Mon Tue Wed Thu Fri Sat Sun
2
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Mid. Stroke: Free/Back. Long, free, fins for flow & recovery. Mid, IM, fins for flow & recovery.
Menlo Masters Swim
Jan 2 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Mid. Stroke: Free/Back. Long, free, fins for flow & recovery. Mid, IM, fins for flow & recovery.
Team Sheeper Stretch
NO WORKOUT
Team Sheeper Stretch
Jan 2 all-day
NO WORKOUT
3
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, drilling, swimming.
Menlo Masters Swim
Jan 3 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, drilling, swimming.
4
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Free focus on dps, back focus on kicking & drills.
Menlo Masters Swim
Jan 4 all-day
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Free focus on dps, back focus on kicking & drills.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Tim/Mike Up OLH, down Kings. A Ride: Add out n back on Canada. B Ride: 10′ transition run from Burgess.
Team Sheeper Bike
Jan 4 all-day
Time: 8.30am. Place: Burgess. Coach: Tim/Mike Up OLH, down Kings. A Ride: Add out n back on Canada. B Ride: 10′ transition run from Burgess.
5
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance:Long. Stroke: Free. Flowing through different intensities w/in each swim.
Menlo Masters Swim
Jan 5 all-day
Time: 7.00am. Place: Burgess. Distance:Long. Stroke: Free. Flowing through different intensities w/in each swim.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE RUN  PREP. Up Dean, and Chinquapin, down Crystal.
Team Sheeper Run
Jan 5 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE RUN  PREP. Up Dean, and Chinquapin, down Crystal.
6
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeat 75’s. Festival of swims.
Menlo Masters Swim
Jan 6 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeat 75’s. Festival of swims.
7
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg emphasis.
Menlo Masters Swim
Jan 7 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg emphasis.
Team Sheeper Run
Time: 6.00pm. Place: Burgess. Coach: Tim. Track. Strength, drills, repeats.
Team Sheeper Run
Jan 7 all-day
Time: 6.00pm. Place: Burgess. Coach: Tim. Track. Strength, drills, repeats.
8
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Drafting and lead changes.
Menlo Masters Swim
Jan 8 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Drafting and lead changes.
9
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Fly/Breast. Long, free, pulling for power. Short, fly/breast, quick starts and two handed finishes.
Menlo Masters Swim
Jan 9 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Fly/Breast. Long, free, pulling for power. Short, fly/breast, quick starts and two handed finishes.
Team Sheeper Stretch
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretching.
Team Sheeper Stretch
Jan 9 all-day
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretching.
10
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Mixing arms and legs to create new strokes.
Menlo Masters Swim
Jan 10 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Mixing arms and legs to create new strokes.
11
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Long. Stroke: Free. Cutdown from 800.
Menlo Masters Swim
Jan 11 all-day
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Long. Stroke: Free. Cutdown from 800.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Tim/Mike. Up Pagemill, down 84. A Ride: Add Canada Rd out n back. B Ride: 10′ transition run from Burgess.
Team Sheeper Bike
Jan 11 all-day
Time: 8.30am. Place: Burgess. Coach: Tim/Mike. Up Pagemill, down 84. A Ride: Add Canada Rd out n back. B Ride: 10′ transition run from Burgess.
12
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Swim, kick, pull day.
Menlo Masters Swim
Jan 12 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Swim, kick, pull day.
Team Sheeper Run
Time: 8.30am. Place: Wunderlich Park. Coach: Tim. ULTIMATE RUN PREP. Up Alambique to Skyline, back down Bear Gulch.
Team Sheeper Run
Jan 12 all-day
Time: 8.30am. Place: Wunderlich Park. Coach: Tim. ULTIMATE RUN PREP. Up Alambique to Skyline, back down Bear Gulch.
13
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for distance and technique.
Menlo Masters Swim
Jan 13 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for distance and technique.
14
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg emphasis day.
Menlo Masters Swim
Jan 14 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg emphasis day.
Team Sheeper Run
Time: 6.00pm. Place: Burgess. Coach: Tim. Track, strength, drills and repeats.
Team Sheeper Run
Jan 14 all-day
Time: 6.00pm. Place: Burgess. Coach: Tim. Track, strength, drills and repeats.
15
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. IM’s w/ long freestyle tails.
Menlo Masters Swim
Jan 15 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. IM’s w/ long freestyle tails.
16
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Long. Stroke: Free/Back. Long, free, repeat 400’s “old school”. Long, back, pyramids interlaced w/ free.
