Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free KILLER QUAD #1. 1 hour swim
Menlo Masters Swim
Nov 1 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free KILLER QUAD #1. 1 hour swim
Team Sheeper Dev Tri
Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run
Team Sheeper Dev Tri
Nov 1 all-day
Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run
2
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellhaven Distance: Long/Short Stroke: Free/Fly/Breast Long, free, pulling, DPS Short, fly/breast, leg emphasis
Menlo Masters Swim
Nov 2 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellhaven Distance: Long/Short Stroke: Free/Fly/Breast Long, free, pulling, DPS Short, fly/breast, leg emphasis
Team Sheeper Stretch
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Tim Strength & stretch
Team Sheeper Stretch
Nov 2 all-day
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Tim Strength & stretch
3
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Fins, power 100’s.
Menlo Masters Swim
Nov 3 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Fins, power 100’s.
4
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 25’s, 50’s, 75’s.
Menlo Masters Swim
Nov 4 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 25’s, 50’s, 75’s.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess/Mike A Ride: Up Page, down Kings B Ride: Up page, down 84 C Ride: Up Page, down Moody WEATHER DEPENDENT. Course may be altered.
Team Sheeper Bike
Nov 4 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess/Mike A Ride: Up Page, down Kings B Ride: Up page, down 84 C Ride: Up Page, down Moody WEATHER DEPENDENT. Course may be altered.
5
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM 150 free, 100 IM, x 8.
Menlo Masters Swim
Nov 5 all-day
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM 150 free, 100 IM, x 8.
Team Sheeper Run
Time: 8.30am Place: Windy Hill Coach: Tim Up Razorback, down Hamm’s gulch.
Team Sheeper Run
Nov 5 all-day
Time: 8.30am Place: Windy Hill Coach: Tim Up Razorback, down Hamm’s gulch.
6
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, aerobic flow.
Menlo Masters Swim
Nov 6 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, aerobic flow.
7
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins for legs & lungs.
Menlo Masters Swim
Nov 7 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins for legs & lungs.
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Fly Power 20’s of fly, power 30’s of free.
Menlo Masters Swim
Nov 7 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Fly Power 20’s of fly, power 30’s of free.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Track pyramids
Team Sheeper Run
Nov 7 all-day
Time: 6.00pm Place: Burgess Coach: Tim Track pyramids
8
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Fins, legs & drills.
Menlo Masters Swim
Nov 8 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Fins, legs & drills.
Team Sheeper Dev Tri
Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run
Team Sheeper Dev Tri
Nov 8 all-day
Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run
9
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Med Stroke: Free/IM Long, free, 10 x 300 repeats, Med, IM, 6 x 200 IM’s.
Menlo Masters Swim
Nov 9 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Med Stroke: Free/IM Long, free, 10 x 300 repeats, Med, IM, 6 x 200 IM’s.
Team Sheeper Stretch
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Jen Strength & stretch.
Team Sheeper Stretch
Nov 9 all-day
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Jen Strength & stretch.
10
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast 40 x 50 using free & breast.
Menlo Masters Swim
Nov 10 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast 40 x 50 using free & breast.
11
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Drafting & lead changes
Menlo Masters Swim
Nov 11 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Drafting & lead changes
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Ian/Jess/Mike A Ride: Kings, Skyline, 84, west La Honda, Kings B Ride: Kings, Star Hill loop, down 84 C Ride: Up & down Kings
Team Sheeper Bike
Nov 11 all-day
Time: 8.30am Place: Burgess Coach: Ian/Jess/Mike A Ride: Kings, Skyline, 84, west La Honda, Kings B Ride: Kings, Star Hill loop, down 84 C Ride: Up & down Kings
12
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast/Fly Sprinting, bobbing, sculling
Menlo Masters Swim
Nov 12 all-day
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Breast/Fly Sprinting, bobbing, sculling
Team Sheeper Run
Time: 8.30am Place: Parking lot across from Oracle Coach: Mike 8-12 out n back. Return faster.
Team Sheeper Run
Nov 12 all-day
Time: 8.30am Place: Parking lot across from Oracle Coach: Mike 8-12 out n back. Return faster.
13
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM 10 x 100 free, 10 x 75 IM
Menlo Masters Swim
Nov 13 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM 10 x 100 free, 10 x 75 IM
14
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: Free Fins for walls
Menlo Masters Swim
Nov 14 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: Free Fins for walls
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim BURRITO RELAY 2 people relay 6 miles, estimated finish time.
Team Sheeper Run
Nov 14 all-day
Time: 6.00pm Place: Burgess Coach: Tim BURRITO RELAY 2 people relay 6 miles, estimated finish time.
15
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Choice Power free, restful stroke choice.
Menlo Masters Swim
Nov 15 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Choice Power free, restful stroke choice.
