Feb 282015

JCC Workouts

Day Date Time Coach
Tuesday 3-3 6-7pm Coach Shari Cruse
Thursday 3-5 6-7pm Coach Shari Cruse

Lucas Valley Workouts

We have a theme approach for each day. Coaches have the freedom to either use the workout listed or will pick or design a workout matching the theme for the day. If you are a satellite swimmer, follow along with these workouts or choose from our many workout options in our Dropbox folder. Have fun!

Day Date Theme Time & Coach Time & Coach Time & Coach
Tues 3-3 Freestyle #522 Free Pacing 5:30-6:45 AM Nicole 7:00-8:15 AM Nicole 8:15-9:30 AM Marlon
Weds 3-4 Stroke or IM #400 Pacing for IM or Free 5:30-6:45 AM Cokie 7:00-8:15 AM Susie 8:15-9:30 AM Susie
Thurs 3-5 Speed/Sprint #520 Sprint HIIT or USRPT 5:30-6:45 AM Cokie 7:00-8:15 AM Buffy 8:15-9:30 AM Marlon
Fri 3-6 Technique Focus #519 Easy Aerobic 5:30-6:45 AM Cokie 7-00-8:15 AM Cokie Turns (maybe Starts too) 8:15-9:30 AM Buffy
Sat 3-7 Mixed Bag #512 Mixed Bag Aerobic 7:00-8:30 AM Nicole


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
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 reg closes March 23rd  US Masters
5-17-15 Bay Area Senior Games Stanford reg closes May 8th Register online here

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