Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Back Power free w/ active recovery backstroke.
Menlo Masters Swim
Oct 1 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Back Power free w/ active recovery backstroke.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Mike COMBO Bike: Up Kings, part way down Tunitas Run: Grabtown trail run into Purissima Redwoods.
Team Sheeper Bike
Oct 1 all-day
Time: 8.30am Place: Burgess Coach: Tim/Mike COMBO Bike: Up Kings, part way down Tunitas Run: Grabtown trail run into Purissima Redwoods.
2
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast Power free w/ dps & drill breaststroke.
Menlo Masters Swim
Oct 2 all-day
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast Power free w/ dps & drill breaststroke.
Team Sheeper Run
Time: 8.30am Place: Woodside Elementary Coach: Tim Dean-Chinquapin-Crystal.
Team Sheeper Run
Oct 2 all-day
Time: 8.30am Place: Woodside Elementary Coach: Tim Dean-Chinquapin-Crystal.
3
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free 6 ‘ swims w/ 1’ recovery.
Menlo Masters Swim
Oct 3 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free 6 ‘ swims w/ 1’ recovery.
4
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Fly 75’s & 50’s free, 25’s & 12.5’s fly.
Menlo Masters Swim
Oct 4 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Fly 75’s & 50’s free, 25’s & 12.5’s fly.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Mid distance repeats w/ leg strength work embedded.
Team Sheeper Run
Oct 4 all-day
Time: 6.00pm Place: Burgess Coach: Tim Mid distance repeats w/ leg strength work embedded.
5
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Drills embedded in long efforts.
Menlo Masters Swim
Oct 5 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Drills embedded in long efforts.
6
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, pulling DPS Mid, IM, 250 repeats
Menlo Masters Swim
Oct 6 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, pulling DPS Mid, IM, 250 repeats
7
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Distance: Short Stroke: Free/Choice Multiple cutdown from 150
Menlo Masters Swim
Oct 7 all-day
Time: 5.45am, 7.00am, 12 noon Distance: Short Stroke: Free/Choice Multiple cutdown from 150
8
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Distance: Long Stroke: Free/Back Fins, long walls, drills, tight repeats.
Menlo Masters Swim
Oct 8 all-day
Time: 6.00am, 7.00am, 8.00am Distance: Long Stroke: Free/Back Fins, long walls, drills, tight repeats.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess LULU Ride A Ride: Pescadero loop w/ lunch at Lulu’s B Ride: West Alpine loop w/ lunch at Lulu’s.
Team Sheeper Bike
Oct 8 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess LULU Ride A Ride: Pescadero loop w/ lunch at Lulu’s B Ride: West Alpine loop w/ lunch at Lulu’s.
9
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM 125’s IM w/ favorite stroke doubled. 125’s free w/ 25 of kick/drill.
Menlo Masters Swim
Oct 9 all-day
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM 125’s IM w/ favorite stroke doubled. 125’s free w/ 25 of kick/drill.
Team Sheeper Run
Time: 7.30am Place: Rancho San Antonio Park Coach: Tim Meet at bathrooms 2.0-2.5 hour trail run. Bring at least 200 calories and 12oz water! Course maps will be available.
Team Sheeper Run
Oct 9 all-day
Time: 7.30am Place: Rancho San Antonio Park Coach: Tim Meet at bathrooms 2.0-2.5 hour trail run. Bring at least 200 calories and 12oz water! Course maps will be available.
10
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Free dominant IM’s.
Menlo Masters Swim
Oct 10 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Free dominant IM’s.
11
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling 8′ swims w/ 1′ recovery.
Menlo Masters Swim
Oct 11 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling 8′ swims w/ 1′ recovery.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Short rest repeats w/ leg & arm strength work.
Team Sheeper Run
Oct 11 all-day
Time: 6.00pm Place: Burgess Coach: Tim Short rest repeats w/ leg & arm strength work.
12
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Repeat 100’s w/ short rest intervals.
Menlo Masters Swim
Oct 12 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Repeat 100’s w/ short rest intervals.
13
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, fins, varying speed Mid, back, fins, leg work.
Menlo Masters Swim
Oct 13 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, fins, varying speed Mid, back, fins, leg work.
Team Sheeper Run
Time: 6.00pm Place: Edgewood & Canada Coach: Tim 60′ flashlight run. Must bring lights.
Team Sheeper Run
Oct 13 all-day
Time: 6.00pm Place: Edgewood & Canada Coach: Tim 60′ flashlight run. Must bring lights.
14
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Broken IM’s & straight free.
Menlo Masters Swim
Oct 14 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Broken IM’s & straight free.
15
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 200’s & 100’s, broken @ the 25. Fast & long rest, fast & short rest.
Menlo Masters Swim
Oct 15 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 200’s & 100’s, broken @ the 25. Fast & long rest, fast & short rest.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess COMBO Los Trancos Open Space Bike: Up Pagemill Run: Lost Creek loop trail A ride: 4 hours B ride: 3 hours
Team Sheeper Bike
Oct 15 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess COMBO Los Trancos Open Space Bike: Up Pagemill Run: Lost Creek loop trail A ride: 4 hours B ride: 3 hours
16
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Long Stroke: Free 1 hour swim prep. 4 x 15′ swims w/ variety.
