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Head Coach Gaku–CALM update June 12, 2018

July 20, 2018 Leave a Comment

Howdy Cal Masters!
Some notes, updates and reminders for you all below.
Summer Schedule Mon Jun 11 – Aug 17
Mon-Fri 6am, 7am, 8am Golden Bear Rec Center & Pool
Mon-Fri 11:30am Spieker Pool
Mon-Thu 6:30pm Golden Bear Rec Center & Pool
Sat 7am, 8am, 9am Golden Bear Rec Center & Pool
Sun 8:15-9:45am on selected dates* Spieker Pool (LCM)
* Our next LCM workout is scheduled for Jun 17 – please plan to arrive 15 minutes early and depart 15 minutes late to help with lane lines

Sign-up for Workout Access on Commit here

Cal Masters may request to view workouts from their mobile device or web browser by requesting an invite and setting up a free athlete account on Commit.
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Practice Theme Rotation
Spoiler warning! For those of you who like to plan ahead, here are the current weekly practice themes. The coaching staff alternate between A (this week) and B (next week) formats each week. We will continue to fine tune this. Please keep up the good work!
A Format
M Long Sprint
T Stroke Threshold
W IM & Kick
R Long/Short Speed
F Sprint
S Mix
S LCM Mix*
B Format
M Stroke Aerobic
T IM & Free
W Long Sprint
R AR
F Sprint
S Mix
S LCM Mix*
Key
Long Sprint – “Distance” training, sustained effort
Sprint – Anaerobic, fast twitch fast swimming with more easy swimming mixed in
IM – All strokes
Stroke – One or multiple strokes
Threshold – “Fasted possible interval”
Kick – Got to remember “Leg Day!”
Long/Short Speed – Hard effort with emphasis on 50s, 100s, 200s
AR (Active Rest) – Fast swimming mixed with easy-effort/good form
Mix – Coaches choice
LCM Mix – Coaches choice on applicable LCM days
Warming up
You may have noticed that workouts have begun with a warm-up set every day. Warm-ups begin at the scheduled start of each practice and almost always begin with a 400 (or 200) Choice Mix (i.e. any way you want it, ’cause that’s the way you need it). Warm-ups will usually be a “4-4-4” (400 + 4×100 + 4×50) or “4-3-2” and with simple instructions. A shorter version may be provided for our 1:40 and 2:00 folks.
Coaches will typically give swimmers 15-20 minutes to complete warm-ups before moving on to the first set. Warm-up times alternate days with the A & B Formats.
Friendly reminders
  • Curious for a drill recommendation? Ask a coach for a fresh idea!
  • Curious for technique advice? Ask a coach to take a look!
  • Stay hydrated, bring water bottles to practice and hydrate after workouts
  • Thank you for the “Thank You’s”! Be sure to give your teammates a high-five/”good work” after a tough set, too!
Let us know if you have any questions. See you at the pool.
Peace,
The coaches

—

Gaku Ito

Head Coach | Cal Aquatic Masters
gakuito@berkeley.edu

Filed Under: Guest Contributors

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