Team Sheeper :: Workout Schedule

Workout Schedule

Week of May 05, 2008
Tri Team focus (1.) Hawaii Ironman 70.3 (2.) Add speed and sharpening as we near the half way point of the year
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5/5 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Back Distance: Long Free: Mile Pacing Back: Mile Pacing with Backstroke options Strength 6:00pm Dur: 75-90 minutes Place: Holbrook-Palmer Park Coach: Mary Pilates with Mary	5/6 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free/IM Distance: Mid Freestyle sets plus 3 x 200 IM Summertime Assessment Combo 9:00am Place: Burgess Pool Spin-Run-Strength Run 5:45pm Place: Burgess Pool Stanford Aerobic Endurance Loops. Include big Dish or small Dish loop. 75-80 total run time goal	5/7 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free Distance: Long pulling for maximum distance at high aerobic pace Bike 9:00am Place: Burgess Pool Kings Mountain Speed Climb Bike 6pm Place: Edgewood and Canada Coach: Tim Chase Groups	5/8 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free/choice Distance: Short Sharp-edged 75's with choice cut 50's Run 9:00am Place: San Mateo Bike Bridge 1 x 1 mile on Chip- at chipper pace 2 x 800's on track- at fiery pace 4 x 400's on track-at wicked pace Combo 6:00pm Place: Burgess Pool Coach: Tim Spin-Run-Strength This workout is the foundation to a triathletes speed. Park in the tennis courts lot and enter through the back to set up trainers.	5/9 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free Distance: Mid Technique and Flow to polish up stroke for the Open water mile on Saturday in San Mateo.	5/10 Swim 6:00, 7:00 and 8:00am Place: Burgess Pool Stroke: Free Distance: Long Yes, we still have the same old boring Saturday morning workouts if you have to miss the exciting Open Water Mile race in San Mateo. 8-10 x 400's as punishment or training however you would like to look at it. Competition Parkside Open Water Swim 9am Place: Parkside Aquatic Park San Mateo, CA Distance: 1 mile swim Bike 10:30am Place: Parkside Beach Parking Lot Coach: Tim 2.5 hour bike ride to follow the swim. The ride will be an adventurous aerobic loop.	5/11 Swim 7:00 am Place: Burgess Pool Stroke: Free/Choice Distance: Mid Choice of Stroke,Intensity and Distance...Only if you are a Mom. Run 8:30am Place: Sawyer Camp Trail - South Entrance Coach: Tim Long Tempo Run #4. Our final tempo run leading into Hawaii. 8-12 miles with some feeling.
Week of May 12, 2008
Tri Team focus (1.) Hawaii Ironman 70.3 (2.) Add speed and sharpening as we near the half way point of the year
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5/12 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Butterfly Distance: Short Free: Fins for leg work Butterfly: Fins under water leg work Strength 6:00pm Dur: 75-90 minutes Place: Holbrook-Palmer Park Coach: Tim Strength Circuits	5/13 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free/Back Distance: Mid Aerobic Free with backstroke speed bursts Combo 9:00am Place: Burgess Pool Spin-Run-Strength Run 5:45pm Place: Menlo-Atherton High School Track 800's at threshold with short rest 400's above threshold with long rest (speed)	5/14 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/IM Distance: Mid Free + 3 x 200 IM Assessment Bike 9:00am Place: Burgess Pool Old La Honda High tempo climb Bike 6pm Place: Edgewood and Canada Coach: Tim Chase Groups	5/15 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free Distance: Long Pulling at threshold Run 9:00am Place: Pioneer Inn and Saloon Comfortable Hill running through Huddart for leg (strength 70-80 mins.) Combo 6:00pm Place: Burgess Pool Coach: Tim Spin-Run-Strength This workout is the foundation to a triathletes speed. Park in the tennis courts lot and enter through the back to set up trainers.	