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Non-free workout, 12-19-2017

Drill set: 1 x 200 Kick Choice 1 x 200 DPS Free pull 3 x 100 IM drill +20 700 Main Set: Build a 100 IM then tear down: 1 x 25 fly +10 1 x 50 fly, back +15 1 x 75 fly, back, breast +20 1 x 100 IM +25 1 x 75… Read More ›

Non-free workout, 12-12-2017

Drill set: 1 x 100 kick 1 x 200 free pull 4 x 50 drill, IM order 500 Main set: 2 rounds, non-free is up tempo, everything is +30: 1 x 200 fly/free 1 x 200 back/free 1 x 200 breast/free 1 x 200 IM 1 x 100 free easy 1800/2300 3 rounds: 4 x… Read More ›

Freestyle workout, 12-11-2017

Drill set: 1 x 300 every 3rd length non-free 4 x 75 50 DPS/25 catch-up 600 Main set: 6 x 100 C 1 x 50 easy 6 x 75 C 1 x 50 easy 6 x 50 C 1 x 50 easy 6 x 25 C 1 x 50 easy 1700/2300 Dessert: 1 x 200… Read More ›

Stroke workout, 12/5/2017

Drill set: 4 x 50 kick/drill IM order 4 x 50 drill/swim IM order 1 x 100 free, distance per stroke 500 3 Rounds: 1 x 100 IM +30 1 x 100 Free +15 4 x 50 +20 Stroke/Free by 25s Stroke is uptempo 1200/1700 3 Rounds: 1 x 100 +30 Stroke choice 1 x… Read More ›

Freestyle workout, 12/4/2017

Drill set: 4 x 50 drill/swim by 25s 9 x 25 odds kick, evens uptempo swim 1 x 25 easy choice 450 Main set: 4 x 200 +15 build, with fins 9 x 50 +10 odds moderate, evens uptempo 4 x 150 +15 build, pulling 9 x 50 +10 odds moderate, evens uptempo 4 x… Read More ›

Freestyle workout, 11-27-2017

Drill set: 1 x 100 kick 4 x 50 fly drill/free by 25s 1 x 300 every 3rd length back 600 Main set: 1 x 400 +15 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 300 +10 1 x 200 +5 1 x 100 C 1 x 200 +5… Read More ›

Freestyle workout, 11/20/2017

Drill Set: 1 x 100 kick with fins 1 x 200 kick/drill by 25s 1 x 300 kick/drill/swim by 25s 600 Main Set: 4 x 200 +5, use whatever gear you want, try to make -5 5 x 150 Odds: +10, negative split Evens: +15, fast/easy by 25s 6 x 100 +10 #1 25 fast/75… Read More ›

Tuesday workout, 11-14-2017

Drill set: 4 x 50 kick with board, by 25s fast/easy, work on down beat and up beat on the fast kick 1 x 200 free pull, stretch it out 1 x 200 IM, all drill 600 Main set: 4 x 200 +20 #1 fly, back, breast, free, fly, back, breast, free #2 50 fly,… Read More ›

Friday sprint workout, 11-10-2017

Drill set: 1 x 100 flutter kick, by 25s kick face-down, kick on right side, kick on back, kick on left side – fins OK 1 x 150 free, by 50s breathe every 4th stroke on your left, breathe every 4th stroke on your right, breathe every 3rd stroke 3 x 50 free, drill/swim by… Read More ›

Tuesday workout, 11-7-2017

Drill set: 1 x 100 kick, one each stroke 1 x 200 kick/drill by 25s, one each stroke 1 x 200 IM drill/swim 500 Main set, 4 rounds: 4 x 125 IM, slide 50 of each stroke throughout each IM +30 1 x 50 free, easy to moderate +15 3 x 50 stroke/free by 25s… Read More ›

Monday freestyle workout, 11/6/2017

Drill set: 1 x 300 every 3rd length drill 1 x 300 every 3rd length non-free 600 Main set: 3 x 100 +10 emphasis on kicking 3 x 100 +10 emphasis on pulling 600/1200 2 rounds: 1 x 300 +10 negative split 1 x 150 +5 uptempo 1 x 75 moderate and regroup 1050/2250 2… Read More ›

Tuesday workout, 10/31

Drill set: 4 x 50 swim build, free 1 x 200 scull/kick Reverse IM order 4 x 50 drill/swim IM order 2 x 100 free, back, free, breast by 25s 800 Main Set 4 Rounds (1st rd fly emphasis, 2nd round back emphasis, 3rd round breast emphasis, 4th round free emphasis): 1 x 100 IM… Read More ›

Monday workout, 10-30-2017

Drill set: 1 x 300 kick, every 3rd length swim 1 x 300 swim, every 3rd length drill 600 Main set: 1 x 400 +10, negative split 8 x 50 +10 2 x 200 +5 8 x 50 +5 4 x 100 C 8 x 50 C 2400/3000

