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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!

  • Weekly Email – 9/18 (slightly more important than usual) - Hi MVMers, Important safety reminder! We had a pretty rough head-on collision last week that resulted in an injury. In order to prevent this from happening again, ALWAYS swim on the right-hand side of the lane. You would never cross a double yellow line on the road, even if the car in front of you... Read More ›
  • Monday, September 18, 2023 - 10 minute warm-up 8 x 75 odds free, evens free+stroke 6 x 50 kick 2-3 rounds: 200 +10 sec, 150+ 10 sec, 100 + 10 sec 50, 30 sec rest 10 x 50 1-3 fast, 4 – 6 moderate, 7 -10 easy
  • Saturday, September 16, 2023 - 10 minute warm-up 3 rounds of 3 x 100: free/fly, free/back, free/breast 8 x 50 kick 6 rounds: 100 IM, 50 Free 8 x 50 choice with 2 turns (start from the middle of the pool) 12 x 25 Fast down, easy return
  • Weekly Email – 9/15 - Hello MVMers, Pool Covers: The City will be putting covers back on the pool starting this Saturday evening. If you plan on swimming this Sunday morning then plan to arrive 10 minutes before practice starts (6:50am). Happy Hour: Our next happy hour social event will be Thursday evening, September 28th at Olympus Cafe. It will... Read More ›
  • Friday, Semptember 15, 2023 - Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (100 swim, 100 Kick, 100IM and 100 Pull)2×100 Drill2×100 uptempo/EZ by 25 Main Set (3 rounds):100 Kick, mid 50 uptempo100 Swim – touch on -5Rest 30 to 45 seconds2×50 on 2 minutes100 EZ
  • Monday, September 10, 2023 - 10 minute warm-up 4 x 100 : 50 kick, 50 swim 4 x 100 : 50 pull, 50 swim 3 x 200: +15, +10, +5, masters minute 4 x 150: +20, +15, +10, +5 masters minute 5 x 100: +20, +15,+10,+5, cruise masters minute 6 x 50 : ascend in 2 groups of 3 swim... Read More ›
  • Saturday, September 9,2023 - 10 minute warm up 8x 75 odds free, evens IM 300 kick 5 x 200 odds IM +15 sec, evens free+10 sec 6 x 100 odds free, evens choice 7 x 50 start fast, slow down
  • Friday, September 8, 2023 - Sprint/Speed day with coach Flo Warm-up:4×75 K/K/S4×75 D/D/S4×75 Distance per stroke/Uptempo/Distance per stroke2×100 Kick Main Set:3×100 -5/-5/+550 EZ1 minute rest100 FAST50 EZ3×50 -5/-5/+550 EZ1 minute rest50 FAST50 EZ200 Uptempo2×50 SUPER SONIC FAST from blocks100 EZ
  • Tuesday, September 5, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming200 Pull200 Kick200 (50 Drill/50 Swim) Main Set:2×100 Kick100 Pull100 Swim N.F.200 Free 2×100 Drill200 Pull200 Swim N.F.200 Free 2×100 Swim build by 25200 Pull400 (or 2×200) IM or N.F.200 Free 16×25 FAST/EZ mix in some strokes
  • Weekly Email – 9/1 - Hello MVMers, Holiday Hours: This coming Monday, September 4th, is Labor Day. We will have holiday hours, which are 6am, 7am, and 8am. Sleep in! Alcatraz Swim: Coach Flo’s Alcatraz swim is tomorrow, September 2nd. MVM wishes all of you a wonderful swim and we know you’ll all do great! Have fun and take pictures.... Read More ›
  • Friday, September 1, 2023 - Sprint day with Flo Warm-up:10 minutes of free swimming2×200 (50 Kick/50 Drill/100 Swim) one free, on NF2×100 DPS with 4 under water dolphin kick at every turn and start Main Set:4×100 2 kick +30/2 swim +102×100 Fastish/EZ 5 seconds rest between fastish and EZ8×50 2 kick +20/2 swim +104×50 Fastish/EZ 5 seconds rest between fastish... Read More ›
  • Wednesday August 30, 2023 - 4 x 100 scull, kick, drill,swim Liz workout: “Who you gonna call?”. 9-1-1, 4-1-1, 3-1-1 900: choose 500+400 or 3×300 100 fast 100 easy 400 cruise +10 100 fast 100 easy 300 cruise +10 100 fast 100 easy 8 x 25 kick: 2 fast, 1 easy 4 x125 pull last 50 fast
  • Tuesday, August 29, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming300 every 3rd non free Main Set:3×200 (1 non free, 1 free, 1 non free)4×75 Kick4×75 Drill4×75 Swim des. 1-3, 4th EZ 3×100 (1 non free, 1 free, 1 non free)4×50 Kick4×50 Drill4×50 Swim des. 1-3, 4th EZ 3×50 (1 non free, 1 free, 1 non free)4×25... Read More ›
