Calendar - Menlo Swim & Sport

January 2016

Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 Menlo Master Swim 5:45am, 7:00am, 12noon Place: Burgess Pool CLOSED Menlo Master Swim Jan 1 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool CLOSED	2 Menlo Masters Swim 6:00am. Place: Burgess Pool Stroke: Free Distance: Long KILLER QUAD #4 100 x 100 Menlo Masters Swim Jan 2 all-day Tickets 6:00am. Place: Burgess Pool Stroke: Free Distance: Long KILLER QUAD #4 100 x 100 Team Sheeper Bike Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING Up Kings, Skyline, 84, W. OLH, Skyline, down Kings + Canada. Team Sheeper Bike Jan 2 all-day Tickets Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING Up Kings, Skyline, 84, W. OLH, Skyline, down Kings + Canada.	3 Menlo Masters Swim 7:00am Place: Burgess Pool Stroke: Free/Back/Breast Distance: Mid Finishing 200’s w/ back & breast Menlo Masters Swim Jan 3 all-day Tickets 7:00am Place: Burgess Pool Stroke: Free/Back/Breast Distance: Mid Finishing 200’s w/ back & breast Team Sheeper Run Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Bay Tree, Dean Crystal, Phleger out n back. Team Sheeper Run Jan 3 all-day Tickets Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Bay Tree, Dean Crystal, Phleger out n back.
4 Menlo Masters Swim 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free Distance: Long Fins, flow w/ bouts of fierce. Menlo Masters Swim Jan 4 all-day Tickets 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free Distance: Long Fins, flow w/ bouts of fierce. Team Sheeper Spin Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core Team Sheeper Spin Jan 4 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core	5 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Fly Distance: Short Repeat 125’s and 75’s. Menlo Masters Swim Jan 5 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Fly Distance: Short Repeat 125’s and 75’s. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves. Team Sheeper Run Jan 5 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves.	6 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/IM Distance: Mid 200’s, building & pacing. Menlo Masters Swim Jan 6 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/IM Distance: Mid 200’s, building & pacing. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength. Team Sheeper Strength Jan 6 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength.	7 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Breast Distance: Long/Short Long, free. pulling for power. Menlo Masters Swim Jan 7 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Breast Distance: Long/Short Long, free. pulling for power. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Strength Jan 7 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Stretch Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter. Team Sheeper Stretch Jan 7 all-day Tickets Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter.	8 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Back Distance: Mid Short pyramids w/ kicking emphasis. Menlo Masters Swim Jan 8 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Back Distance: Mid Short pyramids w/ kicking emphasis.	9 Menlo Masters Swim 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free Distance: Long Repeat 500’s. Menlo Masters Swim Jan 9 all-day Tickets 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free Distance: Long Repeat 500’s. Team Sheeper Bike Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING OLH, 84, West Alpine, 84. Team Sheeper Bike Jan 9 all-day Tickets Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING OLH, 84, West Alpine, 84.	10 Menlo Masters Swim 7:00am Place: Burgess Pool Stroke: Free/Choice Distance: Short 75’s free + repeat 25’s stroke choice. Menlo Masters Swim Jan 10 all-day Tickets 7:00am Place: Burgess Pool Stroke: Free/Choice Distance: Short 75’s free + repeat 25’s stroke choice. Team Sheeper Run Time: 8:30am Place: Sawyer Camp Coach: Tim “Flat”. 8 – 12 mile aerobic run. Build on return. Kaiser half marathon prep. Team Sheeper Run Jan 10 all-day Tickets Time: 8:30am Place: Sawyer Camp Coach: Tim “Flat”. 8 – 12 mile aerobic run. Build on return. Kaiser half marathon prep.