Tuesday Workout, 10/24/2017

No drill set. Start with main set. Three Rounds: 4 x 50 +15, non-free/free by 25s 1 x 100 IM +20 1 x 100 Free +10 1 x 100 +30 non free 1 x 50 easy, anything you want, and regroup #1 round, all non-free is fly #2 round, all non-free is back #3 round,… Read More ›

Monday Workout, 10-23-2017

Drill Set: 1 x 100 kick 1 x 200 kick/drill by 25s 1 s 300 kick/drill/swim by 25s 600 Main Set: 3 x 300 +10, +5, C 3 x 200 +10, +5, C 3 x 100 +10, +5, C 1800/2400 Dessert: 10 x 50 +10, 25 fast, 25 easy 500/2900

Tuesday workout, 10/17/2017

Drill set: 1 x 300 every 3rd length non-free 1 x 200 IM drill 4 x 50 drill/swim IM order 700 Main set: 2 Rounds: 1 x 200 IM or choice of stroke 4 x 50 fly/free 4 x 50 back/free 4 x 50 breast/free 1 x 100 free easy 1800/2500 2 Rounds: Build and… Read More ›

Friday workout, 10-12-2017

Drill set: 8 x 50 kick with fins +15 6 x 50 swim, descend 1-3, 4-6 1 x 200 choice 900 Main set: 12 x 50 +20 uptempo/really easy by 25s 1 x 200 stretch it out – regroup 4 x 100 paddles only, descend if you want +30 4 x 100 pull buoy only,… Read More ›

Tuesday workout, 10-10-2017

Drill set: 1 x 200 free, every 2nd length non-free 4 x 50 kick/drill RIMO (Reverse IM Order) 4 x 50 drill/swim RIMO 600 Main set, 3 rounds: 1 x 200 IM +30 3 x 50 +20 #1 fly/back #2 back/breast #3 breast/free 1 x 100 free +10 3 x 50 +20, the non-free is… Read More ›

Monday workout, 10/9/2017

Drill set: 4 x 50 kick 4 x 50 kick/drill 4 x 50 drill/swim This is a freestyle workout but any stroke is OK for these drills. 600 Main set: 1 x 400 C 4 x 100 + 10 descend 1 x 300 C 3 x 100 +5 descend 1 x 200 C 2 x… Read More ›

Tuesday workout, 10-3-2017

Drill set: 9 x 50 +10 kick/drill / swim by 50s 1 x 300 every 3rd length non-free 750 Main Set 4 rounds: 4 x 75 Rotating IM +15 3 x 50 Des 1-3 +20 (keep same Stroke for all 3) 1 x 200 moderate Free 2600/3350 Dessert: 4 x 100 IM +30 #1 build… Read More ›

Monday workout, 10/2/2017

Drill set: 1x 300 every 3rd length kick 4 x 50 kick/drill by 25s, any stroke you want 1 x 200 free pull, breathe every 3rd and 5th stroke by 50s 700 Main set: 4 x 100 +15 descend 1 x 400 then regroup 4 x 75 +10 descend 1 x 300 then regroup 4… Read More ›

Tuesday workout, 9-26-2017

Drill set: 1 x 300 swim, every 3rd length kick 4 x 75 25 kick/50 drill RIMO 4 x 50 25 drill/25 swim RIMO 800 Main set: 3 x 200 stroke or IM  +30, descend 1 x 200 free pull breathe every 3rd stroke and every 5th stroke by 50s 4 x 100 stroke or… Read More ›

Monday workout, 9/25/2017

Drill set: 1 x 300 free, every third length backstroke 8 x 50 odds are non-free, evens are free – drill swim by 25s 700 Main set: 1 x 500 on Cruise 5 x 100 +10 but swim at -5 pace 1000/1700 2-4 rounds: 1 x 200 -5 50 easy 1 x 100 -5 50… Read More ›

Tuesday workout 9/19/2017

Drill Set: 1 x 100 kick RIMO 4 x 75 kick/drill/swim RIMO rest 10 seconds between each 75 4 x 100 rest 10 seconds between each 100 Odds IM or stroke, Evens Free 800 Main Set, 3 rounds: 1 x 200 +20 IM or Stroke 4 x 75 +15 Odds: fly / bk / Br… Read More ›

Monday workout 9/18/2017

Drill set: 1 x 100 kick with fins 4 x 50 drill/swim by 25s 4 x 75 50 DPS/25 catch-up 600 Main set: 1 x 300 +15 @ -5 pace 2 x 200 +10 moderate 3 x 100 +15 @ -5 pace 1000/1600 1 x 400 +10 negative split 1 x 200 +10 moderate 4… Read More ›

