Calendar - Menlo Swim & Sport

November 2016

Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free HOUR SWIM Menlo Masters Swim Nov 1 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free HOUR SWIM Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ leg exercises. Team Sheeper Run Nov 1 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ leg exercises.	2 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast/Back One hour swim recovery w/ kicking, drilling, sprints. Menlo Masters Swim Nov 2 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast/Back One hour swim recovery w/ kicking, drilling, sprints.	3 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly/Breast Long, free, pulling w/ power Short, fly/breast, legs & drills. Menlo Masters Swim Nov 3 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly/Breast Long, free, pulling w/ power Short, fly/breast, legs & drills. Team Sheeper Run Time: 6.00pm Place: Edgewood & Canada Coach: Group led Flashlight Run. Double loop, 75 min. Team Sheeper Run Nov 3 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Group led Flashlight Run. Double loop, 75 min.	4 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Back Fins, speed & drills. Menlo Masters Swim Nov 4 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Back Fins, speed & drills.	5 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Pushing one of the IM strokes at a time. Menlo Masters Swim Nov 5 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Pushing one of the IM strokes at a time. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess STRENGTH MAINTENANCE A Ride: Up Pagemill, down W.Alpine, up 84, W. OLH, down 84 B Ride: Up Pagemill, down 84. Team Sheeper Bike Nov 5 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess STRENGTH MAINTENANCE A Ride: Up Pagemill, down W.Alpine, up 84, W. OLH, down 84 B Ride: Up Pagemill, down 84.	6 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Long Stroke: Free Lead, distance, tempo changes. Menlo Masters Swim Nov 6 all-day Tickets Time: 7.00am Place: Burgess Distance: Long Stroke: Free Lead, distance, tempo changes. Team Sheeper Run Time: 8.30am (daylight saving ends) Place: Sawyer Camp Coach: Tim Conversation pace going out, work pace returning. 10 miles. Team Sheeper Run Nov 6 all-day Tickets Time: 8.30am (daylight saving ends) Place: Sawyer Camp Coach: Tim Conversation pace going out, work pace returning. 10 miles.
7 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Speedy 150’s. Menlo Masters Swim Nov 7 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Speedy 150’s.	8 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Fins, streamlines, steady. Menlo Masters Swim Nov 8 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Fins, streamlines, steady. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ arm strength exercises. Team Sheeper Run Nov 8 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ arm strength exercises.	9 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Breast 50 x 100 prep, 150 repeats. Menlo Masters Swim Nov 9 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Breast 50 x 100 prep, 150 repeats.	10 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, repeat 300’s Mid, back, 125 & 75 repeats. Menlo Masters Swim Nov 10 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, repeat 300’s Mid, back, 125 & 75 repeats.	11 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Theme changes every 15 mins Menlo Masters Swim Nov 11 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Theme changes every 15 mins Team Sheeper Bike Time: 10.00am Place: Olema camp ground Coach: Tim Ride to Inverness and Tomalas Bay. 3 hour flattish ride. Team Sheeper Bike Nov 11 all-day Tickets Time: 10.00am Place: Olema camp ground Coach: Tim Ride to Inverness and Tomalas Bay. 3 hour flattish ride.	12 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Pulling repeats Menlo Masters Swim Nov 12 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Pulling repeats Team Sheeper Run Time: 9.00am Place: Stinson Beach park Coach: Tim MT TAM TRAIL RUN Team Sheeper Run Nov 12 all-day Tickets Time: 9.00am Place: Stinson Beach park Coach: Tim MT TAM TRAIL RUN	13 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Unbalanced & awkward IM’s. Menlo Masters Swim Nov 13 all-day Tickets Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Unbalanced & awkward IM’s. Team Sheeper Bike Time: 7.00am Place: Olema campground Coach: Tim MTN BIKE RIDE Bolinas Ridge Trail out n back. 3 hr ride with scenic views of the coast. Team Sheeper Bike Nov 13 all-day Tickets Time: 7.00am Place: Olema campground Coach: Tim MTN BIKE RIDE Bolinas Ridge Trail out n back. 3 hr ride with scenic views of the coast.
