Mon Tue Wed Thu Fri Sat Sun
2
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance Long. Stroke: Free. KILLER QUAD #4. Best Average Possible 100’s. 30-60 sec rest.
Menlo Masters Swim
Jan 2 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance Long. Stroke: Free. KILLER QUAD #4. Best Average Possible 100’s. 30-60 sec rest.
3
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free/Back. Aerobic flow with fins.
Menlo Masters Swim
Jan 3 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free/Back. Aerobic flow with fins.
4
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s repeat. (Phoenix Project kick 200 for time or 5 mins for distance).
Menlo Masters Swim
Jan 4 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s repeat. (Phoenix Project kick 200 for time or 5 mins for distance).
5
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double and triple pulldowns and long dolphin kicks.
Menlo Masters Swim
Jan 5 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double and triple pulldowns and long dolphin kicks.
Team Sheeper Run
Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between.
Team Sheeper Run
Jan 5 all-day
Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between.
6
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling distance per stroke. (PP-kick).
Menlo Masters Swim
Jan 6 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling distance per stroke. (PP-kick).
7
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Alternating stroke as only kick.
Menlo Masters Swim
Jan 7 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Alternating stroke as only kick.
Team Sheeper Bike
Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session.
Team Sheeper Bike
Jan 7 all-day
Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session.
8
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power short underwater kicks (PP-Kick).
Menlo Masters Swim
Jan 8 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power short underwater kicks (PP-Kick).
9
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 200’s.
Menlo Masters Swim
Jan 9 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 200’s.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84.
Team Sheeper Bike
Jan 9 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84.
10
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Fast finishes with legs. (PP-Kick).
Menlo Masters Swim
Jan 10 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Fast finishes with legs. (PP-Kick).
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5. Follow standardized course, time and record the segment on Google sheet. Course and sheet links will be provided.
Team Sheeper Run
Jan 10 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5. Follow standardized course, time and record the segment on Google sheet. Course and sheet links will be provided.
11
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Fins, long underwater walls.
Menlo Masters Swim
Jan 11 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Fins, long underwater walls.
12
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 25% of each swim is kicking (PP-kick).
Menlo Masters Swim
Jan 12 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 25% of each swim is kicking (PP-kick).
Team Sheeper Run
Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200.
Team Sheeper Run
Jan 12 all-day
Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200.
13
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Start fast and finish with easy kick.
Menlo Masters Swim
Jan 13 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Start fast and finish with easy kick.
14
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, repeat 300’s (PP-kick).
Menlo Masters Swim
Jan 14 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, repeat 300’s (PP-kick).
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold.
Team Sheeper Bike
Jan 14 all-day
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold.
15
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Distance per stroke and balance work.
Menlo Masters Swim
Jan 15 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Distance per stroke and balance work.
16
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeats with short rest. (PP-kick).
Menlo Masters Swim
Jan 16 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeats with short rest. (PP-kick).
Team Sheeper Combo
Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield.
Team Sheeper Combo
Jan 16 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield.
17
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Distance with drills and kicking embedded.
Menlo Masters Swim
Jan 17 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Distance with drills and kicking embedded.
Team Sheeper Run
Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins.
Team Sheeper Run
Jan 17 all-day
Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins.
18
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Alternating drill swims and power swims. (PP-kick).
Menlo Masters Swim
Jan 18 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Alternating drill swims and power swims. (PP-kick).
19
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Leg drive emphasis.
Menlo Masters Swim
Jan 19 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Leg drive emphasis.
Team Sheeper Run
Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period.
Team Sheeper Run
Jan 19 all-day
Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period.
20
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yards. (PP-kick).
Menlo Masters Swim
Jan 20 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yards. (PP-kick).
21
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Reversing kicks. Breast for free, flutter for breast.
Menlo Masters Swim
Jan 21 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Reversing kicks. Breast for free, flutter for breast.
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time.
Team Sheeper Bike
Jan 21 all-day
Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time.
22
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 125’s and 175’s. (PP-kick).
Menlo Masters Swim
Jan 22 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 125’s and 175’s. (PP-kick).
23
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Fins, half kick, half swim. (PP-kick).
Menlo Masters Swim
Jan 23 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Fins, half kick, half swim. (PP-kick).
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH.
Team Sheeper Bike
Jan 23 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH.
24
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 150’s. (PP-kick).
Menlo Masters Swim
Jan 24 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 150’s. (PP-kick).
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans.
Team Sheeper Run
Jan 24 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans.
25
26
27
28
29
30
31