Calendar - Menlo Swim & Sport

December 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/Long Stroke: Free/Back Long, free, repeat 400’s, aerobic maintenance Long, back, kicking, drilling, sprinting, embedded in swims. Menlo Masters Swim Dec 1 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Long Stroke: Free/Back Long, free, repeat 400’s, aerobic maintenance Long, back, kicking, drilling, sprinting, embedded in swims.	2 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Location: Burgess Distance: Short Stroke: Free/Fly Kicking emphasis. Fins & speed relays. Menlo Masters Swim Dec 2 all-day Tickets Time: 5.45am, 7.00am, 12 noon Location: Burgess Distance: Short Stroke: Free/Fly Kicking emphasis. Fins & speed relays.	3 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM 300 free, 100 IM. Menlo Masters Swim Dec 3 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM 300 free, 100 IM. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess GRAVEL LOOP A Ride: Foothill, Montebello, Gravel section, Pagemill B ride: Foothill, Montebello up & down, Foothill. Team Sheeper Bike Dec 3 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess GRAVEL LOOP A Ride: Foothill, Montebello, Gravel section, Pagemill B ride: Foothill, Montebello up & down, Foothill.	4 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Choice Power 75’s, floaty 50’s. Menlo Masters Swim Dec 4 all-day Tickets Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Choice Power 75’s, floaty 50’s. Team Sheeper Run Time: 8.30am Place: Woodside Elementary Coach: Tim Bay Tree, Toyon Camp, Crystal, Richards, Wall, Canada Rd. Team Sheeper Run Dec 4 all-day Tickets Time: 8.30am Place: Woodside Elementary Coach: Tim Bay Tree, Toyon Camp, Crystal, Richards, Wall, Canada Rd.
5 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free One cut down, one pyramid. Menlo Masters Swim Dec 5 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free One cut down, one pyramid.	6 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Breast 200 free w/ 3 dolphin kicks off wall, 100 breast w/ 3 pulldowns off each wall. Menlo Masters Swim Dec 6 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/Breast 200 free w/ 3 dolphin kicks off wall, 100 breast w/ 3 pulldowns off each wall. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats, arm & leg strength exercises embedded. Team Sheeper Run Dec 6 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats, arm & leg strength exercises embedded.	7 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins with leg strength emphasis. Menlo Masters Swim Dec 7 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Fins with leg strength emphasis.	8 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, pulling 500’s, 100’s Mid, IM, balanced & unbalanced swims. Menlo Masters Swim Dec 8 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, pulling 500’s, 100’s Mid, IM, balanced & unbalanced swims.	9 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back 75 x 25 reps, training for Killer Quad. Menlo Masters Swim Dec 9 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back 75 x 25 reps, training for Killer Quad.	10 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Drafting, follow the leader. Menlo Masters Swim Dec 10 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Drafting, follow the leader. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess/Abe A Ride: OLH, 84, West Alpine, Skyline, 84 B Ride: OLH, 84, West OLH, 84. Team Sheeper Bike Dec 10 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess/Abe A Ride: OLH, 84, West Alpine, Skyline, 84 B Ride: OLH, 84, West OLH, 84.	11 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Free dominant IM’s. Menlo Masters Swim Dec 11 all-day Tickets Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Free dominant IM’s. Team Sheeper Run Time: 8.30am Place: Burgess Coach: Tim GRAND SLAM Requires team of 2, tennis racquets, tennis balls. Run to 4 tennis courts, 100 volleys each court. Team Sheeper Run Dec 11 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim GRAND SLAM Requires team of 2, tennis racquets, tennis balls. Run to 4 tennis courts, 100 volleys each court.