  • Monday, August 28, 2023 - 10 minute warm-up 6 x 50 Swim 6 x 50 Drill 6 x 50 kick 6 x 150 Rotate a fast 50: 1, 2,3,1,2,3 6x 75 Odds Fly-back-breast, Evens Free 6 x 50 c+10, c+5, cruise 6 x 25 fast, easy
  • Saturday, August 26, 2023 - 10 minute warm-up 6 x 100 Free/stroke by 25, IM order (FL, bk, br x 2) 6-8 x 50 kick. Odds build, evens Up-tempo, 20 sec after evens 5 -6 rounds: . 200 IM, 20 secc rest, . 100 free, 20 sec rest . 50 stroke, 10 sec rest
  • Friday, August 25, 2023 - Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill by 100)4×50 Kick4×50 Drill Main Set:6×100 (2 on +10, 2 on +5, 2 on cruise)50 EZ6×50 odds Kick/evens DPS6×25 odds FAST Non Free/evens EZ1 minute rest2×50 SUPER SONIC FAST 1 Non Free, 1 Free (50 EZ in between)100 EZ 2×25 SUPER... Read More ›
  • Wednesday, August 23, 2023 - 10 minute warm-up 8 x 75 Odds build; evens: 25 kick, 25 single arm left, 25 single arm right 8 x 50 kick 4 x 400 Up-tempo on 100: 1. First 100, 2. Second 100… Pull ok 4 x 100 descend 1 – 4 swim down
  • Weekly Email – 8/22 - Hello MVMers, Board Meeting: The board meeting for August will take place this coming Thursday, the 24th, at 6:30pm. All MVM members are allowed to attend. The meeting will be short as the agenda only has two items: -Financial Report -Coaches’ Report Zoom Link to join the meeting: https://us02web.zoom.us/j/81486169922 Textedly: If you are not receiving... Read More ›
  • Tuesday, August 22, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×75 Drill/Swim/Drill by 254×100 Pull Main Set:4 rounds125 Free100 IM75 Stroke 4×50 IM order200 IM100EZ4×50 IM order8×25 Fast stroke/EZ Free4×25 Kick head up hands streamline position100 EZ
  • Friday, August 18, 2023 - Sprint day with Flo Warm-up:10 minutes of free swim6×100 Kick/Drill by 100 Main Set:3×100 Free +5 Des 1-34×75 DPS/Fast/EZ by 25 on +208×50 Fast start and first 3 strokes – 2 of each stroke2xFUNS50 SUPER SONIC FAST50 EZ4×25 streamline kick, head up4×25 SUPER SONIC FAST/EZ100 EZ
  • Saturday, August 19, 2023 - 10 minute warm-up 6 x 100 odds free, evens IM 6 x 75 kick 8 x 125 . double up IM order 2 rounds 10 x 50 free, 10-15 sec rest 10 x 25 fast/easy on + 15
  • Wednesday August 16, 2023 - workout by coach Kate 10 minute warm-up 3 x 200: 1. Kick/swim by 25; 2. Rhythm drill with passive arm in front/ swim; 3. Catch-up/swm by 25 2 x 300 on +10, 3 x 200 on +5, 6 x 100 on cruise 2 x 250 on +5 or 4 x 125 on +5 or 5... Read More ›
  • Monday, August 14 2023 - 10 minute warm-up 8 x 50: 2 free, 2 stroke/IM, 2 build, 2 free 8 x 50 kick 4 rounds: 200 on +15, 150 on + 10, 100 on +5, 50 on Cruise, 30 sec rest 300 swim down
  • Weekly Email – 8/15 - Hello MVMers: Happy Hour Tonight: Last minute reminder that we are having happy hour this evening at Hanabi Sushi starting at 5:30pm. Address is 1040 Rengstorff Avenue in the Costco Shopping Center. https://sushihanabimv.com/ Alcatraz Swim: Our 2nd annual MVM Alcatraz Swim with Coach Flo is September 2nd. Use code MVM10% for a 10% discount on... Read More ›
  • Saturday, August 12, 2023 - 10 minute warm-up 300 kick-drill-swim IM order 2 rounds of 4 x 50 golf (increase efficiency). 1st round free, 2nd non-free 5 x 200 build into favorite stroke. 1. All free 2. 50 stroke 150 free 3. 100 stroke 100 free 4. 150 stroke 50 free . Masters Minute. 5. 200 stroke 50 easy 5... Read More ›
  • Friday, August 11, 2023 - 10 minute warm-up 8 x 75 ; 4 Free Build, 4 IM/Stroke 5 x 100 on 3:00 Fast 10 x 50 on 1:30 Fast 300 swim down
  • Wednesday, August 9, 2023 - coach Misa workout 10 minute warm-up 6 x 50: odds fist drill, evens distance per stroke 6 x 50: 2 sets of 3 golf 3 x 100 on +5, establish a cruise pace 3 x 600: or adjust distance 3 x 100 pull, breathe every 3 or 5
  • Monday, August 7, 2023 - 10 minute warm-up 12 x 50 3 swim, 3 single arm, 3 bilateral breathing, 3 build 4 x 200: 150 moderate, 10 sec rest, 50 up-tempo on +20-30 8 x 100: 75 moderate, rest 10, 25 sprint on +20-30
