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David W Cochran

Friday, Mar 1 - Back to Speed with Endurance

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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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