14 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins, high paced 500’s. Menlo Masters Swim Nov 14 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins, high paced 500’s.	15 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Breast Fist & fast. Menlo Masters Swim Nov 15 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Breast Fist & fast. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ arm & leg strength exercises. Team Sheeper Run Nov 15 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ arm & leg strength exercises.	16 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back 5 x 100 prep, 125 yd repeats. Menlo Masters Swim Nov 16 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back 5 x 100 prep, 125 yd repeats.	17 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Long Stroke: Free/IM Long, free, pulling, varying intensities Long, IM, 400 & 500 IM’s w/ broken fly. Menlo Masters Swim Nov 17 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Long Stroke: Free/IM Long, free, pulling, varying intensities Long, IM, 400 & 500 IM’s w/ broken fly. Team Sheeper Run Time: 6.00pm Place: Edgewood & Canada Coach: Tim Flashlight Run, 75′ for fun. Team Sheeper Run Nov 17 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Tim Flashlight Run, 75′ for fun.	18 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/IM Mixing strokes. Menlo Masters Swim Nov 18 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/IM Mixing strokes.	19 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Back Random back placements on swim. Menlo Masters Swim Nov 19 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Back Random back placements on swim. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Mike GRAVEL LOOP A Ride: Montebello loop, a bit of gravel B Ride: Montebello, out-n-back. Team Sheeper Bike Nov 19 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Mike GRAVEL LOOP A Ride: Montebello loop, a bit of gravel B Ride: Montebello, out-n-back.	20 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Fly/Breast Mixing strokes, speeds, distances. Menlo Masters Swim Nov 20 all-day Tickets Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Fly/Breast Mixing strokes, speeds, distances. Team Sheeper Run Time: 8.30am Place: Wunderlich Park Coach: Tim Alambique & Bear Creek trail. 90′ run. Team Sheeper Run Nov 20 all-day Tickets Time: 8.30am Place: Wunderlich Park Coach: Tim Alambique & Bear Creek trail. 90′ run.
21 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Uptempo 125’s. Menlo Masters Swim Nov 21 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Uptempo 125’s.	22 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Stretch & stamina. Menlo Masters Swim Nov 22 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Stretch & stamina. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ running drills embedded. Team Sheeper Run Nov 22 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ running drills embedded.	23 Menlo Masters Swim Time: 5.45am, 7.15am, no noon swim. Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2 Menlo Masters Swim Nov 23 all-day Tickets Time: 5.45am, 7.15am, no noon swim. Place: Burgess Distance: Long Stroke: Free KILLER QUAD #2	24	25 Menlo Masters Swim Time: 5.45am, 7.15am Place: Burgess Distance: long Stroke: Free KILLER QUAD #2 Menlo Masters Swim Nov 25 all-day Tickets Time: 5.45am, 7.15am Place: Burgess Distance: long Stroke: Free KILLER QUAD #2	26 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Breast Starting & finishing efforts w/ breaststroke. Menlo Masters Swim Nov 26 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Breast Starting & finishing efforts w/ breaststroke. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess TURKEY BURNER A Ride: 100 miles Pagemill, HMB, Devils Slide, Pacifica, Canada. B Ride: 60 miles Kings, Tunitas, HMB, Devils Slide, Pacifica, Canada. RSVP[...] Team Sheeper Bike Nov 26 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess TURKEY BURNER A Ride: 100 miles Pagemill, HMB, Devils Slide, Pacifica, Canada. B Ride: 60 miles Kings, Tunitas, HMB, Devils Slide, Pacifica, Canada. RSVP[...]	27 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Long Stroke: Free Embedding drills, kicking, sprints in long swims. Menlo Masters Swim Nov 27 all-day Tickets Time: 7.00am Place: Burgess Distance: Long Stroke: Free Embedding drills, kicking, sprints in long swims. Team Sheeper Run Time: 8.30am Place: Woodside Elementary Coach: Tim Crystal & Dean, comfortable pace. Team Sheeper Run Nov 27 all-day Tickets Time: 8.30am Place: Woodside Elementary Coach: Tim Crystal & Dean, comfortable pace.
28 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins, speed 25’s, 50’s. Menlo Masters Swim Nov 28 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins, speed 25’s, 50’s.	29 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Back Tempo & turnover. Menlo Masters Swim Nov 29 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Back Tempo & turnover. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim BURRITO RELAY 2 runners relay for 6 miles to hit their estimated time. Team Sheeper Run Nov 29 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim BURRITO RELAY 2 runners relay for 6 miles to hit their estimated time.	30 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, ascending & descending. Menlo Masters Swim Nov 30 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling, ascending & descending.

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