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  • Sep 19: Catfish Crawl Open Water Swim at Stevens Creek Reservoir. Hosted by us, Menlo Masters! Come race or volunteer.
  • Sep 19: Summer Picnic in Los Gatos hosted by Swimmers of the Year, Bill Dawson and Miki Armstrong. Enjoy a different sport with our teammates ... Bocce! See evite in your inbox for details.

Workout Schedule

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<< Back 4 wks < Back one wk This Week Forward 1 wk > Forward 4 wks >>
Week of August 02, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/2
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Focus: Technique and Stroke work
Distance: Long
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin and Run x 1
8/3
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
Pull-Downs, Legs, Lungs
  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 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
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x1 ***This is a group led workout. No coach available today.***
  Run
5:45pm
Place: Burgess Pool
Coach: Jake
Repeat 400's for 40 minutes with increasing rest after every 4th 400. Starting with 30 seconds recovery and increasing by 15 seconds each round. Attempting to sustain or improve pace.
8/4
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling and sustaining pace
  Bike
9:00am
Place: Burgess Pool
Coach: Keith Terada
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** Longer Intervals and Preparation for 800TT and 1-mileTT... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set. This evening we'll focus on pre-race prep, building to longer intervals, and a solid pilates section with Coach Kristin.
8/5
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free-Starting fast and holding variable paces Mid-Back-Repeat 100's
  Run
9am
Place: San Mateo Bike Bridge
***Group Led Workout***-Aerobic Loop around Stanford Campus
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/6
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Short
Quick starts and finishes-streamlines.
  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!
8/7
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Fins for threshold work
  Bike
8:00am
Place: Lake Almaden car park
Whitfield Blvd
San Jose,
Format: Sheeper Ride
Coach: Tim Sheeper

IM & 70.3
South from Lake Almaden
Bike (5-6 hours)
Run (45-60 mins - out and back on the paved traill)
Please be ready to depart at 8am.
  Bike
8:30am
Place: Burgess Pool

Level 1
Sandhill>Manzanitta> woodside> Canada >Polhemus >Home
Bike (2-2.5 hours)
Run (1 mile - out and back on the dirt trail)
Coach Tanja
Map

8/8
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic Repeat 400's
  Bike
8:30am
Place: Burgess Pool
Format: Sheeper Ride
Coach: Tim Sheeper
Combo recovery Bike 2-2.5 hrs
Canada Road and Polhemus and Portola Loop
Week of August 09, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/9
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FR/FLY
Distance: Short
Sustaining stroke counts and speeds on repeat 50's and 25's
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Run x 2
Coach Tim
8/10
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins
Tech.-To-Threshold-To-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
Meet at the Baylands Athletic Center (AKA Baseball Diamond) on Geng Road off Embarcadero Road (see directions below) - The loop is approx. one hour 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
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x2
  Run
5:45pm
Place: Burgess Pool
Extensive threshold 2x4 mile Linden Wood horseshoe loop
8/11
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Stroke obstacles to challenge recovery during long swims
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Bike
9:00am
Place: Edgewood and Canada
Coach: Hani Juha
Flat Speed Intervals and strength climbs
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** 800 METER TIME TRIAL... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up, and increasing speed to finish the night with a 800m TT!
8/12
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free Pulling open water rhythm

Short- Breast Tempo Changes
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/13
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Leg emphasis, Relays
  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!
8/14
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Repeat descending 500's
  Bike
8:30am
Place: Burgess Pool

Level 1
Willow>Coyote hills> Paseo Padre>Home
2x20 minute efforts at race pace
Bike (2-2.5 hours)
Run (3 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
Up Kings, down Hiway 9
Foothill-Speed every other stop light
4+ hours
RUN: "My Mile"
8/15
  Swim
7:00am
Place: Burgess Pool
Stroke: FR/FLY
Distance: Short
8 x 75 Free
8 x 75 FR/FL/FR
8 x 75 FL/FR/FL
  Competition
 Folsom - Olympic
8:30am
Place: Folsom, Ca
  Run
8:30am
Place: Parking Lot across from Oracle
Long Run #2
Oracle Run
Out and back and flat
IM-2 hours
70.3-1.5 hours
Warm up-then maintain race heart rate target output
Swim-Follows run @ Oracle Lagoon
Week of August 16, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/16
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FR/BACK
Distance: Mid
Tech. Focus
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Hani
Spin/Run x3
8/17
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling short rest intervals
  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 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
  Combo
9:00am
Place: Burgess Pool
Spin/Run x3
  Run
5:45pm
Place: Burgess Pool
Stanford strength Circuit Efforts
Arms and legs and Core work
8/18
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Short
Legs + Lungs
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Bike
9:00am
Place: Burgess Pool
Chase groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** LONG, FARTLEK INTERVALS... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
8/19
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long- Free- Converting 100 Paces into long swims

