Coach Cokie

Apr 182015

JCC Workouts

Day Date Time Coach
Tuesday 4-21 6-7pm Coach Shari Cruse
Thursday 4-23 6-7pm Coach Shari Cruse

IVC Workouts

Day Date Theme Time & Coach
Mon 4-20 Stroke or IM #533 5:30-6:45 AM Cokie & Susie
Tue 4-21 Freestyle #534 5:30-6:45 AM Cokie & Susie
Thurs 4-23 Sprint #480 5:30-6:45 AM Cokie & Susie
Fri 4-24 Technique Focus #535  5:30-6:45 AM Cokie & Susie
Sat 4-25 Mixed Bag #532  10-11:30 AM Cokie & Susie

Lucas Valley Workouts

For those who did not get a chance to do the Postal Pentathlon Challenge last week, we offer a make up option to try the Challenge in our two Friday workouts or our Saturday workout at Lucas Valley. Please let Coaches Buffy or Cokie know if you plan to do the Challenge and at which workout.  Information and entry for this event can be found here. Basically, you choose to enter one of three levels of a pentathlon:

  • Sprint Distance: 50 Fly, 50 Back, 50 Breast, 50 Free, 100 IM
  • Middle Distance: 100 Fly, 100 Back, 100 Breast, 100 Free, 200 IM
  • Ironman Distance: 200 Fly, 200 Back, 200 Breast, 200 Free, 200 IM

You need someone to get your time with a stopwatch and you can rest as much as you want between events. Most likely the coach can do this for you. We can try and do “heats” of swimmers at the same time and have a cool down lane to use between the swims. Entry fee is only $13 (to enter is optional) and you can also purchase a pretty cool t-shirt commemorating your swim.

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 4-21 Freestyle #534 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 4-22 Stroke or IM #412 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 4-23 Sprint #480 5:30-6:45 AM Buffy 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 4-24 Technique Focus #535 or #530 Postal Pentathlon 5:30-6:45 AM Buffy No 7AM Workout 8:15-9:30 AM Buffy
Sat 4-25 Mixed Bag #532 or #530 Postal Pentathlon 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 172015

Low back pain is incredibly common among all humans and our swim crowd is not immune with many of us struggling with significant pain or discomfort in our low back. Dr. G. John Mullen is a physical therapist who has some terrific exercises and has done a lot of research on backs, swimming, our core and just about anything related to our body in water. I am a regular reader of his Swimming Science website and highly recommend his COR Swimmer’s Shoulder System and his latest e-book Swimming Core Training.

In a recent post he addresses 7 Ways to Reduce Swimming Low Back Pain. Worth a read to pick up some tips on how you might lessen back pain attributed to swimming.

Apr 172015

While it might look a little goofy, here is a land based drill to learn the mechanics of the Back-to-Breast Crossover Turn. Courtesy of Swimming World Magazine.

On our website you’ll find other postings to articles and videos on how to do the Crossover turn. Check ‘em out!

Apr 172015

I really like Gary Hall Sr and his methodology. We’ve all seen or done breaststroke pull with flutter kick. He tells you the WHY behind HOW to do it correctly. This is a terrific drill for those of you who have knees or hips that do not allow you to do breaststroke. Put some fins on and you can really get motoring down the pool!

You’ll need to click the video to jump over to Vimeo where you will be able to watch it.

Swimisodes – Freestyle Kick Breaststroke Drill from The Race Club on Vimeo.

Apr 172015

Swymnut Masters is eager to assist U.S. Masters Swimming in its endeavor to reduce the number of drownings here in the U.S. Did you know that approximately 37% of adults in the U.S. do not know how to swim? To combat this, U.S. Masters Swimming has developed an Adult Learn to Swim program and they are working with individual States and Congress to dedicate every April as Learn to Swim Month. While CA has not yet adopted this declaration, we hope they do soon!

We want to do our part and it is our hope that in 2016 Swymnut Masters is able to embrace this ALTS program and bring free swim lessons to adults in our Community in the spring and summer of 2016. We’ll be looking for swimmer volunteers to work one-on-one with those taking lessons. Our goal is to run a 4-week series with two half-hour sessions each week for a participant. With the possibility of grant funding, we hope to provide our participants with a swim snorkel, along with a swim cap and t-shirt celebrating their step to overcome their fear of water and maybe even fall in love with it like we have!

Here is a video from Growing Bolder profiling the work being done to help save lives.

And here is information on the U.S. Masters Swimming website on their ALTS program. along with a public service announcement starring Mysty Hyman on ALTS.

Apr 172015

In freestyle it is very important to stay low when breathing. If your head is out of alignment so too are your chest and hips. Before you know it you are either swimming uphill or downhill and using much more energy in your swimming than you need to. Check out this excellent video from our friends at Effortless Swimming.

Apr 172015

If you are new to swimming and are frustrated or struggling a bit, or feel a lack of progress, the first thing you should do is read this article. Gives a great, healthy perspective to what it takes to overcome those frustrations when you first start out.

The next thing you should do is get to one of our Swymnut practices! Let our skilled coaches have the opportunity to work with you! You will find us incredibly supportive and friendly and you won’t regret giving us a visit. We’ll get you past those frustrations and moving more efficiently in the water.

Apr 142015

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
4-23/26-15 USMS SCY Nationals San Antonio TX reg closed March 23rd US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here. Order of events here.
6-6-15 Wine Country Senior Games Santa Rosa Jr. College reg opens soon Info here
Apr 132015

Swymnuts Masters took a small but powerful team to Pac Masters Short Course Yards Champs held in Moraga. We definitely nailed our motto “We swim for good times!” Many team records, personal bests, lifetime bests and national qualifying times were achieved. In fact, with our team of 9 women, 1 man, we managed an amazing 12th place finish among 60 teams. Our Women’s 200 Free Relay took first place with Cassandra, Kate, Cokie and Erica all having great 50 free swims. Coach Cokie also achieved a rare “High Point Winner” in her 55-59 age group. Full results below and a couple of picture collages to share with you.

2015 SCY Champs 2 2015 SCY Champs 1


2015 Pac SCY Champs All