David W Cochran

I haven't done many workouts truly focused o speed; but, I did one today. Swam with Keith, Peter, Dave B, Dave M, Danny, Chris, and Meredith.

Didn't do as many yards; but swam hard and we did some sprint relays. I probably need more of this to improve my speed.

3x100 on 1:30
6x50 on :50
4x50 sprint with 15 seconds rest (time 3:02 less 45 seconds - 2:17 for 200)
100
5x200 on 3:00 (swam 2:35, 2:37; 2:37; 2:38; 2:35) - probably my best 200 set
100 Back
10x100 Free on 1:30 (started at 1:16and trended down - 1:17, 1:17, 1:18 - last 2 were 1:25) - was pretty tired at this point
50 Back
4x50 Relay Sprint - we split into teams of 3 and did 12 50's (4 each)
50 Kick
6x50 Relay Sprint - we split into 2 teams of 4 and went kick, pull, back, swim, swim, swim

3600 yards
85 minutes