Calendar - Menlo Swim & Sport

January 2021

Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 Menlo Masters Swim CLOSED FOR HOLIDAY Menlo Masters Swim Jan 1 all-day Tickets CLOSED FOR HOLIDAY	2 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance Long. Stroke: Free. KILLER QUAD #4. Best Average Possible 100’s. 30-60 sec rest. Menlo Masters Swim Jan 2 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance Long. Stroke: Free. KILLER QUAD #4. Best Average Possible 100’s. 30-60 sec rest.	3 Menlo Masters Swim Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free/Back. Aerobic flow with fins. Menlo Masters Swim Jan 3 all-day Tickets Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free/Back. Aerobic flow with fins.
4 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s repeat. (Phoenix Project kick 200 for time or 5 mins for distance). Menlo Masters Swim Jan 4 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s repeat. (Phoenix Project kick 200 for time or 5 mins for distance).	5 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double and triple pulldowns and long dolphin kicks. Menlo Masters Swim Jan 5 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double and triple pulldowns and long dolphin kicks. Team Sheeper Run Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between. Team Sheeper Run Jan 5 all-day Tickets Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between.	6 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling distance per stroke. (PP-kick). Menlo Masters Swim Jan 6 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling distance per stroke. (PP-kick).	7 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Alternating stroke as only kick. Menlo Masters Swim Jan 7 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Alternating stroke as only kick. Team Sheeper Bike Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session. Team Sheeper Bike Jan 7 all-day Tickets Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session.	8 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power short underwater kicks (PP-Kick). Menlo Masters Swim Jan 8 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power short underwater kicks (PP-Kick).	9 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 200’s. Menlo Masters Swim Jan 9 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 200’s. Team Sheeper Bike Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84. Team Sheeper Bike Jan 9 all-day Tickets Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84.	10 Menlo Masters Swim Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Fast finishes with legs. (PP-Kick). Menlo Masters Swim Jan 10 all-day Tickets Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Fast finishes with legs. (PP-Kick). Team Sheeper Run Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5. Follow standardized course, time and record the segment on Google sheet. Course and sheet links will be provided. Team Sheeper Run Jan 10 all-day Tickets Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5. Follow standardized course, time and record the segment on Google sheet. Course and sheet links will be provided.
11 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Fins, long underwater walls. Menlo Masters Swim Jan 11 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Fins, long underwater walls.	12 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 25% of each swim is kicking (PP-kick). Menlo Masters Swim Jan 12 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 25% of each swim is kicking (PP-kick). Team Sheeper Run Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200. Team Sheeper Run Jan 12 all-day Tickets Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200.	13 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Start fast and finish with easy kick. Menlo Masters Swim Jan 13 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Start fast and finish with easy kick.	14 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, repeat 300’s (PP-kick). Menlo Masters Swim Jan 14 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, repeat 300’s (PP-kick). Team Sheeper Bike Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold. Team Sheeper Bike Jan 14 all-day Tickets Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold.	15 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Distance per stroke and balance work. Menlo Masters Swim Jan 15 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Distance per stroke and balance work.	16 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeats with short rest. (PP-kick). Menlo Masters Swim Jan 16 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeats with short rest. (PP-kick). Team Sheeper Combo Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield. Team Sheeper Combo Jan 16 all-day Tickets Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield.	17 Menlo Masters Swim Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Distance with drills and kicking embedded. Menlo Masters Swim Jan 17 all-day Tickets Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Distance with drills and kicking embedded. Team Sheeper Run Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins. Team Sheeper Run Jan 17 all-day Tickets Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins.
18 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Alternating drill swims and power swims. (PP-kick). Menlo Masters Swim Jan 18 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Alternating drill swims and power swims. (PP-kick).	19 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Leg drive emphasis. Menlo Masters Swim Jan 19 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Leg drive emphasis. Team Sheeper Run Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period. Team Sheeper Run Jan 19 all-day Tickets Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period.	20 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yards. (PP-kick). Menlo Masters Swim Jan 20 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yards. (PP-kick).	21 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Reversing kicks. Breast for free, flutter for breast. Menlo Masters Swim Jan 21 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Reversing kicks. Breast for free, flutter for breast. Team Sheeper Bike Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time. Team Sheeper Bike Jan 21 all-day Tickets Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time.	22 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 125’s and 175’s. (PP-kick). Menlo Masters Swim Jan 22 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 125’s and 175’s. (PP-kick).	23 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Fins, half kick, half swim. (PP-kick). Menlo Masters Swim Jan 23 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Fins, half kick, half swim. (PP-kick). Team Sheeper Bike Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH. Team Sheeper Bike Jan 23 all-day Tickets Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH.	24 Menlo Masters Swim Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 150’s. (PP-kick). Menlo Masters Swim Jan 24 all-day Tickets Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 150’s. (PP-kick). Team Sheeper Run Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans. Team Sheeper Run Jan 24 all-day Tickets Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans.
25 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Broken 100’s. Menlo Masters Swim Jan 25 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Broken 100’s.	26 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. 2 x 500’s descending. Menlo Masters Swim Jan 26 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. 2 x 500’s descending. Team Sheeper Run Time: 6.00pm. Place: Priory. Coach: Mike. 5k race broken with easy segments embedded. 400m on, 300 float until 5k is completed. Team Sheeper Run Jan 26 all-day Tickets Time: 6.00pm. Place: Priory. Coach: Mike. 5k race broken with easy segments embedded. 400m on, 300 float until 5k is completed.	27 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each stroke length followed by a free length. Menlo Masters Swim Jan 27 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each stroke length followed by a free length.	28 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, power leg work. (PP-kick). Menlo Masters Swim Jan 28 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, power leg work. (PP-kick). Team Sheeper Bike Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT aerobic. Team Sheeper Bike Jan 28 all-day Tickets Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT aerobic.	29 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, threshold 200’s. Menlo Masters Swim Jan 29 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, threshold 200’s.	30 Menlo Masters Swim Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each free distance followed by half that IM. (PP-kick). Menlo Masters Swim Jan 30 all-day Tickets Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each free distance followed by half that IM. (PP-kick). Team Sheeper Bike Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats, 2 x 30 min segments on rarely used hills. Team Sheeper Bike Jan 30 all-day Tickets Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats, 2 x 30 min segments on rarely used hills.	31 Menlo Masters Swim Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 50’s w/ long rest. (PP-kick). Menlo Masters Swim Jan 31 all-day Tickets Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 50’s w/ long rest. (PP-kick). Team Sheeper Run Time: 8.30am. Place: Woodside elementary. Coach: Mike. Recovery run, Canada to and back. 60-80 min max. Team Sheeper Run Jan 31 all-day Tickets Time: 8.30am. Place: Woodside elementary. Coach: Mike. Recovery run, Canada to and back. 60-80 min max.

2020 Dec January 2021 Feb 2022