Coach Cokie

Apr 122014
 

Sound the trumpets! Its time to begin taper for Nationals!!!!

  • Tuesday, April 15th – Taper #1
  • Wednesday, April 16th – Taper #2, Coach Susie Powell on deck
  • Thursday, April 17th – Taper #3
  • Friday, April 18th – Taper #4, Coach Susie Powell on deck
  • Saturday, April 19th – Taper #5

Taper workouts are written to include all swimmers. Even if you aren’t going to Nationals, we’ll take good care of you in the pool, so please do join us during this time. You can see the entire taper package on Dropbox in our folder where we store all the Swymnut workouts. If you need to be “re-invited” to Dropbox, let me know. The taper package is titled Swymnuts Taper 2014.

Those on taper should begin to scale back on some of their other fitness activities. This third week out you can continue them all (weight lifting, running, etc.) just be kind to your body and listen to the request for rest. :-)

 

Note to Drop In Swimmers not on our team:

Our little team is growing and our pool is filling up. With the return of the good weather, we anticipate many of our team’s seasonal swimmers will be returning to the water with us. If you are not with our team, please check in with our coaches to see if we can fit you in. Hate to do that to you, but first “dibs” to the water are for our team members and our monthly dues paying swimmers. Our most crowded workouts are Tuesdays and Saturdays with very little room in the pool. The other days are a bit lighter.

Apr 092014
 

taper-timeYahoo! Swimmers are practically doing back flips because we have reached Taper Time. Beginning Sunday, April 13th, we start the 3-week taper for the Nationals held May 1-4 in Santa Clara.

A taper can be anywhere from 2-3 weeks long. I start our taper 3 weeks out in concept more than in design. For those on the team, you will have received our Swymnut Taper Guide by email (if not, drop me an email). The Taper workouts are constructed to work for both those actually tapering and the rest of the team not heading to the meet. As we progress through the taper weeks, you’ll notice those on taper exiting the pool earlier than the rest of you. Dang, don’t you wish you were going to the meet now? Either way, our non meet goers will not be forgotten. We’ll take good care of all ya all!

The first week of taper keeps our yardage totals pretty close to our normal 1-hour practices where we usually see total yardage (including warm up and warm down) in the 2800-3200 range. In fact, the whole idea of a taper is to cut volume incrementally to about 60% of pre-taper values just before the big meet. The first week of taper is about sharpening our focus on race strategy and stroke technique. We have some longer rest periods in that week, but need to maintain our aerobic base. We begin to bring down yardage week two and reach that 60% mark in the third and final week.

We need to maintain intensity of training, which is why you see a lot of sprint work or speed work indicated. The good news is that we allow much more rest in our sprint sets. Intensity also comes in the form of focus, so there is a lot of emphasis on good push offs, quality stroke technique, race finishes, and lots of time to work starts and turns.

It is important to swim frequently the weeks before and during taper. While we do want you to listen to your body and rest it as needed, we also need you to maintain your feel for the water. Come to practice and we will work together to analyze what you need that day. Just stay in the water to maintain your connection to it!

Distance swimmers (doing 500 or more) can add a little more yardage to the taper workouts. Remember, the key is “what is your 60%” yardage value?

And don’t forget, this whole Masters Swimming is all about having fun and staying fit. Don’t take yourself too seriously! Don’t analyze things to death. Don’t worry. Go, enjoy, and swim the very best you can that day, that event. Relish in what you are able to do not in what you didn’t do. Your well being and happiness are not dependent on the outcome of your race, so don’t beat the crap out of yourself when you stumble in an event or even at an entire meet. Pick yourself up, dust yourself off, learn from your experience, and know that there will be many more swim meets down the road. It took me years to realize this and it is one of the most important lessons I’ve had to learn. Meets are now much more enjoyable than ever before and I hope they are for you as well!

Soreness often comes into play during taper. To understand why, check out this article from the Swim Sci folks:

Why am I Sore During Taper?

Apr 092014
 
Swimmers should definitely avoid stretch #2 and #4!

Swimmers should definitely avoid stretch #2 and #4!

I get a lot of questions about whether swimmers should stretch and which stretches they should do. I’m doing some research into this. I do know I’ve heard that “static stretching” is not beneficial in warm up and, in fact, can cause harm. I’ve also read that static stretching has a role and that would be in post workout. Here are some articles I found today while pursuing the web on this topic. Click the titles to jump to the online article. As I get more information and links, I’ll add to this posting.

General Static Stretching is a Waste of Time (a 4-part series)

Reasons Not to Stretch – NY Times

How does Static Stretching Affect an Athlete’s Performance?

