Uncategorized rss

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.