Workout Schedule

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Week of June 29, 2009
Masters focus
(1.) Alcatraz Challenge (2.) Power Swim Test 200 + 100 (3.) Open Water Season (4.) X-tra Drag Days
Triathlon focus
(1.) 30/30/30 completion (2.) Vineman 70.3 (3.) S. F. Tri @ Treasure Island (4.) Alcatraz Challenge Swim/Run
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/29
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Power 50's
  Combo
6:00 pm
Place: Holbrook-Palmer Park
Coach: Tim
Short spins with long runs
6/30
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for power
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Coach: Karen Jason
Meet at the Baylands Athletic Center (Baseball fields) on Geng Road off Embarcadero Road - The loop is ~1 hour
  Combo
9:00am
Place: Burgess Pool
Coach: Tim
Spin + Run + Strength
  Run
5:45pm
Place: Burgess Pool
Track
200's + 400's + 600's
7/1
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
200's at threshold

2 blocks
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince
Back to Basics: long warm up, followed by circuits with strength, agility, and running. Meet at the Stanford Track.
7/2
  Swim
5:45am, 7am, 12 noon and 7:00pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Free - Aerobic repeats with short rest

Back - Drills and kicking embedded in long swims
  Run
9:00am
Place: Pioneer Inn and Saloon
Coach: Kelly
This workout will be group-led through Huddart Park. 60 minutes of out and back running with a faster return pace.
  Bike
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Ride Canada and loop
7/3
  Run
30/30/30

Day 29 of 30

One day left, run 'til you can't run anymore.
  Swim
5:45am, 7am and 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Fins and paddles for top speed.
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery.
  Bike
8:30am
Coach: Hani
Special Ops Mission

Soquel Demonstration 'Demo' Forest
3.5 hour Moutain Bike Extraveganza!
7/4
  Run
Place: Burgess Pool
30/30/30

Day 30 of 30

Run 30 minutes at the conclusion of the bike ride. Congratulations, you did it!
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Happy Fourth of July!

Every 4th repeat - FAST!
  Bike
8:30am
Place: Burgess Pool
Coach: Tim
Long and Strong

Old La Honda to Pescadero to Tunitas
4+ hours
  Bike
8:30am
Place: Burgess Pool
Coach: Hani
Level 1 workout.

Canada out and back + loop
  Strength
9:00am
Place: Undisputed Boxing Gym
883 East San Carlos Ave.
San Carlos, CA
Format: Tattersols -- Women Only
Intensity: Very tough strength and aerobic workout
Coach: Mike Bazzel
UNDISPUTED BOXING GYM strength workout. Arrive before 8:45am to get "settled".
7/5
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Drafting and lead changes over distances
1000+ yards
  Event
Day off from running-30-30-30 is over, relax in an ice bath
Week of July 06, 2009
Masters focus
(1.) Alcatraz Challenge (2.) Power Swim Test 200 + 100 (3.) Open Water Season (4.) X-tra Drag Days
Triathlon Focus
(1.) Vineman 70.3 (2.) S. F. Tri @ Treasure Island (3.) Alcatraz Challenge Swim/Run
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/6
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
200
150 - repeat
100 - cut downs
  Combo
6:00 pm
Place: Holbrook-Palmer Park
Coach: Hani
Mostly spin, some running and strength
7/7
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for arm strength
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Coach: Karen Jason
Meet at the Baylands Athletic Center (Baseball fields) on Geng Road off Embarcadero Road - The loop is ~1 hour
  Combo
9:00am
Place: Burgess Pool
Coach: group led
Spin + Run + Strength
This workout is group led. Tim is in Colorado filming a cycling training dvd.
  Run
5:45pm
Place: Woodside Elementary
Runnymeade
hilly loop
60 minutes-
7/8
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Leg emphasis day!
  Bike
9:00am
Place: Burgess Pool
Kings Moutain Power Climb-This workout is group led.
  Bike
6:00pm
Place: Edgewood and Canada
Coach: Tim
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince
Shorter Intervals with variable pacing, finishing with strength. Meet at the Stanford Track.
7/9
  Swim
5:45am, 7am, 12 noon and 7:00pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Long
Free - Repeat 400's

Breast - Repeat 200's
  Run
9:00am
Place: San Mateo Bike Bridge
Coach: Kelly
30 minutes on the Stanford Track
Pyramid building by 100's
  Strength
6:30pm
Place: Holbrook-Palmer Park
Coach: Owen
Pilates and Yoga
7/10
  Swim
5:45am, 7am and 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Bring shoes, shorts or shirt for extra drag
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery.
7/11
  Competition
 San Francisco Triathlon
Treasure Island
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins for maximum yardage
  Bike
8:30am
Place: Burgess Pool
Level 1 workout.
  Bike
8:30am
Place: Burgess Pool
Group led ride

