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  • May 25-27: Russian River Tour This is a great three days of riding with spectacular scenery, and wonderful meals!
  • June 6: Splash & Dash Summer evening. Take advantage of these great events.
  • June 16: Reservoir Tri Club Championship. Sprint & Olympic. Time to represent.
  • Jun 23: Splash & Dash at Stevens Creek. Swim and run event with lots of distance options.

Workout Schedule

Tri Team Workouts Level 1 Workouts

Swims Runs Bike Spin Combo Strength Events Other

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Week of May 28, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
5/28
  Swim
5.45am, 7am
Place: Burgess Pool
Stroke: Free/Choice
Distance: Short
10 x 75 Free
8 x 75 Choice Remember, no noon workout today!
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
RUSSIAN RIVER TOUR
5/29
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Stroke: Free
Distance: Long
"Broken 1650"
  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,L3
5:45pm
Place: Woodside Elementary
Coach: Tim / Kirsten
Speed on rolling terrain & hill repeats.
5/30
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins, speed assist
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Climb King's, Star loop.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Marie Earl
*** PRACTICE WITH MARIE EARL. Followed by some good core work with Laura.
5/31
  Swim
5.45am, 7am, 12noon, 7:00pm
Place: Burgess Pool
Long, free, pulling for flow & technique
Mid, IM, back emphasis IM's
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor circuits.
6/1
  Swim
5.45am, 7am, 12noon
Place: Burgess Pool
Stroke: Free/Fly
Distance: Mid
speed and sculling
  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!
6/2
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Repeat 100's Free and recovery unbalanced IM's
  Bike L2,L3,L1
8.30am
Place: Burgess Pool
Coach: Hani, Tanja, Tim
***SPEED DAY*** 6-8x4 mile chases on two different courses staying out of the mountains, after a 30 minute warm-up and a 30 minute cool-down
6/3
  Swim
7.00 am
Place: Burgess Pool
Stroke: Free
Distance: Long
Aerobic Flow Free mixed with "all-out" 25's and 50's
  Run L2,L3,L1
8.30 am
Place: Burgess Pool
Coach: Tim
Splash and Dash workout #2-Take part of the 7am Masters long freestyle workout and then warm-up to a local running track and work on stacking 400's together while holding steady pace. 400, 800, 1200, 1600 etc. for a total of 45 minute max
Week of June 04, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/4
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Mid
Free-Descending Sets Breast-kicking
6/5
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free
Distance: Short
Goal; 4 Maximum effort 100's of Freestyle with some easy fluffy swimming between.
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim / Kirsten
200's, 400's & 800's. Leg speed & toeing off efforts.
6/6
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
Fins for leg work repeats
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
Hill repeats for strength and prep for Sat ride and Donner Tri.
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** LONGER INTERVAL RELAYS. Let's used what we've learned over the last 3 weeks to go a little farther, faster. Followed by some good core work with Laura.
6/7
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Long Free Pulling for aerobic capacity. Short Fly for tech and power
  Event L1,L2,L3
 Splash & Dash
6:00pm
Place: Stevens Creek Reservoir Cupertino, CA
Splash & Dash. 1500m swim, followed by 5km run.
6/8
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Choice
Distance: Mid
Drafting, lead changes, diversity
  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!
6/9
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Distance: Long/Short
Aerobic and Anaerobic Pyramids
  Bike
8:30 am
Place: Burgess Pool
Coach: Tim
Old La Honda, down 84 west, up west Alpine. 3.5 hours
  Bike L2
8:30 am
Place: Burgess Pool
Coach: Tanja
Tunitas Loop, via Old La Honda, 4 hours.
6/10
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/choice
Distance: Mid
Alternating between strong efforts of Freestyle and secondary stroke with recovery efforts of Freestyle and secondary stroke
  Run L2,L3,L1
8.30 am
Place: Sawyer Camp Trail - South Entrance
Coach: Tim
8-10 miles. 5 x 0.5 mile up tempo repeats.
