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Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Free=4 x 25, 5 x 100, 6 x 75, 7 x 50 descending intervals. Fly=8 x 25 steady.
Menlo Masters Swim
Oct 1 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Free=4 x 25, 5 x 100, 6 x 75, 7 x 50 descending intervals. Fly=8 x 25 steady.
2
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. 4 x 500.
Menlo Masters Swim
Oct 2 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. 4 x 500.
Team Sheeper Combo
FEARSOME TRI/IM COMBO. Time: 7.00am/8.30am. Place: Burgess/Woodside Elementary. Coach: Tim/Mike. Swim: 4 x 500 free. Bike: Fearsome 74 miles; IM 112 miles. Run: Fearsome 4 miles; IM 90 minutes.
Team Sheeper Combo
Oct 2 all-day
FEARSOME TRI/IM COMBO. Time: 7.00am/8.30am. Place: Burgess/Woodside Elementary. Coach: Tim/Mike. Swim: 4 x 500 free. Bike: Fearsome 74 miles; IM 112 miles. Run: Fearsome 4 miles; IM 90 minutes.
3
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Short and long rest 100’s.
Menlo Masters Swim
Oct 3 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Short and long rest 100’s.
Team Sheeper Run
Time; 8.30am. Place: Woodside Elementary. Coach: Tim. Lollipop loop or short to long lollipop stick.
Team Sheeper Run
Oct 3 all-day
Time; 8.30am. Place: Woodside Elementary. Coach: Tim. Lollipop loop or short to long lollipop stick.
4
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, drilling and sprinting.
Menlo Masters Swim
Oct 4 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, drilling and sprinting.
5
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for legs and lungs.
Menlo Masters Swim
Oct 5 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for legs and lungs.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Tim. Mile repeats x 7.
Team Sheeper Run
Oct 5 all-day
Time: 6.00pm. Place: Priory. Coach: Tim. Mile repeats x 7.
6
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pacing and clock work.
Menlo Masters Swim
Oct 6 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pacing and clock work.
Team Sheeper Bike
Time: 5.30pm. Place: Home. Coach: Ian. ZWIFT aloha.
Team Sheeper Bike
Oct 6 all-day
Time: 5.30pm. Place: Home. Coach: Ian. ZWIFT aloha.
7
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yardage.
Menlo Masters Swim
Oct 7 all-day
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yardage.
8
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s free and IM.
Menlo Masters Swim
Oct 8 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s free and IM.
9
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 50’s and 100’s.
Menlo Masters Swim
Oct 9 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 50’s and 100’s.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Group led. OLH, San Gregorio, Tunitas.
Team Sheeper Bike
Oct 9 all-day
Time: 8.30am. Place: Burgess. Coach: Group led. OLH, San Gregorio, Tunitas.
10
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Cutdown from 1000.
Menlo Masters Swim
Oct 10 all-day
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Cutdown from 1000.
Team Sheeper Run
Time; 8.30am. Place: Woodside Elementary. Coach: Group led. Crystal Springs, Dean loop.
Team Sheeper Run
Oct 10 all-day
Time; 8.30am. Place: Woodside Elementary. Coach: Group led. Crystal Springs, Dean loop.
11
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Unbalanced IM’s and descending 200’s.
Menlo Masters Swim
Oct 11 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Unbalanced IM’s and descending 200’s.
12
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Repeat 25’s.
Menlo Masters Swim
Oct 12 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Repeat 25’s.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Tim. 400 repeats, eliminator format.
Team Sheeper Run
Oct 12 all-day
Time: 6.00pm. Place: Priory. Coach: Tim. 400 repeats, eliminator format.
13
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg work.
Menlo Masters Swim
Oct 13 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins for leg work.
Team Sheeper Bike
Time: 5.30pm. Place: Home. Coach: Ian. ZWIFT aloha
Team Sheeper Bike
Oct 13 all-day
Time: 5.30pm. Place: Home. Coach: Ian. ZWIFT aloha
14
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Short. Stroke: Free/Breast. Breast=power 50’s , free=power 75’s.
Menlo Masters Swim
Oct 14 all-day
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Short. Stroke: Free/Breast. Breast=power 50’s , free=power 75’s.
15
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free dominant IM’s.
Menlo Masters Swim
Oct 15 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free dominant IM’s.
16
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for speed.
Menlo Masters Swim
Oct 16 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for speed.
Team Sheeper Combo
Time: 8.00am. Place: Alpine Hills Swim and Tennis Club, Portola Valley Coach: Tim. Swim: 500 free. Bike: Portola, OLH, Kings, Canada, bike bridge, Crystal Springs, Canada, Portola, Alpine.
