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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!

  • Friday, March 31, 2023 - Fast day with Flo 10 minutes of free swimming300 every 3rd length non free 2 rounds:3×100 on cruise100 EZ4×50 Des 1 to 4 +304×50 Kick4×25 Des to 4 +204×50 Kick
  • Tuesday, March 28, 2023 - Stroke day with Flo Warm-up:10 minute free swimming4×100 SKID (Swim/Kick/IM/Drill) 100 each4×50 Kick4×50 Drill4×50 Swim Main Set:6×100 +20 odds Non Free/Evens Free 8×50 Kick/Drill by 5010×50 +20 2 Non Free/2 Free 16×25 +10 odds Non Free FAST/Evens Free200 Non Free good effort200 EZ Free
  • Monday, March 27, 2023 - 10 minute warm-up 8 x 50: hands,-up kick in the deep half, swim in the shallow half 3 x 250: cruise+20, cruise+10, cruise 3 x 200 cruise+20, cruise+10, cruise 3 x 150: cruise+20, cruise +10, cruise 3 x 100: cruise+20, cruise+10, cruise 3 x 50 swim down
  • Saturday, March 25, 2023 - 10 minute warm-up 8×50: Odds Free, Evens non free 3 rounds: 300 Free, 200 IM, 100 Choice swim down
  • Friday, March 24, 2023 - Sprint day with Flo Warm-up:4×75 K/D/S4×50 K/D4×25 Build Main set:4 rounds 50 Kick 50 Drill 50 DPS 30 seconds to 1 minute rest 50 FAST 50 EZ 2×100 Free +52×100 Stroke of IM (2nd one faster than 1st)200 EZ cool down
  • Weekly Email – 3/22 - Hello MVMers, Happy Hour: First happy hour of the year! Olympus Cafe in downtown Mountain View, Thursday March 30th, starting at 5:30pm. Address is 135 Castro Street. Weather permitting although the current forecast is no rain. February Fitness Auction Party: The auction party will be held April 19th at the Historic Adobe House where we... Read More ›
  • Tuesday, March 21, 2023 - Stroke day with Flo Warm-up:10 minute free warm-up300 Swim every 3rd length non free4×100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)4×50 Swim DPS 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 Stroke16×25 Kick/Swim/Drill/Swim200... Read More ›
  • Monday March 20, 2023 - 10 minute warm-up 6 x 50 kick 6 x 50 drill. Odds stroke, Evens Free 4-5 x 100 IM on Cruise+20, 30 sec rest 4-5 x 100 Free on Cruise +10, 30 sec rest 4-5 x 100 IM on Cruise+10, 30 sec rest 4-5 x 100 Free on Cruise 200 swim down
  • Friday, March 17, 2023 - 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, March 14, 2023 - Stroke day with Flo Warm-up:10 minute of free swimming4×100 Skull/Kick/Drill/Swim by 25, mix stroke6×50 Kick odds Non Free/evens Free8×25 Non Free/Free Build Main Set (2 rounds):4×50 Kick4×50 Drill4×100 +20 (odds non Free/evens Free)200 IM uptempo plus fast on a stroke of your choice100 Free EZ
  • Monday, March 13, 2023 - 10 minute warm-up 8 x 50 odds moderate, evens build 6 x 50 kick 6 x 200: 150 moderate, rest 5, 50 up-tempo 6 x 150: 100 moderate, rest 5, 50 up-tempo 300 swim down
  • Weekly Email – 3/11 - Hi MVMers, Daylight Savings Time: It’s that time of year. Quick reminder to turn your clocks forward tonight. Alcatraz Swim: Back by popular demand. Coach Flo is organizing a private MVM Alcatraz swim on September 2nd when SF Bay is as warm as it gets. Here is the link: https://goteamup.com/p/50925-odyssey-open-water-swimmi/e/57140932-private-alcatraz-swim-mvm/ More details: Alcatraz to the... Read More ›
  • Friday, March 10, 2023 - Sprint day with Flo Warm-up:10 minute of free swimming4×100 odds drill/evens kick4×50 Drill4×25 Kick Main set:2 rounds of:2×100 on cruise30 sec rest4×75 (25 Kick FAST/25 uptempo/25 EZ) 200 on cruise1 minute rest100 SUPER SONIC FAST100 EZ2xFUNS (25 Fly/25 underwater/25 No breath/25 Sprint 10 to 15 rest after each 25)100 EZ
