 3100 yards.

    4x200 on 2:45 (Had never swum faster than a 3:00 interval, plus with this being my warmup, I basically did a 800 yard swim)
    100 Back
    5x100 on 1:30
    100 Back
    6x50 Back on :50
    4x200 on 3:00 (Did 1 Free, Then 3 Back w/paddles - this was a push)
    100 Free
    4x100 on 1:30 (Kept at 1:20 pace)
    100 Back
    6x50 Free w/paddles on :45
    5x100 Back w/paddles on 1:40
    100 Kick
    10x50 Free on :50
    10x50 Back w/paddles on :50 (finished w/50's 'cause I was tired)
    200 Kick

    5300 yards
    105 minutes
    Categories
    Uncategorized
  8. Tuesday, Sept 4 -Keeping It Going

    Had a good group today - Peter, Dave B. Dave M., Ray, Keith, and Kyle. Did Ray's workout thru 3500 yards and then was on my own. Felt good about my free thru 3500 yards, but wore myself down. Swam slower after that.

    4x300 Free on 4:30 (4:05,4:03,3:57,3:57)
    150 Free/Back
    8x125 on 2:00 (1:37,38,40,40,40,38,38,35)
    150 Free/Back
    8x50 Kick
    8x75 Free on 1:15 (:57-:59's)
    100 Back/Free
    5x100 Back w/paddles on 1:40
    5x100 Free w/paddles on 1:35
    6x50 Fly/Back/Free on 1:00
    5x50 Back w/paddles on :50
    5x50 Free w/paddles on :45

    5400 Yards
    105 minutes

    Updated September 4th, 2012 at 07:56 PM by David W Cochran (Correction)

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  9. Monday, Sept. 3 - Good Workout

    Only Ray and Dave B. were at the pool when I got there. Everyone else showed up a little later. Swam the first 500 with Ray and Dave. Then after I started the 100's they joined me for 3 of them. When Peter, Dave M., Roger, and Danny showed up, I scooted over so they could do their stuff together. Bottom line, I swam my own workout on my own.

    Best workout I have had in a while. I worked at maintaining my speed on shorter intervals. Pushed more than I have in a while and am still tired.

    500 Free (7:00 pace) on 8:00
    10x100 on 1:30 (started at 1:15, varied some but slowest was 1:19 - good for me - no paddles and :15 faster interval)
    5x50 Free on :45 (started at :35 but slowed to :40)
    3x100 Kick
    100 Free
    5x200 Back w/paddles on 3:15 (held all less than 2:55)
    5x50 Back no paddles on :55
    100 Kick
    4x25 Fly
    5x100 Free w/paddles on 1:30 (1:13 to 1:18)
    100 Kick
    5x100 Back w/paddles on 1:30
    100 Kick
    5x100 Free on 1:40

    5300 yards
    105 minutes
    Categories
    Uncategorized
  10. Saturday, Sept 1 - Keeping It Going

    Swam at the Huntsville Nat with Peter, Bob, Bob, and Gina. Did a lot paddles today just trying to stay somewhat close to Peter. Pretty pleased with my pace. Now to maintain and try to make the faster times my base pace.

    150 Free
    400 Kick
    8x100 Free on 1:30 - Descended these from 1:22 down to 1:15 on the last one - good for me and for a 1:30 interval
    4x200 Free w/paddles on 3:00 - Descended these from 2:35 down to 2:31
    4 times through 50/100/50 on :55/1:40/:55 - Back w/paddles - the 100 backs started at 1:20, last one was 1:18
    2 times through 200/100/50 on 3:00/1:45/:45 - Free w/paddles
    2 times through 200/100/50 on 3:00/1:30/:45 - Free w/paddles
    3x100 Free on 1:40

    4650 yards
    85 minutes

    Updated September 1st, 2012 at 07:45 PM by David W Cochran (additional info)

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  11. Friday, August 31 - 400 miles

    Reached 400 miles for the year today. Well on the way to 500 for the year even though my pace has slowed down over the summer.

    Swam with Peter, Dave B, Dave M, Ray, Kyle, and Glenda from Florida. Did sets of three which was a little unusual. Pretty good pace for me throughout.

