Coach Cokie

May 232015
 

Special Open Water Opportunity

We will hold a special Open Water Swim at Aquatic Park on Saturday, May 30th. Meet at Peet’s Coffee, Northgate Mall at 6:30 AM. We will grab a cup, carpool over, take a swim, grab a bite to eat and probably be home about 10AM. 


JCC Workouts

Day Date Time Coach
Tuesday 5-26 6-7pm Coach Shari Cruse
Thursday 5-28 6-7pm Coach Shari Cruse


IVC Workouts

Day Date Theme Time & Coach
Mon 5-25 Stroke or IM #43 5:30-6:45 AM Susie
Tue 5-26 Freestyle #12 5:30-6:45 AM Cokie
Weds 5-27 Stroke Mix #18 5:30-6:45 AM Cokie – rare Weds workout!
Thurs 5-28 Freestyle #29 5:30-6:45 AM Cokie
Fri 5-29 No Workout – Kids in Long Course with the whole pool
Sat 5-30 No Workout – Kids in Long Course with the whole pool. Come out to Aquatic Park!


Lucas Valley Workouts

Day Date Theme Time & Coach Time & Coach
Tues 5-26 Freestyle #12 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Weds 5-27 Stroke Mix #18 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Thurs 5-28 Freestyle #29 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Fri 5-29 Stroke Mix #23 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Sat 5-30 No Workout – Kids Meet. Come out to Aquatic Park!

For upcoming Swim Meets & Open Water Competitions:

Click on our Calendar tab and drop down to Upcoming Swim Events or just click these hyperlinks.

May 192015
 

We had a great time at the Senior Games meet at Stanford University this past weekend. Coach Cokie was joined by Joy Dahlgren in her first meet in over 40 years, along with Anice Flesh, Kim Bauer and Cassandra Coffee. Cassandra swam her first ever 100 fly and it was impressive! Everyone came away with some serious hardware (medals) and were all smiles.

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Joy getting ready for her 50 backstroke – which she won!

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Cassandra with Kayla. This was after finishing her 100 Fly. What a relief!

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The Gang: Cassandra, Cokie, Kim, Anice and Joy

2015 BASG Stanford 051715

May 162015
 

JCC Workouts

Day Date Time Coach
Tuesday 5-19 6-7pm Coach Shari Cruse
Thursday 5-21 6-7pm Coach Shari Cruse


IVC Workouts

Day Date Theme Time & Coach
Mon 5-18 Stroke or IM #297 5:30-6:45 AM Cokie
Tue 5-19 Freestyle #8 5:30-6:45 AM Cokie
Weds 5-20 Aerobic Mix #289 5:30-6:45 AM Susie – rare Weds workout!
Thurs 5-21 No Workout – Kids in Long Course with the whole pool
Fri 5-22 Mixed Bag #519 5:30-6:45 AM Susie
Sat 5-23 2-hour Special Check Off Challenge 10:00-noon Susie & Cokie


Lucas Valley Workouts

Day Date Theme Time & Coach Time & Coach
Tues 5-19 Freestyle #8 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Weds 5-20 Freestyle #279 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Thurs 5-21 Sprint #360 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Fri 5-22 Mixed Bag #519 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Sat 5-23 Freestyle #546 7:00-8:30 AM Marlon

For upcoming Swim Meets & Open Water Competitions:

Click on our Calendar tab and drop down to Upcoming Swim Events or just click these hyperlinks.

May 092015
 

JCC Workouts

Day Date Time Coach
Tuesday 5-12 6-7pm Coach Shari Cruse
Thursday 5-14 6-7pm CoachShari Cruse


IVC Workouts

Day Date Theme Time & Coach
Mon 5-11 Stroke or IM#361 5:30-6:45 AM Susie
Tue 5-12 Freestyle#166 5:30-6:45 AM Cokie
Thurs 5-14 Sprint#545 5:30-6:45 AMCokie
Fri 5-15 Mixed Bag#310 5:30-6:45 AM Cokie
Sat 5-16 Technique Focus#543 10:00-11:30 AM Cokie


Lucas Valley Workouts

Day Date Theme Time & Coach Time & Coach
Tues 5-12 Freestyle#166 5:30-6:45 AM Buffy 8:15-9:30 AMMarlon
Weds 5-13 Freestyle#338 5:30-6:45 AM Buffy 8:15-9:30 AMMarlon
Thurs 5-14 Sprint#545 5:30-6:45 AM Buffy 8:15-9:30 AMMarlon
Fri 5-15 Mixed Bag#310 5:30-6:45 AM Buffy 8:15-9:30 AMMarlon
Sat 5-16 Technique Focus#543 7:00-8:30 AMCokie

For upcoming Swim Meets & Open Water Competitions:

Click on our Calendar tab and drop down to Upcoming Swim Events or just click these hyperlinks.

May 052015
 

Dr. G. John Mullen is one of my favorite Dryland specialists out there. A swimmer himself, a physical therapist, and a guy that really understands how our bodies work, I find myself reading his blogs regularly. I come away knowing so much more. Today this landed in my reading feeds and the timing is perfect as I talked to a few swimmers about this subject this week. 

Many of us are week in our thoracic spine region. We cannot afford to be. So get off the couch and do these exercises! 
Thoracic Spine Mobility in Swimmers

May 052015
 

If you’ve never had the chance to do a Masters training camp, think of giving it a go. It can be a wonderful opportunity to immerse yourself in all things swimming. Check out these two 2015 opportunities.

USMS High Performance Camp in North Carolina. It runs August 22-27 in Greensboro, a beautiful facility and the site of a few USMS Nationals. I’ve had the opportunity to coach at the HPC twice (2012 and 2013) and it is a phenomenal experience. While it may seem pricey at $2000, you will definitely get your money’s worth here with dryland work, filming, state of the art technique work in all four strokes, starts and turns, plenty of water time and much more.

Here’s the link. USMS High Performance Camp

Also held in August is a training camp in Arizona. It runs August 18-21 in Flagstaff, Arizona and bills itself as a High Altitude Training Camp.

Here’s the link. Masters Swim Camp Arizona

May 022015
 

JCC Workouts

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


IVC Workouts

Day Date Theme Time & Coach
Mon 5-4 Stroke or IM #500 5:30-6:45 AM Susie
Tue 5-5 Freestyle #505 5:30-6:45 AM Cokie
Thurs 5-7 Sprint #520 5:30-6:45 AM Cokie
Fri 5-8 Mixed Bag #475  5:30-6:45 AM Cokie
Sat 5-9 Technique Focus #544 10:00-11:30 AM Cokie – parking issues! Riptides have Time Trials. We will be in the deep end.


Lucas Valley Workouts

Day Date Theme Time & Coach Time & Coach
Tues 5-5 Freestyle #505 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Weds 5-6 Stroke or IM #491 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Thurs 5-7 Sprint #520 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Fri 5-8 Mixed Bag #475 5:30-6:45 AM Buffy 8:15-9:30 AM Marlon
Sat 5-9 Technique Focus #544 7:00-8:30 AM Cokie

For upcoming Swim Meets & Open Water Competitions:

Click on our Calendar tab and drop down to Upcoming Swim Events or just click these hyperlinks.