Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Threshold 200’s and 300’s.

Time: 8.30am. Place: Burgess. Coach: Tim/Mike. Recovery flat ride w/ gear restrictions. Goal is to only use small chainring entire ride. Canada Rd, Polhemus, Crystal Springs Rd, Canada Rd, Mountain Home, Portola, Arastradero, El Monte,[...]

Time: 6.00am, 6.45am. Place: Burgess. Distance: Short. Stroke: Free/Stroke. Choice, repeat 50’s.

Time: 8.30am. Place: Runnymeade Rd. Coach: Tim. New course. Up Richards Rd to top, down Crystal, across Dean, up Archery Fire Rd, down Chinquapin. Prep for 20/20.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. endurance 800’s w/ negative split.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 150’s and 250’s.

Time: 6.00pm. Place: Windy Hill. Coach: Tim. Spring Ridge Scramble – Time trial run from bottom to top on dirt fire road.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free. Sprints w/ kicking for recovery.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Threshold 300’s and 400’s.

Time: 6.00pm. Place: Redwood Shores lagoon. Coach: Tim. Endurance swim for stroke length and flow.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free. Drills, stroke tune up.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free. Speed, broken 100’s.

Time: 8.30am. Place: Windy Hill. Coach: Tim. Bike up dirt Alpine to Pagemill, and then back down. Run up dirt Alpine for a portion and then back down. Max time 3.30 on the mountain.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/Stroke. Beginning and ending swims w/ strokes.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free. Speed 75’s.

Time: 6.00am. Place: Runnymeade Rd. Coach: Tim. Edgewood Park loop w/ aerobic flow.

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

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Mid. Stroke: Free/IM. 200’s for cardio blast.

Time: 6.00pm. Place: Redwood Shores lagoon. Coach: Tim. Zig zag across lagoon using intervals.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Short. Stroke: Free. Focusing on kick and legs second half of swims.

Time: 6.00am, 6.45am, 7.30am. Place: Burgess. Distance: Long. Stroke: Free. Changing pace during long swims.

Time: 7.30am. Place: Nisene Marks State Park, Aptos. Coach: Tim. Dastardly Dozen 20/20. Run up trail up to 10 miles and return. Bike up trail up to 10 miles and return.