    2 times through
    3x200 on 3:00 (1st set warm up - 2:45's, 2nd set 2:40's)
    3x150 Free/Back/Free on 2:30
    100 Free/Back
    3x100 on 1:45 (1st - 1:16's, 2nd - 1:18's)
    3x50 on :45 (:37's; :40's)
    200 Kick

    5x100 Back w/paddles on 1:45
    5x50 Back w/paddles on 1:00 (:37's)

    4350 yards
    85 minutes
    Categories
    Uncategorized
  12. Tuesday, August 29 - Another Decent Workout

    Swam with Dave B., Dave M., Peter, and Ray. First 5 200's were ok and I held pace, my 100's were good though not quite as fast as yesterday. Then I struggled with the 2nd set of 200's. After that I was actually very pleased with my 100 backs. Last winter and spring I was swimming more 500's and even longer distances - I'm wondering if I need to do distance work to get my body used to longer swims and I can get my speed and endurance back in 200's and up. Swam by myself from 3600 yards on.

    3x100 on 1:40
    5x200 on 3:00
    100 Back
    5x100 on 1:45 (1:17's and 1:18's)
    200 IM (mixed the strokes up but still did 50 of each)
    5x200 on 3:00
    5x100 Back w/paddles on 1:45 (1:20, 1:23, 1:21, 1:21, 1:18)
    100 Kick
    2x50 Fly/Back
    100 Kick
    5x100 Free w/paddles on 1:30
    5x100 Back w/paddles on 1:40
    100 Kick
    6x50 Back w/paddles on :50
    100 Free
    100 Back

    5500 yards
    120 minutes
    Categories
    Uncategorized
  13. Tuesday, August 28 - Better Day

    Swam with Peter, Dave B., Dave M., Ray and Keith. Ray did an inside out on his typical workout - the distance was in the middle instead of going long to short.

    Got a 200 warm up in today so I started better and was happy with the 50's and 100's. Couldn't hold the pace through the 300's though. But felt better about my speed just got to stretch it out.

    As usual, after about 3600 yards, I was swimming by myself. Still working fly into the mix.

    2x100 Free
    10x50 Free on :50 (held :35-:36 -that's a good pace)
    5x100 Free on 1:45 (all at 1:15 - that's fast for me)
    100 Back
    4x300 Free on 4:30 (4:05, 4:10, and 2 at 4:15 -started struggling with form on the last two)
    100 Back
    6x150 Free Swim/Kick/Swim on 2:30
    100 Back
    4x50 Kick/Fly
    5x100 Back w/paddles on 1:40 (all <1:30)
    100 Kick
    5x100 Free w/paddles on 1:30
    100 Kick
    4x50 Fly/Kick
    100 Free

    5300 yards
    110 minutes
    Categories
    Uncategorized
  14. Monday August 27 - Trying to Get My Focus Back

    As I look back, this summer has been tough. I actually think I have back slid and slowed down. Some of that may be shorter practices, less sleep since everyone stays up later, vacations - you name it. But a lot of it, I think, is just losing mental focus over the summer.

    So, now with school started, it's earlier bed times and, hopefully, a better mental focus.

    Swam with Peter, Dave B., Dave M., Roger, and Ray. Jumped right in with 125's and no warm up - that wasn't good. Pace was down and my endurance wasn't there - still coming back from 2 weeks of no swimming. But, I kept swimming and felt better later in the workout. The 50 fly's I did actually felt ok.

    4x125 on 1:50
    3x500 on 7:30
    50 Kick
    5x200 on 3:05
    100 Kick
    10x50 Back w/ paddles on :55
    150 Kick
    2x50 Fly (want to keep working fly slowly)
    9x100 Back w/paddle on 1:40
    50 Fly
    50 Kick
    5x100 Free w/paddles on 1:30
    50 Fly
    50 Kick

    5500 yards
    105 minutes
    Categories
    Uncategorized
  15. Saturday, August 25 -Saturday at the Nat

    Swam at the Huntsville Natatorium with the Hsv Group and Dave M. Brook gave us the workout and I swam ok.

