Time: 7.00am Place: Burgess Distance: Short Stroke: Free/.Choice Fast efforts w/ choice of recovery styles

Time: 8.30am Place: Woodside Elementary Coach: Tim Long run for relay prep. Up Dean and Chinquapin, down Crystal or Lonely Trail.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Power free w/ recovery back

Time; 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: free Major cut downs

Time: 6.00pm Place: Burgess Coach” Tim Repeat 400’s, 300’s, 200’s.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Leg emphasis

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Long Stroke: Free/Back/IM Long, free, pulling for max yards Long, back/IM, back dominated IM’s

Time: 6.40pm Place: Studio K-Fit, Marsh Manor Coach: Tim/Jen Increase your flexibility, decrease your injury risk!

Time: 5.45am, 7.00am 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins for speed

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM 200’s fast free with an easy 50, 100’s fast IM with an easy 25.

Time: 8.30am Place: Burgess Coach: Jess A,B,C ride: OLH to Kings

Time: 5.00am Place: Burgess Coach: Tim SF to SANTA CRUZ RELAY RUN.

Time: 7.00am Place: Burgess Distance: Long Stroke: Free Swims w/ fast starts and finishes. Swims w/ fast middles.

Time: 8.30am NO TEAM RUN

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling at threshold

Time: 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Repeat 200’s free, 150’s IM.

Time: 6.00pm Place: Burgess Coach: Tim High tempo short runs, strength exercises.

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Fly Fins, tech, tempo

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Mid Stroke: Free/Back/Breast Long, free, pyramids Mid, back/breast, IM’s, transitions, kicking

Time: 6.40pm Place: K Fit studio, Marsh Manor Coach: Tim Strength & stretch.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Super fast & super slow swims.

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Embedded drills, stroke & speed.

Time: 8.30am Place: Burgess Coach: Tim/Claire/Mike A Ride: Up Hwy 9, Skyline, down 84 B Ride: Mt Eden, Pierce, down 9, Pierce loop, Foothill C Ride: Foothill, Mt Eden, out[...]

Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/Back/Breast Back & breast bookend strong free middles.

Time: 8.30am Place: Woodside Elementary Coach: Tim Crystal & Dean loop.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins for speed

Time: 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Mid Stroke: Free/Back Repeats w/ short, med, long rest.

Time: 6.00pm Place: Burgess Coach: Tim Track pyramids w/ intense 100’s throughout.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, aerobic flow.

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Short Stroke: Free/Fly/Breast Long, free, fins for max yards Short, fly/breast, fast starts, long uw work.

Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Jen Increase your flexibility, run faster.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Circuits

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 12.5’s to 125’s.

Time: 8.30am Place: Burgess Coach: Tim/Claire A,B ride: OLH, San G, Tunitas C Ride: OLH, Kings, Canada out n back.

Time: 7.00am Place: Burgess Distance: Long Stroke: Free Soft w/ mindful swimming & finish w/ power.

Time: 8.30am Place: Geng Rd Coach: Tim Ezy 5 miles out, strong return.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Seesaw, jigsaw & sawtooth swim tempos.

Time: 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Fly 20 x 25, 20 x 50.

Time: 6.00pm Place: Burgess Coach: Tim Strength w/ high tempo, mid distance runs.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Fly Fins, tech., legs, threshold.

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Long Stroke: Free/IM Long, free, drafting, lead changes Long, IM, building each stroke & distances.

Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Tim Strength & stretch.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Relays

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Kicking, pulling, swimming.

Time: 8.30am Place: Burgess Coach: Tim/Jess/Mike PUMPKIN PIE RIDE A Ride: OLH, San G, HMB, Pumpkin Pie, Tunitas B Ride: OLH, W.Alpine, 84, pie @ Bucks C Ride: OLH, Kings,[...]

Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Free swims that add a stroke, IM swims that delete a stroke.

Time: 8.00am (early start) Place: Woodside Elementary Coach: Tim X LARGE RUN Up Deans, Chinquapin, Skyline, Craig Britton Harkins Ridge, Skyline, Lonely Trails. 3 hrs.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Choice Mostly 25’s from drill to power.

Time: 6.00pm Place: Burgess Coach:Tim Track and strength workout.

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: Free KILLER QUAD #1 1 hour swim

NO TEAM RUN FAMILY TIME