Menlo Masters Swim
Oct 16 all-day
Time: 7.00am Place: Burgess Distance: Long Stroke: Free 1 hour swim prep. 4 x 15′ swims w/ variety.
Team Sheeper Run
Time: 8.30am Place: Windy Hill Coach: Tim Long run up dirt Alpine, across Skyline, down Hamm’s Gulch.
Team Sheeper Run
Oct 16 all-day
Time: 8.30am Place: Windy Hill Coach: Tim Long run up dirt Alpine, across Skyline, down Hamm’s Gulch.
17
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Fly Fins, long, streamlines, kicking & power fly finishes.
Menlo Masters Swim
Oct 17 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Fly Fins, long, streamlines, kicking & power fly finishes.
18
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM 1 x 200 IM, 4 x 100 free Repeating.
Menlo Masters Swim
Oct 18 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM 1 x 200 IM, 4 x 100 free Repeating.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Long repeats w/ leg work & drills.
Team Sheeper Run
Oct 18 all-day
Time: 6.00pm Place: Burgess Coach: Tim Long repeats w/ leg work & drills.
19
Menlo Masters Swim
Time: 5.45am, 7.00am ,12 noon Place: Burgess Distance: Short Stroke: Free/Choice Power 12.5’s to 37.5’s.
Menlo Masters Swim
Oct 19 all-day
Time: 5.45am, 7.00am ,12 noon Place: Burgess Distance: Short Stroke: Free/Choice Power 12.5’s to 37.5’s.
20
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Breast Long, free, 10′ swims w/ 1′ recovery Mid, breast, longest glides possible.
Menlo Masters Swim
Oct 20 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Breast Long, free, 10′ swims w/ 1′ recovery Mid, breast, longest glides possible.
21
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Circuits
Menlo Masters Swim
Oct 21 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Circuits
22
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free Pulling @ threshold.
Menlo Masters Swim
Oct 22 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free Pulling @ threshold.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess DEAD END CLIMB DAY Kings, Native Sons, Star Hill, Bear Gulch. A ride: 3.5 hours B ride: 3.0 hours
Team Sheeper Bike
Oct 22 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess DEAD END CLIMB DAY Kings, Native Sons, Star Hill, Bear Gulch. A ride: 3.5 hours B ride: 3.0 hours
23
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast Free, repeats 75’s, breast 25’s & 50’s.
Menlo Masters Swim
Oct 23 all-day
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast Free, repeats 75’s, breast 25’s & 50’s.
Team Sheeper Run
Time: 7.00am Place: Car park at top of Hwy 9 Coach: Tim SKYLINE TO THE SEA 12 – 25 mile options.
Team Sheeper Run
Oct 23 all-day
Time: 7.00am Place: Car park at top of Hwy 9 Coach: Tim SKYLINE TO THE SEA 12 – 25 mile options.
24
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Drafting & lead changes
Menlo Masters Swim
Oct 24 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Drafting & lead changes
25
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Breast Pull downs & pull outs.
Menlo Masters Swim
Oct 25 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Breast Pull downs & pull outs.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Mid distance repeats w/ leg & arm work.
Team Sheeper Run
Oct 25 all-day
Time: 6.00pm Place: Burgess Coach: Tim Mid distance repeats w/ leg & arm work.
26
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Back Fins, speed. drills, kicking.
Menlo Masters Swim
Oct 26 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Back Fins, speed. drills, kicking.
27
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place; Burgess Distance: Long/Short Stroke: Free/Fly Long, free, pulling Short, fly, stroke counting
Menlo Masters Swim
Oct 27 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place; Burgess Distance: Long/Short Stroke: Free/Fly Long, free, pulling Short, fly, stroke counting
Team Sheeper Run
Time: 6.00pm Place: Edgewood & Canada Coach: Tim 70′ hilly flashlight run. Must bring lights.
Team Sheeper Run
Oct 27 all-day
Time: 6.00pm Place: Edgewood & Canada Coach: Tim 70′ hilly flashlight run. Must bring lights.
28
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM 8 x 25’s per stroke, 150’s of power free.
Menlo Masters Swim
Oct 28 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM 8 x 25’s per stroke, 150’s of power free.
29
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Old fashioned repeat 500’s.
Menlo Masters Swim
Oct 29 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Old fashioned repeat 500’s.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess COMBO El Corte Madera Open Space Bike: Up OLH Run: Steam Donkey Trail A ride: 4 hours B ride: 3 hours
Team Sheeper Bike
Oct 29 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess COMBO El Corte Madera Open Space Bike: Up OLH Run: Steam Donkey Trail A ride: 4 hours B ride: 3 hours
30
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Long Stroke: Free/Breast Free 400’s & breast 50’s.
Menlo Masters Swim
Oct 30 all-day
Time: 7.00am Place: Burgess Distance: Long Stroke: Free/Breast Free 400’s & breast 50’s.
Team Sheeper Run
Time: 8.30am Place: Woodside Elementary Coach: Tim Up Lonely trail, down Crystal to Dean.
Team Sheeper Run
Oct 30 all-day
Time: 8.30am Place: Woodside Elementary Coach: Tim Up Lonely trail, down Crystal to Dean.
31
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free * 1 HOUR SWIM *
Menlo Masters Swim
Oct 31 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free * 1 HOUR SWIM *
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