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  • Swimmer of the Year Event - *NEW DATE* Sun, Feb 12, 12-4pm in the Sequoia room at Arrillaga Rec Center at Burgess Park.
  • Can Do is Here! - Swim as many yards as you "can" in the month of Feb; charts to record progress are at the pool. Donate a can of food for every 2000yds you complete!
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Workout Schedule

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Week of January 30, 2012
Tattersols:
15th Annual Tattersols Potluck & Awards Dinner, this Saturday 2/4/12, 5pm @ SCRA!
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
1/30
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Coach: Tim
Pulling, flow & technique
1/31
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Alternating hard & easy efforts
  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
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L3
5:45pm
Place: Burgess Pool
Coach: Tim
30 min aerobic run, strength & drills at MA track.
  Run L1,L2
5:45pm
Place: Burgess Pool
Coach: Lindsay
Out & back along Sandhill Rd. 45-60 minutes at medium pace.
  Event L1,L2,L3
 Burger Night!
7:30pm
Place: Jeffrey's
El Camino Real
Menlo Park, CA
Coach: Lindsay
Join us for the first burger night of 2012!
2/1
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
First day of Can-Do February. 50K, 100K and 100 miles goals. Swim 2000 yards and bring in a can. Goal is 5000 cans.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
OLH, west OLH, up 84.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
Moderate intensity, mean gears.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** 4th PRACTICE OF 2012: BACK TO BASICS. Our Wednesday Evening Practice starts out with our traditional focus on strength, flexibility, agility, and form.
2/2
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Focus: Free-Aerobic Flow IM-Aerobic flow with backstroke emphasis
Distance: Mid
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Arms, legs & core work w/ elevated heart rate.
2/3
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Format: Repetitions in groups of 7
Stroke: Free
Distance: Short
  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. ***** HEADLAMPS REQUIRED!
2/4
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Warm up for 15 min. Pulling for 30 min. Fins and paddles for 15 minutes.
  Bike L2
8.30am
Place: Burgess Pool
Coach: Tanja
Bakery Ride!! Canada to Ralston, Polehemus to Crystal Springs Mall/Dianda's Italian American Pastry (117 DeAnza Blvd). Return same route. Bring cash for goodies. Ride time 2 hrs with some climbing, tour pace.
  Bike L1
8.30am
Place: Burgess Pool
Coach: Steve
Out and back Canada, Portola loop.
  Bike L3
8.30am
Place: Burgess Pool
Coach: Tim
Climb Old La Honda-descend 84- Climb West Alpine-descend 84-home. 4 hours 1+ hours of strength climbing at sub-threshold.
  Party
 15TH ANNUAL TATTERSOLS POTLUCK & AWARDS
5:00pm
Place: Stanford Community Recreation Association (SCRA)
Bowdoin Avenue
Stanford, CA
15th Annual Tattersols Potluck and Awards Dinner! Please RSVP to Coach Vince if you can make it. Once again -- with thanks to Odile -- we will gather at SCRA on Stanford Campus @ 5pm. Bring your favorite dish to share!
2/5
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
3:1 Free to Back ratio at aerobic flow pace
  Run L2,L3
8:30am
Place: Sawyer Camp Trail - South Entrance
Coach: Tim
Aerobic pace with a few short pick-ups for grins
  Run L2,L1
8:30am
Place: Sawyer Camp Trail - South Entrance
Coach: Lindsay
8 mile out and back route: 2 mile warm up, 4 miles fartlek (on the 1/2 mile), 2 miles recovery pace.
Week of February 06, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/6
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Coach: Tim
Free - repeat 200's, IM - short stroke builds.
  L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Lindsay
Yoga for Athletes: Base Building, Core Focus
2/7
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for max yards
  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
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2
5:45pm
Place: Burgess Pool
Coach: Lindsay
Base building: aerobic run, drills, and strength training at M-A track.
  Run L3
5:45pm
Place: Burgess Pool
Coach: Tim
300's @ 10k pace + strength.
2/8
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly/Back
Distance: Short
Old school repeats.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Climb Kings, Star loop, down Kings.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
High cadence, easy gears. Heart pumper.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** 5th PRACTICE OF 2012: BACK TO BASICS. Our Wednesday Evening Practice starts out with our traditional focus on strength, flexibility, agility, and form.
2/9
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Back
Long, Free, aerobic flow
Mid, Back, fins, technique emphasis
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Jump theme.
2/10
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Format: Repetitions in groups of 7
Stroke: Free/Choice
Distance: Mid
Swim, kick & pull day.
  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. ***** HEADLAMPS REQUIRED!
2/11
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Strong 400's, comfort/restorative 100's
  Clinic
 Flat Tire Repair
12:00pm
Place: Burgess Pool
Coach: Hani Juha
Learn the easy steps to get a flat tire fixed
  Bike L1
8.30am
Place: Burgess Pool
Coach: Steve
Climb OLH, down 84.
  Bike L3
8.30am
Place: Burgess Pool
Coach: Tim
Climb Kings, down 84 to San Gregorio, climb Tunitas. 4 hours base @ mod tempo.
2/12
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/Breast
Distance: Mid
Strong free 200's & 300's w/ breaststroke recovery embedded within swims.
  Run L2,L3
8:30am
Place: Parking Lot across from Oracle
Coach: Tim
Aerobic pace with short pick-ups
Week of February 13, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/13
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Coach: Tim
Fins, short rest intervals.
2/14
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Heart pumping and thumping fast efforts.
  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
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2
5:45pm
Place: Burgess Pool
Coach: Lindsay
Valentine's Day Track Camp: come solo or bring your partner to participate in an aerobic run & boot-camp style workout.
  Run L3
5:45pm
Place: Burgess Pool
Coach: Tim
400's @ 10k pace + strength.
2/15
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for flow.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Special Day, 3hr+ ride.
OLH, 84, Stage, Tunitas, down Kings.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
The hills are alive! Intervals, climbing, high cadence.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** 6th PRACTICE OF 2012: BACK TO BASICS. Our Wednesday Evening Practice starts out with our traditional focus on strength, flexibility, agility, and form.
2/16
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/Fly
Long, Free, 500's repeats
Short, Fly, repeats in groups of 4 x 25
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Balance theme
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** 6th PRACTICE OF 2012: BACK TO BASICS. Our Wednesday Evening Practice starts out with our traditional focus on strength, flexibility, agility, and form.
2/17
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Format: Repetitions in groups of 7
Stroke: Free/Breast
Distance: Short
Circuits - certain distance per lane before switching.
  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. ***** HEADLAMPS REQUIRED!
2/18
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Free = pyramids, IM = mortar.
  Bike L1
8.30am
Place: Burgess Pool
Coach: Steve
Alpine, Juaquine, home
  Combo L3
8.30am
Place: Burgess Pool
Coach: Tim
Bring running shoes on bike - will stop @ 4 tracks for a fast mile on each track. Foothil, DeAnza, M/A, etc.
2/19
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
Power 50's & 25's in groups of 3. Short rest between reps.
  Event L2,L3,L1
 Chinese New Year 10K
8:00am
Place: Chinatown YMCA
CHINESE NEW YEAR 10K.
DIVERSITY TOUR#1.
Registration 7.00am
Week of February 20, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
2/20
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Coach: Tim
Front end of stroke emphasis.
  L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Lindsay
Yoga for Athletes: Base Building, Core Focus
2/21
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Meditative, comfortable & balanced.
  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
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour - HEADLAMPS REQUIRED!!!...... Directions: Traveling on 101 - Take the Embarcadero Road Exit east and travel towards the Bay. - The first intersection will be East Bayshore Road - Pass through that light and get in the left hand turn lane - Turn left on Geng Road and drive to the parking lot by the baseball diamond - And yes, there are bathrooms
  Run L1,L2
5:45pm
Place: Burgess Pool
Coach: Lindsay
Base building: aerobic run, drills, and strength training at M-A track.
2/22
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Fins, underwaters.
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Intervals Canada Rd.
  Bike L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Steve
High intensity spin with stretching.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** RETURN TO INTERVALS: As we transition away from "Basics", we'll do some very basic intervals this week designed to get you ready for "Jenny's Light 5K". Please bring your headlamps... All followed by TATTERSOLS NIGHT @ SPORTISSIMO!!!
2/23
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free/IM
Long, Free, massive cut-down
Long, IM, unbalanced legs
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Power theme
2/24
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for flow
  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. ***** HEADLAMPS REQUIRED!
2/25
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Fins & paddles
  Bike L3
8.30am
Place: Burgess Pool
Coach: Tim
EPIC RIDE PREP. OLH, Pescadero, Higgins Purissima, Lobitas, Tunitas. 5 hours + 2 hours of climbing.
2/26
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Repetitions with varying intensities
  Run L2,L3
8:30am
Place: Woodside Elementary
Coach: Tim
Lonely trail to top of Skyline, descend via Crystal Springs.