Coach Cokie

Sep 292014
 

Here are the team records for the women of Swymnut Masters in a short course meters pool. Since we are a young team, there are oodles of opportunities to set a team record. If a category is blank, that means no Swymnut woman has participated in that event in that venue (25 meter pool).

Age Group Event Time Swimmer Age Date Set Meet
W 19-24 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
25-29 50 Free
100 Free 1:27.28 Crystal Pinkston 29 8-23-14 Modesto
200 Free 3:18.81 Crystal Pinkston 29 8-23-14 Modesto
400 Free 7:01.78 Crystal Pinkston 29 8-23-14 Modesto
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast 2:11.84 Crystal Pinkston 29 8-23-14 Modesto
200 Breast
100 IM 1:49.25 Crystal Pinkston 29 8-23-14 Modesto
200 IM
400 IM
W 30-34 50 Free
100 Free
200 Free 3:00.44 Kate Eby 30 8-23-14 Modesto
400 Free 6:19.00 Kate Eby 30 8-23-14 Modesto
800 Free
1500 Free 24:04.18 Kate Eby 30 1-25-14 The Olympic Club
50 Fly
100 Fly
200 Fly 3:57.61 Kate Eby 30 9-28-14 Mountain View
50 Back
100 Back
200 Back 3:53.94 Kate Eby 30 9-28-14 Mountain View
50 Breast 49.25 Kate Eby 30 8-23-14 Modesto
100 Breast
200 Breast 3:52.97 Kate Eby 30 9-28-14 Mountain View
100 IM 1:37.87 Kate Eby 30 8-23-14 Modesto
200 IM
400 IM 7:29.85 Kate Eby 30 9-28-14 Mountain View
W 35-39 50 Free
100 Free
200 Free
400 Free 6:24.80 Elizabeth Menozzi 37 9-28-14 Mountain View
800 Free
1500 Free
50 Fly
100 Fly
200 Fly 3:27.62 Elizabeth Menozzi 37 9-28-14 Mountain View
50 Back
100 Back
200 Back 3:32.24 Elizabeth Menozzi 37 9-28-14 Mountain View
50 Breast
100 Breast
200 Breast 3:16.32 Elizabeth Menozzi 37 9-28-14 Mountain View
100 IM
200 IM
400 IM 6:39.69 Elizabeth Menozzi 37 9-28-14 Mountain View
W 40-44 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 45-49 50 Free 33.84 Margaret de Somma 45 9-29-13 MtnView
100 Free 1:13.92 Margaret de Somma 45 9-29-13 MtnView
200 Free
400 Free
800 Free
1500 Free
50 Fly 39.91 Nicole Coll 45 8-23-14 Modesto
100 Fly 1:41.27 Nicole Coll 45 8-23-14 Modesto
200 Fly
50 Back 45.05 Margaret de Somma 45 9-29-13 MtnView
100 Back
200 Back
50 Breast
100 Breast 1:44.86 Nicole Coll 45 8-23-14 Modesto
200 Breast
100 IM
200 IM
400 IM
W 50-54 50 Free 32.56 Cokie Lepinski 54 10-6-13 UC Davis
100 Free 1:13.68 Erica Sutherland 54 10-12-13 Pac Champs W Creek
200 Free
400 Free
800 Free
1500 Free
50 Fly 36.37 Cokie Lepinski 54 10-6-13 UC Davis
100 Fly
200 Fly
50 Back 34.88 Erica Sutherland 54 10-12-13 Pac Champs W Creek
100 Back
200 Back 3:00.19 Cokie Lepinski 53 10-13-12 Pac Champs W Creek
50 Breast 41.27 Cokie Lepinski 54 10-12-13 Pac Champs W Creek
100 Breast 1:29.75 Erica Sutherland 54 10-12-13 Pac Champs W Creek
200 Breast
100 IM 1:20.90 Cokie Lepinski 53 10-13-12 Pac Champs W Creek
200 IM 2:59.50 Cokie Lepinski 53 10-13-12 Pac Champs W Creek
400 IM
W 55-59 50 Free 32.78 Cokie Lepinski 55 8-23-14 Modesto
100 Free 1:24.51 Jane Mothersill 58 9-28-14 Mountain View
200 Free
400 Free
800 Free
1500 Free
50 Fly 36.04 Cokie Lepinski 55 9-28-14 Mountain View
100 Fly
200 Fly
50 Back 44.83 Jane Mothersill 58 8-23-14 Modesto
100 Back
200 Back 3:02.08 Cokie Lepinski 55 9-28-14 Mountain View
50 Breast 41.29 Cokie Lepinski 55 9-28-14 Mountain View
100 Breast 1:31.68 Cokie Lepinski 55 8-23-14 Modesto
200 Breast 3:12.04 Cokie Lepinski 55 9-28-14 Mountain View
100 IM 1:20.29 Cokie Lepinski 55 9-28-14 Mountain View
200 IM 3:00.01 Cokie Lepinski 55 8-23-14 Modesto
400 IM
W 60-64 50 Free 36.96 Susie Powell 61 10-6-13 UC Davis
100 Free 1:27.45 Mimi Willard 61 8-23-14 Modesto
200 Free 3:10.13 Mimi Willard 61 8-23-14 Modesto
400 Free 6:32.75 Mimi Willard 61 9-28-14 Mountain View
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back 46.48 Susie Powell 61 10-6-13 UC Davis
100 Back 1:45.14 Mimi Willard 61 8-23-14 Modesto
200 Back 3:36.99 Mimi Willard 61 9-28-14 Mountain View
50 Breast
100 Breast
200 Breast
100 IM 1:44.71 Mimi Willard 61 8-23-14 Modesto
200 IM
400 IM
W 65-69 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 70-74 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 75-79 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 80-84 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 85-89 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 90-94 50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
W 95-99 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM

 

Sep 292014
 

Our latest meet was the Mountain View Short Course Meters Meet on 9-28-14. 5 Lady Swymnuts attended and had terrific results. We were super impressed with Kate Eby and Elizabeth Menozzi who did the “Animal Challenge” a particular grueling set of events composed of 400 IM, 200 Fly, 200 Back, 200 Breast and 400 Free. Simply amazing! Also impressed with Jane’s 3 new best times and Mimi’s 200 back and 400 Free time (where she dropped 8 seconds!)

2014 All Meet Results

Sep 292014
 

USMS has bestowed some pretty awesome awards on two of our coaches here at Swymnuts. At the United States Aquatic Sports annual convention in Jacksonville, Florida (Sept 17-21. 2014), Coach Susie Powell was awarded the USMS Fitness Award for her work with both Swymnuts and SwimFit. In the presentation, it was noted that Susie has quite the creative flare in her coaching style, with fun and outrageous “themes” to her workouts often filled with props, toys and zany sets. She’s also known for the dramatic flare of coming on deck with some pretty wild outfits.

USMS Susie Powell Award

Susie’s Fitness Award

 

Susie at 2014 Convention

Susie at 2014 Convention

Coach Cokie was awarded the USMS Dorothy Donnelly service award recognized for her extensive work with both USMS and Pacific Masters Swimming. She also received the 2014 USMS Coach of the Year Award! She was presented the award at the USAS Banquet filled with about 1300+ members of USMS, USA Swimming, Diving, Water Polo and Synchro Swimming. She was introduced by Rowdy Gaines and gave a short acceptance speech (below). She is thrilled beyond measure and thanks everyone on the team for their work to put together a nomination package. She was flabbergasted to receive the award as this team managed to keep secret they had nominated her.

Swimming World Magazine interviewed her and did a web article on 9-23-14. You can find that article here.

Cokie with Rowdy Gaines

Cokie with Rowdy Gaines

Cokie at the Podium

Cokie giving her acceptance speech

Cokie’s Acceptance Speech

My sincerest thanks and gratitude to USMS, to my Swymnut Masters team, to my friend and fellow award winning coach Susie Powell and to all who made this possible, especially my husband Tim who always encourages me to chase my dreams. I am deeply honored to receive this award.

Last week at ASCA, I encountered this Albert Einstein quote: “I have no special talent, I am just passionately curious.” That fits me.

I am so blessed to have the opportunity to follow my passion and serve my team, my community, Pacific Masters and U.S. Masters Swimming. I got into coaching Masters as a way to reciprocate to a sport that has helped me on so many levels. The crazy thing is, the more I give to the sport, the more it gives back. And that is what coaching and life is about. The more you give of yourself, the more you receive.

As coaches, we may not be solving political crises, creating world peace, or finding cures for debilitating diseases. Although, we know our swimmers do! But, we have the opportunity EVERY SINGLE DAY to positively influence those we work with, and that is what drives me. We witness a transformation take place with our swimmers. It starts with stroke metamorphosis and physical conditioning, but like sun rays, that transformation often extends out to their relationships and interactions with family, friends and others in their lives. It is an AWESOME thing to witness.

One last quote. Pericles said, “What you leave behind is not what is engraved in stone monuments, but what is woven into the lives of others.”

Thank you to all of you out there for the weaving you do with your friends, your family, and your sport. And Oh my gosh, cool beans, thank you for this award!

