Dec 272014

JCC Workouts

Day Date Time Coach
Tuesday 12-30 6-7pm Coach Shari Cruse
Thursday 1-1 no workout!

Lucas Valley Workouts

We have a theme 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 Theme Time Time Time
Tues 12-30 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 12-31 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM No 8:15-9:30 AM
Thurs 1-1 Swim Palooza! 8-11 AM Only
Fri 1-2 Easy Recovery Day No 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Sat 1-3 Mixed Bag  7:00-8:30 AM only

Swim Palooza Defined

We’ll have four options within the single workout which I’ve heard called the Swim-Palooza. This is designed for you to swim/kick/pull or do whatever you want to d0–all on a one minute forty second interval.

  • 100 x 100s on 100 (1:40) for a whopping 10,000 yards! OR
  • 100 x 75s on 1:40 for 7,500 yards! OR
  • 100 x 50s on 1:40 for 5,000 yards! OR
  • 100 x 25s on 1:40 for 2,500 yards!
  • Of course you will be able to stop when you want. After all, this is Masters Swimming! You do not have to complete the set to full yardage. But if you do, you get some serious bragging points. And this way everyone will be on the same timeline!

Suggested workouts for our Satellite swimmers:

  1. #192 1650 Options
  2. #183 Stroke Mix
  3. Try the above Swim Palooza!
  4. #198 Easy Recovery Workout (especially if you did a BIG Palooza!)
  5. #201 Prep for 200s

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

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