Coach Cokie

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
1-10-15 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
3-14-15 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
Dec 132014
 

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 Workout # Time Time Time
Tues 12-16 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-17 Stroke/IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 12-18 Sprint/Speed 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Fri 12-19 Focus on Technique 5:30-6:45 AM No 7:00 AM 8:15-9:30 AM
Sat 12-20 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #157 Distance Free
  2. #158 Stroke Mix
  3. #161 Sprint Mix Descendings (or USRPT)
  4. #163 Long Axis & Golf
  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 062014
 

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 Workout # Time Time Time
Tues 12-9 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-10 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 12-11 Sprint/Speed 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Fri 12-12 Focus on Technique 5:30-6:45 AM No 7:00 AM 8:15-9:30 AM
Sat 12-13 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #109 Distance Free
  2. #108 Short Axis Aerobic
  3. #120 Sprint IM (or USRPT)
  4. #132 Fin Free Workout
  5. #143 Fly & Free

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
Nov 292014
 

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 Workout # Time Time Time
Tues 12-2 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-3 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 12-4 Focus on Technique 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Fri 12-5 Sprint 5:30-6:45 AM No 7:00 AM 8:15-9:30 AM
Sat 12-6 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #73 Distance Free & Back
  2. #67 100 Day
  3. #119 Focus on Dolphin Kick
  4. #95 Sprint Mix or USRPT
  5. #70 Short Yard Sets

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Southern Pacific Masters Short Course Meters Champs, December 5-7. Meet info and registration here. Coach Cokie will not be able to attend as she will be in Cuba with her husband Tim along with Coach Susie & her husband James!
Nov 222014
 

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 Workout # Time Time Time
Tues 11-25 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 11-26 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 11-27 Fun Thanksgiving Workout 8:00-9:30 AM only
Fri 11-28 Focus on Technique 8:00-9:30 AM only
Sat 11-29 Mixed Bag 7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #15 Middle Distance Free & Stroke
  2. #21 Stroke 200s
  3. #16 Sprint & Leg Work (or do a USRPT)
  4. #56 Breast Kick & Free
  5. #64 Focus on the Legs

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Southern Pacific Masters Short Course Meters Champs, December 5-7. Meet info and registration here. Coach Cokie will not be able to attend as she will be in Cuba with her husband Tim along with Coach Susie & her husband James!
Nov 202014
 

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 26.78 Bob Reed 49 5-2-14 Natl's Santa Clara
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 25.23 Marlon Woolf 50 5-2-14 Natl's Santa Clara
100 Free 56.46 Marlon Woolf 50 5-3-14 Natl's Santa Clara
200 Free 2:07.35 Marlon Woolf 50 5-4-14 Natl's Santa Clara
500 Free
1000 Free
1650 Free
1-Hour Postal 3600 yds Steve Rule 54 1-19-14
50 Fly 27.53 Marlon Woolf 50 5-4-14 Natl's Santa Clara
100 Fly
200 Fly
50 Back 30.82 Marlon Woolf 50 5-3-14 Natl's Santa Clara
100 Back
200 Back
50 Breast 37.17 Marlon Woolf 50 11-16-14 Encore Sr. Games SF
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 25.99 Nick Winer 56 5-2-14 Natl's Santa Clara
100 Free 56.31 Nick Winer 56 5-3-14 Natl's Santa Clara
200 Free 2:12.10 Nick Winer 56 5-4-14 Natl's Santa Clara
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

 

Nov 152014
 

Lucas Valley Workouts

Starting something new this week. We’ll return to our 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 Workout Type Time Time Time
Tues 11-18 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 11-19 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 11-20 Sprint/Speed 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Fri 11-21 Focus on Technique 5:30-6:45 AM No 7:00 AM 8:15-9:30 AM
Sat 11-22 Mixed Bag 7:00-8:30 AM only

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Southern Pacific Masters Short Course Meters Champs, December 5-7. Meet info and registration here. Coach Cokie will not be able to attend as she will be in Cuba with her husband Tim along with Coach Susie & her husband James!
Nov 082014
 

Lucas Valley Workouts

 

Day Date Workout # Time Time Time
Tues 11-11 #509 Fly Check Up 5:30-6:45 7:00-8:15 8:15-9:30
Weds 11-12 #341 Pacing 5 200 Free or Stroke 5:30-6:45 7:00-8:15 8:15-9:30
Thurs 11-13 #508 5-10-15 5:30-6:45 7:00-8:15 8:15-9:30
Fri 11-14 #366 Long Axis Back & Free 5:30-6:45 No 7:00 8:15-9:30
Sat 11-15 #89 Pacing & Descending 7:00-8:30 only

 

Upcoming open water swims:

  • none

Upcoming swim meets:

  • Southern Pacific Masters Short Course Meters Champs, December 5-7. Meet info and registration here. Coach Cokie will not be able to attend as she will be in Cuba with her husband Tim along with Coach Susie & her husband James!
Nov 042014
 

Team caps available through Cokie. Black latex are $6; Black silicone are $12. A limited number of white silicone caps with the team logo are also available for $10. Contact Cokie if you wish to purchase one.