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.
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 FormatM Long SprintT Stroke ThresholdW IM & KickR Long/Short SpeedF SprintS MixS LCM Mix*B FormatM Stroke AerobicT IM & FreeW Long SprintR ARF SprintS MixS LCM Mix*
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
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.
- 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.
Head Coach | Cal Aquatic Masters