Jan 242015

JCC Workouts

Day Date Time Coach
Tuesday 1-27 6-7pm Coach Shari Cruse
Thursday  1-29 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!

This week we will be concentrating on conducting the USMS 1-hour postal swim. If you can’t make our planned holding of this on Saturday, 1/31, work with the coaches to see if we can get you scheduled in one of the other practices this week. You’ll need to bring your own counter who should be equipped with a stopwatch and sheet to record each 50 split. Ideally we will have one two a lane. The rules specify that there can be no more than 2 swimmers per lane.

Please contact Cokie to sign up for one of the three 1-hour time slots available to do the 1-hour swim on Friday Jan 30th or Saturday, January 31st. Remember to bring your own counter, recording sheet and stopwatch (we might have some extra stopwatches).

Day Date Theme Time Time Time
Tues 1-27 Freestyle 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Weds 1-28 Stroke or IM 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 AM
Thurs 1-29 Speed/Sprint 5:30-6:45 AM 7:00-8:15 AM 8:15-9:30 A
Fri 1-30 Technique Focus 5:30-6:45 AM 7:00-8:15 AM 1-Hour Swim but others welcome! 8:15-9:30 AM
Sat 1-31 One Hour Postal Swim  7AM & 8:15AM Primarily set for the 1-hour swimmers but you can take a chance and attend a paper-based workout where you will probably be in the outside lanes

Suggested workouts for our Satellite swimmers:

  1. #518 One Hour Swim Prep (Broken 1650 & more fun stuff)
  2. #183 Stroke Mix
  3. #165 Easy IM & Recovery Day (so you feel good about that 1 hour swim!)
  4. #169 Lengthen Your Stroke
  5. #194 500s

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
2-7-15 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
5-17-15 Bay Area Senior Games Stanford reg closes May 8th. Register online here.

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