12 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Power 200’s free, IM for drill, kicking, recovery. Menlo Masters Swim Dec 12 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Power 200’s free, IM for drill, kicking, recovery.	13 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Back Drills, sprints, leg work. Menlo Masters Swim Dec 13 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Back Drills, sprints, leg work. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ leg strength embedded. Team Sheeper Run Dec 13 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Track repeats w/ leg strength embedded.	14 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stoke: Free Pulling, aerobic maintenance. Menlo Masters Swim Dec 14 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stoke: Free Pulling, aerobic maintenance.	15 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly Long, free, dps, power, single arm Short, fly, power 15m of fly. Menlo Masters Swim Dec 15 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly Long, free, dps, power, single arm Short, fly, power 15m of fly.	16 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Fly/Breast Circuits Menlo Masters Swim Dec 16 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Fly/Breast Circuits	17 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance:Mid Stroke: Free/Back Fins, threshold & above efforts. Menlo Masters Swim Dec 17 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance:Mid Stroke: Free/Back Fins, threshold & above efforts. Team Sheeper Ride Time: 8.30am Place: Burgess Coach: Tim/Jess/Abe DONUT KING A ride: OLH, Kings, Canada, Jefferson B ride: OLH, Kings, Jefferson Team Sheeper Ride Dec 17 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess/Abe DONUT KING A ride: OLH, Kings, Canada, Jefferson B ride: OLH, Kings, Jefferson	18 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Long Stroke: Free Building distance w/ short swims, short rest. Menlo Masters Swim Dec 18 all-day Tickets Time: 7.00am Place: Burgess Distance: Long Stroke: Free Building distance w/ short swims, short rest. Team Sheeper Run Time:8.30am Place: Arastradero Preserve Coach: Tim RIDE & TIE Need 1 mountain bike between 2 people. 2 loops on 5 mile course. Team Sheeper Run Dec 18 all-day Tickets Time:8.30am Place: Arastradero Preserve Coach: Tim RIDE & TIE Need 1 mountain bike between 2 people. 2 loops on 5 mile course.
19 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast 75, 50, 25 for 10 rounds. Menlo Masters Swim Dec 19 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast 75, 50, 25 for 10 rounds.	20 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM 250’s free, 125’s IM. Menlo Masters Swim Dec 20 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM 250’s free, 125’s IM. Team Sheeper Run Time: 6.00pm Place: Hillsdale High School Track Coach: Tim 2 mile run to Planet Granite. 10 climbs to top of bouldering wall. Run back to track. $20 climbing fee. Team Sheeper Run Dec 20 all-day Tickets Time: 6.00pm Place: Hillsdale High School Track Coach: Tim 2 mile run to Planet Granite. 10 climbs to top of bouldering wall. Run back to track. $20 climbing fee.	21 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free/Back Fins, legs & technique w/ short bursts of power. Menlo Masters Swim Dec 21 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free/Back Fins, legs & technique w/ short bursts of power.	22 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Breast Long, free, pulling, ez flow Short, breast, ez flow. Menlo Masters Swim Dec 22 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Breast Long, free, pulling, ez flow Short, breast, ez flow.	23 Menlo Masters Swim Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #3 75 x 100 Potluck breakfast. Menlo Masters Swim Dec 23 all-day Tickets Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #3 75 x 100 Potluck breakfast.	24 Menlo Masters Swim Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #3 75 x 100 Menlo Masters Swim Dec 24 all-day Tickets Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #3 75 x 100 Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Mike/Abe A Ride: Foothill, Moody, Pagemill, Arastradero, Alpine, Portola, Canada B Ride: No Canada Team Sheeper Bike Dec 24 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Mike/Abe A Ride: Foothill, Moody, Pagemill, Arastradero, Alpine, Portola, Canada B Ride: No Canada	25
26 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Relaxed flow, stroke counts. Menlo Masters Swim Dec 26 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Relaxed flow, stroke counts.	27 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling, rhythm & flow. Menlo Masters Swim Dec 27 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling, rhythm & flow. Team Sheeper Run NO RUN Team Sheeper Run Dec 27 all-day Tickets NO RUN	28 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Free power 50’s, breast power 25’s. Menlo Masters Swim Dec 28 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Free power 50’s, breast power 25’s.	29 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, fins, drills, kicking IM, mid, fins, drills, kicking Menlo Masters Swim Dec 29 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, fins, drills, kicking IM, mid, fins, drills, kicking	30 Menlo Masters Swim Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #4 100 x 100 Menlo Masters Swim Dec 30 all-day Tickets Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #4 100 x 100	31 Menlo Masters Swim Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #4 100 x 100 Menlo Masters Swim Dec 31 all-day Tickets Time: 5.45am Place: Burgess Distance: Long Stroke: Free KILLER QUAD #4 100 x 100 Team Sheeper Bike NO RIDE Team Sheeper Bike Dec 31 all-day Tickets NO RIDE

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