Home

Hello Swimmers!  We are still working out the bugs in our website, so the workouts might seem a little disorganized.  Please use the search feature (butterfly or fly – for example) if you are looking for something specific.  Have a great swim!

  • Saturday, November 26, 2022 - 10 minute warm-up 6 x 100 Alternating Free, IM. . 1 & 2: Swim; 3 & 4 drill, 5 & 6 kick 6 x 300 . 300 IM . 100 Free, 200 IM . 150 Free, 150 Fly, Back, Breast . 6 x 50 alternate free, stroke . 200 free, 100 IM . 300 Free... Read More ›
  • Friday, November 26, 2022 - 10 minute warm-up 16x 50. 4 swim, 4 kick, 4 drill, 4 swim. Mix in some nonfree towards the end. 200 moderate, 4 x 50 sprint 200 moderate, 3 x 50 sprint 200 moderate, 2 x 50 sprint 200 moderate, 1 x 50 sprint 200 moderate 300 pull
  • Holiday Party PayPal link – correction - Hi team, it has come to our attention that the PayPal link on the survey for the Holiday Party is for a $20 payment. If you are only paying for one person, the fee is $10. Here is the correct link for that: https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=6D7YMPZLMHXAA Apologies for the confusion.
  • Weekly Email – 11/23 - Hi MVMers, here’s the news of the week. Holiday Hours: Reminder that tomorrow, Thanksgiving, we will have two workouts – 6:15 and 7:45am. We’ll be doing our classic repeats. If you plan to attend the first workout please arrive by 6:00am to pull covers. If you swim the second workout then plan to help put... Read More ›
  • Monday, November 21, 2022 - 10 minute warm-up 12 x 50. 3 rounds swim, kick, drill, swim 2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest 300 swim down
  • Saturday, November 19, 2022 - 10 minute warm-up 3 x 200 1. swim, 2. Kick-swim, 3. Drill -swim 2 Rounds: . 200 Im/stroke . 100 free . 2 x 100 IM/stroke . 100 free . 4 x 50 IM/stroke 12 x 25 easy/sprint 300 kick
  • Friday, November 18, 2022 - Kind of sprint day with Flo Warm-up:10 minute of free swimming4×75 K/D/S4×75 K/K/S4×75 D/D/S100 DPS Main set:2×200 +20 Free desc 1-24×100 +20 Free desc 1-48×50 +20 Free desc 1-4 and 5-82xFUNS (Fly/Underwater/No Breath/Sprint)
  • Weekly Email – 11/16 - Hello MVMers, here’s the news/info of the week: Holiday Party: Our last big bash of 2022 will be held December 11th, starting 5pm at Shoup Park in Los Altos. Fee is $10. You can pay cash to a coach on deck but rumor has it that we are setting up a PayPal account. Stay tuned... Read More ›
  • Tuesday, November 15, 2022 - Stroke day with Flo Warm-up:10 minutes of free swimming4×100 (Skull/Kick/Drill/Swim by 25) Main Set (2 rounds):4×25 Kick4×25 Drill4×100 +20 (odds Stroke, evens Free). Second stroke faster than first200 IM Uptempo100 Free
  • Monday, November 14, 2022 - 10 minute warm-up 8 x 75 Odds swim, Evens: kick, drill, build 300 moderate 150 up tempo 200 moderate 150 up tempo 100 moderate 150 up tempo 100 moderate 150 up tempo 200 moderate 150 up tempo 300 moderate 150 up tempo
  • Saturday, November 12, 2022 - 10 minute warm-up 300 every 3rd length non-free 6 x 50 kick 400 free, 50 fly, 200 reverse IM 300 free, 50 back, 200 IM 200 free, 50 breast, 200 reverse IM 100 free, 50 choice, 200 IM 300 swim down
  • Weekly Email – 11/10 - Hi MVMers, here’s the latest. Brute Squad Day: Brute Squad is this coming Sunday the 13th. No Sunday practice because of this event. Quick recap, the event will be held from 7-9am. Plan to show up around 6:45 to pull covers and get organized. Here are the details: -No registration is involved. Just show up... Read More ›
