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Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg driven, hi tempo 50’s and 75’s.
Menlo Masters Swim
Feb 1 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Leg driven, hi tempo 50’s and 75’s.
2
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Stroke length thru front arm extension (PP c- 3 x 2).
Menlo Masters Swim
Feb 2 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Stroke length thru front arm extension (PP c- 3 x 2).
Team Sheeper Run
Time; 6.00pm. Place: Priory. Coach: Mike. 30 x 100’s w. 30sec rest between each. Hold BEST pace.
Team Sheeper Run
Feb 2 all-day
Time; 6.00pm. Place: Priory. Coach: Mike. 30 x 100’s w. 30sec rest between each. Hold BEST pace.
3
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, stroke counts.
Menlo Masters Swim
Feb 3 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, stroke counts.
4
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Loosen and finish with strokes. (PP – 3×2).
Menlo Masters Swim
Feb 4 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Loosen and finish with strokes. (PP – 3×2).
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT Power emphasis.
Team Sheeper Bike
Feb 4 all-day
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT Power emphasis.
5
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fin option. Speed 25’s and 50’s.
Menlo Masters Swim
Feb 5 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fin option. Speed 25’s and 50’s.
6
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Long loosen before PP. (PP – 3 x 2).
Menlo Masters Swim
Feb 6 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Long loosen before PP. (PP – 3 x 2).
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. OLH, San Gregorio, Tunitas.
Team Sheeper Bike
Feb 6 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. OLH, San Gregorio, Tunitas.
7
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance; Short. Stroke: Free/Choice. Repeat 100’s alternating free and choice.
Menlo Masters Swim
Feb 7 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance; Short. Stroke: Free/Choice. Repeat 100’s alternating free and choice.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike Flash 5 mile on standard course.
Team Sheeper Run
Feb 7 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike Flash 5 mile on standard course.
8
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Balance and symmetry. (PP – 3 x 2).
Menlo Masters Swim
Feb 8 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Balance and symmetry. (PP – 3 x 2).
9
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, option breath control.
Menlo Masters Swim
Feb 9 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling, option breath control.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. Strength track. 3 x 1 mile w/ 3 min between. Complete exercises at each 200.
Team Sheeper Run
Feb 9 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. Strength track. 3 x 1 mile w/ 3 min between. Complete exercises at each 200.
10
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/.IM. Finish workout with 100 IM’s. (PP – 3×2).
Menlo Masters Swim
Feb 10 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/.IM. Finish workout with 100 IM’s. (PP – 3×2).
11
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double pulldowns and multiple dolphin kicks off walls.
Menlo Masters Swim
Feb 11 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Double pulldowns and multiple dolphin kicks off walls.
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, threshold focused workout.
Team Sheeper Bike
Feb 11 all-day
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, threshold focused workout.
12
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Broken 200’s before PP set. (PP – 3×2).
Menlo Masters Swim
Feb 12 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Broken 200’s before PP set. (PP – 3×2).
13
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Speed 100’s.
Menlo Masters Swim
Feb 13 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Speed 100’s.
Team Sheeper Combo
Time: 8.30am. Place: Burgess. Coach: Mike. Bike: Foothill to Stevens Creek Reservoir. Run: 3 mile Splash and Dash course. Bike: Foothill return.
Team Sheeper Combo
Feb 13 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Bike: Foothill to Stevens Creek Reservoir. Run: 3 mile Splash and Dash course. Bike: Foothill return.
14
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Long, straight swim prior to PP set. (PP – 3×2).
Menlo Masters Swim
Feb 14 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Long, straight swim prior to PP set. (PP – 3×2).
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Canada Rd. Endurance out n back. 10-12 miles.
Team Sheeper Run
Feb 14 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Canada Rd. Endurance out n back. 10-12 miles.
15
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short Stroke: Free/Fly. Fins options, drills and sprints.
Menlo Masters Swim
Feb 15 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short Stroke: Free/Fly. Fins options, drills and sprints.
16
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place:Burgess. Distance: Mid. Stroke: Free. Pacing 50’s leading into PP set. (PP 3 x 2).
Menlo Masters Swim
Feb 16 all-day
Time: 6.00am, 6.45am, 7.30am. Place:Burgess. Distance: Mid. Stroke: Free. Pacing 50’s leading into PP set. (PP 3 x 2).
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. Endurance. 18 minute run covering as much distance as possible.
Team Sheeper Run
Feb 16 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. Endurance. 18 minute run covering as much distance as possible.
17
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Power 25’s-75’s.
Menlo Masters Swim
Feb 17 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Power 25’s-75’s.
18
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Kicking, drilling prior to PP set. (PP 3×2).
Menlo Masters Swim
Feb 18 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Kicking, drilling prior to PP set. (PP 3×2).
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial.
Team Sheeper Bike
Feb 18 all-day
Time: 5.00pm. Place: Home. Coach: Ian. Zwift time trial.
19
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, max yardage.
Menlo Masters Swim
Feb 19 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, max yardage.
20
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Aerobic maintenance.
Menlo Masters Swim
Feb 20 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Aerobic maintenance.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. ‘The Sling’ standard course.
Team Sheeper Bike
Feb 20 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. ‘The Sling’ standard course.
21
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Fins for max yardage.
Menlo Masters Swim
Feb 21 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Fins for max yardage.
Team Sheeper Run
Time: 8.30am. Place: Woodside elementary. Coach: Mike. Strength, Dean/Crystal loop.
Team Sheeper Run
Feb 21 all-day
Time: 8.30am. Place: Woodside elementary. Coach: Mike. Strength, Dean/Crystal loop.
22
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Short stroke bursts prior to PP set. (PP 3 x 2).
Menlo Masters Swim
Feb 22 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Short stroke bursts prior to PP set. (PP 3 x 2).
23
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Kicking, drilling, sculling, sprinting.  
Menlo Masters Swim
Feb 23 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Kicking, drilling, sculling, sprinting.  
Team Sheeper Run
Time: 6.00pm. Place: Priory School. Coach: Mike. 5K. Race pace 400, 200 float.
Team Sheeper Run
Feb 23 all-day
Time: 6.00pm. Place: Priory School. Coach: Mike. 5K. Race pace 400, 200 float.
24
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Pacing 100’s prior to PP set. (PP 3×2).
Menlo Masters Swim
Feb 24 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Pacing 100’s prior to PP set. (PP 3×2).
25
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, varying intensities during long efforts.
Menlo Masters Swim
Feb 25 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option, varying intensities during long efforts.
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, aerobic emphasis.
Team Sheeper Bike
Feb 25 all-day
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT, aerobic emphasis.
26
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Strokes before and after PP set. (PP 3×2).
Menlo Masters Swim
Feb 26 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Strokes before and after PP set. (PP 3×2).
27
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Aerobic flow.
Menlo Masters Swim
Feb 27 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Aerobic flow.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats on multiple circuits.
Team Sheeper Bike
Feb 27 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Hill repeats on multiple circuits.
28
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Using backstroke as a warm down set from PP. (PP 3×2).
Menlo Masters Swim
Feb 28 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Using backstroke as a warm down set from PP. (PP 3×2).
Team Sheeper Run
Time: 8.30am. Place: Geng Rd. Coach: Mike. Recovery run. 60-100 mins, conversation pace.
Team Sheeper Run
Feb 28 all-day
Time: 8.30am. Place: Geng Rd. Coach: Mike. Recovery run. 60-100 mins, conversation pace.