  • Weekly Email – 8/4 - Hello MVMers, August Happy Hour: I hope you like sushi. This month our happy hour will be held at Hanabi Sushi in Mountain View – August 15th starting at 5:30pm. Address is 1040 Rengstorff Avenue in the Costco Shopping Center. https://sushihanabimv.com/ Reminder: The ladies exercise class starts right after our workouts on Monday, Wednesday, and... Read More ›
  • Friday, July 28, 2023 - Sprint day with coach Jordan Warm-up:10 minutes of free swimming12×25 (2 6 counts, 2 triple switch, 2 catch up, 2 finger tip drag, 2 fist, 2 swim)300 every 3rd kick Main Set:45 sec vertical kick (arms wherever) – 150 Free moderate30 sec vertical kick (arms up) – 100 Free build15 sec vertical kick (arms up... Read More ›
  • Flip Dibner Memorial – August 5th - A celebration of life for Flip Dibner from his wife, Diane Renshaw: Flip was an enthusiastic member of MVM back in the early 2000s during the time he was actively training for triathlons and competitions. He passed away this May from a central nervous system lymphoma. We are having a memorial service and celebration of... Read More ›
  • Weekly Email – 7/25 - Hello MVMers, August Social Event: Our next social event will happen August 15th in case you want to mark your calendars. We’re thinking of sushi. More details to come. New MVM T-shirts: Long-sleeved MVM t-shirts are now available. Deadline to order is the end of this month. Here is the link:https://forms.gle/xhjzRg3brpJZHFg49 MVM Hoodies: If anyone... Read More ›
  • Tuesday, July 25, 2023 - Stroke and IM day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free12×50 2x(2 Kick, 2 Drill, 2 Swim) choose 2 strokes Main Set:3 rounds focus on one stroke each round4×50 Kick2×50 Drill2×125 IM Double one stroke100 Free50 FAST stroke 4 rounds of 3×25 (Build/FAST/EZ)
  • Monday, July 24, 2023 - Threshold workout with Flo Warm-up:10 minutes of free swimming4×100 (100 Swim, 100 Kick, 100 IM, 100 Drill) Main set:3×200 Free +10/+5/Cruise200 Pull6×100 Free +10/+10/+5/+5/Cruise/Cruise200 Pull4×50 Free on cruise200 Pull8×25 Free (Fast/EZ)200 Pull
  • Weekly Email – 7/21 - Hi MVMers, MVM Merchandise: We now have long-sleeve MVM shirts available for sale. Order one to show your team spirit! Here is the link: https://forms.gle/xhjzRg3brpJZHFg49 Thanks in advance: Due to the lure of vacations during the summer we have a number of coaches away at the same time. You may see some new faces on... Read More ›
  • Friday, July 21, 2023 - Sprint day with Flo Warm-up:10 minute of free swimming4×100 Drill/Kick by 1004×50 Drill (1 arm/1 arm/Finger drag/Catch up)4×50 (25 kick/25 build) Main Set:4×100 Swim +10/+5/0/02×50 Kick (25 fast kick/25 EZ kick)100 DPS4×50 Des +202×50 Kick (25 fast kick/25 EZ kick)100 DPS8×25 Swim +102×50 Kick (25 fast kick/25 EZ kick)100 DPS50 SUPER SONIC FAST50 EZ
  • wednesday, July 19, 2023 - 10 minute warm-up 4 x 75 scull, kick, swim 2 x 50 catch-up 100 build 500: 400 up-tempo + 100 cruise, 20 sec rest 400: 300 up-tempo + 100 cruise, 20 sec rest 300: 200 up-tempo +100 cruise, 20 sec rest 400: 100 up-tempo+300 cruise, 20 sec rest 500: all cruise swim down
  • Tuesday, July 18, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming4×100 SKIP4×100 SKID4×75 K/D/S Main Set:6×50 Kick100 DPS N.F. +20100 Swim N.F. +20100 Free +106×50 Drill100 DPS N.F. +20100 Swim N.F. +20100 Free +104×50 N.F. Des 1-4 +20100 N.F. +20100 Free +10100 FAST N.F. +30100 Free EZ16×25 FAST/EZ +10100 FAST N.F.100 EZ Free
  • Monday, July 17, 2023 - 10 minute warm-up 10 x 75 : Odds Free, Evens Fly/Back/Breast 6 – 8 Rounds: 100-75-50-25, +10,+5,cruise,+15 300 swim down
  • Saturday, July 15th, 2023 - 10 minute warm-up 12 x 50 : 4 Free, 4 RIMO, 4 Build choice 8 x 50 kick 5 rounds of 200 + 100 odd rounds: IM + Free even rounds: Free + IM 12 x 25 Fast, Easy
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