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Sunday October 21, 2018

Drill 4 x 100 25 scull/25 kick/25 fist drill/25 swim [400 meters] 400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400 400s freestyle + 15 300s on cruise 200s = 4 x 50 non-free +20 100s underwater dolphin off wall drill 1st wall, 2 kicks 2nd wall, 2 kicks 3rd wall, 4 kicks 4th wall, 6 kicks [4000/4400]

Hi, I’m Misa.

I joined MVM as a swimmer seventeen years ago (I know. Holy shirt.) and have been coaching on and off for nearly sixteen of those years. I’ve been on a hiatus from coaching for a couple of years, but now I’m back and excited to be on deck again! 1

Sunday October 14, 2018

This workout is designed for a 90 minute session Drill Set 3 x 100 25 scull/25 kick/25 fist drill/25 swim 3 x 100 IM – #1 kick/drill each 25 – #2 drill/swim each 25 – #3 DPS swim [600 meters] Main Set – I Love 200s As the sets become shorter and the rest increases… Read More ›

Tuesday September 18, 2018

Drill 4 x 75  K/D/S – choice 4 x 50 D/S – choice 4 x 25 Swim – IM order [600]  4 rounds 4 x 50 stroke + 30 200 IM + 30 200 free use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM round 1 – stroke… Read More ›

Sunday August 19

I Love 400s! 4 x 100 25 scull/25 swim/25 fist drill/25 swim [400] 3 x 400 descend 1->3 +20 [1200/1600] 400 kick [400/2000] 8 x 50 on cruise – get moving a little faster [400/2400] 400 descend by 100’s [400/2800] 4 x 100 +10, +5, Cruise, -5 [400/3200] 400 kick [400/3600] 8x 50 IM order… Read More ›