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David W Cochran

Wed., Mar 20 - A Distance Day

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I have slipped back into a distance mode - partly because of water temp and partly on purpose. We have Spring Break next week and I'll be on vacation. So, i decided to swim yards and go back to speed after vacation - and hopefully when the water is cooler.

I did a different type ofset today. I was looking at some of the men in my age group on Go The Distance. One, Steven Clancy, is a coach and on the Memorial Swimming web site it talked about his famous "w" workout. So, I did a "W" workout.

5x100 Free on 1:35
"W" Set - at 1:30 interval per 100, extra 30 seconds rest after the 2 50's
400 400
300 300 300
200 200 200 200
100 100 100 100
50 50
Wanted to try and hold a pace - swam the 1st 400 in 5:35, the last in 5:45

200 Kick
Mini Hill - 100/200/300/200/100 Back w/paddles
200 Kick
4x200 w/paddles - on 4:00
Free - 2:45
Back - 2:50
Free - 2:35
Back - 2:45
2x100 Free

5800 yards
103 minutes

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