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Workout for Friday, January 4, 2019

Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›

Sunday December 9

Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50 ¬†+15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10 ¬†work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off… Read More ›

Holiday Party Slide Show and Photo

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