Pre Senior

Practice
Monday 7:00-9:00 & 2:30-4:30 at RHS
Tuesday OFF
Wednesday OFF
Thursday 7:00-9:00 at RHS
Friday 7:00-9:00 & 2:30-4:30 at RHS
Saturday 10:00-12:00 at RHS
Sunday 10:00-12:00 at RHS

Monday 7:00-9:00 & 2:30-4:30 at RHS
Tuesday 7:00-9:00 at RHS
Wednesday 4:15-6:45 at COM
Thursday 4:15-6:45 at COM
Friday OFF
Saturday 10:00-12:00 at RHS
Sunday OFF

Reminder that the 2:30 workouts on 12/30, 1/3, and 1/6 are for swimmers who ALSO swim at the morning workout
*Those who start school before 1/8 are welcome to take a few days off, or go to our early morning masters workout at RHS 5:45-7:00

Strength & Conditioning
Only during afternoon workouts – dynamic warmup.

Meets
Jan 18-19 Zone 3 Short Course Champs — online entries — OPEN
Feb 8-9 VJO CBA+ (for those not going to AZ) — online entries — OPEN
Feb 15-17 Arizona — coaches entries
**All meet info will be posted on our website calendar

Other

• Zone 3 Champs is still open! Get your entries in NOW!!!
• The Vallejo meet on Feb 8-9 will be available for those who are not competing at Arizona. Entries are now online – get them in soon!
• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!
• I have lessons available this winter break! If you are in town and would like a lesson sign up online
• Remember to let us know if you are going to Arizona on the online sign up sheet – we are starting to plan the team dinner/t-shirts and need to get numbers!

Senior

Practice
Monday 7:00-9:00 & 2:30-4:30 at RHS
Tuesday 7:00-9:00 & 2:30-4:30 at RHS
Wednesday OFF
Thursday 7:00-9:00 & 2:30-4:30 at RHS
Friday 7:00-9:00 & 2:30-4:30 at RHS
Saturday 10:00-12:00 & 3:00-5:00 at RHS
Sunday 10:00-12:00 & 3:00-5:00 at RHS

Monday 7:00-9:00 & 2:30-4:30 at RHS
Tuesday 7:00-9:00 & 2:30-4:30 at RHS
Wednesday 5:15-7:00 at RHS
Thursday 5:15-7:15 at RHS
Friday OFF
Saturday 10:00-12:30 at RHS
Sunday 10:00-12:30 at RHS

Strength & Conditioning
Resumes 1/8 as normal 5:50-7:00 at COM.

Meets
Coming Soon…
**All meet info will be posted on our website calendar

Other

• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!

173 days to Olympic Trials 2020

See you at the pool

Devon

Happy Holidays to everyone from NBA!

Pre Senior

Practice
REMINDER: Afternoon workouts are only for those who came to THAT MORNING workout as well!!!

Monday OFF
Tuesday OFF
Wednesday OFF
Thursday 7:00-9:00 at RHS
Friday 7:00-9:00 and 2:30-4:30 at RHS
Saturday 10:00-12:00 at RHS
Sunday 10:00-12:00 at RHS

Monday 7:00-9:00 and 2:30-4:30 at RHS
Tuesday OFF
Wednesday OFF
Thursday 7:00-9:00 at RHS
Friday 7:00-9:00 and 2:30-4:30 at RHS
Saturday 10:00-12:00 at RHS
Sunday 10:00-12:00 at RHS

Monday 7:00-9:00 and 2:30-4:30 at RHS
Tuesday 7:00-9:00 at RHS
Wednesday 4:15-6:45 at COM
Thursday 4:15-6:45 at COM
Friday OFF
Saturday 10:00-12:00 at RHS
Sunday OFF

Strength & Conditioning
During winter break only during afternoons!

Meets
Jan 18-19 Zone 3 Short Course Champs — online entries — OPEN
Feb 8-9 VJO CBA+ (for those not going to AZ) — online entries — NOT OPEN YET
Feb 15-17 Arizona — coaches entries
**All meet info will be posted on our website calendar

Other

• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!
• I have lessons available this winter break! If you are in town and would like a lesson sign up online
• Remember to let us know if you are going to Arizona on the online sheet – we are starting to plan the team dinner/t-shirts and need to get numbers!

