Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. High tempo speed bursts. Meet prep for Pac Masters.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Legal transitions.

Time: 6.00pm. Place: Burgess. Coach: Mike. Power 400’s w/ recovery 100’s + 100’s of drills. Drills=high knees, butt kicks, fast feet, skips. 35′ total for best possible average on 400’s.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Streamlines and walls.

Time; 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Choice. Long, free, 500’s at threshold pace. Short, choice, quick starts and finishes.

Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Meghan. Strength and stretching.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Choice. Quick turns and transitions.

Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Free=mid and long distance race pacing. Stroke=short speed efforts.

SANTA ROSA IM CAMP Time: 7.45am. Place: Lake Sonoma. Coach: Tim/Mike. Swim 30-45′. Bike: 6-7 hours. Run: 30′

Time: 7.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Breath control and turns.

SANTA ROSA IM CAMP. Time:7.30am. Place: Starbucks, 200 D St., Santa Rosa. Coach: Tim/Mike. Run: 2 hrs 20′ w/ portions at race tempo.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free=pulling at threshold, IM=100’s above threshold.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. Fins for fast twitch efforts.

Time: 6.00pm. Place: Burgess. Coach: Tim. Threshold 1000’s, power 300’s. 200’s and 100’s including strength.

Time; 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Back. Legs, drills, turns, technique.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Short. Stroke: Free/Choice. Long, free, flowing swims w/ short pick-up efforts. Short, choice, quick starts and finishes.

Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretch.

Time; 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Choice. Quick starts, sculling, kicking, floating.

No Workout Scheduled

Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Mid. Stroke: Free/Choice. Loosening, polishing, enjoying. PAC MASTERS.

Time: 8.30am. Place: Burgess. Coach: Tim/Claire. Swim: 60′ @ 7.00am swim. Bike: OLH, west Alpine, down Page or 84. 3hrs 30min. Run: 60′ @ MA track with race tempo.

Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Aerobic maintenance, max yardage day.

Time: 8.30am. Place: Woodside Elementary. Coach: Tim. Canada Rd out n back. 2 hours.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Aerobic maintenance, max yardage day.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Fins, legs, technique, and power.

Time: 6.00pm. Place: Burgess. Coach: Mike. Threshold 1000’s, power 300’s, 200’s, 100’s including strength.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/IM. Free=descending 200’s, IM=pacing & control.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance:Long/Mid. Stroke: Free/IM. Long, free, pulling at high pace. Mid, IM, focusing on second half speed.

Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Meghan. Strength and stretching.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Back. Relaxing with relays both fast & goofy.

Time; 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Long. Stroke: Free. Drafting & lead changes.

Time: 7.30am  B group, 8.30am A group. Place: Burgess, tennis court parking lot. Coach: Tim/Mike FEARSOME TRI. Bike: Pescadero loop. Run: Trails in Purissima Open Space. Swim: 4 x 500’s[...]

EASTER. NO WORKOUT.

EASTER. NO WORKOUT.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Breast. Repeat 75’s free, 25’s breast.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long. Stroke: Free. Pulling for fun and speed.

Time: 6.00pm. Place: Burgess. Coach: Tim. Threshold 1000’s w/ power 300’s, 200’s, and 100’s w/ strength.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free/Breast. Repeat 150’s  w/ breast pulldowns on some walls.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Long/Long. Stroke: Free/Back. Long, free, fins for max yardage. Long, back, fins for speed & flow.

Time: 6.00pm. Place: Cubberly Community Center, room G4. Coach: Tim. Strength and stretching.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free. Circuits.

Time: 6.00am, 7.00am, 8.00am. Place: Burgess. Distance: Short. Stroke: Free/Choice. Secondary stroke mixed into strong50’s and 75’s.

Time: 8.30am. Place: Burgess, tennis court parking lot. Coach: Tim/Mike. Swim: 30′ @ 7.00am Masters. Bike: OLH, San Gregorio, Tunitas, Kings. Run: Fast 30′ of double bridge loop.

Time: 7.00am. Place: Burgess. Distance: Long. Stroke: Free. Pyramids with every other swim being strong.

Time: 8.30am. Place: Woodside Elementary. Coach: Tim. Crystal, Dean loop.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Mid. Stroke: Free. Repeat 100’s w/ varying amount of rest.

Time: 5.45am, 7.00am, 12 noon. Place: Burgess. Distance: Short. Stroke: Free/Fly. 12.5’s up to 100’s w/ speed.

Time; 6.00pm. Place: Burgess. Coach: Tim. Threshold miles w/ power 300’s, 200’s and 100’s w/ strength.