Team Sheeper Combo
Oct 16 all-day
Time: 8.00am. Place: Alpine Hills Swim and Tennis Club, Portola Valley Coach: Tim. Swim: 500 free. Bike: Portola, OLH, Kings, Canada, bike bridge, Crystal Springs, Canada, Portola, Alpine.
17
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed.
Menlo Masters Swim
Oct 17 all-day
Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed.
Team Sheeper Run
Time: 8.30am. Place: Windy Hill. Coach: Tim. Razorback, Hamms Gulch.
Team Sheeper Run
Oct 17 all-day
Time: 8.30am. Place: Windy Hill. Coach: Tim. Razorback, Hamms Gulch.
18
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. 5-8 x 400’s w/ short rest.
Menlo Masters Swim
Oct 18 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. 5-8 x 400’s w/ short rest.
19
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. 300’s free w/ embedded backstroke.
Menlo Masters Swim
Oct 19 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. 300’s free w/ embedded backstroke.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Tim. Mile repeats x 6.
Team Sheeper Run
Oct 19 all-day
Time: 6.00pm. Place: Priory. Coach: Tim. Mile repeats x 6.
20
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg emphasis.
Menlo Masters Swim
Oct 20 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg emphasis.
21
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Mid. Stroke: Free/IM. 200’s holding and descending.
Menlo Masters Swim
Oct 21 all-day
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Mid. Stroke: Free/IM. 200’s holding and descending.
22
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for aerobic maintenance.  
Menlo Masters Swim
Oct 22 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for aerobic maintenance.  
23
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Threshold free and choice recovery.
Menlo Masters Swim
Oct 23 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Threshold free and choice recovery.
Team Sheeper Bike
Time; 8.30am. Place: Woodside Elementary. Coach: Tim/Mike. IM Combo #4. Bike 112, run 2 hours.
Team Sheeper Bike
Oct 23 all-day
Time; 8.30am. Place: Woodside Elementary. Coach: Tim/Mike. IM Combo #4. Bike 112, run 2 hours.
24
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Roving stroke dominance.
Menlo Masters Swim
Oct 24 all-day
Time: 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Roving stroke dominance.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. 4-8 mile flat to rolling loop course.
Team Sheeper Run
Oct 24 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Tim. 4-8 mile flat to rolling loop course.
25
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed work.
Menlo Masters Swim
Oct 25 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for speed work.
26
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Broken mile.
Menlo Masters Swim
Oct 26 all-day
Time: 6.00am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Broken mile.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Tim. 800 repeats.
Team Sheeper Run
Oct 26 all-day
Time: 6.00pm. Place: Priory. Coach: Tim. 800 repeats.
27
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Pyramids w/ backstroke binding.
Menlo Masters Swim
Oct 27 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Pyramids w/ backstroke binding.
Team Sheeper Bike
Time: 5.30pm. Place: Home. Coach: Ian. ALOHA zwift.
Team Sheeper Bike
Oct 27 all-day
Time: 5.30pm. Place: Home. Coach: Ian. ALOHA zwift.
28
Menlo Masters Swim
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Long. Stroke: Free. Pulling for strength.
Menlo Masters Swim
Oct 28 all-day
Time: 6.00am, 7.00am, 12 noon, 7.00pm. Place: Burgess. Distance: Long. Stroke: Free. Pulling for strength.
29
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Tech and flow.
Menlo Masters Swim
Oct 29 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Tech and flow.
30
Menlo Masters Swim
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Killer Quad #1. 1 hour swim.
Menlo Masters Swim
Oct 30 all-day
Time: 6.00am, 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Killer Quad #1. 1 hour swim.
Team Sheeper Bike
Time; 8.30am. Place: Burgess. Coach: Tim/Mike. OLH, west Alpine, pagemill, Arastradero, Burgess.
Team Sheeper Bike
Oct 30 all-day
Time; 8.30am. Place: Burgess. Coach: Tim/Mike. OLH, west Alpine, pagemill, Arastradero, Burgess.
31
Menlo Masters Swim
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Killer Quad #1. 1 hour swim.
Menlo Masters Swim
Oct 31 all-day
Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Killer Quad #1. 1 hour swim.
Team Sheeper Run
Time: 8.30am. Place: Geng Rd. Coach: Tim. IM Run Sim #3. 3 x 6 mile loops.
Team Sheeper Run
Oct 31 all-day
Time: 8.30am. Place: Geng Rd. Coach: Tim. IM Run Sim #3. 3 x 6 mile loops.