Senior

Practice
Monday OFF
Tuesday OFF
Wednesday OFF
Thursday 7:00-9:00 and 2:30-4:30 at RHS
Friday 7:00-9:00 and 2:30-4:30 at RHS
Saturday 10:00-12:00 and 3:00-5:00 at RHS
Sunday 10:00-12:00 and 3:00-5:00 at RHS

Monday 7:00-9:00 and 2:30-4:30 at RHS
Tuesday 7:00-9:00 and 2:30-4:30 at RHS
Wednesday OFF
Thursday 7:00-9:00 and 2:30-4:30 at RHS
Friday 7:00-9:00 and 2:30-4:30 at RHS
Saturday 10:00-12:00 and 3:00-5:00 at RHS
Sunday 10:00-12:00 and 3:00-5:00 at RHS

Monday 7:00-9:00 and 2:30-4:30 at RHS
Tuesday 7:00-9:00 and 2:30-4:30 at RHS
Wednesday 5:15-7:00 at RHS
Thursday 5:15-7:15 at RHS
Friday OFF
Saturday 10:00-12:30 at RHS
Sunday 10:00-12:30 at RHS

Strength & Conditioning
None during winter break. Will resume again 1/8.

Meets
Coming Soon!
**All meet info will be posted on our website calendar

Other

• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!

180 days to Olympic Trials 2020

See you at the pool
Devon

Hello-

HAPPY HOLIDAYS!

THANKS!!! – A heartfelt thanks from the coaches for the Holiday Gift. Thank you for your generosity! We feel grateful to be a part of such a great community! It was also great to see so many people participating in this season’s cookie exchange—nice work Tuna!

HOLIDAY TRAINING – Over the Holidays we typically have some workouts with our Pre-Sr and Sr team at Redwood High School. These workouts are for swimmers training in the Winter session. There will be TPC coaches to ensure that younger swimmers are not smashed—and, GP1 and 2 swimmers will not be required to swim the full 2 hours. This year, we have:

12/26 Th. 7-9 am.
12/27 Fr. 7-9 am.
12/28 Sat. 10-noon
12/30 Mon. 7-9am.
1/2 Th. 2:30-4:30 pm.
1/3 Fr. 2:30-4:30 pm.
1/4 Sat. 10-noon

MEETS -
1/18,19 ZONE 3 CHAMPIONSHIPS in SANTA ROSA NOW OPEN FOR ONLINE SIGN-UP This meet does have qualifying times for many of the events (listed on the meet sheet). I will enter relays! Email me with any questions!
2/7-9 VALLEJO C/B/A+ No qualification standards—a great meet for those not doing Zone 3’s or Arizona! Not online yet…
2/15-17 ARIZONA!!! If you are going, make sure you are on the online doc

QUOTE - If I am training on a holiday, most likely nobody else is – and that gives me the edge. If I’m supposed to run for 20 minutes and I get back and it’s only been 19:34, I’m going to jog in a circle for 26 more seconds. I’m never going to cut it short. –
Carli Lloyd

See you at the pool!—Happy Holidays!, Coach Mike

Hello-

PRACTICE - This is the final week of the Fall session! Normal practices except:

WEDNESDAY - Cookie party! — all groups end at 5!
Group 3 — 3:30-5
Group 2 — 4-5
Group 1 — 4:15-5

FRIDAY – We will just have 2 practices:
Group 1 and 2 practice from 3:30-4:30
Group 3 practice from 4:15-5:45

MEETS -
1/18,19 ZONE 3 CHAMPIONSHIPS in SANTA ROSA NOW OPEN FOR ONLINE SIGN-UP This meet does have qualifying times for many of the events (listed on the meet sheet). I will enter relays! Email me with any questions!
2/7-9 VALLEJO C/B/A+ No qualification standards—a great meet for those not doing Zone 3’s or Arizona! Not online yet…
2/15-17 ARIZONA!!! If you are going, make sure you are on online doc

COOKIE PARTY — This WED., Dec. 18th. in the TPC CAFE. Bring a dozen cookies to share with your fellow swimmers. We put them all on a table, and in a civilized fashion, take a certain amount (usually around 4-6). We will try to have some hot cocoa as well! We will have an ALL GROUP practice beforehand—staggered a little so everyone ends at 5—see practice schedule above.