Week of June 11, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/11
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Long
600's embedded strokes and challenges
6/12
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Mid
Descending Freestyle with embedded IM work
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim
Indoor cycling and running. Spin/Run/Spin/Run. Flat and fast running 2-3 miles during a 1 hour 15 minute workout, including some strength training.
6/13
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Short
Fins for leg and wall work
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
OLH time trial
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
Chase groups
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Dena Evans
*** A DENA PRACTICE. Followed by some good core work with Laura.
6/14
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/IM
Distance: Long/Mid
Long Free-Pulling for top end speed Mid IM-Extra leg work within swims
  Strength L1,L2,L3
6:00pm
Place: Holbrook-Palmer Park
Coach: Tim
Indoor / outdoor circuits.
6/15
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/Breast
Distance: Short
short relays for speed motivation
  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!
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
SIERRA CAMP
6/16
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free/Back
Distance: Mid
100's for rhythm and flow
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
SIERRA CAMP
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Hani
***CLIMBING DAY***
Climb inside Huddart, down Kings x 2.
10' up OLH x 2
5 x up/down Alpine past Corte Madera school
6/17
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/choice
Distance: Long/Mid
Broken Mile
  Camp L2,L3,L1
 Russian River Tour
8.30am
Coach: Tim
SIERRA CAMP
  Event L1,L2,L3
 Splash & Dash
9.00am
Place: UVAS Reservoir Morgan Hill, CA
Splash & Dash.
Lots of run, swim options.
Week of June 18, 2012
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/18
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/fly
Distance: Short
Repeats holding tempo Week 1 of 8 weeks building for Pacific Masters Championships at College of San Mateo, August 10-12.
6/19
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Choice
Distance: Long
ENDURANCE DAY FOR PACIFIC MASTERS CHAMPIONSHIPS 8x300's with some stroke transitions
  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,L3
5:45pm
Place: Burgess Pool
Coach: Tim / Kirsten
400's, 800's & 1200's. Leg speed & toeing off efforts.
6/20
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free
Distance: Mid
Pulling for anaerobic power
  Bike L1,L2,L3
9:00am
Place: Burgess Pool
Coach: Steve
OLH time trial
  Bike L1,L2,L3
6:00pm
Place: Edgewood and Canada
Coach: Hani Juha
OLH time trial. Meet at Edgewood & Canada.
  Run
6:30pm
Place: Stanford Track
295 Galvez Street
Stanford, CA
Format: Tattersols -- Women Only
Coach: Vincent Digneo
*** BACK TO BASICS. We may end up visiting our old friend Chuck Taylor (Grove) -- just to see how well we've held on to our strength. But, guaranteed, you will see strength.
6/21
  Swim
5.45am, 7am, 12 noon, 7pm
Place: Burgess Pool
Stroke: Free/Back
Distance: Long
Long Free-Distance per stroke and technique flow Long Back-Distance per stroke and technique flow
  Strength L1,L2,L3
6:00pm
Place: Bayfront Park
Coach: Tim
Ride-n-Tie.
2 people + 1 bike for 10 miles or 4 laps around park. Quality brick training.
6/22
  Swim
5.45am, 7am, 12 noon
Place: Burgess Pool
Stroke: Free/choice
Distance: Short
STRENGTH DAY FOR CHAMPIONSHIPS Swim with T-Shirt for 30 minutes. Bring your own shirt
  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!
6/23
  Swim
6:00, 7:00, 8:00am
Place: Burgess Pool
Stroke: Free
Distance: Short
SPEED DAY FOR PACIFIC MASTERS CHAMPIONSHIPS- Fins to focus on swimming 100's and 75's under 1 minute
  Event L1,L2,L3
 XTERRA TAHOE CITY
8.00am
Place: Tahoe City
Coach: Tim
Scenic course. Part of the Diversity Tour.
  Bike L1,L2,L3
8.30am
Place: Burgess Pool
Coach: Hani
***STRENGTH DAY***
Climb Hwy 9 in aero position as much as possible. Seated entire time.
6/24
  Swim
7:00am
Place: Burgess Pool
Stroke: Free/choice
Distance: Short/Mid
Balance, control and recovery emphasis
  Run L2,L3,L1
8.30 am
Place: Windy Hill
Coach: Tim/Kirsten
Hams & Razorback hilly loop. 90' strength run, endurance maintenance,