Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Free = speed into walls for turns & finishes. Breast = timing emphasis.

Time: 7.00am. Place: Burgess. Distance: Long. Stroke: free. Repeating 300’s w/ varying pacing strategies.

Time: 8.30am. Place: Geng Rd. Group led. 60=90′. Ezy – mod until turnaround. Threshold pace entire return.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Pyramid #2. 50 kick, 100 stroke, 150 t’hold free, 100 recovery, 50, 25 sprints.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Streamlines & breakout speed emphasis & technique.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Swimming & pulling 400’s.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Pyramid #3. 75 kick, 150 strokes, 225 t’hold free, 150 recovery, 75 25 sprints.

Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Fins. Max distance per stroke & drills embedded in each swim.

Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Pyramid #4. 100 kick, 200 stroke, 300 t’hold free, 200 recovery, 100 25 sprints.

Time: 8.00am. Place: Burgess. Distance: Long. Stroke: Free. Balance.

Time: 8.00am. Place: Burgess. Coach: Tim/Mike. Swim: Balance. Bike: up Page, down W. Alpine tp Portola State Park. Retrace route. Run: Gunn St. HS. 2 miles.

Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power kicks & swims. 25, 50’s  & 75’s.

Time: 8.30am. Place: Oracle. Group led. 60 – 90′. 1 mile on, 1 mile off. On = half marathon pace.