Calendar - Menlo Swim & Sport

September 2016

Mon	Tue	Wed	Thu	Fri	Sat	Sun
			1 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly Long, free, 6-8 x 300 Short, fly, 40 x 25 Menlo Masters Swim Sep 1 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Fly Long, free, 6-8 x 300 Short, fly, 40 x 25 Team Sheeper Bike Time: 6.00pm Place: Edgewood & Canada Coach: Tim Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times Team Sheeper Bike Sep 1 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Tim Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times	2 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Regular & unbalanced IM’s, w/ free drill. Menlo Masters Swim Sep 2 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Regular & unbalanced IM’s, w/ free drill.	3 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Fins, max aerobic yards. Menlo Masters Swim Sep 3 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free Fins, max aerobic yards. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Jess STRENGTH CLIMB DAY A=Up Page, down Kings B= Up Page, down 84 Run to track for fast mile. Team Sheeper Bike Sep 3 all-day Tickets Time: 8.30am Place: Burgess Coach: Jess STRENGTH CLIMB DAY A=Up Page, down Kings B= Up Page, down 84 Run to track for fast mile.	4 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Focus on back and free. Menlo Masters Swim Sep 4 all-day Tickets Time: 7.00am Place: Burgess Distance: Mid Stroke: Free/IM Focus on back and free. Team Sheeper Run Time: 8.30am Place: Geng Rd Coach: Jess Shoreline Lake out n back. 25′ warmup, 3′ on, 3′ off to lake. Return, 2′ on, 2′ off. 90′ MAX time. Team Sheeper Run Sep 4 all-day Tickets Time: 8.30am Place: Geng Rd Coach: Jess Shoreline Lake out n back. 25′ warmup, 3′ on, 3′ off to lake. Return, 2′ on, 2′ off. 90′ MAX time.
5 Menlo Masters Swim Time: 5.45am, 7.00am Place: Burgess Distance: Mid Stroke: Free/Back Descending reps that begin w/ backstroke. Menlo Masters Swim Sep 5 all-day Tickets Time: 5.45am, 7.00am Place: Burgess Distance: Mid Stroke: Free/Back Descending reps that begin w/ backstroke.	6 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling for power. Menlo Masters Swim Sep 6 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling for power. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Build trying to hold same pace across 400, 800, 1200, 1600, 2000 or 35 min max. Team Sheeper Run Sep 6 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Build trying to hold same pace across 400, 800, 1200, 1600, 2000 or 35 min max.	7 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free 20 x 100 w/ interval play Menlo Masters Swim Sep 7 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free 20 x 100 w/ interval play	8 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Long Stroke: Free/IM Long, free, major cutdown Long, IM, broken fly & breast, straight back & free. Menlo Masters Swim Sep 8 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Long Stroke: Free/IM Long, free, major cutdown Long, IM, broken fly & breast, straight back & free. Team Sheeper Bike Time: 6.00pm Place: Edgewood & Canada Coach: Tim Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times Team Sheeper Bike Sep 8 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Tim Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times	9 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins for speed & power. Menlo Masters Swim Sep 9 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Fins for speed & power.	10 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Breast Power 200’s free, double u/w pulldowns. Menlo Masters Swim Sep 10 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/Breast Power 200’s free, double u/w pulldowns. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess A: Up Kings, dwn Tunitas, up Star, Skyline, dn 84, up W. OLH, dn 84. B: Same until first 84, then home. 20′ run. Team Sheeper Bike Sep 10 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess A: Up Kings, dwn Tunitas, up Star, Skyline, dn 84, up W. OLH, dn 84. B: Same until first 84, then home. 20′ run.	11 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Long Stroke: Free Using 3 speeds on every long swim. Menlo Masters Swim Sep 11 all-day Tickets Time: 7.00am Place: Burgess Distance: Long Stroke: Free Using 3 speeds on every long swim. Team Sheeper Event Time: 6.50am Place: Depot Park, Sant Cruz Coach: Tim IRONMAN 70.3 SANTA CRUZ Team Sheeper Event Sep 11 all-day Tickets Time: 6.50am Place: Depot Park, Sant Cruz Coach: Tim IRONMAN 70.3 SANTA CRUZ
12 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly 75’s that include 12.5 yds fly. Menlo Masters Swim Sep 12 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly 75’s that include 12.5 yds fly.	13 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM Balanced & unbalanced IM’s. Fast & slow free. Menlo Masters Swim Sep 13 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Mid Stroke: Free/IM Balanced & unbalanced IM’s. Fast & slow free. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Stacking 200’s. Increasing reps per round while holding averages. Team Sheeper Run Sep 13 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Stacking 200’s. Increasing reps per round while holding averages.	