5/16 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Breast Distance: Short Free - High Tempo Breast - Technique	5/17 Swim 6:00, 7:00 and 8:00am Place: Burgess Pool Stroke: Free/IM Distance: Long small IM - embedded in big Freestyle Bike 8:30 Place: Burgess Pool Coach: Tim 1.5 hour DOUBLE Looped course with a second loop for a better time. Race pace simulator in a small group + 2 mile high tempo run to finish. 3 hour total.	5/18 Swim 7:00 am Place: Burgess Pool Stroke: Free Distance: Long Drafting lane mates, swimming pulling and finning Competition UVAS South Bay Triathlon 7:30am Place: Uvas Reservoir Uvas Road and Wallace Pl Morgan Hill, CA Course: 3/4M swim - 16M bike - 5M run Run 8:00am Place: Bayfront Park Coach: Tim Early Start Speed Run #2 1 lap warm up 3-4 laps fast with recovery between
Week of May 19, 2008
Tri Team focus (1.) Hawaii Ironman 70.3 (2.) Add speed and sharpening as we near the half way point of the year
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5/19 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Breast Distance: Mid Free: Pulling Breast: Kicking Strength 6:00pm Dur: 75-90 minutes Place: Holbrook-Palmer Park Coach: Mary Pilates with Mary	5/20 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free Distance: Long 5x500's Holding Pace Combo 9:00am Place: Burgess Pool Spin-Run-Strength Run 5:45pm Place: Woodside Elementary Comfortable running with short hill bursts (strength)	5/21 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Choice Distance: Short Small groups of fast 50's and 25's Bike 9:00am Place: Burgess Pool Canada Road bursts Bike 6pm Place: Edgewood and Canada Coach: Tim Chase Groups	5/22 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free/IM Distance: Mid Free + 3 x 200 IM Assesment Run 9:00am Place: Pioneer Inn and Saloon Canada Road Trail loop with (10 x 1 minute bursts - 60 - 70 minutes) Combo 6:00pm Place: Burgess Pool Coach: Tim Spin-Run-Strength This workout is the foundation to a triathletes speed. Park in the tennis courts lot and enter through the back to set up trainers.	5/23 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/Butterfly Distance: Short Fins Speed + Fly technique	5/24 Swim 6:00, 7:00 and 8:00am Place: Burgess Pool Stroke: Free Distance: Mid 10 x 200's Best average power swims Bike 8:30 Place: Burgess Pool Coach: Tim Double looped course with second loop for a faster time + 1 fast mile run to finish. 2 hour total.	5/25 Swim 7:00 am Place: Burgess Pool Stroke: Free Distance: Short Freestyle: weak stroke work Run 8:30am Place: Woodside Elementary Coach: Tim Relaxed 75-100 jog/romp through the park
Week of May 26, 2008
Tri Team focus (1.) Hawaii Ironman 70.3 (2.) Add speed and sharpening as we near the half way point of the year
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
5/26 Event Duathlon Place: Burgess Pool Memorial Day Duathlon Heat 1 - 6:30am Heat 2 - 7:30am Run/Swim/Run/Swim/Run short heat and long heat	5/27 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free/choice Distance: Short Tech work - Body and head positioning Combo 9:00am Place: Burgess Pool Spin-Run-Strength Run 5:45pm Place: Burgess Pool Recovery and taper run 50-60 Atherton loop (taper)	5/28 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free Distance: Mid Pullling for power Bike 9:00am Place: Burgess Pool Comfortable Portola loop Ride - taper Bike 6pm Place: Edgewood and Canada Coach: Tim No Chase Groups Team Love	5/29 Swim 5:45am, 7am, 12 noon and 7pm Place: Burgess Pool Stroke: Free Distance: Long 1000, 800, 600, 400, 200 Run 9:00am No workout scheduled Tri Team in Kona Combo 6:00pm No workout scheduled Tri Team in Kona	5/30 Swim 5:45am, 7am, and 12 noon Place: Burgess Pool Stroke: Free/IM Distance: Mid Free + 3 x 200 IM Assessment	5/31 Swim 6:00, 7:00 and 8:00am Place: Burgess Pool Stroke: Free Distance: Short Fins for top speed and tight intervals Competition Hawaii 70.3 7am Place: Hapuna Beach State Park Keauhou Kona, HI	6/1 No workouts or events to display.