CLOSED FOR HOLIDAY

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.

Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free/Back. Aerobic flow with fins.

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).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double and triple pulldowns and long dolphin kicks.

Time: 5.00pm. Place: Priory. Coach: Mike. Phoenix Project 30 x 100’s w/ 30 sec rest between.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling distance per stroke. (PP-kick).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Alternating stroke as only kick.

Time: 6.00pm. Place: Home. Coach: Ian. ZWIFT power session.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Power short underwater kicks (PP-Kick).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 200’s.

Time: 8.30am. Place: Burgess. Coach: Mike. Endurance ride. OLH, West Alpine, down page or 84.

Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Fast finishes with legs. (PP-Kick).

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.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Fins, long underwater walls.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 25% of each swim is kicking (PP-kick).

Time: 5.00pm. Place: Priory. Coach: Mike. Strength. 3 x 1 mile efforts w/ strength exercises after each 200.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Start fast and finish with easy kick.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, repeat 300’s (PP-kick).

Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, Threshold.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Distance per stroke and balance work.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeats with short rest. (PP-kick).

Time: 8.30am. Place: Burgess. Coach: Mike. Ride: Up Pagemill, down 84. Run: Burgess to Marsh and return, via Middlefield.

Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Distance with drills and kicking embedded.

Time: 8.30am. Place: Geng Rd. Coach: Mike. Endurance Run. Ez to moderate pace, 80-90 mins.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Alternating drill swims and power swims. (PP-kick).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Leg drive emphasis.

Time: 5.00pm. Place: Priory School. Coach: Mike. 18 minute run. Endurance Challenge. Record distance or laps covered in the time period.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling for max yards. (PP-kick).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Reversing kicks. Breast for free, flutter for breast.

Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial. Record distance and time.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 125’s and 175’s. (PP-kick).

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Fins, half kick, half swim. (PP-kick).

Time: 8.30am. Place: Burgess. Coach: Mike. The Sling. Follow standardized course and record time up OLH.

Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Repeat 150’s. (PP-kick).

Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Huddart and hills. Up Richards, across Manzanita. Up Crystal, down Deans.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Broken 100’s.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. 2 x 500’s descending.

Time: 6.00pm. Place: Priory. Coach: Mike. 5k race broken with easy segments embedded. 400m on, 300 float until 5k is completed.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each stroke length followed by a free length.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins, power leg work. (PP-kick).

Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT aerobic.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, threshold 200’s.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Each free distance followed by half that IM. (PP-kick).

Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats, 2 x 30 min segments on rarely used hills.

Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Power 50’s w/ long rest. (PP-kick).

Time: 8.30am. Place: Woodside elementary. Coach: Mike. Recovery run, Canada to and back. 60-80 min max.