Sep 292014
 

We are prepping for Short Course Meters Champs (Walnut Creek Oct 10-12). Be there or be square!

The workouts that follow are guidelines, primarily listed for our satellite swimmers who work out on their own. For actual team practices, each of our coaches has free reign to deviate and bring their own workout to the pool. So don’t let a workout you see below be your guide to whether or not you come to practice. Heck, you may not even see that workout. Just come swim! Any way you slice it, it will be good for you!

  • Tuesday, Sept 30: #487 Push for Smooth  – Coach Cokie 
  • Wednesday, Oct 1: #Taper 3 Prep for Champs – Coach Marlon
  • Thursday, Oct 2: #Taper 4 Prep for Champs – Coach Cokie 
  • Friday, Oct 3: #USRPT 5 (25s, 25s) –  Coach Cokie at 5:30, Coach Marlon at 8:30
  • Saturday, Oct 4: #352 100s Mix – Coach Nicole  

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Sacramento SCM Sprint Pentathlon held in Davis, Saturday, October 4th. Event info here. Reg info will be hereReg closes Oct 1st at 11:59 pm
  • Pac Masters SCM Champs, Walnut Creek, Oct 10-12. Enter hereReg closes Oct 1st at 11:59 pm. Team effort! We’d love to have you there, even if just for relays!
  • Senior Games held Sunday, November 16th in SF at the Martin Luther King Pool (indoor). This meet is needed if you want to attend the 2015 National Senior Games in Minneapolis and have not yet done one of the Senior Games qualifying meets. Even if you don’t plan to go to next year’s Nat’l Senior Games, this is a great low key meet to give competition a try. Strong likelihood that you’ll walk away with a medal or two! For information on this qualifying meet, see the Encore Games website here. To register online go here. I believe registration closes on or around Nov 3rd. Order of events is:
    • 50 Back
    • 50 Breast
    • 200 Free
    • 100 Breast
    • 100 Fly
    • 200 IM
    • 200 Back
    • 100 Free
    • 100 Back
    • 50 Fly
    • 50 Free
    • 500 Free
    • 100 IM
    • 200 Breast
  • Southern Pacific Masters Short Course Meters Champs, December 5-7, tba. Not yet posted. Keep an eye out here. Coach Cokie will not be able to attend as she will be in Cuba!
Sep 202014
 

The workouts that follow are guidelines, primarily listed for our satellite swimmers who work out on their own. For actual team practices, each of our coaches has free reign to deviate and bring their own workout to the pool. So don’t let a workout you see below be your guide to whether or not you come to practice. Heck, you may not even see that workout. Just come swim! Any way you slice it, it will be good for you!

  • Tuesday, Sept 23: USRPT #5 (25s)  – Coach Cokie 
  • Wednesday, Sept 24: #99 IM & Free Thinkers Set – Coach Susie
  • Thursday, Sept 25: #434 Sprint 25s – Coach Cokie 
  • Friday, Sept 26: #111 Meet Prep Mix –  Coach Susie
  • Saturday, Sept 27: #59 100-200-300 – Coach Cokie  Those going to Sunday meet in Mountain View do a meet warm up and a few light sprints if you feel good!

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Mountain View SCM Meet, Sunday, September 28. Event info here. Registration hereReg closes Sept 26th at 11:59 pm
  • Sacramento SCM Sprint Pentathlon held in Davis, Saturday, October 4th. Event info here. Reg info will be hereReg closes Oct 1st at 11:59 pm
  • Pac Masters SCM Champs, Walnut Creek, Oct 10-12. Not yet posted. Keep an eye out hereTeam effort! We’d love to have you there, even if just for relays!
  • Senior Games held Sunday, November 16th in SF at the Martin Luther King Pool (indoor). This meet is needed if you want to attend the 2015 National Senior Games in Minneapolis and have not yet done one of the Senior Games qualifying meets. Even if you don’t plan to go to next year’s Nat’l Senior Games, this is a great low key meet to give competition a try. Strong likelihood that you’ll walk away with a medal or two! For information on this qualifying meet, see the Encore Games website here. To register online go here. I believe registration closes on or around Nov 3rd. Order of events is:
    • 50 Back
    • 50 Breast
    • 200 Free
    • 100 Breast
    • 100 Fly
    • 200 IM
    • 200 Back
    • 100 Free
    • 100 Back
    • 50 Fly
    • 50 Free
    • 500 Free
    • 100 IM
    • 200 Breast
  • Southern Pacific Masters Short Course Meters Champs, December 5-7, tba. Not yet posted. Keep an eye out here. Coach Cokie will not be able to attend as she will be in Cuba!
Sep 132014
 

Coaches Cokie and Susie are away at the USMS Annual Convention in Jacksonville, Florida. You are in the capable hands of Marlon, Buffy and Nicole this week. Give ‘em grief!

The workouts that follow are guidelines, primarily listed for our satellite swimmers who work out on their own. For actual team practices, each of our coaches has free reign to deviate and bring their own workout to the pool. So don’t let a workout you see below be your guide to whether or not you come to practice. Heck, you may not even see that workout. Just come swim! Any way you slice it, it will be good for you!

  • Tuesday, Sept 16: #195 Middle Distance Free  – Coach Marlon at 5:30, Coach Buffy at 8:30 
  • Wednesday, Sept 17: #323 Changing Tempo – Coach Nicole at 5:30, Coach Buffy at 8:30 
  • Thursday, Sept 18: #43 Stroke Mix – Coach Marlon at 5:30, Coach Buffy at 8:30 
  • Friday, Sept 19: #300 Stroke Negative Split –  Coach Nicole at 5:30, Coach Buffy at 8:30
  • Saturday, Sept 20: #289 High Energy Aerobic – Coach Nicole  

Upcoming open water swims:

  • Keller Cove OW Swim (Richmond), Saturday, September 20th. Not yet posted. Keep an eye out here.

Upcoming swim meets:

  • Mountain View SCM Meet, Sunday, September 28. Event info here. Registration hereReg closes Sept 26th at 11:59 pm
  • Sacramento SCM Sprint Pentathlon held in Davis, Saturday, October 4th. Event info here. Reg info will be hereReg closes Oct 1st at 11:59 pm
  • Pac Masters SCM Champs, Walnut Creek, Oct 10-12. Not yet posted. Keep an eye out hereTeam effort! We’d love to have you there, even if just for relays!
  • Senior Games held Sunday, November 16th in SF at the Martin Luther King Pool (indoor). This meet is needed if you want to attend the 2015 National Senior Games in Minneapolis and have not yet done one of the Senior Games qualifying meets. Even if you don’t plan to go to next year’s Nat’l Senior Games, this is a great low key meet to give competition a try. Strong likelihood that you’ll walk away with a medal or two! For information on this qualifying meet, see the Encore Games website here. To register online go here. I believe registration closes on or around Nov 3rd. Order of events is:
    • 50 Back
    • 50 Breast
    • 200 Free
    • 100 Breast
    • 100 Fly
    • 200 IM
    • 200 Back
    • 100 Free
    • 100 Back
    • 50 Fly
    • 50 Free
    • 500 Free
    • 100 IM
    • 200 Breast
  • Southern Pacific Masters Short Course Meters Champs, December 5-7, tba. Not yet posted. Keep an eye out here. Coach Cokie will not be able to attend as she will be in Cuba!
Sep 062014
 

Coach Cokie will be away, attending the American Swim Coaches Annual Convention in Jacksonville, FL. Never fear, you are in good hands with Susie, Nicole, Marlon and Buffy in this week!

The workouts that follow are guidelines, primarily listed for our satellite swimmers who work out on their own. For actual team practices, each of our coaches has free reign to deviate and bring their own workout to the pool. So don’t let a workout you see below be your guide to whether or not you come to practice. Heck, you may not even see that workout. Just come swim! Any way you slice it, it will be good for you!

  • Tuesday, Sept 9: #67 100 Day – Coach Nicole at 5:30, Coach Marlon at 8:30 
  • Wednesday, Sept 10: #405 Speed with Quality – Coach Susie
  • Thursday, Sept 11: #51 IM Aerobic- Coach Nicole at 5:30, Coach Buffy at 8:30 
  • Friday, Sept 12: #418 Long Axis Sprint –  Coach Susie
  • Saturday, Sept 13: #194 500s (all different!) – Coach Susie  

Upcoming open water swims:

  • Keller Cove OW Swim (Richmond), Saturday, September 20th. Not yet posted. Keep an eye out here.

Upcoming swim meets:

  • Mountain View SCM Meet, Sunday, September 28. Event info here. Registration hereReg closes Sept 26th at 11:59 pm
  • Sacramento SCM Sprint Pentathlon held in Davis, Saturday, October 4th. Event info here. Reg info will be hereReg closes Oct 1st at 11:59 pm
  • Pac Masters SCM Champs, Walnut Creek, Oct 10-12. Not yet posted. Keep an eye out hereTeam effort! We’d love to have you there, even if just for relays!
  • Senior Games held Sunday, November 16th in SF at the Martin Luther King Pool (indoor). This meet is needed if you want to attend the 2015 National Senior Games in Minneapolis and have not yet done one of the Senior Games qualifying meets. Even if you don’t plan to go to next year’s Nat’l Senior Games, this is a great low key meet to give competition a try. Strong likelihood that you’ll walk away with a medal or two! For information on this qualifying meet, see the Encore Games website here. To register online go here. I believe registration closes on or around Nov 3rd. Order of events is:
    • 50 Back
    • 50 Breast
    • 200 Free
    • 100 Breast
    • 100 Fly
    • 200 IM
    • 200 Back
    • 100 Free
    • 100 Back
    • 50 Fly
    • 50 Free
    • 500 Free
    • 100 IM
    • 200 Breast
  • Southern Pacific Masters Short Course Meters Champs, December 5-7, tba. Not yet posted. Keep an eye out here. Coach Cokie will not be able to attend as she will be in Cuba!
Sep 042014
 

Two top notch Pacific Masters stroke clinics are coming up soon!

On Saturday, September 27th there is a terrific backstroke-freestyle clinic in Davis led by Davis Aquatic Masters Coaches Stu & Mary Kahn. Not only are they outstanding coaches, they run great clinics. You will get the most current look at changes in the stroke and learn how to maximize your propulsion and minimize resistance. Here is the flyer for the clinic.

2014 Clinic Flyer Davis Free Back

On Sunday, October 19th, I’ll be leading a breaststroke clinic in San Mateo with Coach Tom Reudy of San Mateo Masters. He is an amazing breaststroker and also an excellent coach. In that clinic we’ll have one hour of classroom and two hours of pool time working all aspects of breaststroke including pull downs. Here is the flyer for this clinic.

2014 Clinic Flyer San Mateo Breast 101914

Sep 012014
 

Here is the latest instructional video from USMS featuring Coach Cokie and Swymnut Margaret De Somma. It is about the role of your hips in backstroke and freestyle and accompanies an upcoming article in the September/October SWIMMER Magazine titled “Get Hip With Your Hips”. The key is to understand the role your hips play and then learn to control the action to help propel you forward by tapping into the largest muscles in your back, your latissimus dorsi! Thank you to Margaret who makes this look so easy.

Aug 302014
 

The workouts that follow are guidelines, primarily listed for our satellite swimmers who work out on their own. For actual team practices, each of our coaches has free reign to deviate and bring their own workout to the pool. So don’t let a workout you see below be your guide to whether or not you come to practice. Heck, you may not even see that workout. Just come swim! Any way you slice it, it will be good for you!

  • Tuesday, Sept 2: USRPT #4 (50s and 25s) – Coach Cokie 
  • Wednesday, Sept 3: #69 Leg Work – Coach Susie
  • Thursday, Sept 4: #259 Breast & Free – Coach Cokie
  • Friday, Sept 5: #66 Stroke Sprint –  Coach Cokie
  • Saturday, Sept 6: USRPT #7 (75s and 25s) – Coach Cokie  

Upcoming open water swims:

  • Whiskeytown Lake OW Swim, Sunday, September 7th.  Registration hereReg closes September 4th at 11:59 pm.
  • Keller Cove OW Swim (Richmond), Saturday, September 20th. Not yet posted. Keep an eye out here.

Upcoming swim meets:

  • Mountain View SCM Meet, Sunday, September 28. Event info here. Registration hereReg closes Sept 26th at 11:59 pm
  • Sacramento SCM Sprint Pentathlon held in Davis, Saturday, October 4th. Event info here. Reg info will be hereReg closes Oct 1st at 11:59 pm
  • Pac Masters SCM Champs, Walnut Creek, Oct 10-12. Not yet posted. Keep an eye out hereTeam effort! We’d love to have you there, even if just for relays!
  • Senior Games held Sunday, November 16th in SF at the Martin Luther King Pool (indoor). This meet is needed if you want to attend the 2015 National Senior Games in Minneapolis and have not yet done one of the Senior Games qualifying meets. Even if you don’t plan to go to next year’s Nat’l Senior Games, this is a great low key meet to give competition a try. Strong likelihood that you’ll walk away with a medal or two! For information on this qualifying meet, see the Encore Games website here. To register online go here. I believe registration closes on or around Nov 3rd. Order of events is:
    • 50 Back
    • 50 Breast
    • 200 Free
    • 100 Breast
    • 100 Fly
    • 200 IM
    • 200 Back
    • 100 Free
    • 100 Back
    • 50 Fly
    • 50 Free
    • 500 Free
    • 100 IM
    • 200 Breast
  • Southern Pacific Masters Short Course Meters Champs, December 5-7, tba. Not yet posted. Keep an eye out here. Coach Cokie will not be able to attend as she will be in Cuba!