 Top 5 Worst Stretching Mistakes

Apr 052014
 

One more week before we start tapering our swimmers for Nationals!

  • Tuesday, April 8th – #29 Distance Free
  • Wednesday, April 9th – #159 Sprint Free 1-hour. Could change, Coach Susie Powell on deck
  • Thursday, April 10th – Breaststroke Clinic with #426 Breaststroke Timing & IM
  • Friday, April 11th – #134 IM
  • Saturday, April 12th – #98 Distance Free. Could change, Coach Susie Powell on deck

 

Note to Drop In Swimmers not on our team:

Our little team is growing and our pool is filling up. With the return of the good weather, we anticipate many of our team’s seasonal swimmers will be returning to the water with us. If you are not with our team, please check in with our coaches to see if we can fit you in. Hate to do that to you, but first “dibs” to the water are for our team members and our monthly dues paying swimmers. Our most crowded workouts are Tuesdays and Saturdays with very little room in the pool. The other days are a bit lighter.

Mar 312014
 

Latest results listed here are from our Pacific Masters Champs this past weekend in Pleasanton. We took 14 swimmers who did 69 individual events and 6 relays. We ended up with 39 National Qualifying Times and 36 Team Records. We ranked 12th overall in a turnout of 69 teams. And, our women were super strong, ranking 10th of the 51 women’s teams. Bring on Nationals – we are ready!!

2014 All Meet Results

Mar 312014
 

Here are the relay team records for Swymnut Masters in a short course yards pool (25 yards in length). A split in red indicates a team record in that person’s age group (only relay lead off swims qualify).

Relay Type Age Group Relay Time Date Set Swimmer Age Stroke Split
200 Mixed Medley 18+ 1:56.75 2-9-14 Erica Sutherland 54 Back 31.79
Jack Naylor 28 Breast 29.71
Lea Reizman 23 Fly 29.09
Marlon Woolf 50 Free 26.16
200 Mixed Medley 25+ 2:05.69 2-9-14 Rebecca Arnold 35 Back 35.08
Bob Reed 48 Breast 33.22
Marty Winner 32 Fly 27.70
Cokie Lepinski 54 Free 29.69
200 Mixed Medley 35+ 2:28.53 2-9-14 Nancy Applegarth 51 Back.38.76
Paul Franjieh 37 Breast 33.80
Mary Piel 58 Fly 47.78
Mike Ward 54 Free 28.19
400 Mixed Free 18+ 4:05.64 3-29-14 Margaret De Somma 46 Leadoff 1:04.84
Lea Reizman 23 #2 1:01.92
Jack Naylor 28 #3 1:00.12
Marlon Woolf 50 Anchor 58.76
200 Free Women 25+ 2:17.32 3-30-14 Mimi Willard 60 Leadoff 35.74
Kate Eby 29 #2 35.02
Jane Mothersill 57 #3 32.86
Susie Powell 61 Anchor 33.70
200 Free Women 45+ 1:58.56 3-30-14 Cokie Lepinski 54 Leadoff 29.17
Erica Sutherland 54 #2 29.52
Cassandra Coffee 52 #3 30.56
Margaret De Somma 46 Anchor 29.31
400 Medley Women 25+ 5:52.55 3-30-14 Mimi Willard 60 Back 1:28.79
Kate Eby 29 Breast 1:36.75
Susie Powell 61 Fly 1:37.01
Cassandra Coffee 52 Free 1:10.00
400 Medley Women 45+ 5:07.75 3-30-14 Erica Sutherland 54 Back 1:15.38
Jane Mothersill 57 Breast 1:31.79
Cokie Lepinski 54 Fly 1:14.75
Margaret De Somma 46 Free 1:05.83
Mar 312014
 

Here are the relay team records for Swymnut Masters in a short course meters pool (25 meters in length). A split in red indicates a team record in that person’s age group (only relay lead off swims qualify).

Relay Type Age Group Relay Time Date Set Swimmer Age Stroke Split
200 Medley Women 200-239 2:33.34 9-22-13 Erica Sutherland 54 Back 37.51
Cokie Lepinski 54 Breast 41.58
Margaret De Somma 45 Fly 37.04
Jane Mothersill 56 Free 37.21
400 Free Women 200-239 5:33.72 10-12-13 Jane Mothersill 56 Leadoff 1:26.92
Mary Piel 57 #2 1:24.79
Vanessa Frank 34 #3 1:29.84
Cokie Lepinski 54 Anchor 1:12.17
Mar 312014
 

Here are the team records for the men of Swymnut Masters in a short course yards 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 man has participated in that event in that venue (25 yard pool).