11 Menlo Masters Swim 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free/IM Distance: Mid IM’s w/ growing amounts of free in pyramid shape. Menlo Masters Swim Jan 11 all-day Tickets 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free/IM Distance: Mid IM’s w/ growing amounts of free in pyramid shape. Team Sheeper Spin Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core Team Sheeper Spin Jan 11 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core	12 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free Distance: Long Pulling for speed & power. Menlo Masters Swim Jan 12 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free Distance: Long Pulling for speed & power. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves. Team Sheeper Run Jan 12 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves.	13 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Breast Distance: Short High tempo swims & kicks. Menlo Masters Swim Jan 13 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Breast Distance: Short High tempo swims & kicks. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength. Team Sheeper Strength Jan 13 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength.	14 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Back Distance: Long/Mid Long, free. fins for max yardage. Mid, back, legs, tech, flow. Menlo Masters Swim Jan 14 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Back Distance: Long/Mid Long, free. fins for max yardage. Mid, back, legs, tech, flow. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Strength Jan 14 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Stretch Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter. Team Sheeper Stretch Jan 14 all-day Tickets Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter.	15 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Fly Distance: Short Speed & distance per stroke focus. Menlo Masters Swim Jan 15 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Fly Distance: Short Speed & distance per stroke focus.	16 Menlo Masters Swim 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free/IM Distance: Mid Fast 200’s free, descending 100 IM’s. Menlo Masters Swim Jan 16 all-day Tickets 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free/IM Distance: Mid Fast 200’s free, descending 100 IM’s. Team Sheeper Bike Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING Pagemill, down W. Alpine, San Gregorio, Tunitas, down Kings. Team Sheeper Bike Jan 16 all-day Tickets Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING Pagemill, down W. Alpine, San Gregorio, Tunitas, down Kings.	17 Menlo Masters Swim 7:00am Place: Burgess Pool Stroke: Free Distance: Long Using 100 repeats w/ very short rest to build long swims. Menlo Masters Swim Jan 17 all-day Tickets 7:00am Place: Burgess Pool Stroke: Free Distance: Long Using 100 repeats w/ very short rest to build long swims. Team Sheeper Run Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Crystal, Chinquapin. Ultimate Run prep. Team Sheeper Run Jan 17 all-day Tickets Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Crystal, Chinquapin. Ultimate Run prep.
18 Menlo Masters Swim 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free/Choice Distance: Short Power 25’s, 50’s, 75’s. Menlo Masters Swim Jan 18 all-day Tickets 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free/Choice Distance: Short Power 25’s, 50’s, 75’s. Team Sheeper Spin Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core Team Sheeper Spin Jan 18 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core	19 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/IM Distance: Mid Repeat 125 IM’s. Menlo Masters Swim Jan 19 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/IM Distance: Mid Repeat 125 IM’s. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves. Team Sheeper Run Jan 19 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves.	20 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free Distance: Long Pulling for aerobic flow. Menlo Masters Swim Jan 20 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free Distance: Long Pulling for aerobic flow. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength. Team Sheeper Strength Jan 20 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength.	21 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/IM Distance: Long/Long Long, free. straight & broken 1650’s. Menlo Masters Swim Jan 21 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/IM Distance: Long/Long Long, free. straight & broken 1650’s. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Strength Jan 21 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Stretch Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter. Team Sheeper Stretch Jan 21 all-day Tickets Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter.	22 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Breast Distance: Short Circuits. Menlo Masters Swim Jan 22 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/Breast Distance: Short Circuits.	23 Menlo Masters Swim 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free/Back Distance: Mid Fins, speed & legs. Menlo Masters Swim Jan 23 all-day Tickets 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free/Back Distance: Mid Fins, speed & legs. Team Sheeper Bike Time: 7:30am Place: Burgess Pool Coach: Tim FEARSOME SWIM 4 x 1 mile swim in different pools. NOTE 7.30AM START Team Sheeper Bike Jan 23 all-day Tickets Time: 7:30am Place: Burgess Pool Coach: Tim FEARSOME SWIM 4 x 1 mile swim in different pools. NOTE 7.30AM START	24 Menlo Masters Swim 7:00am Place: Burgess Pool Stroke: Free/Fly Distance: Short 100’s free – repeats, 25 fly – repeats. Menlo Masters Swim Jan 24 all-day Tickets 7:00am Place: Burgess Pool Stroke: Free/Fly Distance: Short 100’s free – repeats, 25 fly – repeats. Team Sheeper Run Time: 8:30am Place: Oracle Coach: Tim “Flat”. 9 – 13 mile aerobic run. Build on return. Kaiser half marathon prep. Team Sheeper Run Jan 24 all-day Tickets Time: 8:30am Place: Oracle Coach: Tim “Flat”. 9 – 13 mile aerobic run. Build on return. Kaiser half marathon prep.