16
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess. 7.00pm @ Bellehaven Distance: Long/Long Stroke: Free/Back Long, free, pace awareness Long, back, pace changes
Menlo Masters Swim
Nov 16 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess. 7.00pm @ Bellehaven Distance: Long/Long Stroke: Free/Back Long, free, pace awareness Long, back, pace changes
Team Sheeper Stretch
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Tim Increase your flexibility, run faster.
Team Sheeper Stretch
Nov 16 all-day
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Tim Increase your flexibility, run faster.
17
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Free & back dominant IM’s.
Menlo Masters Swim
Nov 17 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Free & back dominant IM’s.
18
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Pulling, max yardage.
Menlo Masters Swim
Nov 18 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Pulling, max yardage.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess/Claire COMBO A,B,C Ride: OLH Run: Windy Hill, “Lost Trail”, A=60, B=45, C=30 Bike: Down 84
Team Sheeper Bike
Nov 18 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess/Claire COMBO A,B,C Ride: OLH Run: Windy Hill, “Lost Trail”, A=60, B=45, C=30 Bike: Down 84
19
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/Back Swim, kick, pull day.
Menlo Masters Swim
Nov 19 all-day
Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/Back Swim, kick, pull day.
Team Sheeper Run
Time: 8.30am Place: Geng Rd, Baylands Coach: Tim 8 – 10. Return faster.
Team Sheeper Run
Nov 19 all-day
Time: 8.30am Place: Geng Rd, Baylands Coach: Tim 8 – 10. Return faster.
20
Menlo Masters Swim
Time: 5.45am, 7.00am 12 noon Place: Burgess Distance: Long Stroke: Free Fins, strong 100’s embedded in long swims.
Menlo Masters Swim
Nov 20 all-day
Time: 5.45am, 7.00am 12 noon Place: Burgess Distance: Long Stroke: Free Fins, strong 100’s embedded in long swims.
21
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Choice Kick, drill, short sprints w/ good technique.
Menlo Masters Swim
Nov 21 all-day
Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Choice Kick, drill, short sprints w/ good technique.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Fast 200’s.
Team Sheeper Run
Nov 21 all-day
Time: 6.00pm Place: Burgess Coach: Tim Fast 200’s.
22
Menlo Masters Swim
Time: 5.45am, 7.15am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2 50 x 100
Menlo Masters Swim
Nov 22 all-day
Time: 5.45am, 7.15am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2 50 x 100
23
24
Menlo Masters Swim
Time: 6.30am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2 50 x 100
Menlo Masters Swim
Nov 24 all-day
Time: 6.30am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2 50 x 100
25
Menlo Masters Swim
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Unbalanced IM’s, balanced free.
Menlo Masters Swim
Nov 25 all-day
Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Unbalanced IM’s, balanced free.
Team Sheeper Bike
Time: 8.30am Place: Burgess Coach: Tim/Jess/Mike A Ride: OLH, San G, Tunitas B Ride: OLH, San G, Tunitas C Ride: OLH, La Honda, 84
Team Sheeper Bike
Nov 25 all-day
Time: 8.30am Place: Burgess Coach: Tim/Jess/Mike A Ride: OLH, San G, Tunitas B Ride: OLH, San G, Tunitas C Ride: OLH, La Honda, 84
26
Menlo Masters Swim
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Fly Circuits
Menlo Masters Swim
Nov 26 all-day
Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Fly Circuits
Team Sheeper Run
Time: 8.30am Place: Woodside Elementary Coach: Tim Crystal & Dean loop.
Team Sheeper Run
Nov 26 all-day
Time: 8.30am Place: Woodside Elementary Coach: Tim Crystal & Dean loop.
27
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Breast w/ dolphin & flutter kick, free w/ pulldowns.
Menlo Masters Swim
Nov 27 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Breast w/ dolphin & flutter kick, free w/ pulldowns.
28
Menlo Masters Swim
Time: 5.45am, 7.00am 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, repeat 400’s.
Menlo Masters Swim
Nov 28 all-day
Time: 5.45am, 7.00am 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, repeat 400’s.
Team Sheeper Run
Time: 6.00pm Place: Burgess Coach: Tim Track, run cross.
Team Sheeper Run
Nov 28 all-day
Time: 6.00pm Place: Burgess Coach: Tim Track, run cross.
29
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Restful back in the middle of fast free swims.
Menlo Masters Swim
Nov 29 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Restful back in the middle of fast free swims.
30
Menlo Masters Swim
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long/Short Stroke: Free/Fly/Breast Long, free, fins, hi tempo Short, fly/breast, fins
Menlo Masters Swim
Nov 30 all-day
Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long/Short Stroke: Free/Fly/Breast Long, free, fins, hi tempo Short, fly/breast, fins
Team Sheeper Stretch
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Jen Increase your flexibility, injury prevention.
Team Sheeper Stretch
Nov 30 all-day
Time: 6.40pm Place: K Fit Studio, Marsh Manor Coach: Jen Increase your flexibility, injury prevention.