Coach Cokie

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.
Feb 052015
 

27 Swymnuts did the 1-hour swim this year breaking 8 team records in the process. Best turnout yet! Results attached. Top Male was Marlon Woolf at 4470 yards. Top Female was Stacey Ellison at 4430 yards. Harriet Rodriguez, young at 75, did 3070 yards, breaking the old team record of 620 yards. Fantastic!

When USMS posts the final results with rankings, I will update our results to show the standings. You have until February 10th to official enter the event which you can do here: https://www.clubassistant.com/club/meet_information.cfm?c=1308&smid=5888

2015 One Hour Postal

Jan 312015
 

JCC Workouts

Day Date Time Coach
Tuesday 2-3 6-7pm Coach Shari Cruse
Thursday 2-5 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 2-3 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 2-4 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 2-5 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 2-6 Technique Focus 5:30-6:45 AM 7:00-8:15 AM Starts & Turns Clinic with Cokie 8:15-9:30 AM
Sat 2-7 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #201 Prep for 200s
  2. #204 Stroke Technique
  3. #520 Sprint HIIT
  4. #227 Stroke Mix & Technique
  5. #229 Speed Play

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
2-7-15 USF Valentine's Meet San Francisco Pac Masters Club Assistant
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 Masters Club Assistant
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.
Jan 252015
 

We are early in the short course yards season and some of us are trying to get in as many meets as we can before Nationals (April 23-26 in San Antonio, Texas). We headed over to San Francisco to attend the annual Fog City Quadrathon Meet at St. Ignatius High school. At this meet there are just four events, 50, 100, 200 & 500 Free and in Masters swimming you are allowed to swim non free events in freestyle (although your results are logged as if you swam freestyle). Some of us non freestylers like to do that to see where we stand at the beginning of the season in our other strokes. Mimi and Cokie did just that at this meet with Mimi trying out her backstroke and Cokie her breaststroke.

2015 Fog City SCY 012515

Jan 242015
 

JCC Workouts

Day Date Time Coach
Tuesday 1-27 6-7pm Coach Shari Cruse
Thursday 1-29 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!

This week we will be concentrating on conducting the USMS 1-hour postal swim. If you can’t make our planned holding of this on Saturday, 1/31, work with the coaches to see if we can get you scheduled in one of the other practices this week. You’ll need to bring your own counter who should be equipped with a stopwatch and sheet to record each 50 split. Ideally we will have one two a lane. The rules specify that there can be no more than 2 swimmers per lane.

Please contact Cokie to sign up for one of the three 1-hour time slots available to do the 1-hour swim on Friday Jan 30th or Saturday, January 31st. Remember to bring your own counter, recording sheet and stopwatch (we might have some extra stopwatches).

Day Date Theme Time Time Time
Tues 1-27 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-28 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-29 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-30 Technique Focus 5:30-6:45 AM 7:00-8:15 AM 1-Hour Swim but others welcome! 8:15-9:30 AM
Sat 1-31 One Hour Postal Swim 7AM & 8:15AM Primarily set for the 1-hour swimmers but you can take a chance and attend a paper-based workout where you will probably be in the outside lanes

Suggested workouts for our Satellite swimmers:

  1. #518 One Hour Swim Prep (Broken 1650 & more fun stuff)
  2. #183 Stroke Mix
  3. #165 Easy IM & Recovery Day (so you feel good about that 1 hour swim!)
  4. #169 Lengthen Your Stroke
  5. #194 500s

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
2-7-15 USF Valentine's Meet San Francisco Pac Masters Club Assistant
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 Masters Club Assistant
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.