Age Group Event Time Swimmer Age Date Set Meet
M 19-24 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
25-29 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly 28.11 Jack Naylor 28 3-29-14 Pac Champs Pleasanton
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast 29.80 Jack Naylor 28 3-9-14 CAL
100 Breast 1:05.85 Jack Naylor 28 3-9-14 CAL
200 Breast 2:27.61 Jack Naylor 28 3-29-14 Pac Champs Pleasanton
100 IM 1:02.96 Jack Naylor 28 3-9-14 CAL
200 IM 2:21.21 Jack Naylor 28 3-9-14 CAL
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 30-34 50 Free
100 Free 56.09 Marty Winner 32 2-9-14 USF
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 4450 yds Marty Winner 32 1-19-14 Lucas Valley
50 Fly 27.78 Marty Winner 32 2-9-14 USF
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
M 35-39 50 Free 26.55 Paul Franjieh 37 2-9-14 USF
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast 35.30 Paul Franjieh 37 2-9-14 USF
100 Breast
200 Breast
100 IM 1:12.56 Paul Franjieh 37 2-9-14 USF
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 40-44 50 Free 30.69 Jeff Turner 44 3-30-14 Pac Champs Pleasanton
100 Free 1:00.00 Anthony Shafer 40 2-9-14 USF
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 3175 yards Jeff Turner 44 1-19-2014 Lucas Valley
50 Fly 30.10 Anthony Shafer 40 2-9-14 USF
100 Fly 1:26.48 Jeff Turner 44 3-29-14 Pac Champs Pleasanton
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast 1:15.33 Anthony Shafer 40 2-9-14 USF
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 45-49 50 Free 27.09 Bob Reed 48 2-9-14 USF
100 Free 59.47 Bob Reed 48 2-9-14 USF
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 4325 yards Bob Reed 48 1-19-14 Lucas Valley
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast 34.02 Bob Reed 48 2-9-14 USF
100 Breast 1:13.77 Bob Reed 48 2-9-14 USF
200 Breast
100 IM 1:07.28 Bob Reed 48 2-9-14 USF
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 50-54 50 Free 25.75 Marlon Woolf 50 3-30-14 Pac Champs Pleasanton
100 Free 58.17 Marlon Woolf 50 1-26-14 Fog City & CAL!
200 Free 2:10.74 Marlon Woolf 50 3-15-14 CAL
500 Free
1000 Free
1650 Free
1-Hour Postal 3600 yds Steve Rule 54 1-19-14
50 Fly 28.39 Marlon Woolf 50 3-15-14 & 3-29-14 CAL & Pac Champs Pleasanton
100 Fly
200 Fly
50 Back 32.68 Marlon Woolf 50 3-9-14 CAL
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 55-59 50 Free 27.51 Nick Winer 56 3-30-14 Pac Champs Pleasanton
100 Free 1:02.13 Nick Winer 56 3-30-14 Pac Champs Pleasanton
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 3327 yds Eric Steger 55 1-19-14 Lucas Valley
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 60-64 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 65-69 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 70-74 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 75-79 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 80-84 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 85-89 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 90-94 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
M 95-99 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal

 

Mar 312014
 

Here are the team records for the women of Swymnut Masters in a short course yards 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 yard pool).

