Coach Cokie

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 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 No 7:00-8:15 AM 8:15-9:30 AM
Sat 1-31 One Hour Postal Swim 5:30-6:30 AM 6:45-7:45 AM 8:00-9:00 AM

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
Jan 172015
 

JCC Workouts

Day Date Time Coach
Tuesday 1-20 6-7pm Coach Shari Cruse
Thursday 1-22 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 1-20 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-21 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-22 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-23 Technique Focus 5:30-6:45 AM No 7:00-8:15 AM 8:15-9:30 AM
Sat 1-24 Mixed Bag 7:00-8:30 AM only with Coach Shari Cruse!

Suggested workouts for our Satellite swimmers:

  1. #117A Timed 15-min Swims  (keep working toward the 1 hour swim!)
  2. #167 Recovery & Easy Speed
  3. #131 Sprint IM
  4. #489 200 Free Day
  5. #516 Descending Free

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
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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
Jan 142015
 

I have been using USRPT since June 2014 as have a few swimmers on our Swymnut Masters team. To help my swimmers, I created this written guide that has undergone several revisions. Each time I update this guide, I will post a copy of it here. You can obtain a copy by clicking the image below.

Feel free to contact me about your own experiences with USRPT. We all learn from each other!

Ultra Short Race Pace Training Guide v3.5

Jan 122015
 

Party time at Flower Power 2015NUTS at FLower Power 2015

Elizabeth Start 3

We had a terrific time at the Santa Rosa Flower Power Meet this past Saturday (January 10, 2015). Eight Swymnuts competed and were joined by Coach Shari Cruse and Coach Cokie Lepinski. 11 new team records were set which is pretty remarkable for the first meet of 2015 and in a pool that is not exactly known for achieving very good times! Congratulations to all our swimmers!

 

2015 Flower Power SCY 011015

Jan 102015
 

JCC Workouts

Day Date Time Coach
Tuesday 1-13 6-7pm Coach Shari Cruse
Thursday 1-15 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 1-13 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-14 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-15 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-16 Technique Focus 5:30-6:45 AM 7:00-8:15 AM Fly Clinic 8:15-9:30 AM
Sat 1-17 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #91 More Pacing Work (keep working toward the 1 hour swim!)
  2. #93 IM & Free
  3. #84 Sprint Free
  4. #92 Short Axis
  5. #94 Long Axis

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 7AM Fly Clinic Cokie 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
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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
Jan 032015
 

JCC Workouts

Day Date Time Coach
Tuesday 1-6 6-7pm Coach Shari Cruse
Thursday 1-8 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 1-6 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-7 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-8 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-9 Technique Focus 5:30-6:45 AM No 7:00-8:15 AM 8:15-9:30 AM
Sat 1-10 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #25 Distance Free (keep working toward the 1 hour swim!)
  2. #23 Stroke Mix Aerobic
  3. #7 Sprints & Kicking
  4. #72 Fly & Free
  5. #81 Distance Free

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 swims:

  • none

Upcoming swim meets:

Date Meet Location Info Link Reg Link
1-10-15 Flower Power Santa Rosa Pac Masters Club Assistant
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
Dec 272014
 

JCC Workouts

Day Date Time Coach
Tuesday 12-30 6-7pm Coach Shari Cruse
Thursday 1-1 no workout!

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 12-30 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-31 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM No 8:15-9:30 AM
Thurs 1-1 Swim Palooza! 8-11 AM Only
Fri 1-2 Easy Recovery Day No 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Sat 1-3 Mixed Bag 7:00-8:30 AM only

Swim Palooza Defined

We’ll have four options within the single workout which I’ve heard called the Swim-Palooza. This is designed for you to swim/kick/pull or do whatever you want to d0–all on a one minute forty second interval.

  • 100 x 100s on 100 (1:40) for a whopping 10,000 yards! OR
  • 100 x 75s on 1:40 for 7,500 yards! OR
  • 100 x 50s on 1:40 for 5,000 yards! OR
  • 100 x 25s on 1:40 for 2,500 yards!
  • Of course you will be able to stop when you want. After all, this is Masters Swimming! You do not have to complete the set to full yardage. But if you do, you get some serious bragging points. And this way everyone will be on the same timeline!

Suggested workouts for our Satellite swimmers:

  1. #192 1650 Options
  2. #183 Stroke Mix
  3. Try the above Swim Palooza!
  4. #198 Easy Recovery Workout (especially if you did a BIG Palooza!)
  5. #201 Prep for 200s

Upcoming open water swims:

  • none

Upcoming swim meets:

Date Meet Location Info Link Reg Link
1-10-15 Flower Power Santa Rosa Pac Masters Club Assistant
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
Dec 202014
 

Lucas Valley Workouts

We have a themes 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 12-23 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-24 Stroke/IM 5:30-6:45 AM No 7:00-8:15 AM No 8:15-9:30 AM
Thurs 12-25 No practices – Merry Christmas!
Fri 12-26 Focus on Technique No 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Sat 12-27 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #168 Middle Distance
  2. #173 Fly with Stroke Mix
  3. #180 Speed Work (or USRPT)
  4. #169 Lengthen Your Stroke
  5. #167 Recovery & Easy Speed

Upcoming open water swims:

  • none

Upcoming swim meets:

Date Meet Location Info Link Reg Link
1-10-15 Flower Power Santa Rosa Pac Masters Club Assistant
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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
3-29-15 CAL Aquatic Masters Meet UC Berkeley Pac Masters Club Assistant
Dec 172014
 

2015 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

 ….

2015 Swim Meet Competitions:

Date Meet Location Info Link Reg Link
1-24-15 TOC Mile San Francisco Pac Masters Club Assistant
1-25-15 Fog City Quadrathon San Francisco Pac Masters Club Assistant
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