Jan 172015
 

JCC Workouts

Day Date Time Coach
Tuesday 1-20 6-7pm Coach Shari Cruse
Thursday  1-22 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 1-20 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-21 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-22 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-23 Technique Focus 5:30-6:45 AM No 7:00-8:15 AM 8:15-9:30 AM
Sat 1-24 Mixed Bag  7:00-8:30 AM only with Coach Shari Cruse!

Suggested workouts for our Satellite swimmers:

  1. #117A Timed 15-min Swims  (keep working toward the 1 hour swim!)
  2. #167 Recovery & Easy Speed
  3. #131 Sprint IM
  4. #489 200 Free Day
  5. #516 Descending Free

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
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

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