Menlo Masters Swim
Jan 16 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Long. Stroke: Free/Back. Long, free, repeat 400’s “old school”. Long, back, pyramids interlaced w/ free.
Team Sheeper Stretch
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretching.
Team Sheeper Stretch
Jan 16 all-day
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretching.
17
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed work.
Menlo Masters Swim
Jan 17 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed work.
18
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free threshold 200’s, IM 150’s.
Menlo Masters Swim
Jan 18 all-day
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free threshold 200’s, IM 150’s.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Tim/Mike. Foothill, hwy 9, Skyline, down Page. Group A add 10′ transition run.
Team Sheeper Bike
Jan 18 all-day
Time: 8.30am. Place: Burgess. Coach: Tim/Mike. Foothill, hwy 9, Skyline, down Page. Group A add 10′ transition run.
19
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. 50’s on short rest and long rest intervals.
Menlo Masters Swim
Jan 19 all-day
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. 50’s on short rest and long rest intervals.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE PREP. Up Lonely trail, down Chinquapin or Crystal.
Team Sheeper Run
Jan 19 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE PREP. Up Lonely trail, down Chinquapin or Crystal.
20
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Emphasis on glide and balance.
Menlo Masters Swim
Jan 20 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Emphasis on glide and balance.
21
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yardage.
Menlo Masters Swim
Jan 21 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yardage.
Team Sheeper Run
Time: 6.00pm. Place: Burgess. Coach: Tim. Track, strength, drills and repeats.
Team Sheeper Run
Jan 21 all-day
Time: 6.00pm. Place: Burgess. Coach: Tim. Track, strength, drills and repeats.
22
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed, technique, legs.
Menlo Masters Swim
Jan 22 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed, technique, legs.
23
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Mid. Stroke: Free/IM. Long, free, negative split emphasis. Mid, IM, fast balanced w/ recovery unbalanced IM’s.
Menlo Masters Swim
Jan 23 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Mid. Stroke: Free/IM. Long, free, negative split emphasis. Mid, IM, fast balanced w/ recovery unbalanced IM’s.
Team Sheeper Stretch
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Meghan. Strength and stretching.
Team Sheeper Stretch
Jan 23 all-day
Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Meghan. Strength and stretching.
24
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Head to tail relays.
Menlo Masters Swim
Jan 24 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Head to tail relays.
25
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Repeat 25’s in groups of 5.
Menlo Masters Swim
Jan 25 all-day
Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Repeat 25’s in groups of 5.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE RUN. One group start.
Team Sheeper Run
Jan 25 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. ULTIMATE RUN. One group start.
26
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Aerobic build & max yardage sets.
Menlo Masters Swim
Jan 26 all-day
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Aerobic build & max yardage sets.
Team Sheeper Bike
Time: 8.30am. Place: Woodside Elementary . Coach: Tim. Recovery ride. Canada, Crystal Springs, Trousdale and return.
Team Sheeper Bike
Jan 26 all-day
Time: 8.30am. Place: Woodside Elementary . Coach: Tim. Recovery ride. Canada, Crystal Springs, Trousdale and return.
27
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, uw streamlining, kicking.
Menlo Masters Swim
Jan 27 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, uw streamlining, kicking.
28
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Descending free and reverse IM’s for strength.
Menlo Masters Swim
Jan 28 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Descending free and reverse IM’s for strength.
Team Sheeper Run
Time: 6.00pm. Place: Burgess. Coach: Tim Track, strength, drills, repeats.
Team Sheeper Run
Jan 28 all-day
Time: 6.00pm. Place: Burgess. Coach: Tim Track, strength, drills, repeats.
29
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling @ threshold.
Menlo Masters Swim
Jan 29 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling @ threshold.
30
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Fly/Back. Long, free, broken 500’s. Short, fly/back, power swims from 12.5-50yds.
Menlo Masters Swim
Jan 30 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Fly/Back. Long, free, broken 500’s. Short, fly/back, power swims from 12.5-50yds.
Team Sheeper Stretch
Time: 6.00pm. Place: Cubberly Community Center. Coach: Tim. Strength and stretching.
Team Sheeper Stretch
Jan 30 all-day
Time: 6.00pm. Place: Cubberly Community Center. Coach: Tim. Strength and stretching.
31
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Choice. Circuits for fun.
Menlo Masters Swim
Jan 31 all-day
Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Choice. Circuits for fun.