Coach Cokie

Apr 302016
 

We are focusing on open water and  getting our distance swimmers and triathletes ready for their events. But never fear, if you love non-free sets, we have them in there too!

In a few weeks, as the weather improves and the waters warm up, we will start posting some organized open water practices in Aquatic Park, Bel Marin Keys, and out in the waters off Paradise Park and China Camp. We may also see if anyone is interested in carpooling up to Lake Sonoma for an open water practice. 


Always keep an eye on our team’s 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 5-2 6-7 pm Coach Shari Cruse – with a get together after practice!
Wednesday 5-4 6-7 pm Coach Shari Cruse


IVC Workouts

We are running some special Wednesday workouts through the end of May to make up for some of the closures at IVC.

Day Date WO # Time & Coach
Mon 5-2 #179A 5:30-6:30 AM Cokie 
Tue 5-3 #363 5:30-6:30 AM Cokie
Weds 5-4 #635 5:30-6:30 AM Cokie
Thurs 5-5 #551 5:30-6:30 AM Cokie
Fri 5-6 #489 5:30-6:30 AM Cokie
Sat 5-7 None – Swim Meet at IVC
Sat 5-7 ALTS Graduation Day at Novato High 11:30-12:30 for the pool time. Come celebrate with us!


Lucas Valley Workouts

Day Date WO # Time & Coach Time & Coach
Tue 5-3 #363 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 5-4 #635 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 5-5 #551 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 5-6 #489 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 5-7 #581 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.

Apr 282016
 
You may have seen or even tried Glukos Energy products that Coaches Marlon and Shari have distributed at our practices. They have a variety of products that taste good and really work! While you may not need them for one of our one-hour practices, we do think that they are a terrific fit when you are doing longer workouts that demand more from your body such as: a long swim workout; an open water swim of 30 minutes or longer; a long bike ride or runs.

 

We are working with Glukos Energy to have them be our official energy product sponsor which will allow our team members to purchase Glukos product at a discount. They also plan to provide a variety of their products at future clinics and special team events. Stay tuned here for a direct link to a portal to place your order at our team’s discount pricing.

 

Meanwhile, here is some information about Glukos from them:

 


The story of GLUKOS

GLUKOS founder Mark Jensen, a former collegiate runner and Ironman competitor, realized there was a gap in the energy product market. This led him to extensive research and development to find the optimum source of energy that was both healthy and effective for athletes, similar to an oral IV. GLUKOS is similar to an IV because it contains the same basic ingredients, including water, glucose and electrolytes like potassium. Glucose is the only fuel the human body can use to produce natural energy unlike other energy products that contain High Fructose Corn Syrup, which actually creates lactic acid, and triglycerides in the muscles that hurt performance and recovery, caffeine which artificially increases the heart rate and causes dehydration, and artificial sweetener. GLUKOS is available in five different products, including gel, powder, tablet, gummy and bar.GLUKOS is made with glucose—the form of energy used by all life on earth, and the only energy your body can really use. The more strenuous the activity, the more glucose your body requires. GLUKOS gives your body the fuel it needs to perform at its best. Because our bodies use glucose naturally, Glukos products have immediate absorption into your bloodstream. This begins through the cell walls of your mouth. Your body immediately assimilates glucose for use as energy, all other carbohydrates have to be digested, they eventually convert to glucose through with a couple of bad by-products like triglycerides and lactic acid. The digestive process takes time and energy. In many cases athletes don’t have the luxury of extra time or extra energy. All Glukos products taste amazing, because they are made with all natural ingredients. No weird aftertaste or difficult to digest additives. Athletes that typically have GI issues with other nutrition just don’t get those issues with Glukos!

image-1

The Glycemic Index* – The GI represents the total rise in a person’s blood sugar level (fuel) following consumption of food or drink. Baseline is 100, Blood draws were administered every 15 minutes to athletes. You can see glucose gets absorbs much faster into the bloodstream and sustains over a longer period of time because our bodies utilize it much more efficiently than any other carbohydrate…periodimage

Apr 282016
 

We are incredibly excited to have Sutter Health Novato Community Hospital Bone & Joint Program as our official Health Care Sponsor! In 2016 we formed a partnership with them and they helped to fund our first-ever Adult Learn-to-Swim Program. On top of that, they will sponsor us annually at events such as ALTS, clinics, etc.

Here’s a little bit about them. I can vouch for them 100% having had – ahem – a few surgeries there such as shoulder work, elbow tendon repair and  even  knee replacement. My care was always absolutely top notch and I came through with full recovery each time. I really do believe they treat you like you are a family member!

The Bone & Joint Program at Sutter Novato Community Hospital provides comprehensive, specialized services or treating conditions of the knee, hip, back, spine,shoulder, hand, arm, wrist, foot and ankle.

