Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: Free Drafting & lead changes

Time: 6.00pm Place: Burgess Coach: Tim Track 400’s on intervals.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Fins for speed play.

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run  

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Short Stroke: Free/Breast Long, free, pacing Short, breast, legs

Time: 6.00pm Place: Stevens Creek Reservoir Coach: Mike SPLASH & DASH

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Kicking, technique, relays

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Mid Stroke: Free Pyramid Power.

Time: 8.30am Place: Burgess Coach: Tim/Mike/Abe A Ride: Kings, West Alpine B Ride: Kings, West OLH C Ride: Kings, up and down

Time: 7.00am Place: Burgess Distance: Long Stroke: Free Aerobic maintenance

Time: 8.30am Place: Parking lot across from Oracle Coach: Mike 2 mile warm up, 1 mile on @ 10k pace, 1 mile off @ marathon pace. 10 – 12 miles[...]

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back 200, 500 free, 100, 200 back SWIM THE CYCLE

Time: 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Breast/Fly Cycle events, 50’s, 100’s fr/br/fly

Time: 6.00pm Place: Burgess Coach: Tim Fartlek mile repeats

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Cycle events = 1000

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Mid Stroke: Free/Back Long, free, cycle event 1650 Mid, back, cycle event 100, 2oo back

Time: 6.00pm Place: Edgewood & Canada Coach: Tim Classic chase groups

Time; 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/IM 200, 400 IM, 200, 500 free

Time: 6.00am, 7.00am, 8.00am Place: Burgess Distance: Long Stroke: Free 1000 & 500 cycle event

Time: 8.30am Place: Burgess Coach: Tim/Mike/Abe Bike: OLH, down Kings Run: Huddart, A=40′, B=30′, C=20′ Bike: Out n Back Canada Run: Woodside track, A=2 miles, B=1 mile

Time: 7.00am Place: Burgess Distance: Short Stroke: All strokes incl IM, 50’s, 100’s

Time; 8.30am Place: Woodside Elementary Coach: Tim Up Crystal, down Dean, 100 mins. Crystal to include 1′ on, 1′ off efforts.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Cycle events, 1650

Time: 6.30pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Mid Stroke: Free/Back Cycle events, free=100, 200, 500, back=50, 100, 200

Time: 6.00pm Place: Burgess Coach: Tim 500’s w/ strength exercises.

Time; 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Fly Free=50, 100, 200, Fly=50, 100, 200 Cycle events

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Long Stroke: Free/IM Long, free, 500, 1000, 1650 Long, IM, 200, 400 IM’s, 200 fly Cycle events

Time: 6.00pm Place: Edgewood & Canada Coach: Tim Classic chase groups.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/Breast Free=50, 100, 200, Fly=50, 100, 200 Cycle events

Time: 6.00am, 7.00am, 8.00am Place: Burgess Swim the entire cycle in one day. Attempt to cycle through more than once.

Time: 8.00am Place: Depot Park, Santa Cruz Coach: Tim/Jess/Abe Bike: Hwy 1 north. A,B=3 hrs, C=2.5 hrs Run: short, transition run 1-3 miles Swim: 10-30 mins, 3 x in &[...]

Time: 7.00am Place: Burgess Distance: Mid/Long Stroke: Free/IM Swim the free & IM cycle in one workout

Time: 8.00am Place: Depot Park, Santa Cruz Coach: Tim/Abe Swim: 30-45 mins, Run: Olympic or half marathon course.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Short Stroke: Free/IM Free dominated IM’s, IM dominated free

Time: 6.30 pm Place: Burgess Coach: Claire Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long Stroke: Free Super 500’s

Time: 6.00pm Place: Burgess Coach: Tim Swift & swifter 800’s

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back Fins for leg work

Time: 6.00pm Place: Burgess Coach: Abe Lower body strength Run

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Short Stroke: Free/Fly Long, free, pulling for power, Short, fly, only 5 strokes @ a time.

Time: 6.00pm Place: Edgewood & Canada Coach: Tim Classic chase groups.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/choice Circuits

Time: 6:00am, 7:00am, 8:00am Place: Burgess Distance: Short Stroke: Free/Fly Power sprints w/ short & long rest.

Time: 8.30am Place: Burgess Coach: Jess/Mike/Abe Bike: Alpine, Portola, Canada, Runnymeade Run: A group – 2 loops hill course, B group – 1 loop, C group – 15′ beach track[...]

Time: 7.00am Place: Burgess Distance: Long Stroke: Free 1 long swim w/ 4 speeds, 1 long swim w/ 3 speeds, 1 long swim w/ 2 speeds, 1 long swim w/[...]

Time: 8.30am Place: Oracle Bayside Trail Coach: Mike 8 – 10 miles. 2 mile warm up, 1 mile on, 1/2 mile off.

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Mid Stroke: Free/Back/Breast Fast starts & finishes to all swims.

Time: 6.30pm Place: Burgess Coach: Abe Upper body strength Swim

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Short Stroke: Free/Choice Fins for speed work

Time: 6.00pm Place: Burgess Coach: Tim 100’s, 200’s 300’s w/ top tempo

Time: 5.45am, 7.00am, 12 noon Place: Burgess Distance: Long Stroke: Free Pulling for aerobic maintenance

Time; 6.00pm Place: Burgess Coach: Abe Lower body strength Run  

Time: 5.45am, 7.00am, 12 noon, 7.00pm Place: Burgess, 7.00pm @ Bellehaven Distance: Long/Mid Stroke: Free/Back/Breast Long, free, uneven paced swims Mid, back/breast, technique, transitions, tempo

Time: 6.00pm Place: Edgewood & Canada Coach: Tim Classic chase groups.