Age Group Event Time Swimmer Age Date Set Meet
W 19-24 50 Free 27.18 Lea Reizman 23 3-9-14 CAL
100 Free 59.71 Lea Reizman 23 2-9-14 USF
200 Free 2:16.31 Jenny Garanina 21 3-9-14 CAL
500 Free 6:09.24 Jenny Garanina 21 3-9-14 CAL
1000 Free
1650 Free
1-Hour Postal
50 Fly 29.31 Lea Reizman 23 2-9-14 USF
100 Fly 1:07.32 Jenny Garanina 21 3-9-14 CAL
200 Fly
50 Back 32.90 Lea Reizman 23 2-9-14 USF
100 Back 1:12.23 Kayla Coffee 21 3-9-14 CAL
200 Back
50 Breast
100 Breast
200 Breast
100 IM 1:12.08 Lea Reizman 23 3-29-14 Pac Champs Pleasanton
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
25-29 50 Free 32.26 Tiffany Tegeler 28 2-9-14 USF
100 Free 1:14.34 Tiffany Tegeler 28 2-9-14 USF
200 Free 2:41.19 Kate Eby 29 3-28-14 Pac Champs Pleasanton
500 Free 7:00.36 Kate Eby 29 1-26-14 Fog City
1000 Free 14:23.81 Kate Eby 29 3-30-14 Pac Champs Pleasanton
1650 Free 24:10.41 Kate Eby 29 3-28-14 Pac Champs Pleasanton
1-Hour Postal 3900 yds Kate Eby 29 1-19-14 Lucas Valley
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast 44.07 Kate Eby 29 1-26-14 Fog City
100 Breast 1:35.37 Kate Eby 29 3-9-14 CAL
200 Breast 3:19.31 Kate Eby 29 3-15-14 Rinconada
100 IM 1:41.67 Crystal Pinkston 28 2-9-14 USF
200 IM
400 IM
2250 DAM Brute Squad Postal 36:26.46 Kate Eby 29 Nov 2013 Lucas Valley
400 Kick For Time Postal
W 30-34 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 35-39 50 Free 30.36 Rebecca Arnold 35 2-9-14 USF
100 Free 1:06.09 Rebecca Arnold 35 3-9-14 CAL
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back 35.08 Rebecca Arnold 35 2-9-14 USF (relay lead off)
100 Back
200 Back
50 Breast 36.06 Rebecca Arnold 35 3-9-14 CAL
100 Breast
200 Breast
100 IM 1:15.90 Rebecca Arnold 35 3-9-14 CAL
200 IM
400 IM
2250 DAM Brute Squad Postal 35:50.99 Heather Walsh 35 Nov 2013 RHC
400 Kick For Time Postal
W 40-44 50 Free 31.09 Nicole Coll 44 2-9-14 USF
100 Free 1:11.61 Nicole Coll 44 2-9-14 USF
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 3345 yds Nicole Coll 44 1-13-14 RHC
50 Fly 36:67 Nicole Coll 44 2-9-14 USF
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast 44.26 Nicole Coll 44 2-9-14 USF
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal 8:02.07 Nicole Coll 44 Dec 2013 RHC
W 45-49 50 Free 29.78 Margaret De Somma 45 1-26-14 Fog City
100 Free 1:04.63 Margaret De Somma 46 3-15-14 Rinconada
200 Free 2:29.39 Margaret De Somma 45 1-26-14 Fog City
500 Free
1000 Free
1650 Free
1-Hour Postal 3225 yds Suzie Steinmetz 49 1-13-14 RHC
50 Fly 30.40 Margaret De Somma 46 3-15-14 Rinconada
100 Fly
200 Fly
50 Back 40.14 Margaret De Somma 46 3-29-14 Pac Champs Pleasanton
100 Back
200 Back
50 Breast 45.08 Lisa Raymond 48 2-9-14 USF
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal 9:02.37 Janet Cho 48 Dec 2013 RHC
W 50-54 50 Free 28.51 Erica Sutherland 53 4-6-13 Pac Champs Moraga
100 Free 1:04.24 Erica Sutherland 53 4-6-13 Pac Champs Moraga
200 Free 2:18.80 Cokie Lepinski 54 3-28-14 Pac Champs Pleasanton
500 Free 6:16.53 Cokie Lepinski 53 4-6-13 Pac Champs Moraga
1000 Free
1650 Free
1-Hour Postal 3350 yds Nancy Applegarth 51 1-19-14
50 Fly 30.34 Erica Sutherland 53 4-6-13 Pac Champs Moraga
100 Fly 1:14.23 Cokie Lepinski 54 3-29-14 Pac Champs Pleasanton
200 Fly
50 Back 31.23 Erica Sutherland 53 4-6-13 Pac Champs Moraga
100 Back 1:10.53 Erica Sutherland 53 4-6-13 Pac Champs Moraga
200 Back 2:38.37 Cokie Lepinski 53 4-6-13 Pac Champs Moraga
50 Breast 37.62 Erica Sutherland 54 3-30-14 Pac Champs Pleasanton
100 Breast 1:22.85 Cokie Lepinski 54 3-15-14 Rinconada
200 Breast 2:55.79 Cokie Lepinski 54 3-29-14 Pac Champs Pleasanton
100 IM 1:09.68 Erica Sutherland 53 4-6-13 Pac Champs Moraga
200 IM 2:40.65 Cokie Lepinski 54 3-30-14 Pac Champs Pleasanton
400 IM
2250 DAM Brute Squad Postal 32:44.18 Cokie Lepinski 54 Nov 2013 RHC
400 Kick For Time Postal 7:35.52 Cokie Lepinski 54 Dec 2013 RHC
W 55-59 50 Free 34.19 Jane Mothersill 57 1-11-14 Santa Rosa Flower Power
100 Free 1:13.35 Jane Mothersill 57 3-29-14 Pac Champs Pleasanton
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 3650 yds Mary Piel 58 1-19-14 Lucas Valley
50 Fly 40.02 Jane Mothersill 57 1-11-14 Santa Rosa Flower Power
100 Fly
200 Fly
50 Back 42.12 Jane Mothersill 57 2-9-14 USF (relay lead off)
100 Back 1:27.96 Jane Mothersill 57 3-30-14 Pac Champs Pleasanton
200 Back
50 Breast 45.02 Jane Mothersill 57 1-11-14 Santa Rosa Flower Power
100 Breast 1:32.63 Jane Mothersill 56 4-6-13 Pac Champs Moraga
200 Breast 3:17.89 Jane Mothersill 57 3-15-14 Rinconada
100 IM 1:22.65 Jane Mothersill 57 3-29-14 Pac Champs Pleasanton
200 IM 3:05.04 Jane Mothersill 57 3-30-14 Pac Champs Pleasanton
400 IM
2250 DAM Brute Squad Postal 39:17.91 Mary Piel 57 Nov 2013
400 Kick For Time Postal 8:20.00 Jane Mothersill 57 Dec 2013
W 60-64 50 Free 33.43 Susie Powell 61 3-30-14 Pac Champs Pleasanton
100 Free 1:12.51 Susie Powell 61 3-30-14 Pac Champs Pleasanton
200 Free 2:47.46 Mimi Willard 60 3-28-14 Pac Champs Pleasanton
500 Free 7:06.09 Susie Powell 61 3-29-14 Pac Champs Pleasanton
1000 Free
1650 Free
1-Hour Postal 3740 yds Susie Powell 61 1-15-14 RHC
50 Fly
100 Fly 1:33.03 Susie Powell 61 3-29-14 Pac Champs Pleasanton
200 Fly
50 Back 41.65 Susie Powell 3-29-14 Pac Champs Pleasanton
100 Back 1:28.79 Mimi Willard 60 3-30-14 Pac Champs Pleasanton RLO
200 Back 3:09.85 Mimi Willard 60 3-29-14 Pac Champs Pleasanton
50 Breast
100 Breast
200 Breast 3:55.01 Mimi Willard 60 3-15-14 Rinconada
100 IM 1:29.37 Susie Powell 61 3-29-14 Pac Champs Pleasanton
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal 12:15.00 Nancy Petranto 60 Dec 2013 RHC
W 65-69 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 70-74 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 75-79 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal 2450 yds Anice Flesh 77 1-19-14 Lucas Valley
50 Fly 1:02.59 Anice Flesh 77 2-9-14 USF
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast 2:09.03 Anice Flesh 77 2-9-14 USF
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 80-84 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 85-89 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 90-94 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
W 95-99 50 Free
100 Free
200 Free
500 Free
1000 Free
1650 Free
1-Hour Postal
50 Fly
100 Fly
200 Fly
50 Back
100 Back
200 Back
50 Breast
100 Breast
200 Breast
100 IM
200 IM
400 IM
2250 DAM Brute Squad Postal
400 Kick For Time Postal
 