We are much more than a hospital stay. Whether it is a minimally invasive procedure or a surgery, our specialists help you determine the best treatment for you to maintain your lifestyle. Our program provides exceptional quality care and dedicated staff partnering with you, through your healing process. It’s how we plus you.

We will be working with Sutter Health to schedule a free shoulder seminar for our team members with Dr. Dan Solomon in the near future. Meanwhile, they do have some other free seminars to tell you about:


Attend our Free Knee & Hip Pain Seminar

Information Seminar at Sutter Novato Community Hospital
Date: Monday, June 6, 2016            Time: 6:00-7:15 p.m.

Have your questions answered by a board-certified orthopedic surgeon.
Cost: Free. Registration is recommended.
Register at novatocommunity.org/joint or by phone: 415.209.1315

Direct link to register https://feedback.sutterhealth.org/f/136678/529c/?LQID=1&


Attend our Free Shoulder Seminar

Information Seminar Hosted by Sutter Novato Community Hospital
at the Mill Valley Community Center

Date: Monday, June 13, 2016          Time: 6:00-7:15 p.m.

Have your questions answered by a board-certified orthopedic surgeon.
Cost: Free. Registration is recommended.
Register at novatocommunity.org/joint or by phone: 415.209.1315

Direct link to register: https://feedback.sutterhealth.org/f/137498/3064/?LQID=1&

NCH_2lines_BoneJoint_clr_tag_cmyk

Apr 232016
 

We are primarily focusing on open water and  getting our distance swimmers and triathletes ready for their events. In a few weeks, as the weather improves and the waters warm up, we will start posting some organized open water practices in Aquatic Park, Bel Marin Keys, and out in the waters off Paradise Park and China Camp. We may also see if anyone is interested in carpooling up to Lake Sonoma for an open water practice. 


Always keep an eye on our team’s 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 4-25 6-7 pm Coach Shari Cruse
Wednesday 4-27 6-7 pm Coach Shari Cruse


IVC Workouts

We are running some special Wednesday workouts through the end of May to make up for some of the closures at IVC. 

Day Date WO # Time & Coach
Mon 4-25 #459 5:30-6:30 AM Shari 
Tue 4-26 #466 5:30-6:30 AM Cokie
Weds 4-27 #462 5:30-6:30 AM Cokie
Thurs 4-28 #487 5:30-6:30 AM Cokie
Fri 4-29 #489 5:30-6:30 AM Cokie
Sat 4-30 #537 10-11:30 AM Cokie


Lucas Valley Workouts

Day Date WO # Time & Coach Time & Coach
Tue 4-26 #466 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 4-27 #462 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 4-28 #487 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 4-29 #489 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 4-30 #537 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.

Apr 202016
 

I’ve written in the past on SIPE – Swimming-Induced Pulmonary Edema (see our link here) and have been following the studies and statistics of SIPE ever since. It is one of our most popular posts with many writing in about having suffered this during an open water swim. Today this article came across my desk and I thought it worth posting for all of you who love swimming in the open water.

Endurance athletes push their bodies to the limits, and there are many things to worry about when training or competing. Is SIPE one of them?

Source: Should Swimmers Fear Death from SIPE?

Apr 162016
 

We are primarily focusing on open water and  getting our distance swimmers and triathletes ready for their events. In a few weeks, as the weather improves and the waters warm up, we will start posting some organized open water practices in Aquatic Park, Bel Marin Keys, and out in the waters off Paradise Park and China Camp. We may also see if anyone is interested in carpooling up to Lake Sonoma for an open water practice. 


Always keep an eye on our team’s 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 4-11 6-7 pm Coach Shari Cruse
Wednesday 4-13 6-7 pm Coach Shari Cruse


IVC Workouts

Please note that pool should reopen this week on Weds afternoon. I’ve asked and gotten permission to hold Weds workouts for the rest of April & May to make up for this last closure. 

Day Date WO # Time & Coach
Mon 4-18 #553 5:30-6:30 AM Susie pool closed finishing up repairs
Tue 4-19 #551 5:30-6:30 AM Cokie pool closed scheduled for re-open 4-20
Weds 4-20 #561 5:30-6:30 AM Cokie pool opening today but not yet warm enough at 5:30
Thurs 4-21 #542 5:30-6:30 AM Cokie
Fri 4-22 #544 5:30-6:30 AM Cokie
Sat 4-23 #555 10-11:30 AM Susie beware Riptide has Time Trials until noon so we have 3-4 lanes while we share space with Pirates. Parking could be dicey


Lucas Valley Workouts

Day Date WO # Time & Coach Time & Coach
Tue 4-19 #551 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 4-20 #547 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 4-21 #542 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 4-22 #544 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 4-23 #555 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.

Apr 142016
 

The following 5 videos show the teaching progression for our Adult Learn-to-Swim program modeled after Coach Kerry O’Brien’s Free Flow Freestyle program used by the Walnut Creek Masters. We are ever so grateful for his design and creativity!

The videos will play back-to-back and you can pause them whenever you want. When we use this in the classroom and in our training, we will pause after each skill and demonstrate or answer questions the participants may have. They are back-to-back here simply to allow quick access to view the progressions.

Also, below the videos is a Map of Novato High School. We will have our classroom session in Room 1503 right around the corner from the pool. When we do our classroom session at IVC, the pool is in the same building as the locker rooms. We’ll have the door propped open and our Swymnut Masters A-Frame sign outside.

 

Novato High Map

Apr 092016
 

It’s time now to focus on preparing our open water swimmers and triathletes for their spring and summer adventures out in the open water! In a few weeks, as the weather improves and the waters warm up, we will start posting some organized open water practices in Aquatic Park, Bel Marin Keys, and out in the waters off Paradise Park and China Camp. We may also see if anyone is interested in carpooling up to Lake Sonoma for an open water practice. 


Always keep an eye on our team’s 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 4-11 6-7 pm Coach Shari Cruse
Wednesday 4-13 6-7 pm Coach Shari Cruse


IVC Workouts

Just a reminder that this week is Spring Break and IVC is undergoing the final stage of major repairs this week. We will have a Monday & Tuesday workout there, April 11th and 12th but not the rest of the week.

Update on 4-13. As previously posted, because they are draining the pool in this big repair, we are pretty certain we do not have practice Mon April 18 & 19. However, I have asked to hold Masters practice on Wednesday, April 20th (and we resume from there forward). Provided all goes well, we will jump back in on Weds, April 20th. To make up for the week of closures, I’ve gotten permission to put us on Weds workouts for the rest of April & May. Yahoo!

Day Date WO # Time & Coach
Mon 4-11 #574 5:30-6:30 AM Cokie
Tue 4-12 #590 5:30-6:30 AM Cokie
Weds 4-13 No Workout at IVC – final stage of pool repairs
Thurs 4-14 No Workout at IVC – final stage of pool repairs
Fri 4-15 No Workout at IVC – final stage of pool repairs
Sat 4-16 No Workout at IVC – final stage of pool repairs


Lucas Valley Workouts

Day Date WO # Time & Coach Time & Coach
Tue 4-12 #590 5:30-6:30 AM Buffy 8:15-9:30 AM Cokie
Weds 4-13 #568 5:30-6:30 AM Buffy 8:15-9:30 AM Cokie
Thurs 4-14 #573 5:30-6:30 AM Buffy 8:15-9:30 AM Cokie
Fri 4-15 #562 5:30-6:30 AM Buffy 8:15-9:30 AM Shari
Sat 4-16 #572 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.

Apr 022016
 

This is our final week of taper for our meet goers attending the Pac Masters Champs in Moraga April 9-10. Information on the meet is here (entries closed March 30th but if you want to just come to swim relays you do need to enter online at no charge and let Cokie know you are coming): https://www.clubassistant.com/club/meet_information.cfm?c=2037&smid=7308 . 

Here is a guideline on how 2016 taper works and our 3-week schedule for it. Specific workouts can be found on Dropbox (available to team members). Taper Guide for WoW


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 4-4 6-7 pm Coach Shari Cruse
Wednesday 4-6 6-7 pm Coach Shari Cruse


IVC Workouts

Just a reminder that next week is Spring Break and IVC is undergoing the final stage of major repairs that week. We will have a Monday workout, April 11th and have asked to hold a Tuesday workout April 12th (waiting to hear on that). We will not have a workout at IVC on Thursday, Friday, and Saturday of Spring Break (April 14-15-16). 

Day Date Intensity WO # Time & Coach
Mon 4-4 Taper #Taper 11 5:30-6:30 AM Susie
Tue 4-5 Taper #Taper 12 5:30-6:30 AM Cokie
Weds 4-6 No Workout #Taper 13
Thurs 4-7 Taper #Taper 14 5:30-6:30 AM Cokie
Fri 4-8 Taper #Taper 15 5:30-6:30 AM Cokie or Shari
Sat 4-9 2 Moderate #2-3 or… 10-11:30 AM Buffy


Lucas Valley Workouts

Day Date Intensity WO # Time & Coach Time & Coach
Tue 4-5 Taper #Taper 12 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Weds 4-6 Taper #Taper 13 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Thurs 4-7 Taper #Taper 14 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Fri 4-8 Taper #Taper 15 5:30-6:30 AM Buffy 8:15-9:30 AM Marlon
Sat 4-9 2 Moderate #2-3 or… 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.