Monday 9/11 Workout

Drill set: 3 x 50 kick/swim 3 x 50 rhythm drill/swim 3 x 50 gallop drill/swim 3 x 50 catch-up drill/swim 600 Main set, two rounds: 1 x 200 +10 neg. split 1 x 175 +10 moderate 1 x 150 +5 neg. split 1 x 125 +5 moderate 1 x 100 C uptempo 50 easy… Read More ›

Set for Saturday, July 1, 2017

Saturday, July 1, 2017 Mini Sets with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick.  Choice of strokes 4×75 (25 kick/50 drill), one each stroke drills: Fly:  2 stroke rhythm drill.  Focus on snapping through the core Back:  2 stroke rhythm drill.  Focus on rotating through the… Read More ›

Set for Thursday, June 29, 2017

Thursday, June 29, 2017 Coach Chris signed up for the 400 IM at Nationals, so we all get to train with him!  Yay!  With Chris and Kate   Warm up: 600 choice (600/600)   Drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim) one each stroke Drills are: Fly:  2 strokes left arm/2… Read More ›

Saturday 4/29/17 Workout

600 choice warm up 600/600  Drill Set 8X50  25 drill/25 swim 1) Fly = 3 right arm, 3 left arm, 3 both arms 2) Backstroke = Hand Switch Drill : During the recovery stop your hand above your body and switching your hand position from thumb forward to pinky forward at least 2 times and then continue… Read More ›

Workout for Thursday, March 23, 2017

Thursday, 3/23/17 IMs and some legwork with Chris and Ryan   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick, choice of strokes 4×75 (50 drill/25 swim) One each stroke 4×25 build One each stroke (700/1300)   Main set: 1×200 IM or nonfree on cruise+30 sec 1×200 free on cruise+20… Read More ›

Tuesday Workout 3/21/17

Warm up4 x 75  Scull / kick / swim by 25 8 x 50 +10 Reverse IM order two of each stroke  (700) Main Set 3 Rounds: 8 x 25 +10 4 x 50 +15 2 x 100 +20 1 x 200 +20 Rd 1: free Rd 2: best stroke non free Rd 3: IM… Read More ›

Saturday Practice 3-4-16

Drill Set 4 x 100 IM   #1 kick #2 kick/drill #3 drill #4 drill/swim 4 x 100 +15 count strokes, hold minimum possible stroke count [800] 16 x 50 IM order + 20 smooth and strong [800/1600] 4 x 200 free + 15; descend to fast [800/2400] 100 ez 4 x 50 60-90 second… Read More ›

Sunday Practice 3 – 5 – 16

Drill Set 300 – 25 breathe on right – 25 breathe on left – 25 alternate 300 – 25 3 right arm pulls, 3 left arm pulls [600 yards] Main Set 2 x 3 x 300 (+20, +10, -10)      [1800/2400 yards] 100 EZ 300 kick  [300/2800] 6 x 50 — no breathing between… Read More ›

2/16/17 Workout 

IMs + Stroke Warm up 3 x 200  1: swim 2: kick 3: Scull / build by 25 (600) Main  6 rounds:  1 x 150 +20  Odd rounds: fly / bk / br by 50 Even rounds: Choice of stroke  1 x 100 free DPS +20 1 x 50 fast  By round fly / bk… Read More ›

Why swim in meets? Read this!

http://www.usms.org/articles/articledisplay.php?aid=3300  

Workout for Monday 12/12/16

Pressing the Aerobic Threshold, with Chris, Ryan and Tina Warm up: 600 choice (600/600)   Drill set: 1×200 freestyle, maximum distance per stroke 4×50, odds kick, evens single arm drill, focusing on left side/right side balance 1×200 freestyle, breathing every 3rd stroke on the odd lengths, and every 5th stroke on the even ones.  Keep… Read More ›

Workout for Saturday 12/10/16

Saturday 12/10/16 Sneaky IM work with Chris and Kate   Warm up: 600 choice (600/600)    (not quite) Drill set: 12×50 freestyle #1-4 on cruise+10 sec #5-8 on cruise+5 sec #9-12 on cruise (600/1200)    Main set: 4 rounds of: 1×300 (50 drill/25 swim max DPS) 1×200 (50 kick/50 swim max DPS) 4×25 on cruise+15… Read More ›

swimmeet

Christmas Workout

10×50 sprint off blocks on 5:00    

Thanksgiving Workout

MVM will have Holiday Hours (6:30 and 7:45am) on Thanksgiving Day, and we will do 50 swims on 1:30, which will serve as leg 1 of the Triple Crown.  Finally some parity:  6:30 swimmers will uncover the pool, and we’ll need some 7:45  swimmers to stick around to cover the pool when we’re finished.  Hey, about… Read More ›

First blog post

This is the excerpt for your very first post.