 

 

 

 

 

 

 

 

 

 

[/table]

Mar 292014
 

Workouts for the week of March 30th through April 5th.

We are fresh back from our Pacific Masters Champs and have two weeks to keep workouts going fairly strong before beginning our taper the week of April 13th.

On Tuesday, April 1st, I celebrate my 1 year anniversary with the Lucas Valley group. What an incredible year it has been! We’ve grown from 12 there to now having 82 registered members with this team. Whoa!

  • Tuesday, April 1st – #488 Free Middle Distance
  • Wednesday, April 2nd – #449 Sprint by 3s – may change, Coach Susie Powell on deck
  • Thursday, April 3rd – Backstroke Clinic using #421 Back Technique & Dolphin Kick
  • Friday, April 4th – #410 IM – may change, Coach Susie Powell on deck
  • Saturday, April 5th – #305 Stroke Focus 200s

Note to Drop In Swimmers not on our team:

Our little team is growing and our pool is filling up. With the return of the good weather, we anticipate many of our team’s seasonal swimmers will be returning to the water with us. If you are not with our team, please check in with our coaches to see if we can fit you in. Hate to do that to you, but first “dibs” to the water are for our team members and our monthly dues paying swimmers. Our most crowded workouts are Tuesdays and Saturdays with very little room in the pool. The other days are a bit lighter.