Workouts 
Friday, 2/17/2017
Warm-up 4 x 50 swim/kick 4 x 50 dril/swim 4 x 50 DPS Main Set 10 x 100 on 3 minutes. sprint first four take #5 easy (do what you need to to get your head back in the game) sprint 6-8 take #9 easy sprint last one! Cool Down 100 EZ 4 x 50… Read More ›
Saturday, 2/11/2017
Warm-up 4 x 75 kick/drill/swim reverse IM order 4 x 50 scull/swim 4 x 25 IM Order – work on streamlines Main Set Technique Set: 2 Rounds (choose a stroke you need to work on) 4 x 25 stroke + 20 (Best Technique) 100 EZ 2 x 50 stroke + 45 (Best Technique) 100 EZ… Read More ›
Workout for Thursday, February 9, 2017
Thursday, February 9, 2017 IM walls with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill). One each stroke 8×25. Two each stroke Odds—max DPS Evens—build (800/1400) Main set: 1×300 swim Off every wall, streamline into 3-4 dolphin kicks and breakout into… Read More ›
Wednesday, 2/8,2017
Warm-up 4 x 125: 50 drill/75 build 4 x 50 : 25 scull/25 swim Main Set 4 x 500, 20 second RestInterval after each 1st 500: straight through! 2nd 500: 10 second break at halfway point 3rd 500: broken into 100s – 5 s break after each 100 4th 500: straight through! (Try to swim… Read More ›
Monday 2/6/17 Workout
Warm up 1 x 200 DPS 4 x 50 Scull / kick by 25 3 x 100 Des 1-3 +15 (700) Main Set 3 rounds: 4 x 200 On descending interval: +15, +10, +5, cruise 1 x 50 easy (2550/3250) Warm down
Sunday 2/5/17 Workout
Warm up 1 x 200 DPS 4 x 75 Scull/kick/swim by 25 4 x 50 Reverse IM order +10 (700) Main Set 4 rounds 1 x 300 +15 4 x 75 +20 Odd rounds (1,3): free / stroke / free by 25 Even rounds (2,4): stroke / free / stroke by 25 4 x 50… Read More ›
Workout for Thursday, Feb 2, 2017
Thursday, February 2, 2017 Focusing on IMs, a piece at a time, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 3×150 #1 swim freestyle #2 25 nonfree stroke drill/25 swim free #3 25 nonfree kick/25 nonfree swim, max DPS 4×75 (50 drill/25 swim) One each stroke in IM order 3×50 swim… Read More ›
Friday, 2/3/2017
Warm-up 200 Distance Per Stroke (Stretch out) 6 x 50 odds: scull/swim; evens: drill/build 4 x 25 work on streamlines off each wall Main Set 3 Rounds 2 x 75 uptempo + 30 2 x 50 sprint + 45 50 EZ 30 seconds rest (master half minute!) 125 (75 uptempo + 50 finishing sprint) 75… Read More ›
Workout for Monday, Jan 30,2017
Monday, January 30, 2017 Threshold work with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×50 on cruise+10 sec, mild descend1-3 6×75 (25 kick/50 swim) 0dds: swim, breathe to your right side Evens: swim, breathe to your left side 4×50 on cruise+10 sec, Golf (800/1400) Main set: 1×300 on… Read More ›
Workout for Sunday, Jan 29, 2017
Sunday, January 29 More sneaky Mile training with Chris This workout is a spin on a set forwarded by Dale Jackson (Lane 7, 5am) Warm up: 600 choice (600/600) Drill set: 12×50 Odds: 25 kick on your right side/25 swim, breathing to your right side Evens: 25 kick on your left side/25 swim, breathing… Read More ›
Thursday, 1/26/2017
Warm-up 300 – every third length non-free 2 x 100 kicking – alternating dolphin/freestyle 4 x 50 drill/swim IM order Main Set Build up to a 200 IM 25 FL RI = 10 50 FL RI = 10 50 FL/25 BK RI = 10 50 FL/50 BK RI = 10 50… Read More ›
Friday 1/27/17 Workout
Sprint Warm up 300 Scull / kick / swim 8 x 50 +10 Des 1-4, 5-8 (700) Main 6 x 75 +25 Choice Odds: easy Evens: fast 100 easy 8 x 50 +20 Choice Odds: easy Evens: fast 100 easy Put on fins 12 x 25 +15 Choice Odds: easy Evens: fast 100 easy… Read More ›
Monday 1/23/17
High 5’s Warm up 1 x 200 DPS 4 x 50 Scull / swim 4 x 50 kick Des 1-4 (600) Main 3 x 500 +20 1: swim 2: paddles only 3: paddles and buoy (1500/2100) 4 x 100 kick +15 Des 1-4 1 x 300 Choice (700/2800)
Workout for Thursday 1/19/17
Thursday, January 19 Descending IM work with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick. Choice of strokes 4×75 (25 kick/50 drill). One each stroke 4×25 build, one each stroke (700/1300) Main set: 4×100 stroke or IM on cruise+30 sec, descend 1-4 1×200 stroke or IM,… Read More ›
1/21/17 Workout
Warm up 1 x 200 free DPS Breathing every 3rd or 5th stroke 4 x 50 kick 1 x 200 free DPS Breathing every 3rd or 5th 4 x 50 scull / build 1 x 200 free DPS Breathing every 3rd or 5th (1000) Main 10 x 100 Option 1: all free on cruise Option… Read More ›
Friday 1/20/2017
Warm-up 4 x 100 descend 1-4. (Start slow, build to uptempo by last 100) 4 x 50 kick 4 x 50 scull/swim by 25 Main Set 2 Rounds 4 x 50 drill +20 4 x 50 uptempo + 20 2 x 50 SPRINT +30 50 EZ 4 x 100 descend 1-4 on +40 (try to… Read More ›
Workout 1/18/17
Middle Distance Warm Up: 4 x 100 +15 25 scull / 50 kick / 25 build 1 x 200 breathe every 3 or 5 Warm Up lungs for main Set (600) Main Set Straight swims can use piling gear. Main focus of the set are the 100s on cruise and the two fast swims at… Read More ›
Workout for Monday, 1/16/2017
Monday, January 16, 2017 Sneaking up on the Freestyle Aerobic Thrshold with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×50 on cruise+10 sec, mild descend 1-4 4×75 (50 single arm or rhythm drill/25 kick) Focus on core engagement and balanced L/R body position, even when using only one arm 4×50… Read More ›
Saturday 1/14/17 Workout
600 Choice Warm Up 600/600 Drill Set: 8 x 100 1) 75 stroke kick/ 25 stroke drill 5) 75 free kick/ 25 free drill 1) 50 stroke kick/ 50 stroke drill. 6) 50 free kick/ 50 free drill 3) 25 stroke kick/ 75 stroke drill. 7) 26 free kick/ 75 free drill 4) 100 stroke… Read More ›
Workout for Thursday, January 12, 2017
Thursday, January 12, 2017 IM focus with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick Choice of strokes 4×75 (50 drill/25 swim max DPS) One each stroke (600/1200) Main set: 2×50 kick, Fly 4×25 Fly on cruise+15 sec, descend 1-4 4×100 IM on cruise+30 sec, build… Read More ›
Friday, 1/13/2017
Warm-up 4 x 75: kick/drill/swim by 25 1 x 300: every third length uptempo 10 x 25: odds scull, evens 80% effort Main Set : Broken Sprints, focus on negative splitting 200: break for 15 seconds at halfway point 100 EZ 150: break for 15 seconds at halfway point 100 EZ 100: break for 15 seconds at… Read More ›
Friday 1/6/2017
Warm-up 300 every 3rd length uptempo 4 x 75 kick/drill/swim by 25 4 x 50 golf Main-set Swim Set 2 x 25: first one SPRINT, second one EZ 2 x 50: first one SPRINT, second one EZ 2 x 75: first one SPRINT, second one EZ 2 x 100: first one SPRINT, second one EZ… Read More ›
Sunday 1/8/2017
Warm-up 1 x 200 : scull, swim by 25s 1 x 200: kick, swim by 25s 1 x 200: drill, swim by 25s 1 x 200: swim distance per stroke Main Set 2 x 10 minute swims: first swim comfortable speed. gentle descend on second 1 x 500 + 10 Continue gentle descend 1 x 400… Read More ›
Workout for Monday 1/9/17
Monday, January 9, 2017 Building the aerobic base with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 6×50 on cruise+10 sec #1-3 max DPS #4-6 descend 1×200 kick Odd lengths flutter kick, even lengths choice of stroke 3×50 single arm drill Focus on core engagement and hip skate/rotation 3×50 swim build… Read More ›
Tuesday Workout 1/10/17
With Coach Ryan and Kate IM work and IM transitions Warm Up 1 x 200 Free DPS 4 x 50 Drill / swim by 25 IM order 1 x 200 Reverse IM 4 x 50 Kick IM order (800) Main Set 16 x 50 +10 4 of each stroke des 1-4 in each group Or… Read More ›
Saturday 1/7/17 Workout
With Coach Ryan and Kate Warm Up 4 x 100 +15 Swim breath every 3rd stroke 6 x 75 25 scull / 50 kick choice (850) Main Set 1 x 500 +20 Paddles only – buoy ok 5 x 100 +15 Swim 10 x 50 +10 Odds: easy Evens: fast choice 12 x 25 +10… Read More ›
Thursday Workout 1/5/17
With Coach Chris and Coach Ryan Deja Vu middle distance IM workout Warm up 6 x 50 freestyle +15 Breathing every 3rd or 4th or 5th 200 IM Kick 4 x 50 +15 Drill 1 of each stroke IM order 6 x 50 +15 Build each 50 By 50: fly, back, breast (1000) Main set … Read More ›
Wednesday 1/4/17 workout
Middle distance workout with Coach Kate, Ryan and Tina Warm up 6 x 50 freestyle +15 Breathing every 3rd or 4th or 5th 200 kick choice with or without fins 6 x 50 freestyle +15 Breathing every 3rd or 4th or 5th 4 x 50 +15 Des 1-4 to 80-85% effort (1000) Main set 5… Read More ›
Tuesday Workout 1/3/17
IM / Stroke with Coach Kate and Coach Ryan Warm up 3 x 200 1: Swim: freestyle DPS 2: Reverse IM driill 3: IM kick 8 x 25 +10 2 of each stroke. Work on streamlining past the flags off each wall (800) Main set: 4 rounds Building up to a 200 stroke by 50… Read More ›
Workout for Monday 1/2/17
Monday 1/2/17 Getting back into the swing of things, 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) odds: drill is a combination of freestyle with hands in a fist, while also doing dolphin kick at the same time. The… Read More ›
Saturday 12/31
What is MVM up to in 2017? Warm Up 600 choice (600/600) Warm Up Set 1 Hour Postal Swim in January 15 min swim, how far can you go? (1200/1800) Main Set Rinconada Meet in March 4 X 50 Breast (or other non free) +20 50 Free stretch out 400 swim = 100 fly (or… Read More ›
Thursday 12/29/2016
Warmup 300 – every third length nonfree 4 x 75 kick/drill/swim – one of each stroke 4 x 50 – odds long axis drill, evens short axis drill Main Set 4-6 Rounds 200 Freestyle +10 200 IM +30 4 x 100 kick – odds dolphin kick Dessert 8 x 25 streamlines
Friday, 12/30/2016
Warmup 300 – every third length uptemp0 4 x 100 – 25 kick/ 25 drill / 50 build 4 x 50 golf (try to reduce stroke count + time for each 50) Main Set 4 Rounds 150 uptempo :20s rest 50 @ 80% 50 EZ 2 x 100 kick (fins welcome!) 4 Rounds 75 uptempo… Read More ›
Sunday, 12/25 Pirate Christmas workout
Why a pirate Christmas? Because Christmas is once a year but pirates are forever 🙂 Warmup 4 x 75 first 25 freestyle with dolphin kick, 50 build 10 x 25 – odds peg-leg kicking (one leg), evens both legs NOTE: Peg leg kicking drill emphasizes how you can get forward momentum from both down AND… Read More ›
Monday, 12/26 Workout – Threshhold
Warmup 4 x 75 kick/drill/swim 300 – every 3rd length uptemp 4 x 50 golf Main Set 1 x 400 on Cruise 4 x 100 +5 1 x 300 on Cruise 3 x 100 +5 1 x 200 on Cruise 2 x 100 +5 1 x 100 on Cruise 1 x 100 + 5 Dessert… Read More ›
Tuesday, 12/27/2016 workout
Drill set: 1 x 100 kick with fins 1 x 100 free with pull buoy 1 x 100 IM drill 300 Main set, four rounds: 1 x 150 +20 or at least 10 seconds rest – 50 fly, 50 back, 50 breast 1 x 150 free +10 moderate 1 x 100 IM +15 or at… Read More ›
Thursday Workout 12/22
IM with Coach Ryan and Coach Kate IM with Coach Kate and Ryan Warm UP 1 x 200 free DPS 4 x 50 kick IM order w/board. Back stroke streamline kick on your back 1 x 200 free DPS 4 x 50 swim IM order +10 (800) Main set 4 rounds: 2 x 100 +20… Read More ›
Saturday Workout 12/24
Swim with Coach Ryan and Coach Kate Warm up 1 x 200 Distance per stroke 4 x 50 scull / kick by 25 1 x 200 DPS 4 x 50 kick Des 1-4 (800) Main Set 3 rounds: your choice 1 x 200 +20 Moderate effort (80-85%) 2 x 100 +15 Uptempo (85-90%) 4 x… Read More ›
Workout for Tuesday 12/20/16
Focusing on your favorite nonfree stroke with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick 4×75 (25 kick/50 drill) odds: favorite nonfree stroke evens: choice If you need drill suggestions, ask your coach 6×50 on cruise+15 sec odds: favorite nonfree stroke, max DPS evens: choice, max… Read More ›
Wednesday Workout 12/21
With Coach Ryan and Coach Kate Warm UP 4 x 75 DPS breath Every 3 +15 6 x 50 Scull / kick (600) Main 200 stretch out Warm UP legs and arms 2 rounds: RD 1 with paddles only Des 1-4 to fast RD 2 fins only 4 x 200 +20 (1600/2200) 8 x… Read More ›
Workout for Monday 12/19/16
Workout for Monday, 12/19/16 A Red Dot workout with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length freestyle with a dolphin kick Focus on extension into the high elbow catch/early vertical forearm 1×300, every 3rd length kick 6×50 on cruise+10 sec Odds: 25 breathing to your left… Read More ›
Workout for Thursday, 12/15/16
IM focus work with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick 4×50 drill, one each stroke 4×25 swim build, one each stroke 4×50 swim, maximum DPS, one each stroke (800/1400) Main set: 4×100 IM on cruise+20 sec, descend 1-4 These are to get the blood… Read More ›
Wednesday 12-14 Workout
1 x 600 w/fins. This is the warm up. Use legs and go easy with the shoulders. Take a Masters Minute when done. 6 x 50 +10 1 x 500 C 5 x 50 +10 1 x 400 C 4 x 50 +10 1 x 300 C 3 x 50 +10 1 x 200 C… Read More ›
Tuesday 12-13 Workout
Warm up: 1 x 200 kick w/fins 1 x 200 free w/fins 400 Drill set: 8 x 50 RIMO (reverse IM order) stroke/free by 25s 6 x 50 scull/drill by 25s 700/1100 Main set: 3 Rounds- 1 x 200 IM +20 1 x 100 free +10 1 x 50 fly +10 1 x 50 back… Read More ›
Friday 12/9/16 workout
Warm-up: 5 minutes of 25’s – one leg kicking. 20 second rest interval (Kicking takes Oxygen!) Focus on getting propulsion from both down and UP motion of the leg. 5 minutes of 50’s – try to get a 6 beat kick without slowing down your arms. If you have to slow down your arms – try… Read More ›
Thursday 12/8 Workout: Stroking
Warm UP 200 Free DPS 4 x 50 scull / kick by 25 4 x 50 stroke choice +15 (600) Kick swim set 2 sets of 8 x 50 +15 Odds: kick Evens: swim Perferably IM order but Can be choice (800/1400) Main set 12 x 100 +20 1-3 & 7-9: 50 Fly / 50… Read More ›
Wednesday 12/7 Workout
Mid-distance workout Warm UP 200 DPS 4 x 50 scull / kick +20 4 x 50 Des +15 1-4 to 75-80% (600) Main set Des 1-4 for each set to a strong effort. Think about about what your race strategy If you were doing these distances at a meet. (800,600,400,200) Ex What you would do… Read More ›
Tuesday 12/6 Workout: Long + short axis
Warm UP 4 x 50 Stroke / free by 25 RIMO 50 free, br / fr, bk / fr, Fly / fr 4 x 50 scull / kick by 25 IM order 4 x 50 swim IM order (600) Drill set 8 x 50 +15 Alt 50 free 50 back 8 x 50 +15 Alt… Read More ›
Monday 12/5 Workout
Warm up: 4 x 50 DPS +10 4 x 50 scull / kick +10 4 x 50 moderate swim +10 (600/600) Drill set: 4 x 75 (50 drill / 25 swim) Drill is gallop 4×50 golf on cruise+10 sec (500/1100) Main set: 12×100 on cruise Make test set without gear. Focus on using legs and… Read More ›
Black Friday practice
A little bit of everything
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 ›