25 Menlo Masters Swim 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free Distance: Long Pulling for max yardage. Menlo Masters Swim Jan 25 all-day Tickets 5:45am, 7:00am, 12:00pm Place: Burgess Pool Stroke: Free Distance: Long Pulling for max yardage. Team Sheeper Spin Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core Team Sheeper Spin Jan 25 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi High cadence spin Core	26 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Breast Distance: Short Repeat 75’s w/ middle lap breast. Menlo Masters Swim Jan 26 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Breast Distance: Short Repeat 75’s w/ middle lap breast. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves. Team Sheeper Run Jan 26 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim SUBURBAN COMMANDO Wear tri shorts, running shoes, bring goggles, wear bike gloves.	27 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/IM Distance: Mid 4 x 25 stroke, 4 x 100 Im, 4 x 200 free, repeating. Menlo Masters Swim Jan 27 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free/IM Distance: Mid 4 x 25 stroke, 4 x 100 Im, 4 x 200 free, repeating. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength. Team Sheeper Strength Jan 27 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Kim Spin + strength.	28 Menlo Masters Swim 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Fly Distance: Long/Short Long, free, repeat 400’s. Short, fly, 12.5-20yd repeats. Menlo Masters Swim Jan 28 all-day Tickets 5:45am, 7:00am, 12 noon, 7:00pm Place: Burgess Pool Stroke: Free/Fly Distance: Long/Short Long, free, repeat 400’s. Short, fly, 12.5-20yd repeats. Team Sheeper Strength Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Strength Jan 28 all-day Tickets Time: 6:00pm Place: Burgess Pool Coach: Heidi Spintensity Team Sheeper Stretch Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter. Team Sheeper Stretch Jan 28 all-day Tickets Time: 6.30pm Place: Burgess Coach: Jenny Increase your flexibility across the winter.	29 Menlo Masters Swim 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free Distance: Mid Fins, leg, lungs, tech. Menlo Masters Swim Jan 29 all-day Tickets 5:45am, 7:00am, 12noon Place: Burgess Pool Stroke: Free Distance: Mid Fins, leg, lungs, tech.	30 Menlo Masters Swim 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free Distance: Long Long cut-downs w/ recurring speedy 100’s. Menlo Masters Swim Jan 30 all-day Tickets 6:00am, 7:00am, 8:00am Place: Burgess Pool Stroke: Free Distance: Long Long cut-downs w/ recurring speedy 100’s. Team Sheeper Bike Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING OLH, Pescadero, Tunitas. Classic loop. Team Sheeper Bike Jan 30 all-day Tickets Time: 8:30am Place: Burgess Pool Coach: Tim BASE BUILDING OLH, Pescadero, Tunitas. Classic loop.	31 Menlo Masters Swim 7:00am Place: Burgess Pool Stroke: Free/IM Distance: Mid Out of balance IM’s. Menlo Masters Swim Jan 31 all-day Tickets 7:00am Place: Burgess Pool Stroke: Free/IM Distance: Mid Out of balance IM’s. Team Sheeper Run Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Lollipop loop, Manuella, Olive Hill. Team Sheeper Run Jan 31 all-day Tickets Time: 8:30am Place: Woodside Elementary Coach: Tim “Hilly”. Lollipop loop, Manuella, Olive Hill.

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