Mon Tue Wed Thu Fri Sat Sun
1
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Kicking, drilling embedded in long, aerobic swims.
Menlo Masters Swim
Mar 1 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Kicking, drilling embedded in long, aerobic swims.
2
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. 25’s w/ kick focus and arm extension. (PP-100 IM).
Menlo Masters Swim
Mar 2 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. 25’s w/ kick focus and arm extension. (PP-100 IM).
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. Speed run. 30 x 100’s w/ 30 sec rest between.
Team Sheeper Run
Mar 2 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. Speed run. 30 x 100’s w/ 30 sec rest between.
3
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Threshold 300’s.
Menlo Masters Swim
Mar 3 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Threshold 300’s.
4
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Underwater streamline emphasis.
Menlo Masters Swim
Mar 4 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/Back. Underwater streamline emphasis.
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. ZWIFT. Power emphasis.
Team Sheeper Bike
Mar 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/Breast. 25’s body position and timing emphasis. (PP-100 IM).
Menlo Masters Swim
Mar 5 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. 25’s body position and timing emphasis. (PP-100 IM).
6
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 25’s varying speed including race tempo. (PP-100 IM).
Menlo Masters Swim
Mar 6 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 25’s varying speed including race tempo. (PP-100 IM).
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. Endurance. Pagemill, down west Alpine, San Gregorio, up Tunitas.
Team Sheeper Bike
Mar 6 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Endurance. Pagemill, down west Alpine, San Gregorio, up Tunitas.
7
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Repeat 50’s back, 150’s free.
Menlo Masters Swim
Mar 7 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Mid. Stroke: Free/Back. Repeat 50’s back, 150’s free.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5 course.
Team Sheeper Run
Mar 7 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Flash 5 course.
8
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Breast. 50’s and 100’s focusing on breast to free transitions. (PP-200IM).
Menlo Masters Swim
Mar 8 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Breast. 50’s and 100’s focusing on breast to free transitions. (PP-200IM).
9
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Max yardage, aerobic capacity.
Menlo Masters Swim
Mar 9 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Max yardage, aerobic capacity.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. Strength Run. 3 x 1 mile w/ strength exercises every 200 m.
Team Sheeper Run
Mar 9 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. Strength Run. 3 x 1 mile w/ strength exercises every 200 m.
10
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. 50’s fly and free kicking and timing. (PP-200 IM).
Menlo Masters Swim
Mar 10 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. 50’s fly and free kicking and timing. (PP-200 IM).
11
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Relax 1st 100 and strong 100. (PP-200 IM).
Menlo Masters Swim
Mar 11 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Relax 1st 100 and strong 100. (PP-200 IM).
Team Sheeper Bike
Time: 5.00pm. Place: Home. Coach: Ian. Zwift. Threshold.
Team Sheeper Bike
Mar 11 all-day
Time: 5.00pm. Place: Home. Coach: Ian. Zwift. Threshold.
12
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. 400’s and 500’s.
Menlo Masters Swim
Mar 12 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. 400’s and 500’s.
13
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/IM. Repeat 50’s and 200 IM’s. (PP-200 IM).
Menlo Masters Swim
Mar 13 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/IM. Repeat 50’s and 200 IM’s. (PP-200 IM).
Team Sheeper Combo
Time: 8.30am. Place: Burgess. Coach: Mike. Bike: Up Kings, to Alambique Trail. Run: Skyline trails out n back. 45 – 60 mins. Bike: Down 84.
Team Sheeper Combo
Mar 13 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Bike: Up Kings, to Alambique Trail. Run: Skyline trails out n back. 45 – 60 mins. Bike: Down 84.
14
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option with rhythm changes.
Menlo Masters Swim
Mar 14 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Long. Stroke: Free. Pulling option with rhythm changes.
Team Sheeper Run
Time: 8.30am. Place: Sawyer Camp. Coach: Mike. Endurance. Sawyer Camp trail, out n back 12 miles.
Team Sheeper Run
Mar 14 all-day
Time: 8.30am. Place: Sawyer Camp. Coach: Mike. Endurance. Sawyer Camp trail, out n back 12 miles.
15
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Rhythm for holding 75 fly. (PP-300 IM).
Menlo Masters Swim
Mar 15 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Rhythm for holding 75 fly. (PP-300 IM).
16
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Broken and straight. (PP-300 IM).
Menlo Masters Swim
Mar 16 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Broken and straight. (PP-300 IM).
Team Sheeper Run
Time: 6.00pm. Place: Priory Coach: Mike. Endurance. 18′ max distance covered.
Team Sheeper Run
Mar 16 all-day
Time: 6.00pm. Place: Priory Coach: Mike. Endurance. 18′ max distance covered.
17
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Descending 400’s.
Menlo Masters Swim
Mar 17 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Descending 400’s.
18
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Legs, turns, wall work. (PP-300 IM).
Menlo Masters Swim
Mar 18 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Legs, turns, wall work. (PP-300 IM).
Team Sheeper Bike
Time: 6.00pm. Place: Home. Coach: Ian. Zwift. Time Trial.
Team Sheeper Bike
Mar 18 all-day
Time: 6.00pm. Place: Home. Coach: Ian. Zwift. Time Trial.
19
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Rhythm timing for fly, legs for breast. (PP-300 IM).
Menlo Masters Swim
Mar 19 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. Rhythm timing for fly, legs for breast. (PP-300 IM).
20
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pyramids including power.
Menlo Masters Swim
Mar 20 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Pyramids including power.
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. The Sling course.
Team Sheeper Bike
Mar 20 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. The Sling course.
21
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fin option, legs, speed and power.
Menlo Masters Swim
Mar 21 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fin option, legs, speed and power.
Team Sheeper Run
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Dean, Chinquapin, Crystal.
Team Sheeper Run
Mar 21 all-day
Time: 8.30am. Place: Woodside Elementary. Coach: Mike. Strength. Dean, Chinquapin, Crystal.
22
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. Breast kick with pacing work for fly. (PP-400 IM).
Menlo Masters Swim
Mar 22 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. Breast kick with pacing work for fly. (PP-400 IM).
23
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, sculling and technique.
Menlo Masters Swim
Mar 23 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Breast. Kicking, sculling and technique.
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. 5K track. 400 on, 100 float.
Team Sheeper Run
Mar 23 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. 5K track. 400 on, 100 float.
24
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 200’s and 400’s. (PP-400 IM).
Menlo Masters Swim
Mar 24 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Back. 200’s and 400’s. (PP-400 IM).
25
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. 400 repeats. (PP-400 IM).
Menlo Masters Swim
Mar 25 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. 400 repeats. (PP-400 IM).
Team Sheeper Bike
Time: 6.00pm. Place: Home. Coach: Ian. Zwift. Aerobic.
Team Sheeper Bike
Mar 25 all-day
Time: 6.00pm. Place: Home. Coach: Ian. Zwift. Aerobic.
26
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Choice. High tempo, long rest.
Menlo Masters Swim
Mar 26 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free/Choice. High tempo, long rest.
27
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 200’s free, 400’s IM. (PP-400 IM).
Menlo Masters Swim
Mar 27 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 200’s free, 400’s IM. (PP-400 IM).
Team Sheeper Bike
Time: 8.30am. Place: Burgess. Coach: Mike. Strength. Hill repeats, short and steep.
Team Sheeper Bike
Mar 27 all-day
Time: 8.30am. Place: Burgess. Coach: Mike. Strength. Hill repeats, short and steep.
28
Menlo Masters Swim
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/IM. 25’s and 100’s. (PP-100 IM).
Menlo Masters Swim
Mar 28 all-day
Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/IM. 25’s and 100’s. (PP-100 IM).
Team Sheeper Run
Time: 8.30am. Place: Geng Rd. Coach: Mike. Recovery. out n back at conversation pace. 60-100 mins.
Team Sheeper Run
Mar 28 all-day
Time: 8.30am. Place: Geng Rd. Coach: Mike. Recovery. out n back at conversation pace. 60-100 mins.
29
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.15am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 50’s and 200’s. (PP-200 IM).
Menlo Masters Swim
Mar 29 all-day
Time: 6.00am, 6.45am, 7.15am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 50’s and 200’s. (PP-200 IM).
30
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 75’s and 300’s. (PP-300 IM).
Menlo Masters Swim
Mar 30 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 75’s and 300’s. (PP-300 IM).
Team Sheeper Run
Time: 6.00pm. Place: Priory. Coach: Mike. Variety day. 6 x 100 speed, 4 x 400 w/ strength at the end of each, 2 x 1000 time trials.
Team Sheeper Run
Mar 30 all-day
Time: 6.00pm. Place: Priory. Coach: Mike. Variety day. 6 x 100 speed, 4 x 400 w/ strength at the end of each, 2 x 1000 time trials.
31
Menlo Masters Swim
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. 100’s and 400’s. (PP-400 IM).
Menlo Masters Swim
Mar 31 all-day
Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free/IM. 100’s and 400’s. (PP-400 IM).
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