    200 Free
    8x50 Free on :50
    200 Kick
    200 Free w/paddles
    8x75 on 1:10 Alt Free and Back/Breast
    100/200/300 Free on 1:30 pace
    6x50 Kick on 1:00
    6x50 Back w/paddles on :50
    300/200/100 Free with Back and Breast in middle
    5x100 on 1:45 Alt.Back and Free with paddles
    50 Free

    3950 yards
    80 minutes
    Categories
    Uncategorized
  16. Friday, August 24 - Back to the Pool

    First swim in two weeks. I guess life happened. Anyway, got back and will try to finish out August better. Didn't try to push real hard today and didn't do anything over 100. But did work on left side breathing and trying to maintain form. Also going to try and refocus mentally with a shift away from thinking about yardage to building speed.

    5x100 on 1:45
    20x50 on :50
    200 Kick
    10x50 Back on :50
    100 Kick
    5x100 Back w/paddles on 1:35
    5x100 Free w/ paddles on 1:30
    100 Kick
    5x50 Free

    3650 Yards
    75 minutes
    Categories
    Uncategorized
  17. Saturday, August 11 -At the Nat

    Swam with Peter, Dave M., sally, MAry and a couple of others at the Huntsville Natatorium. More kick than usual and I actually did the IM sets as IM (they were only 25's, but still that's new for me).

    4x50 Free on 1:00
    200 Kick
    4x100 Free on 1:25 (1:25's again, maybe I can start lowering my interval times)
    4x50 on :50
    200 Kick
    4x100 on 1:30
    200 Free w/paddles
    8x25 IM order on :30
    4x50 Kick
    4x200 on 2:50 (had never done faster than 3:00 interval - swam at 2:45 pace)
    4x50 on :50
    8x25 IM on :30
    4x50 Kick
    4x200 Back w/paddles on 3:10
    2x50 Free

    4500 yards
    90 minutes
    Categories
    Uncategorized
  18. Friday, August 10 - Ray's Work Out In Reverse

    Swam with Peter, Dave B, and Dave M. Shared a lane w/Keith but he was swimming his own work out. Also swam with Cameron and Charlie - it was their last day - back to college. Found out I used to play Senior Baseball with Charlie's dad.

    Dave reversed Ray's typical work out by doing the shorter yardage first. Only used paddles for 500 yards of back stroke. Swam 100's fast (for me), 200's ok, but 500's slower than I want. The rest was decent. Also swam the most distance since since May.

    6x50 on :50
    5x100 on 1:45 (1:15 - 1:17)
    100 Back
    8x200 on 3:00
    150 Back
    2x500 on 7:30
    200 Kick
    5x100 Back on 2:00 (descended my speed through the set down to 1:30)
    100 Kick
    5x100 Back w/paddles on 1:40
    100 Kick
    5x100 on 1:30

    5550 yards
    105 minutes
    Categories
    Uncategorized
  19. Wednesday, August 8 - More Speed Work

    Swam with Dave B., Peter, Cameron and a couple of others. Dave put together our workout and some descending sets and easy/hard sets. I am not used to those - but need to be.

    6x100 - 1st 3 on 1:30, Last 3 on 1:25 (first time I have swum any 100's on 1:25 interval)
    Repeat w/o rest
    6x50 on 1:15 (Easy/Hard, H/E, E/H, H/E, E/H, H/H) - Actually felt pretty good on these on went about :33 on last one)
    100 Back
    10x50 Kick on 1:10 Free/Back/Fly
    6x100 Back w/paddles - 3 on 1:45; 2 on 1:40, 1 on 1:35
    Repeat w/o rest and minus 5 seconds on each interval (My back felt good - of course the paddles always help - though I did have to swim through some irritation in my shoulder)
    100 Back
    100 Free
    5x100 Free w/paddles on 1:30
    100 Kick
    50 Fly (didn't do much fly - but this was the first time I've ever swam a 50 Fly)

    4150 yards
    90 minutes
    Categories
    Uncategorized
  20. Tuesday, August 7 - Two for Tuesday

    Pool was very crowded today - there were 2 -3 per lane. Swam with Dave, Peter, Charlie, Cameron, and a few others. Started with sets of 2. Didn't feel as fast as yesterday - gotta do some distance work.

    2x500 on 7:30
    2x400 on 6:15
    100
    2x300 on 4:30
    100 Back
    2x200 on 3:00
    100 Back
    2x100 on 1:30
    100 Back w/paddles
    10x50 Back w/paddles on :50
    8x25 Fly w/fins
    200 Kick
    5x100 Free w/ paddles alt 1:30/1:40
    200 Kick

    5000 yards
    100 minutes
    Categories
    Uncategorized
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