Mid- IM- Building speed within each stroke distance
  Run
9am
Place: San Mateo Bike Bridge
Long warm up through Atherton
"My Mile" begins @ Menlo College Track
  Strength
7:30pm
Place: Equinox
Portage Ave
Palo Alto,
TRX class at Equinox. Come and try a different type of strength workout.
8/20
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FREE
Distance: Short
Fins
Power Swims
  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!
8/21
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: FR/IM
Distance: Mid
IM's for power
FREE for aerobic recovery and flow
  Bike
8:30am
Place: Burgess Pool

Level 1
La Honda>Skyline> Kings>Home
Bike (2-2.5 hours)
Run (3 miles)
Coach Hani
Map

  Bike
8:30am
Place: Burgess Pool
IM Recovery weekend
Foothill-El Monte-Moody-Page-Arastradero- Alpine- Portola-MTN-Home
Canada-Polhemus-Canada-Home
3+Flat to rolling hills

Run: 30 min comfortable
8/22
  Swim
7:00am
Place: Burgess Pool
Stroke: FR/BACK
Distance: Mid
Comparing times and improving differential
  Clinic
 Clinic
9.00am
Place: Santa Cruz, Ca
Open Water Swim Practice
Coach Lorraine
  Run
8:30am
Place: Woodside Elementary
RUN: IM Recovery weekend
60-90 minutes
Up Dean's, down Crystal or some variation
Santa Cruz swim with Lorraine
Week of August 23, 2010
Menlo Masters Focus
1) Open Water Swims 2) Summer Fitness Maintenance
Team Sheeper Tri Team Focus
1) Combo #2-Straight Begins at Lake Almaden 2) Altitude Camp @ Donner 3) Grinder #1- Diablo -Sept. 6-Labor Day
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
8/23
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling for aerobic maintenance
  Combo
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Spin/Run x1
8/24
  Swim
5:45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: FREE/IM
Distance: Mid
Only 100's
3 Free to 1 IM Repeating
  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 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
  Combo
9:00am
Place: Burgess Pool
Spin/Run/Strength x1
  Run
5:45pm
Place: Burgess Pool
Level 1
Form mechanics, Training Intensity and Pacing, Warm-up and Recovery
Coach Jake
  Run
5:45pm
Place: Burgess Pool
Leg speed 200's and 300's
'My Mile'@track
8/25
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Broken 200's
speed emphasis
  Bike
9:00am
Place: Burgess Pool
Big Basin Tour
Hiway 9-Boulder Creek
5+hours
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set
8/26
  Swim
5:45am, 7am, 12 noon, 7:00pm
Place: Burgess Pool
Long-Free
Fins-Max aerobic yardage

Mid-IM
Long- Back
Fins -tech and hip rhythm
  Run
9am
Place: San Mateo Bike Bridge
Stanford Campus
Strength circuit Run
  Strength
6:00pm
Place: Holbrook-Palmer Park
Strength with Jake
8/27
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: FREE
Distance: Mid
Stroke challenges
Pacing challenges
  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!
8/28
  Swim
6:00am, 7:00am, 8:00am
Place: Burgess Pool
Stroke: Fr/Fly/Br
Distance: Short
Work 2 of the strokes and use the 3rd as recovery
  Bike
8:30am
Place: Burgess Pool

Level 1
Foothill>Portola>Canada>
3 x 10 min efforts
Bike (2-3 hours)
Run (1 miles)
Coach Tanja
Map

  Bike
Place: Burgess Pool
Bike: IM Double stack bike weekend 4 hours

IM-Old-San Gregorio+ hiway/+ Verde+ Lobitos + Tunitas
8/29
  Swim
7:00am
Place: Burgess Pool
Stroke: Free
Distance: Long
Pulling Pace Work
  Competition
 Kids 4 Sports 5K
8:30am
Place: Oak Knoll School
1895 Oak Knoll Lane
Menlo Park, CA
5K run to benefit youth sports programs in East Palo Alto and East Menlo Park.
  Bike
8:30am
Place: Burgess Pool
BIKE: IM Double Stack Weekend- 4 hour Bike

Kings + 84 + San Greg + Pescadero + Haskins + (84 or W. Alpine) return