  • Weekly Email – 3/8 - Hello MVMers, New coach: We are excited to let you know that Jonathan Hutt is joining our coaching staff. He starts this Friday and you’ll see him at 6am if you attend that workout. Welcome Jonathan! No practice March 18-19: LAMVAC has their swim meet the weekend of March 18-19 at Eagle Pool so our... Read More ›
  • Tuesday, March 7, 2023 - Stroke day with Flo Warm-up:4×75 Kick/Kick/Swim4×100 Kick4×100 Drill/Swim by 50 Main Set:4×100 IM or Stroke +102×100 Free recovery +206×75 Stroke +102×100 Free recovery +208×50 Stroke descend 1-4 and 5-82×100 Free recovery +2010×25 Stroke fast/EZ2×100 Free recovery +20
  • Monday, March 6, 2023 - 10 minute warm-up 3 x 150 Build 300 kick 100 moderate to loosen up arms 300 Build, 100 up-tempo 250 Build, 100 up-tempo 200 Build, 100 up-tempo 150 Build, 100 up-tempo 100 Build, 100 up-tempo 50 Build, 100 up-tempo 3 x 200: IM, Free, IM Swim Down
  • Saturday March 4, 2023 - 10 minute warm-up 10×50 odds stroke, evens free 8 x 50 kick 8 broken 150: 100 IM 5-10 sec rest, 50 Free. Focus on IMs 6 broken 100: 75 moderate choice, 15 sec rest, 25 sprint Swim down
  • Friday, March 3, 2023 - Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick/Drill by 505×100 +10/0/+10/0/+102×100 Kick Des 1-22×100 Drill100 DPS Main set (2 rounds):4×100 +530-40 sec rest2×50 Super Sonic FAST on +1 minute (or more). High speed, high quality 50s50 EZ 12×25 IM order nice and easy – cool down
  • Weekly Email – 3/1 - Hello MVMers, Can you believe it’s March already? Spring is around the corner. Here’s what’s coming up- Vote for Board Members: It is that time of year to vote on the board members.The vote is completely anonymous and the survey will only be open until this Sunday, March 5th. See the link, below. You will... Read More ›
  • Tuesday, February 28, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming4×100 (Skull/Kick/Drill/Swim)4×50 Kick4×50 Drill/Swim by 254×25 Build Main Set:4×100 (75 Stroke/25 Free) +204×100 (50 Stroke/50 Free) +154×100 (25 Stroke/75 Free) +102×200 Stroke or IM4×100 Free +54×100 Stroke or IM descend 1-4 +204×50 EZ Stroke/Free
  • Monday February 27, 2023 - 10 minute warm-up 12 x 50: 4 swim, 8 alternate kick swim by 50 2 Rounds . 300 moderate+20 100 fast cruise . 200 moderate +20 100 fast cruise . . 100 moderate+20 100 fast cruise 8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Evens easy swim down
  • Saturday February 25, 2023 - 10 minute warm-up 12 x 50: 4 free, 4 stroke Down free back, 4 Pull 6 x 50 kick 8 x 125: Odds IM double up on your choice of stroke; evens free 8 x 75 odds stroke, evens fly-back-breast 8 x 25 Fast/ easy swim down
  • Weekly Email – 2/24 - Hello MVMers, MVM Budget: Once a year the membership votes on the MVM budget. See attached if you’d like to review it.. The vote is informal and will happen tomorrow morning at the start of the 8am practice. Apologies for the last minute notice. We will take a vote from whomever swims that practice. No... Read More ›
  • Wednesday, February 22, 2023 - Long distance day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×50 Drill4×75 Kick/Drill/Swim by 25 Main Set:2×500 +303×200 Des 1-3 +20300 +30 Good effort100 EZ