Old La Honda - Kings - Canada out and back
  Strength
9:00am
Place: Undisputed Boxing Gym
883 East San Carlos Ave.
San Carlos, CA
Format: Tattersols -- Women Only
Intensity: Very tough strength and aerobic workout
Coach: Mike Bazzel
UNDISPUTED BOXING GYM strength workout. Arrive before 8:45am to get "settled".
7/12
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Mixed strokes with mixed distances
  Competition
 Alcatraz Challenge
8:00am
1.5 mile swim from Alcatraz
optional 7 mile out/back run across the Golden Gate Bridge
Week of July 13, 2009
Masters focus
(1.) Power Swim Test 200 + 100 (2.) Open Water Season (3.) X-tra Drag Days
Triathlon Focus
(1.) Vineman 70.3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/13
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for distance per stroke work
  Combo
6:00 pm
Place: Holbrook-Palmer Park
Coach: Tim
Mostly spin with short and fast runs
7/14
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Fins for under water power
  Run
6:10am
Dur: 40-80min or 4-6mi
Place: Baylands Trail
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
Coach: Karen Jason
Meet at the Baylands Athletic Center (Baseball fields) on Geng Road off Embarcadero Road - The loop is ~1 hour
  Combo
9:00am
Place: Burgess Pool
Coach: Tim
Spin + Run + Strength
  Run
5:45pm
Place: Burgess Pool
Menlo Atherton Track
40 minute max mile repeats
Threshold = 70.3
Above = Olympic
7/15
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
200 + 100 power swim marker set
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince
5K training workout.
7/16
  Swim
5:45am, 7am, 12 noon and 7:00pm
Place: Burgess Pool
Stroke: Free/Butterfly
Distance: Long
Free - Repeat 1000's
2-4

Butterfly - Repeat 100's
  Run
9:00am
Place: Pioneer Inn and Saloon
Coach: Kelly
60 to 70 minutes of Hi tempo flats
2 to 5 minutes at a time
  Strength
6:30 pm
Place: Holbrook-Palmer Park
Coach: Ken Wilner
Strength circuits and stretching with a focus on core and balance.
7/17
  Swim
5:45am, 7am and 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Leg emphasis
  Run
6:10am
Dur: 60-80min or 5-6mi
Place: Rosotti/Alpine Inn
Focus: Mid Distance Moderate Run
Intensity: 50% VERY EZ, 50% Build to 1/2 Marathon Tempo
~50% Very EZ WU (warm up). The second half should be Half Marathon TEMPO or recovery.
7/18
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Threshold for 4 minute swims
recovery for 4 minutes
  Bike
8:30am
Place: Burgess Pool
Level 1 workout.
  Bike
8:30am
Place: Burgess Pool
Coach: Hani J.
Climb Page Mill Road and descend Kings Moutain!
  Strength
9:00am
Place: Undisputed Boxing Gym
883 East San Carlos Ave.
San Carlos, CA
Format: Tattersols -- Women Only
Intensity: Very tough strength and aerobic workout
Coach: Mike Bazzel
UNDISPUTED BOXING GYM strength workout. Arrive before 8:45am to get "settled".
7/19
  Competition
 Vineman 70.3
Transition area opens at 5:30am
Place: Johnsons Beach / Russian River
First St and Armstrong Woods Rd
Guerneville, CA
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Streamlines
Breath control
Legs
Break-outs
Week of July 20, 2009
Masters focus
(1.) Power Swim Test 200 + 100 (2.) Open Water Season (3.) X-tra Drag Days
Triathlon Focus
Be fit, happy and safe!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
7/20
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Fins for speed
  Clinic
 Bike Maintenance
6:00pm
Place: Holbrook-Palmer Park
Bike Maintenance Clinic with Hani Juha. Learn how to clean, repair and tune your bike. Beginners and advanced cyclist will benefit from attending this clinic presented by our very own bike guru.

Topics to be covered: 1. How to remove/install the front and rear wheel from your bike
2. Brake adjustment
3. Shifting adjustment
4. Chain Maintenance
7/21
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Drills embedded in aerobic extended swims
  Combo
9:00am
Place: Burgess Pool
Coach: Tim
Spin + Run + Strength
  Run
5:45pm
Place: Woodside Elementary
Richards Road, out and back

50-75 minutes
7/22
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Full power swims

25's to 75's
  Bike
9:00am
Place: Burgess Pool
Canada Road VO2 Max intervals
  Bike
6:00pm
Place: Edgewood and Canada
Chase groups
7/23
  Swim
5:45am, 7am, 12 noon and 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Long
Free - Speed bursts with in swims

IM - Descending and ascending efforts
  Run
9:00am
Place: San Mateo Bike Bridge
Coach: Kelly
Repeat 200's with short and long rest intervals
  Strength
6:30pm
Place: Holbrook-Palmer Park
Coach: Owen
Pilates and Yoga
7/24
  Swim
5:45am, 7am and 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for speed control
7/25
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Short rest 100's for extended periods
  Bike
8:30am
Place: Burgess Pool
Level 1 workout.
  Bike
8:30am
Place: Burgess Pool
Kings - 35 - 84 - West Alpine - 84

Steady with 2 strength climbs
3.5+ hours
7/26
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Mid
Descending interval 200's
  Run
8:30 am
Place: Windy Hill
Hamms Gulch, Lost Trail and Razor Back loop

90+ minute loop