Workouts 
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 ›