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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!

  • Monday, July 4, 2022 - 10 minute warmup 7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim 12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each. 8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy
  • Wednesday, June 29, 2022 - Varying pace with Chris and Al warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3×500 with 1 minute rest between each #1 100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate #2 50 moderate/50... Read More ›
  • Weekly Email – 7/1 - Hi MVMers, Happy July 1st! Here’s the latest: Summer Picnic: You should all be getting an evite if you haven’t received it already. It’s our annual summer picnic bash – July 9th at Cuesta Park. Arrive anytime starting at 10:30 and it goes until mid-afternoon. Bring something for yourself to put on the grill and... Read More ›
  • Friday, July 1, 2022 - Sprint day with coach Flo Warm-up:6×50 (odds kick, evens drill)6×50 (odds drill, evens swim) Main set:2 rounds2×100 (one stroke, one free) +104×50 (2 stroke, 2 free) +108×25 FAST/EZ4×50 (round 1 Kick, round 2 Drill) 16×25 2 FAST/2 EZ
  • Tuesday, June 28, 2022 - Stroke day with coach Flo Warm-up:4×100 (Skull/Kick/Drill/Sw by 25) IM order4×50 Kick6×50 (odds drill stroke, evens Free) Main set:4×100 IM or stroke +302×100 Free4×75 (50 stroke, 25 Free)2×100 Free16×25 stroke uptempo/Free EZ
  • Monday, June 27, 2022 - 10 minute warmup 8×75 odds free, evens stroke 12×125 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest 12×50 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest
  • Friday, June 24, 2022 - Sprint workout with coach Flo Warm-up:4×50 (25K/25 Swim)4×50 Drill (odds Free, evens non Free) Main set:** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 25** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 2550 FAST/100 EZ1 minute rest100 FAST/50 EZ
  • Wednesday, June 22, 2022 - 10 minute swim 10×75 odds: kick swim swim; evens: drill swim swim 10×125 Build the last 50 of each 10x75sprimt the last 25 of each swim down
  • Tuesday, June 21, 2022 - IM/Stroke day with coach Flo Warm-up:4×75 Kick/Drill/Swim Main set:8×50 Kick (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free8×50 Drill (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free6×50 Drill (odds non free, evens free)2×200 IM/Free
  • Weekly Email – 6/20 - Hello MVMers, I hope you all had a good Father’s Day and Happy Juneteenth. News of the week: Stroke Clinic: This Saturday at 8am Coach Tina is giving a freestyle stroke clinic. These clinics are free to all MVM members. You don’t need to sign up ahead of time. Summer Barbecue: Saturday, July 9th, is... Read More ›
  • Monday, June 19, 2022 - 10 Minute warmup 6×100 #1 & 4: 50 kick, 50 Swim; #2&5: 50 drill, 50 swim; #3&6: 50 Build, 50 Swim 3 Rounds: 300, 200, 100 on cruise+15 or +20. Take 5 sec after each 100, 30 seconds after each round. 300 swim down
  • Wednesday, June 15, 2022 - A hot water pyramid with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: The water temperature was very high today, so we are backing off the intensity level a bit... Read More ›
  • Wednesday, June 8, 2022 - Simulating an open water mile race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 single arm drill/50 swim 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: We break the open water race into 3 pieces–the start (fast and then settling into a... Read More ›
  • Friday, June 17, 2022 - Sprint/Speed workout with coach Flo Warm-up:4×75 Kick/Drill/Swim4×75 Kick/Swim/Swim Main set (2 rounds):50 Drill200 Free -550 Kick2×100 Free -550 EZ4×50 Free -550 EZ8×25 Fast/EZ– 1 minute rest –50 FAST50 EZ