HOLIDAY TRAINING — Over the Holidays we typically have some workouts with our Pre-Sr and Sr team at Redwood High School. These workouts are for swimmers training in the Winter session. There will be TPC coaches to ensure that younger swimmers are not smashed—and, GP1 and 2 swimmers will not be required to swim the full 2 hours. This year, we have:

12/26 Th. 7-9 am.
12/27 Fr. 7-9 am.
12/28 Sat. 10-noon
12/30 Mon. 7-9am.
1/2 Th. 2:30-4:30 pm.
1/3 Fr. 2:30-4:30 pm.
1/4 Sat. 10-noon

Email me with any questions!

QUOTE — I think it’s interesting that ‘cologne’ rhymes with ‘alone.’ — Demetri Martin

See you at the pool, Coach Mike

Pre Senior

Practice
Monday 4:15-6:45 at COM
Tuesday 5:00-6:45 at COM
Wednesday 4:15-6:45 at COM *Cookie party & Gift exchange
Thursday 4:15-6:45 at COM
Friday OFF
Saturday OFF
Sunday OFF

Next week & into Winter Training…
*AFTERNOON PRACTICES are NOT a replacement for morning workouts… those are for people looking for a double swim that day. Think of attendance at morning workout as your ticket to the afternoon practice :)

12/23 OFF
12/24 OFF
12/25 OFF
12/26 7:00-9:00am at RHS
12/27 7:00-9:00am & 2:30-4:30pm at RHS
12/28 10:00-12:00 at RHS
12/29 10:00-12:00 at RHS

12/30 7:00-9:00am & 2:30-4:30pm at RHS
12/31 OFF
1/1 OFF
1/2 7:00-9:00am at RHS
1/3 7:00-9:00am & 2:30-4:30pm at RHS
1/4 10:00-12:00 at RHS
1/5 10:00-12:00 at RHS

1/6 7:00-9:00am & 2:30-4:30pm at RHS
1/7 7:00-9:00am at RHS
Then back to normal rest of week!

Strength & Conditioning
Monday Wednesday Thursday for the first 45 minutes of practice. PLEASE wear closed toe shoes!

Meets
Jan 18-19 Zone 3 Short Course Champs — online entries — OPEN
Feb 8-9 VJO CBA+ (for those not going to AZ) — online entries — NOT OPEN YET
Feb 15-17 Arizona — coaches entries
**All meet info will be posted on our website calendar

Other

• Zone 3 Champs meet is now OPEN!!! Get your entries in ASAP
• I have lessons available over the winter training break… sign up online
• Remember to let us know if you are going to Arizona on the online sign up – we need to know by the end of 2019 so we can plan for the team dinner/t-shirts/etc!
• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!

Senior

Practice
Monday 5:00-6:40 at RHS
Tuesday 5:00-6:40 at RHS
Wednesday 5:00-6:40 at RHS
Thursday 5:00-6:40 at RHS
Friday OFF
Saturday OFF
Sunday OFF

Next week & into Winter Training…
*No Strength & conditioning over the winter break

12/23 OFF
12/24 OFF
12/25 OFF
12/26 7:00-9:00 & 2:30-4:30 at RHS
12/27 7:00-9:00 & 2:30-4:30 at RHS
12/28 10:00-12:00 & 3:00-5:00 at RHS
12/29 10:00-12:00 & 3:00-5:00 at RHS

12/30 7:00-9:00 & 2:30-4:30 at RHS
12/31 7:00-9:00 & 2:30-4:30 at RHS
1/1 OFF
1/2 7:00-9:00 & 2:30-4:30 at RHS
1/3 7:00-9:00 & 2:30-4:30 at RHS
1/4 10:00-12:00 & 3:00-5:00 at RHS
1/5 10:00-12:00 & 3:00-5:00 at RHS

1/6 7:00-9:00 & 2:30-4:30 at RHS
1/7 7:00-9:00 & 2:30-4:30 at RHS
Then back to normal rest of week!

Strength & Conditioning
Monday, Wednesday, Friday 5:50-7:00am at COM

Meets
COMING SOON
**All meet info will be posted on our website calendar

Other

• We use snorkels, paddles, and fins regularly in practice. Head to our team page on Swim Outlet to grab that and other team gear!

_ 187 days to Olympic Trials 2020_

See you at the pool

Devo