Feb 072015
 

JCC Workouts

Day Date Time Coach
Tuesday 2-10 6-7pm Coach Shari Cruse
Thursday 2-12 6-7pm Coach Shari Cruse

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 2-10 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 2-11 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 2-12 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 2-13 Technique Focus 5:30-6:45 AM 7:00 AM No Workout 8:15-9:30 AM
Sat 2-14 Mixed Bag  7:00-8:30 AM only

Suggested workouts for our Satellite swimmers:

  1. #389 Sprint Freestyle
  2. #380 Free & IM
  3. #228 Sprint 25s & 50s
  4. #83 Backstroke
  5. #401 Pyramid Swims

General Coaching Schedule at Lucas Valley and JCC

Tuesdays Wednesdays Thursdays Fridays Saturdays
5:30 AM Nicole 5:30 AM Cokie 5:30 AM Cokie 5:30 AM Cokie
7:00 AM Nicole 7:00 AM Susie 7:00 AM Buffy 7:00 AM Cokie or sub
8:15 AM Marlon 8:15 AM Susie 8:15 AM Marlon 8:15 AM Buffy
6PM JCC Shari 6PM JCC Shari

Upcoming 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

 ….

Upcoming Swim Meet Competitions:

Date Meet Location Info Link Reg Link
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 MastersReg closes March 23rd.
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.

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