  • Tuesday, June 14, 2022 - Stroke workout with coach Flo Warm-up:6×50 Drill odds stroke/evens free4×50 (25 kick stroke/25 Swim free)8×25 odds stroke/Evens free Main set (2 or 3 rounds):2×50 Kick50 Stroke2×50 Drill100 Stroke100 Free +10200 IM uptempo50 EZ
  • Weekly Email – 6/13 - Hello MVMers, here is the news of the week: COVID: Last week we had two swimmers who reported they tested positive for COVID. MVM asks that if you test positive you should return to the pool no earlier than 10 days + a negative test. COVID seems to be everywhere right now and it’s common... Read More ›
  • Monday, June 13, 2022 - warm water 10 minute warm up 12×50: 4 drill, 4 kick, 4 swim 2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one. 300 swim down
  • Friday, June 10, 2022 - Sprint workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill – odds Free/Evens non Free8×25 Build – Long underwater Main set:200 (50 Kick/50 Drill/100 Swim)2×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ200 (50 Kick/50 Drill/100 Swim)4×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ 2xFUNS (Fly/Underwater/No Breath/Sprint by 25, rest ~10/15 at each 25)
  • Weekly Email – 6/8 - Hello MVMers, news of the week: Coaches Clinics: This summer will be having free clinics for any MVM member that is interested. Our first clinic will be this coming Saturday, June 11th, run by Coach Al. It is a breaststroke clinic held at 8am in the shallow pool. The following Saturday, June 18th, will be... Read More ›
  • Tuesday, June 7, 2022 - Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim6×50 odds stroke, evens free Main set:4×50 Kick4×100 odds IM or stroke, evens free4×50 Drill4×200 odds IM or stroke, evens free4×50 Perfect stroke8×25 odds IM or stroke FAST, evens EZ free
  • Saturday, June 4, 2022 - Working turns and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 in reverse IM order (50 kick/50 drill/25 swim) Drill for Fly, Back and Free: Single Arm drill. Focus on setting the high elbow catch. Drill for Breast: 1 pull/2 kicks. Focus on pressing into the streamline out front. (500/1100)... Read More ›
  • Monday, June 6, 2022 - 10 minute warm-up 300 every 4th nonfree; 250 alternate swim and kick by 50 200 moderate 25, build 25 6×250 Descend 1-3 and 4-6 6×100 Descend 1-3 and 4-6 300 swim down
  • Friday, June 3, 2022 - Sprint/speed workout with coach Flo Warm-up:2×100 Kick/Drill/Drill/Swim6×50 odds Drill – evens Swim4×50 odds Kick – evens Swim Main set:4×50 Kick4×25 +101 minute rest2×100 Fast/EZ (by 100)—4×50 Kick4×50 +101 minute rest2×50 Fast/EZ (by 50)—4×50 Kick4×100 +101 minute rest8×25 Fast/EZ (by 100)
  • Wednesday, June 1, 2022 - Simulating an open water race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: This set is meant to emulate the 3 portions of an open water race–the... Read More ›
  • Tuesday, May 31, 2022 - Stroke day with coach Flo Main set (4 rounds):2×50 Kick2×50 Drill5×25 Perfect stroke125 IM (double stroke of the round)200 Free
  • Weekly Email – 5/30 - Hello MVMers, I hope you are all having a nice Memorial Day weekend. Here’s the latest from MVM: Carpool to Lake Berryessa: This is a beautiful open water swim and not too late to enter. Date is June 4th and an MVM group is going. If you want to carpool, meet in the Eagle parking... Read More ›
  • Saturday, May 28, 2022 - 10 minute warmup 4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free 6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one 6 rounds: 50 free moderate + 25 sprint
  • Wednesday, May 25, 2022 - Pool temperature was too warm for a distance workout, so the workout was modified 10 minute stretch 6×100: evens free, odds stroke/IM Distance set: 600-500-400-300-200-100 with 15 seconds rest at the 1/2 way of each and 30 seconds between them Modified workout: 5×100, 4×100, 3×100, 2×100, 1×100; 10-15 seconds rest after each 100; 30 seconds... Read More ›
  • Friday, May 27, 2022 - Sprint workout with coach Flo Warm-up:300 every 3rd kick200 Kick/Drill by 25200 Drill/Swim by 25 Main set:2×150 +104×100 +20 mid 50 is uptempo6×50 Fast kick/EZ swim by 258×25 +20 Fast/EZ1 minute rest50 FAST50 EZ50 FASTER200 super EZ
  • Tuesday, May 24, 2022 - Stroke/IM Day with coach Flo Warm-up:300 every 3rd non free4×50 stroke/free by 254×50 Long under water Main set:8×100 (2 IM/2 Free/2 IM/2 Free) +304×50 Kick6×50 odds IM, evens Free +204×50 Drill8×25 Fast stroke/EZ Free4×100 or 2×200 Distance per stroke
  • Monday, May 23, 2022 - 10 Minute Warmup 12×50 in 3 groups of 4. 1st group is Swim, Kick, Drill, Swim. 2nd Group is IM Order. 3rd group is descend. 6 rounds of a 300, 15 seconds rest, 50 up-tempo, 15 seconds rest. In rounds 1 and 4, the 300 is straight. In rounds 2 and 5, the 300 is... Read More ›
  • Weekly Email 5/20 - Happy Friday everyone! News of the week: Holiday Hours: Monday, May 30th, is Memorial Day. We will have holiday hours that day. Workouts are 6am, 7am, and 8am. Sleep in! Open water events: There are two great open water swims coming up in June. Lake Berryessa on June 4th https://www.usms.org/events/events/2022-lake-berryessa-open-water-swims?ID=9277 Lake Del Valle on June... Read More ›
  • Friday, May 20, 2022 - Speed workout (with lots of kicking) with coach Flo Warm-up:2 rounds of 50Kick/50 Drill/50 Swim100 kick/100 Drill/100 Swim Main set:4×75 +20 (25 EZ/25 uptempo/25 EZ)4×100 +30 (25 EZ/50 uptempo/25 EZ)200 long distance per stroke100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill8×25 Fast/EZ
  • Wednesday, May 18, 2022 - Determining today’s cruise interval empirically, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 free odds: 50 kick/50 swim evens: 50 single arm drill/50 swim (400/1000) main set: Do one part without any pulling gear or fins. You’re free to use any gear you want on the other part. 1×1000, get... Read More ›
  • Saturday, May 14, 2022 - A return to stroke work, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100, choice of strokes odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 swim (25 nonfree/25 nonfree), max DPS, choice of strokes 4×25 swim, build, choice of strokes (700/1300) main set: 1×200 free on cruise+15 sec, moderate pace, perfect... Read More ›
  • Tuesday, May 17, 2022 - Stroke/IM workout with coach Flo Warm-up:6×50 odds free, even stroke8×25 2 of each stroke Main set (3 rounds):2×50 Kick2×50 Drill100 Swim stroke200 IM Up Tempo200 Free recovery
  • Monday, May 16, 2022 - 10 Minute warm-up 4×100 Swim-Kick-Drill-Swim (25 each), 8×50 Odds: short-axis drill (fly/breast), evens: long-axis drill (back/free) 10×200 Descend in groups of 3. 1st 3 on Cruise+15, 2nd 3 on Cruise+10, 3rd 3 on Cruise + 5; Take 15 seconds rest between each group, or a minute after #9, Sprint #10. 300 Swim down
  • Friday, May 13, 2022 - Speed workout with coach Flo (credit to Coop for the main set) Warm-up:4×50 Kick4×50 Drill300 every 3rd non free Main set (3 rounds):50 +40 Fast100 +40 (50 Fast/50 EZ)150 +40 (50 Fast/100 EZ)200 +40 (50 Fast/150 EZ)
  • Weekly Email – 5/12 - Hello MVMers, here’s the news of the week: Happy Hour Event: It’s tonight! Cinco de Mayo + 7, otherwise know at May 12th. Venue is Agave Mexican Bistro starting at 5:30. Look for us in the back where there is outdoor seating. Address is 194 Castro Street. Here is the link: http://www.agaveca.com/ We hope to... Read More ›
  • Monday, May 9, 2020 - 10 Minute warmup 10×75 Odds free, evens IM 10×150: Odds straight through, Evens take 10 seconds break at the 75 10×50: Descend in groups of 3. Take a minute after #9 and sprint the last one. 10×25 Ascend
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