  • Monday, November 7, 2022 - 10 minute warm-up 4 Rounds of 3 x 50 free . # 1: moderate . # 2: Rhythm drill . # 3: bilateral breathing . # 4: distance per stroke 4 rounds: . 250 establish a pace . 150 build speed +15 sec rest . 50 sprint + 30 sec rest 4 x 75 rotating... Read More ›
  • Saturday, November 5, 2022 - 10 minute warm-up 2 rounds of 3 x 100. Kick, Drill, Swim. Round 1 is free, round 2 is choice 3 rounds of 300, 200, 100 . #1: free, IM, choice . #2: IM, choice, free . #3: choice, free, IM swim down
  • Weekly Email – 11/4 - Hello MVMers, here’s the latest: Time Change: Don’t forget to turn your clocks back this Saturday evening as we are going off Daylight Savings Time. If you forget you will be an hour early for practice on Sunday morning. Brute Squad: It’s coming up! Brute Squad Day will be Sunday, November 13th. We’d like to... Read More ›
  • Friday, November 4, 2022 - Sprint workout with Flo Warm-up:10 minute free warm-up6×50 odds Kick/Evens Drill6×50 odds Drill/Evens Swim Main set (2 rounds):2×100 +10 one stroke/one Free4×50 +10 2 Stroke/2 Free8×25 FAST/EZ4×50 odds on -5/evens on +102×100 one on -5/one on +10
  • Tuesday, November 1st, 2022 - Stroke Day with Flo Warm-up:10 minute free warm-up6×50 Kick (odds stroke/evens free)6×50 Drill (odds stroke/evens free) Main Set:10×100 (2 IM or Stroke/2 Free) IM/St on +20, Free on +104×200 Build up to 200 Stroke: 50 Stroke/150 Free 100 Stroke/100 Free 150 Stroke/50 Free 200 Stroke8×25 Fast stroke/EZ Free
  • Monday October 31, 2022 - 10 minute warm-up 8 x 75 odds free, evens IM 7 rounds: 150 moderate, 150 up-tempo. 15 seconds rest after each 150 300 swim down
  • Weekly Email – 10/27 - Hello MVMers, here’s the latest. Pancake Breakfast: This coming Saturday, Oct. 29th, Coach Al and Anita are hosting a pancake breakfast. Come any time after Saturday practice. It doesn’t matter if you swim at 6am, 7am, or 8am, the breakfast will still be going. Address is 1761 Pilgrim Avenue in Mountain View. Brute Squad: Official... Read More ›
  • Tuesday, October 25, 2022 - Stroke day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free Main set (4 rounds):100 Swim Stroke100 Kick Stroke100 Drill Stroke100 Swim Stroke (faster than first one)150 Free
  • Weekly Email – 10/24 - Hello MVMers, here’s what’s coming up: Pancake Breakfast: Yay! Pancake breakfast at Anita and Coach Al’s house this coming Saturday, October 29th. It will start around 7:30am and go for most of the morning. You can still make the festivities even if you swim the 8am practice. You don’t have to bring anything. Address is... Read More ›
  • Monday, October 24, 2022 - 10 minute warm-up 4 x 150 Drill, Moderate. Distance per stroke by 50 4 x 300 Descend. Pull gear ok. 20 sec rest 4 x 200 Ascend 4 x 75 swim down
  • Friday, October 21, 2022 - Sprint day with Flo Warm-up:10 minute free swimming6×50 Drill6×50 Kick Main set:8×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ8×25 +20 (touch on -5)150 EZ4×50 +20 (touch on -5)200 EZ 4×25 FAST on 1 minute2×50 FAST on 2 minutes100 EZ
  • Saturday, October 22, 2022 - 10 minute warm-up 6 x 50 fly and breast. . Kick 25 fly, 25 breast . Drill. 1 stroke fly, 1 stroke breast. Finish forward . . Swim 25 fly, 25 breast 6 x 50 Back/ Free . Kick: 25 back, 25 free . . Drill: 4 strokes back 4 strokes free. Rotation . Swim... Read More ›
  • Tuesday, October 18, 2022 - Non Free day with Flo Warm-up:6×50 Kick6×50 Drill Main Set:4×200 Non Free +40 (Des 1-4)100 Free EZ4×100 Non Free +20 (Des 1-4)100 Free EZ4×50 Non Free +20 (Des 1-4)100 Free EZ4×25 Non Free +10 (Des 1-4)100 Free EZ
  • Weekly Email – 10/17 - Hello MVers, Pool Covers: The City is now putting pool covers back on. For all who come to the first workout of the day, please plan on arriving 10-15 minutes early to help pull covers. Brute Squad: So far we have seven people who want to participate in the Brute Squad. This is a virtual... Read More ›
