Coach Cokie

Mar 282015
 

JCC Workouts

Day Date Time Coach
Tuesday 3-31 6-7pm Coach Shari Cruse
Thursday 4-2 6-7pm Coach Shari Cruse

Lucas Valley Workouts

It’s Taper Time! Champs are coming up April 10-12, 2015 (Moraga, CA) and we would love a big turnout. We have special workouts for the next two weeks that help our meet goers sharpen their racing skills. Consider joining us at the meet – even if only for a relay. Relays are A BLAST and the more people we have at this meet, the more fun the whole meet is. Come on out, swim an event and cheer your teammates on!

Enter Champs here. Entries must be received by April 1st at 11:59 PM.

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-31 Taper 6 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 4-1 Taper 7 5:30-6:45 AM Buffy 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Thurs 4-2 Taper 8 5:30-6:45 AM Buffy 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 4-2 Taper 9 5:30-6:45 AM Marlon 7:00-8:15 AM Starts & Turns Option with Buffy & Marlon 8:15-9:30 AM Buffy
Sat 4-4 Taper 10 7:00-8:30 AM Susie

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
4-10/12-15 Pac Masters SCY Champs Moraga reg closes April 1 Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Mar 212015
 

JCC Workouts

Day Date Time Coach
Tuesday 3-24 6-7pm Coach Shari Cruse
Thursday 3-26 6-7pm Coach Shari Cruse

Lucas Valley Workouts

It’s Taper Time! Champs are coming up April 10-12, 2015 (Moraga, CA) and we would love a big turnout. We have special workouts for the next three weeks that help our meet goers sharpen their racing skills. Consider joining us at the meet – even if only for a relay. Relays are A BLAST and the more people we have at this meet, the more fun the whole meet is. Come on out, swim an event and cheer your teammates on!

Enter Champs here. Entries must be received by April 1st at 11:59 PM.

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-24 Taper 1 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 3-25 Taper 2 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 3-26 Taper 3 5:30-6:45 AM Cokie 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 3-27 Taper 4 5:30-6:45 AM Cokie 7:00-8:15 Ok to come in and swim Cokie giving a lesson 8:15-9:30 AM Buffy
Sat 3-28 Taper 5 7:00-8:30 AM Cokie

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
3-29-15 CAL Aquatic Masters Meet UC Berkeley Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga reg closes April 1 Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Mar 142015
 

JCC Workouts

Day Date Time Coach
Tuesday 3-17 6-7pm Coach Cokie Lepinski
Thursday 3-19 6-7pm Coach Cokie Lepinski

Lucas Valley Workouts

We have a theme approach for each day. Coaches have the freedom to either use the workout listed or will pick or design a workout matching the theme for the day. If you are a satellite swimmer, follow along with these workouts or choose from our many workout options in our Dropbox folder. Have fun!

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-17 Freestyle #470 700 Ladder 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 3-18 Stroke or IM #525 Stroke IM 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 3-19 Speed/Sprint #485 Sprint Max Effort 5:30-6:45 AM Cokie 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 3-20 Technique Focus #249 Crowded Lanes OW Focus 5:30-6:45 AM Cokie 7:00-8:15 AM Freestyle Clinic OW emphasis 8:15-9:30 AM Cokie
Sat 3-21 Mixed Bag #526 Descending Broken 1000 7:00-8:30 AM Cokie

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
3-29-15 CAL Aquatic Masters Meet UC Berkeley Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant reg closes April 1
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Mar 072015
 

JCC Workouts

Day Date Time Coach
Tuesday 3-10 6-7pm Coach Shari Cruse
Thursday 3-12 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches have the freedom to either use the workout listed or will pick or design a workout matching the theme for the day. If you are a satellite swimmer, follow along with these workouts or choose from our many workout options in our Dropbox folder. Have fun!

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-10 Freestyle #490 4-3-2-1 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 3-11 Stroke or IM #472 All Strokes Aerobic 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 3-12 Speed/Sprint #482 Sprint 25 50 75 5:30-6:45 AM Cokie 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 3-13 Technique Focus #457 Two Minute Swims 5:30-6:45 AM Cokie 7:00-8:15 AM Starts Clinic with Cokie 8:15-9:30 AM Susie
Sat 3-14 Mixed Bag #484 Crowded Pool 7:00-8:30 AM Nicole

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
3-14-15 Rinconada SCY Palo Alto Pac Masters Club Assistant
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Feb 282015
 

JCC Workouts

Day Date Time Coach
Tuesday 3-3 6-7pm Coach Shari Cruse
Thursday 3-5 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches have the freedom to either use the workout listed or will pick or design a workout matching the theme for the day. If you are a satellite swimmer, follow along with these workouts or choose from our many workout options in our Dropbox folder. Have fun!

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-3 Freestyle #522 Free Pacing 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 3-4 Stroke or IM #400 Pacing for IM or Free 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 3-5 Speed/Sprint #520 Sprint HIIT or USRPT 5:30-6:45 AM Cokie 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 3-6 Technique Focus #519 Easy Aerobic 5:30-6:45 AM Cokie 7-00-8:15 AM Cokie Turns (maybe Starts too) 8:15-9:30 AM Buffy
Sat 3-7 Mixed Bag #512 Mixed Bag Aerobic 7:00-8:30 AM Nicole

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
3-14-15 Rinconada SCY Palo Alto Pac Masters Club Assistant
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Feb 212015
 

JCC Workouts

Day Date Time Coach
Tuesday 2-24 6-7pm Coach Shari Cruse
Thursday 2-26 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches have the freedom to either use the workout listed or will pick or design a workout matching the theme for the day. If you are a satellite swimmer, follow along with these workouts or choose from our many workout options in our Dropbox folder. Have fun!

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 2-24 Freestyle #451 Mixing it Up 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 2-25 Stroke or IM #437 IM Ladder 5:30-6:45 AM Nicole 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 2-26 Speed/Sprint #485 Sprint Max Effort 5:30-6:45 AM Buffy 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 2-27 Technique Focus #425 Breast Arms & 50s 5:30-6:45 AM Buffy No 7AM Workout 8:15-9:30 AM Buffy
Sat 2-28 Mixed Bag #452 50 50S 7:00-8:30 AM Susie

 

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
2-22-15 The City Mile San Francisco Pac Masters Club Assistant
3-14-15 Rinconada SCY Palo Alto Pac Masters Club Assistant
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX reg closes March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here
Feb 142015
 

JCC Workouts

Day Date Time Coach
Tuesday 2-17 6-7pm Coach Shari Cruse
Thursday 2-19 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches will pick or design a workout matching the theme. If you are a satellite swimmer, you can find over 600 workouts in our Dropbox folder. Have fun!

Day Date Theme Time Time Time
Tues 2-17 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 2-18 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 2-19 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 2-20 Technique Focus 5:30-6:45 AM 7:00 Stroke Clinic Backstroke 8:15-9:30 AM
Sat 2-21 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #496 The 3-2 Series
  2. #384 Stroke 200s
  3. #392 Broken 1000 (or a USRPT workout)
  4. #461 Speed & Kicking (7AM Friday this week we have a Backstroke Clinic)
  5. #162 Stroke Mix

General Coaching Schedule at Lucas Valley and JCC

Tuesdays Wednesdays Thursdays Fridays Saturdays
5:30 AM Nicole 5:30 AM Cokie 5:30 AM Cokie 5:30 AM Cokie
7:00 AM Nicole 7:00 AM Susie 7:00 AM Buffy 7:00 AM Cokie or sub
8:15 AM Marlon 8:15 AM Susie 8:15 AM Marlon 8:15 AM Buffy
6PM JCC Shari 6PM JCC Shari

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
2-22-15 The City Mile San Francisco Pac Masters Club Assistant
3-14-15 Rinconada SCY Palo Alto Pac Masters Club Assistant
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX US MastersReg closes March 23rd.
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.
Feb 072015
 

JCC Workouts

Day Date Time Coach
Tuesday 2-10 6-7pm Coach Shari Cruse
Thursday 2-12 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches will pick or design a workout matching the theme. If you are a satellite swimmer, you can find over 600 workouts in our Dropbox folder. Have fun!

Day Date Theme Time Time Time
Tues 2-10 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 2-11 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 2-12 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 2-13 Technique Focus 5:30-6:45 AM 7:00 AM No Workout 8:15-9:30 AM
Sat 2-14 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #389 Sprint Freestyle
  2. #380 Free & IM
  3. #228 Sprint 25s & 50s
  4. #83 Backstroke
  5. #401 Pyramid Swims

General Coaching Schedule at Lucas Valley and JCC

Tuesdays Wednesdays Thursdays Fridays Saturdays
5:30 AM Nicole 5:30 AM Cokie 5:30 AM Cokie 5:30 AM Cokie
7:00 AM Nicole 7:00 AM Susie 7:00 AM Buffy 7:00 AM Cokie or sub
8:15 AM Marlon 8:15 AM Susie 8:15 AM Marlon 8:15 AM Buffy
6PM JCC Shari 6PM JCC Shari

Upcoming Open Water Competitions:

Date Distances Location Info Link Reg Link
5-16-15 500 & 1-mile Spring Lake Santa Rosa Pac Masters Club Assistant
6-6-15 500 1-mile & 2-mile Lake Berryessa Pac Masters Club Assistant
6-13/14-15 all kinds! Lake Del Valle Pac Masters Club Assistant

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
2-22-15 The City Mile San Francisco Pac Masters Club Assistant
3-14-15 Rinconada SCY Palo Alto Pac Masters Club Assistant
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
4-10/12-15 Pac Masters SCY Champs Moraga Pac Masters Club Assistant
4-23/26-15 USMS SCY Nationals San Antonio TX US MastersReg closes March 23rd.
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.