Coach Cokie

Feb 062016
 

This is a “2-block” week in our training program (moderate)

Always keep an eye on our Facebook page for any possible last minute pool closures or issues. If you don’t use Facebook, click this tab which draws in feeds from our postings on Facebook. 

Workouts

Day Date Time Coach
Monday 2-8 6-7 pm Coach Shari Cruse
Wednesday 2-10 6-7 pm Coach Shari Cruse


IVC Workouts

Day Date Intensity WO # Time & Coach
Mon 2-8 2 Moderate #433 5:30-6:30 AM Shari-Cokie
Tue 2-9 4 Work It! #4-1 5:30-6:30 AM Shari-Cokie
Weds 2-10 No Workout 
Thurs 2-11 3 Hard #3-2 5:30-6:30 AM Shari-Cokie 
Fri 2-12 4 Work It! #4-2 5:30-6:30 AM Shari-Cokie
Sat 2-13 1 Easy #1-3 10-11:30 AM Shari


Lucas Valley Workouts

Day Date Intensity WO # Time & Coach Time & Coach
Tues 2-9 4 Work It! #4-1 5:30-6:30 AM Buffy 8:15-9:30 AM Buffy
Weds 2-10 2 Moderate #462 5:30-6:30 AM Buffy 8:15-9:30 AM Buffy
Thurs 2-11 3 Hard #3-2 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 2-12 4 Work It! #4-2 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 2-13 1 Easy #1-3 7:00-8:30 AM Shari

For upcoming Swim Meets & Open Water Competitions:

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

Jan 302016
 

This is a “1-block” week in our training program (easy recovery)

Always keep an eye on our Facebook page for any possible last minute pool closures or issues. If you don’t use Facebook, click this tab which draws in feeds from our postings on Facebook. 

Workouts

Day Date Time Coach
Monday 2-1 6-7 pm Coach Shari Cruse
Wednesday 2-3 6-7 pm Coach Shari Cruse


IVC Workouts

We are able to resume workouts Tuesday Feb 2nd at IVC!!

Day Date Intensity WO # Time & Coach
Mon 2-1 2 Moderate #581 No Workout – pool open to us 2-2-16
Tue 2-2 3 Hard #526 5:30-6:30 AM Susie
Weds 2-3 No Workout 
Thurs 2-4 3 Hard #496 5:30-6:30 AM Susie 
Fri 2-5 1 Easy #1-2 5:30-6:30 AM Susie
Sat 2-6 3 Hard #623 10-11:30 AM Susie


Lucas Valley Workouts

Day Date Intensity WO # Time & Coach Time & Coach
Tues 2-2 3 Hard #526 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 2-3 1 Easy Rec #1-1 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 2-4 3 Hard #496 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 2-5 1 Easy #1-2 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 2-6 3 Hard #623 7:00-8:30 AM Shari

For upcoming Swim Meets & Open Water Competitions:

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

Jan 232016
 

A “4-Block” week in our training plan (a “Work It!” week)


JCC Workouts

Day Date Time Coach
Monday 1-25 6-7 pm Coach Shari Cruse
Wednesday 1-27 6-7 pm Coach Shari Cruse


IVC Workouts

IVC still closed but repairs are underway and we hope IVC is open the first or second week of February

Day Date Intensity WO # Time & Coach
Mon 1-25 4 Work It! #615 5:30-6:30 AM Canceled
Tue 1-26 3 Hard #533 5:30-6:30 AM Canceled
Weds 1-27 No Workout 
Thurs 1-28 1 Easy Rec #232 5:30-6:30 AM Canceled 
Fri 1-29 3 Hard #515 5:30-6:30 AM Canceled
Sat 1-30 4 Work It! #608 10-11:30 AM Canceled but we will still try for a grub gathering at Vintage Oaks after the Lucas Valley workout that ends at 8:30 


Lucas Valley Workouts

Day Date Intensity WO # Time & Coach Time & Coach
Tue 1-26 3 Hard #533 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 1-27 4 Work It! #225 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 1-28 1 Easy Rec #232 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 1-29 3 Hard #515 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 1-30 4 Work It! #608 7:00-8:30 AM Shari – meet at Vintage Oaks Panera Bread following this workout for a grub get together

For upcoming Swim Meets & Open Water Competitions:

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

Jan 162016
 

A “2-Block” week in our training plan (moderate)


JCC Workouts

Day Date Time Coach
Monday 1-18 no workout – JCC holiday
Wednesday 1-20 6-7 pm Coach Shari Cruse


IVC Workouts

IVC is still closed and no date given for an opening. Anticipate that we are out for the rest of January. 

Day Date Intensity WO # Time & Coach
Mon 1-18 canceled
Tue 1-19 canceled
Weds 1-20 No Workout 
Thurs 1-21 canceled
Fri 1-22 canceled
Sat 1-23 canceled


Lucas Valley Workouts

Day Date Intensity WO # Time & Coach Time & Coach
Tue 1-19 4 Work It! #499 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 1-20 2 Moderate #580 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 1-21 3 Hard #459 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 1-22 4 Work It! #495 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 1-23 1 Easy Rec #268 7:00-8:30 AM Shari

For upcoming Swim Meets & Open Water Competitions:

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

Jan 112016
 

MusclesAs swimmers, we often feel pretty fit and definitely have a bias toward being in the water for our exercise. But, it is critically important to your health and well-being to also incorporate land-based training. You need to establish and maintain strength, stretching and balance (which goes as we age).

Doing so will really help your swimming and especially help your shoulders which can take quite a beating in the pool. It’s also a nice way to simply change things up. You might surprise yourself with how good it feels, so give it a go!

We’re no different than pitchers with our astronomical repetition count on those shoulders. Think I’m kidding? Next time you are in the pool, count just your freestyle strokes. Every single freestyle stroke. Now multiply that by how many workouts you do each week, each month, each year. Yeah, it really adds up.

Help your shoulders, improve your core stability, and strengthen your hips, glutes and legs by doing land-based exercises. You don’t need to have a gym membership. Hiking, walking, and running are good, but sometimes you don’t have that much time. So make the most out of the time you have and try incorporating workout options you can do right in your own home.

For a no-cost option look no further than Darbee.com. I stumbled on this site recently and am blown away by the number of offerings they have. You can do the workout straight from their web browser or download a PDF of that day’s challenge. There are hundreds of workouts here and many require no equipment at all. Be sure and read Darbee’s overview and instruction manual before you set off doing the routines. And, know your limits! Start small and build. After all, we don’t want you missing any pool time, right?

Take the challenge and broaden your fitness horizons. You’ll love the feel and your swimming will probably improve if you stick with it. Happy exercising!

Here’s the link to get an overview of the variety of programs Darbee offers. http://darebee.com/programs.html

Here are some samples of the workouts you can download from Darbee. Each workout also lets you know who it is geared toward and what muscles are worked. How cool is that?

Hear Me Roar for Ladies

Purgatory HIIT Workout

Sun Salutation Yoga Workout