14 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling @ threshold & tech work. Menlo Masters Swim Sep 14 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling @ threshold & tech work.	15 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, fins & rhythm Mid, back, fins for leg power. Menlo Masters Swim Sep 15 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/Back Long, free, fins & rhythm Mid, back, fins for leg power. Team Sheeper Bike Time: 6.00pm Place: Edgewood & Canada Coach: Ian Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times Team Sheeper Bike Sep 15 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Ian Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times	16 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Free w/ breast kick Breast w/ free kick. Menlo Masters Swim Sep 16 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Free w/ breast kick Breast w/ free kick.	17 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Pyramids incl power repeats. Menlo Masters Swim Sep 17 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free/IM Pyramids incl power repeats. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Ian/Mike Bike 1: Portola loop to Runnymede Run 1: Trail loop Bike 2: Canada out n back Run 2: Beach trail Team Sheeper Bike Sep 17 all-day Tickets Time: 8.30am Place: Burgess Coach: Ian/Mike Bike 1: Portola loop to Runnymede Run 1: Trail loop Bike 2: Canada out n back Run 2: Beach trail	18 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Choice Equal parts power free & power stroke choice. Menlo Masters Swim Sep 18 all-day Tickets Time: 7.00am Place: Burgess Distance: Short Stroke: Free/Choice Equal parts power free & power stroke choice. Team Sheeper Run Time: 8.30am Place: Oracle – Bay Trail car park. Coach: Mike 20′ warm up, increasing intensity on return. 90′ max. Team Sheeper Run Sep 18 all-day Tickets Time: 8.30am Place: Oracle – Bay Trail car park. Coach: Mike 20′ warm up, increasing intensity on return. 90′ max.
19 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Peak efforts in middle of each swim. Menlo Masters Swim Sep 19 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Peak efforts in middle of each swim.	20 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Choice Fins for uw & streamlines. Menlo Masters Swim Sep 20 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Short Stroke: Free/Choice Fins for uw & streamlines. Team Sheeper Run Time: 6.00am Place: Burgess Coach: Tim Mile repeats following various on/off patterns. Team Sheeper Run Sep 20 all-day Tickets Time: 6.00am Place: Burgess Coach: Tim Mile repeats following various on/off patterns.	21 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM IM’s that finish w/ short free repeats. Menlo Masters Swim Sep 21 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM IM’s that finish w/ short free repeats.	22 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Breast Long, free, pulling repeats Short, breast, legs, lungs, distance/stroke. Menlo Masters Swim Sep 22 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Short Stroke: Free/Breast Long, free, pulling repeats Short, breast, legs, lungs, distance/stroke. Team Sheeper Bike Time: 6.00pm Place: Edgewood & Canada Coach: Tim LAST ONE. Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times Team Sheeper Bike Sep 22 all-day Tickets Time: 6.00pm Place: Edgewood & Canada Coach: Tim LAST ONE. Individual time trial series. 8 mile ride, rest, 6 mile ride. Add times for final score. Awards for best divisional times	23 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Repeat 125’s, 100’s, & 75’s. Menlo Masters Swim Sep 23 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free Repeat 125’s, 100’s, & 75’s.	24 Menlo Masters Swim Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 8-10 x 25, x 50, x 75, x 100. Menlo Masters Swim Sep 24 all-day Tickets Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Short Stroke: Free/Choice 8-10 x 25, x 50, x 75, x 100. Team Sheeper Bike Time: 8.30am Place: Burgess Coach: Tim/Jess RACE PREP RIDE 2 hours max. Portola loop, Huddart, Canada. Team Sheeper Bike Sep 24 all-day Tickets Time: 8.30am Place: Burgess Coach: Tim/Jess RACE PREP RIDE 2 hours max. Portola loop, Huddart, Canada.	25 Menlo Masters Swim Time: 7.00am Place: Burgess Distance: Long Stroke: Free Starting fast & finishing fast. Menlo Masters Swim Sep 25 all-day Tickets Time: 7.00am Place: Burgess Distance: Long Stroke: Free Starting fast & finishing fast. Team Sheeper Event Time: 8.00am Place: Santa Cruz Coach: Tim SANTA CRUZ TRIATHLON Team Sheeper Event Sep 25 all-day Tickets Time: 8.00am Place: Santa Cruz Coach: Tim SANTA CRUZ TRIATHLON
26 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Fins to boost speed in IM’s. Menlo Masters Swim Sep 26 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM Fins to boost speed in IM’s.	27 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling, kicking & swimming day. Menlo Masters Swim Sep 27 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long Stroke: Free Pulling, kicking & swimming day. Team Sheeper Run Time: 6.00pm Place: Burgess Coach: Tim Repeat reps that include drills, jumps, strength exercises. Team Sheeper Run Sep 27 all-day Tickets Time: 6.00pm Place: Burgess Coach: Tim Repeat reps that include drills, jumps, strength exercises.	28 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Choice Drills, distance per stroke. Menlo Masters Swim Sep 28 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Choice Drills, distance per stroke.	29 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, straight & broken swims Mid, IM, Straight & broken 200 IM’s. Menlo Masters Swim Sep 29 all-day Tickets Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess Distance: Long/Mid Stroke: Free/IM Long, free, straight & broken swims Mid, IM, Straight & broken 200 IM’s.	30 Menlo Masters Swim Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly/Breast Power 12.5’s & 25’s. Menlo Masters Swim Sep 30 all-day Tickets Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly/Breast Power 12.5’s & 25’s.

2015 Aug September 2016 Oct 2017