  • Monday, October 17, 2022 - 10 minute warm-up 4 x 100: 100 swim, 100 kick, 100 drill, 100 swim 4 x 50 Build descend within each group: 4 x 200,. 4 x 150, 4 x 100, 4 x 50 300 swim down
  • Saturday, October 15, 2022 - 10 minute warm-up 6 x 75: odds are fly,back,breast; evens free 6 x 50: odds stroke, evens free 4 – 6 rounds: . 200 free moderate . 20 sec rest . 100 IM for time . 20 sec rest 6 x 50 kick
  • Friday, October 14, 2022 - workout by Flo Warm up 4 x 75 kick drill swim 4 x 100: 50 kick, 50 swim 200 swim up tempo. Remember your time 2 x 100 distance per stroke 1 minute rest 2 x 100: 1 fast, 1 easy 4 x 50 drill 1 minute rest 4 x 50: 1 fast, 1 easy... Read More ›
  • Thursday October 13, 2022 - 10 minute warm-up 300 every 3rd length non-free 6×50 odds short axis drill, evens long axis drill 3 rounds . 200 IM . 100 Free . 100 IM . 200 Free 300 kick swim down
  • Weekly Email – 10/12 - Hello MVMers, USMS: Reminder that starting Jan. 1, 2023 you must be a USMS member to swim with MVM. You can join online starting November 1st. Holiday Party: After skipping our Holiday Party for two years due to COVID we are thinking of bringing it back. Please fill out the survey so that we have... Read More ›
  • Tuesday, October 11, 2022 - Stroke day with Flo Warm-up:4×75 Kick/Kick/Swim4×75 Drill/Drill/Swim4×50 Swim DPS Main Set:4×100 IM or Stroke +302×100 Free +204×75 (50 Stroke/25 Free) +302×100 Free +208×50 odds Stroke fast-ich/evens free2×100 Free +206×25 odds Stroke fast/evens free
  • Monday October 10, 2022 - 10 minute warm-up 3 x 200 swim-kick-drill-swim by 50 3-4 rounds: . 200 cruise+15 . 200 cruise + 10 . 100 up tempo . 30 seconds rest 300 swim down
  • Friday October 7, 2022 - Misa’s sprint Day 6×50 2 catch-up/ distance per stroke; 2 fist drill/ DPS; 2 scull/DPS 4×50 non free drill down/DPS 9×50 in 3 groups: 1: sprint the first 1/3; 2: sprint the middle 1/3; 3: Sprint the last 1/3 3×100 (10, +5, cruise) 3-5 50 kick 6×25 sprint on 45 sec 3×50 on 2:00 1×100
  • Weekly Email – 10/6 - Hello MVMers, Happy October! Here’s the latest: New members: Welcome! One perk of being a member is that you can get a lap card, which allows you to swim (free) during the City of Mountain View lap swims hours. It could come in handy in case you miss our morning workout but really want to... Read More ›
  • Tuesday, October 4, 2023 - Stroke day with Flo Warm-up:4×100 (Skull/Kick/Drill/Swim by 25)4×75 Drill/Drill/Swim Main Set:6×50 Kick (odds stroke/evens free)4×100 Swim (odds stroke/evens free)6×50 Drill (odds stroke/evens free)4×200 Swim (odds stroke/evens free)
  • Monday, October 3, 2022 - 10 minute warm-up 6 x 100 Odds reverse IM, Evens Choice 3 – 4 Rounds: . 200 on Cruise+ 10 . 2x 100 on Cruise +5 . 2 x 50 on Cruise . 30 seconds rest 300 swim down
  • Saturday, October 1, 2022 - 10 minute warm-up 3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build 10x 50 alternate nom-free and free 10x 150 odds are fly/back/breast, evens free 6x 50 kick 100 – 300 Swim down
  • Friday, September 30, 2022 - Sprint day with Flo Warm-up:4×100 odds Kick/Evens Drill100 Distance per stroke Main Set:2 rounds 100 on -5 50 on +20 2×25 Fast/EZ 100 on -5 50 on +20 2×50 Kick one Fast/one EZ 100 on -5 50 on +20 2×100 Kick one Fast/one EZ 16×25 (1 FAST/2 EZ)
  • Tuesday, September 27, 2022 - Stroke day with Flo Warm-up:4×50 Kick4×50 Drill Main Set:4 rounds: 4×50 Stroke (keep the same stroke for the 4×50) +20 200 IM or Stroke +40 (uptempo) 100 Free EZ8×25 non Free/Free
%d bloggers like this: