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!

  • Weekly Email – 1/20 - Hello MVMers, One hour virtual postal: It’s this coming Sunday, the 23rd. We have seventeen swimmers but there is still room for more and it’s not too late to join in case you have FOMO. We even have a friendly competition for the best homemade treat as well. My chocolate chip banana bread is hard... Read More ›
  • Monday, Jan 17, 2022 - Warm-up: 8×75, Odds Free, Evens IM or Stroke Part 1 of the main set: 10 x 125 Keep the last 50 of each one up-tempo, on Cruise + 10 seconds Masters Minute Rest or 50 Swim Part 2 of the main set: 10 x 75s Work the last 25. Optionally do stroke on the last... Read More ›
  • Weekly Email – 1/14 - Hello MVMers, Happy Friday! News of the week and reminders: Holiday Hours: This Monday we are having holiday hours for MLK day. Hours are 6am, 7am, and 8am. One hour swim: Our virtual/postal swim will be held a week from this Sunday, the 23rd. The deadline to sign up for the swim with USMS is... Read More ›
  • Thursday, January 13, 2022 - Coach Flo Warm-up4×75 Drill4×75 Kick Main Set4×25 IM200 Free4×50 IM200 Free4×75 IM (rotating IM)200 Free4×100 IM200 Free
  • Tuesday, January 11, 2022 - Coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main set – 4 rounds50 Kick50 Drill4×25 Desc 1-4 Swim stroke100 Free easy100 IM Good effort50 Easy
  • Wednesday, January 12, 2022 - Distance while paying attention, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is 2 stroke rhythm drill 4×50 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (700/1300) main set: 2×800, with 1 minute rest between #1 with no gear.... Read More ›
  • Weekly Email – 1/11 - Hello MVMers, Holiday Hours: On MKL Day, January 17, our hours will be 6am, 7am, and 8am. One-hour virtual postal: We will have this swim on Sunday, January 23rd. We will start about 6:45, so arrive a bit earlier than that to pull covers. We need an early start so that swimmers who count laps... Read More ›
  • Saturday, January 8, 2022 - Stroke Focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds nonfree, evens choice (400/1000) main set: 1×500 max DPS, every 5th length nonfree 1×200 nonfree on cruise+40 sec 1×400 max DPS, every cruise+30 sec 2×100 nonfree on cruise+30 sec, descend 1-2 1×300 max DPS, every 3rd... Read More ›
  • Friday January 7th 2022 - Speed workout with FloWarm-up4×75 K/D/S4×50 D4×25 Build Main Set4×75 Easy/Good effort/Easy +304×50 Good effort/Easy +304×25 Fast/Easy/Easy/Fast +204×100 (50K/50D)4 rounds:50 Descend 1 to 4100 Easy
  • Tuesday, January 4th 2022 - IM/Stroke workout with Flo4×100 Sk/K/D/Swim4×100 50K/50D4 rounds:100 Stroke100 IM200 Free
  • MVM Weekly Email – Jan. 4 - Hello MVMers, I hope everyone had a really nice holiday. Here is the News/Info for the week: Hot Water: Water heater for the men’s locker room has been fixed. Yay! General Swimming Etiquette: Thank you to everyone for being flexible about what lanes you swim in when the pool gets crowded, and communicating with coaches... Read More ›
  • Last 5 workouts of 2021 with Coach Flo - IM w/o (Tuesdays)One stroke at a time (2 choices)300 every 3rd length non free4 rounds100 Kick25 fast/25 easy100 Drill25 fast/25 easy100 IM +20100 Free +30 300 every 3rd length non free4 rounds2x50K2x50D50 perfect stroke100 IM4×25 stroke fast50 Free Build to 100/200 IM4×75 K/D/S4×50 (25IM/25 Free)4×25 IM300 Free4×75 K IMO200 Free4×50 Drill IMO100 Free4×25 Swim IMO200... Read More ›
  • Weekly Email – Dec. 27 - Hello MVMers! I hope you are having a nice holiday. News of the week: Holiday Hours: 6:00 and 7:30am this Friday, December 31st. It will be our last set of repeats. If you want to do 100 repeats then come at 6am. 7:00 and 8:00am on Saturday, January 1st. If you swim the second workout... Read More ›
  • Wednesday, December 15, 2021 - Negative splitting your negative splits, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×50 kick, build 4×25 swimming with your hands in a fist focus on forearm catch and high elbows throughout the pull 4×50 on cruise+10 sec, descend 1-4 (800/1400) main set: 4×400, with 1... Read More ›
  • Weekly Email – Dec. 12/19 - Hello MVM, Lot’s of news this week so here goes: Holiday hours: Dec. 24th – two practices, 6am and 7:30am. We are doing 2x50x50 repeats. Dec. 25th – two practices, 7am and 8am. Dec. 31st – two practices, 6am and 7:30am. This will be our third and final repeat workout. Coaches: Just FYI, over half... Read More ›
  • Saturday, December 11, 2021 - Stroke transitions–turn, turn, turn, with Chris and Liz warm up: 600 choice (600/600) first set: 8×100 free use this set to get thoroughly warmed up #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise (800/1400) second set: Get your legs warmed up 12×75 rotating IM with 15 sec rest... Read More ›
  • Wednesday, December 8, 2021 - Focus on technique then build on it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is 2 stroke rhythm drill 4×25 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 6 rounds of: 1×200, moderate pace with PERFECT... Read More ›
  • Friday December 10th, 2021 - FUNS with Flo Warmup2x(50K – 50D – 50 S) Main set4xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest between each FUNS round200 Free Easy2xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest... Read More ›
  • MVM News – Dec. 10 - Hello MVMers! Happy December and here are the announcements/news of the week. Holiday Hours: Dec. 24 is our 2x50x50 repeats. We will have two practices – 6:00am and 7:30am. If you want to do 100 repeats then come to the first practice and stay for both.                            Dec. 25 will be two... Read More ›
  • Saturday, December 4, 2021 - Perchance to focus on your favorite nonfree stroke, with Chris and Kate warm up: 600 choice (600/600) drill set: 4 rounds of 3×50, one round each stroke in each round: #1. kick #2. drill (if you need a suggestion, ask your coach) #3. swim max DPS (600/1200) main set: 8×200 (sort of) #1. moderate free... Read More ›
  • Wednesday, December 1, 2021 - Working pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 #1. 50 single arm drill/25 2-stroke rhythm drill #2. 25 2-stroke rhythm drill/50 single arm drill #3. 25 2-stroke rhythm drill/50 swim max DPS #4. 75 swim max DPS nonfree 4×75 #1. 75 kick #2. 50 kick/25 swim build #3. 25... Read More ›
  • MVM News – December 3rd 2021 - Hi MVM Team, Update on practice cancellation today: I hope you all received an email or text that practice was cancelled this morning due to an equipment failure in the mechanical room. At some point during the night the ‘No Flow’ alarm was activated. When there is no flow then everything in the pump room... Read More ›
  • Tuesday, November 30, 2021 - IM Workout with Flo Warm up 300 every third length non free Main set 4 rounds (IM order)100K25 Fast/25 Easy100 drill25 Fast/25 Easy100 IM +20100 Free +30 (easy recovery)
  • Wednesday, November 24, 2021 - Dividing and conquering a 1500, with Chris 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 4×25 swim build (600/1200) main set: 1×1500, broken into 10×150 with 10 sec rest between each #1, 2, 3, 4 at a moderate and steady... Read More ›
  • Wednesday, November 17, 2021 - Time and distance, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), choice of drills 4×50 swim (25 breathing to the left side/25 breathing to the right) (600/1200) main set: 1×10 minute timed swim. How far can you go in 10 minutes? 1 minute rest 1×20 minute timed... Read More ›
  • Wednesday, November 10, 2021 - What’s your most efficient way to train for distance races, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 on cruise+10 sec (25 breathing to the right/25 breathing to the left) Focus on left side/right side stroke... Read More ›
  • Saturday, November 6, 2021 - Saturday’s alright for stroke focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 2×200 on cruise+30 sec #1 moderate free with perfect technique #2 choice of nonfree 3×150 on cruise+30... Read More ›
  • Wednesday, November 3, 2021 - Don’t blow it at the start, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: Drill is single arm drill evens: Drill is 2 stroke rhythm drill 4×50 kick build 4×25 swim, build (600/1200) main set: 1×400 moderate, with 20 sec rest 2×300 with 20 sec rest #1... Read More ›
  • Wednesday, October 27, 2021 - Shortening the run up to a pace swim, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 (50 single arm drill/25 swim) 3×50 kick, descend 1-3 2×75 (50 2-stroke rhythm drill/25 swim) 6×25 swim, build (600/1200) main set: 4×50 on cruise+10 sec, descend 1-4 1×300 on cruise+20 sec, at pace of last... Read More ›
  • Sunday, October 24, 2021 - Hurricane swimming with Tina and Chris (sorry, no whiteboard today) warm up: 600 choice (600/600) drill set: 1x reverse 400 IM (50 drill/50 swim) (400/1000) main set: 4×150 (25 nonfree/25 fast free/100 efficient max DPS free) 3×250 (50 nonfree/25 fast free/175 efficient max DPS free) 2×350 (75 nonfree/25 fast free/250 efficient max DPS free) 1×450... Read More ›
  • Saturday, October 23, 2021 - Crazy Eights with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 1×100 free, max DPS, perfect technique 8×75 nonfree on your 100 cruise (+10 sec if you need it) If you... Read More ›
  • Wednesday, October 20, 2021 - Applying a template to 800s, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim Golf on cruise+10 sec (600/1200) main set: 2×800 #1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50 Pick up your... Read More ›
  • Saturday, October 9, 2021 - Saturday stroke choices, with Chris and Misa warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length choice of nonfree stroke 4×75 (25 kick/25 drill/25 swim) One each stroke, choice of drills (600/1200) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec No breaks between rounds. Within each... Read More ›
  • Wednesday, October 6, 2021 - Shifting gear (literally), with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 kick/50 2-stroke rhythm drill 4×25 swim odds: breathe to the left side evens: breathe to the right side 4×25 swim, build (600/1200) main set: 4×400, with 1 minute rest between each one.... Read More ›
  • Sunday, October 2, 2021 - Crazy 8s (well, not really. Just strong second halves) with Chris and Tina warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 2-stroke rhythm drill/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1 broken as 300-rest... Read More ›
  • Friday, October 1, 2021 - Speed work with Chris and Griff warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim max DPS) 4×50 kick, build 4×25 swim build choice of strokes and drills. Ask your coach for suggestions. (600/1200) main set: 6×75 on cruise+30 sec #1, #4 moderate pace #2, #5 build the 75 by 25s #3, #6... Read More ›
  • Wednesday, September 15, 2021 - Quarters and supercruise, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (500/1100) main set 1×1000, broken for 15-20 sec at the 250s #1 250 is moderate #2 250 is uptempo #3 250 is push the pace... Read More ›
  • Sunday, September 12, 2021 - Leaning into some volume, with Chris and Tina warm up: 600 choice (600/600) drill set: 2×300 #1. every 3rd length kick #2. every 3rd length nonfree (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec, and straight into: 1×1000, holding that steady pace (1500/2700) last set:... Read More ›
  • Saturday, September 11, 2021 - Build your own nonfree agenda, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke Suggested drills: Fly: 3-2-1 Countdown drill Back: Single arm/lat grab drill Breast: Breaststroke pull with either dolphin kick or flutter kick Free: 2 stroke rhythm drill (500/1100) main set: 1×300 free... Read More ›
  • Wednesday, September 8, 2021 - Setting a pace and holding it, with Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 rhythm drill/25 swim (600/1200) main set: 1×600 on cruise+15 sec, steady pace 5×100 on cruise, hold same pace on all, and right into: 1×400, holding pace from the 100s or better.... Read More ›
%d bloggers like this: