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  • Rinconada,
    Sat Mar 13    :
    First team meet of 2010! Pre-register online by Mar 10, or drop in and register that day.
  • Apr 16-18: PMS SCY Champs in Pleasanton.
    Mail-in entries due Apr 2, online due Apr 7.

Workout Schedule

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Week of March 08, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/8
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Aerobic Maintenance.
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/9
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle/Butterfly
Distance: Short
Leg Emphasis.
  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 and Strength
  Run
5:45pm
Place: Burgess Pool
DEEK 5K Measurement Run
3/10
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Mid
Power Swim 100-200
  Bike
9:00am
Place: Burgess Pool
Kings Mountain Repeats
  Spin
6:00pm
Place: Holbrook-Palmer Park
75 - High Intensity
  Run
6:30pm
Place: Cobb Track and Angell Field, Stanford
Format: Tattersols -- Women Only
Coach: Vince Digneo
*** Longer Intervals around Stanford Stadium... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set -- if you are late, head over to the front of Stanford Stadium (in front of the ticket sales)
3/11
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Freestyle-Long: Pacing and Tempo work

Butterfly Short: Hips and Turnover
  Run
9:00am
Place: San Mateo Bike Bridge
Coach: Tim
Stanford Campus and Strength Stations
  Strength
6:00pm
Place: Holbrook-Palmer Park
Coach: Jake
Strength w/ Jake
3/12
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Freestyle/IM
Distance: Mid
Tempo and Transitions
  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!
3/13
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Rinconada Spring Meet

Short - Long Mixture

Meet Event List
  Bike
8:30am
Place: Burgess Pool
COMBO # 1
3.5 Hour Bike + 30 min run @ high aerobic pace
Race simulation workout w/o stops or breaks
3/14
  Swim
7:00am
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Pace Building
  Run
8:30am
Place: Wunderlich Park
Bear Creek + Alambique Hills - w/press-up top of Alambique.
Week of March 15, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/15
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Butterfly
Distance: short
Power swim 50's and 100's
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/16
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle/IM
Distance: Mid
Threshold 300's
  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 and Strength and Run
  Run
5:45pm
Place: Burgess Pool
Stanford Campus Strength Training Run - 75
3/17
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Choice
Distance: Mid
Leg Emphasis
  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: Dena Evans
*** A Dena Kind of Practice... 6:30pm SHARP: Meet @ Stanford Track and send off for warm up...6:50pm: drills, continued warm up...7:10pm: main set.
3/18
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Freestyle-Long: Maximum Volume set

IM Short: Building 400's
  Run
9:00am
Place: San Mateo Bike Bridge
Coach: Tim
Track Efforts and Strength Stations
  Strength
6:00pm
Place: Holbrook-Palmer Park
Coach: Jake
Strength w/ Jake
3/19
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Freestyle/Breastroke
Distance: Short
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!
  Intramural
 Team Sheeper Epic Ride
8:15am
Dur: 8 hours
Place: Burgess Pool
Format: Fearsome Foursome
Distance: 110 miles
This event is a team classic that involves 110 miles and 10,000 feet of climbing.
Maps available at the pool.

Finish time: 3:30pm
Best time is 6:30 hours /average time 8:30 hours
3/20
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
1 * 1650 For Time
  Intramural
 Team Sheeper Epic Ride
6:15am start, groups will leave every hour after 6:15am
Dur: 8 hours
Place: Burgess Pool
Format: Fearsome Foursome
Distance: 110 miles
This event is a team classic that involves 110 miles and 10,000 feet of climbing.
Groups will depart every hour starting at 6:15, 7:15, 8:15am
Maps available at the pool.

Finish time: 3:30pm
Best time is 6:30 hours / average time 8:30 hours
Pasta and drinks at the finish line at Menlo Swim and Sport
  Competition
 Way Too Cool 50K
8:00am
This event is SOLD OUT. Good luck to those of you who got in!
3/21
  Intramural
 Team Sheeper Epic Ride
6:30 am
Dur: 8 hours
Place: Burgess Pool
Format: Fearsome Foursome
Distance: 110 miles
This event is a team classic that involves 110 miles and 10,000 feet of climbing.br> Maps available at the pool.

Best time is 6:30 hours / average time 8:30 hours<
  Swim
7:00am
Place: Burgess Pool
Stroke: Freestyle/Breastroke
Distance: Short
Short Power Swims and Lung Capacity Work
Week of March 22, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/22
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Backstroke
Distance: short
Alignment Technique.
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/23
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle
Distance: Mid
Power Swims 100's-200's
  Combo
9:00am
Place: Burgess Pool
Spin and Strength and Run
  Run
5:45pm
Place: Burgess Pool
Valparaiso Hill Repeats - 80 total
3/24
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle/Butterfly
Distance: Short
Start Work
  Bike
9:00am
Place: Burgess Pool
Up Old La Honda, down Kings
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
3/25
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Freestyle-Long: Threshold 400's

Backstroke Mid: Leg Emphasis
  Run
9:00am
Place: Pioneer Inn and Saloon
Coach: Tim
7 or 9 mile hilly Huddart Loop (Beach Add-on)
  Strength
6:00pm
Place: Holbrook-Palmer Park
Coach: Jake
Strength w/ Jake
3/26
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Freestyle/Choice
Distance: Mid
Rhythm & Flow
3/27
  Swim
6:00, 7:00 and 8:00am
Place: Burgess Pool
Stroke: Freestyle
Blue & Gold Meet
Intra-Squad Meet
W/U 6-6:30
Meet 6:30-8:30
W/D 8:30-9:00
  Bike
8:30am
Place: Burgess Pool
COMBO #2
3.5 hour Bike + 40 min Run both @ high aerobic pace
Race simulation workout w/o stops or breaks
3/28
  Run
8:30am
Place: Parking Lot across from Oracle
Flat and Fast 2nd half of run
70-90 min out and back
Week of March 29, 2010
Menlo Masters Focus
(1) Swim & Kick & Pull in each workout (2) Rinconada Spring Meet (3) Blue/Gold Meet (4) Competitive Meet Prep
Triathlon Focus
(1) Epic Ride March 20 (2) Running off the Bike on Saturdays (3) Wednesday Night Chase Groups begins 3/17 (4) Strength Running Continues
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3/29
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Maximum Volume Day.
  Combo
6:00pm
Place: Holbrook-Palmer Park
Spin and Strength
3/30
  Swim
5:45am, 7am, 12 noon and 7pm
Place: Burgess Pool
Stroke: Freestyle/Backstroke
Distance: Short
Repeat 50's
  Combo
9:00am
Place: Burgess Pool
Spin and Strength and Run
  Run
5:45pm
Place: Woodside Elementary
7 or 9 mile Hilly Huddart Park Coop (Beach Add-on)
3/31
  Swim
5:45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Freestyle
Distance: Long
Repeat 500's.
  Bike
9:00am
Place: Burgess Pool
Chase Groups
  Bike
6:00pm
Place: Edgewood and Canada
Chase Groups
4/1
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4/2
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4/3
No workouts or events to display.
4/4
No workouts or events to display.