  • Tuesday, February 21, 2023 - Stroke day with Flo Warm-up:10 minutes of free swimming6×100 (50 Drill/50 Swim)6×100 (50 Kick/50 Swim) Main Set:8×25 Stroke 2 fast-ish/2 EZ +10100 Free recovery6×50 Stroke 2 on +30, 2 on +20, 2 on +10100 Free recovery4×50 Kick100 Free recovery2×100 Stroke +20100 Free recovery200 Stroke FAST – This is the focus of the workout100 Free recoveryNx50... Read More ›
  • Monday, February 20, 2023 - 10 minute warm-up 8 x 75 odds free, evens fly-back-breast 4 x 75 kick 2 Rounds: . 300 Moderate . 100 up tempo . 200 Moderate . 100 up tempo . 100 Moderate . 100 up tempo 300 swim down
  • Weekly Email – 2/18 - Hello MVMers, Holiday Hours: This coming Monday, February 20th is President’s Day. We will have holiday hours – 6am, 7am and 8am. New MVM Event: March is Give (back) to the Community month or GTTC month. Donate blood and you will receive a custom MVM swim cap and ten points for the February Fitness Challenge.... Read More ›
  • Saturday February 18, 2023 - 10 minute warm-up 6 x 100: 100 Free, 100 IM, 2 x 50 Free, 2 x 50 IM, 4 x 25 Free, 4 x 25 IM 8 x 50 Kick Choice 8 x 50 Drill, mix in some stroke 16 x 50 Alternate Stroke and Free 8 x 25 Sprint Kick 8 x 25 Fast/... Read More ›
  • Friday, February 17, 2023 - Sprint day with Flo Warm-up:10 minute free warm-up4×50 odds Kick/Evens Drill4×50 odds Drill/Evens Swim Main set (2 rounds):2×100 +10 one stroke/one Free4×50 +10 2 Stroke/2 Free8×25 FAST/EZ (round 1 Kick, round 2 Swim)4×50 on +10/+5/0/-550 EZ2×100 one on +5/-550 EZ
  • Tuesday, February 14, 2023 - Happy Valentine’s day. Stroke day with Flo Warm-up:300 every 3rd non Free4×75 Kick/Drill/Swim4×50 Kick4×50 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 EZ200 or 100 Stroke FAST for time100 Free EZ
  • Monday, February 13, 2023 - 10 minute warm up 6 x 100 alternate swim and kick by 100 5 rounds . 200 free . 100 IM . 50 sprint 5 x 100 Free ascend fast to slow 300 swim down
  • Saturday, February 11, 2023 - 10 minute warm-up 8 x 50: 2 Swim, 4 drill, 2 swim 2 Rounds 4-3-2-1 1: 400 IM, 300 kick, 200 Free, 100 stroke 2: 400 Free, 300 IM, 200 kick, 100 Free 300 swim down
  • Friday, February 10, 2023 - Sprint day with Flo Warm-up:10 minute free swimming6×50 Drill6×50 Kick Main set:4×100 +58×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ8×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ 1×50 SUPER SONIC FAST on 2 minutes2×25 SUPER SONIC FAST on 1 minute100 EZ
  • Weekly Email – 2/9 - Hello MVMers, February Fitness Challenge: The February Fitness Challenge is in full swing. If you want to participate there are cards in the office. Take one, put your name on it and start recording points for swimming workouts and pulling covers. Those points will turn into MVM Bucks you can use at our Auction in... Read More ›
  • Tuesday, February 7, 2023 - Stroke day with Flo Warm-up:10 minute of free swimming300 every 3rd non free4×50 Kick/Swim by 25 Main Set:4×100 Stroke Des +20 Extra 10s rest after 3rd to go FAST on 4th50 EZ4×100 Free +5 50 EZ6×50 Kick odds Free/Evens non Free6×50 Drill odds Free/Evens non Free2×200 Stroke +4050 EZ2×200 Free +1050 EZ4×75 (25 FAST Stroke/50... Read More ›
  • Monday February 6, 2023 - 10 Minute warm-up 8 x 75 done a 2 rounds: 1. All moderate, 2. 2 moderate 1up-tempo 3. 1 moderate 2 up-tempo 4. All up-tempo 200 moderate, 2x 100 up-tempo 200 moderate, 4 x 50 up-tempo 200 moderate, 8 x 25 up-tempo 200 moderate, 1 x 100 up-tempo 200 moderate, 2 x 50 up-tempo 200... Read More ›
  • Saturday, February 4, 2023 - 10 minute warm-up 300 Free: kick-drill-swim by 25; 200 IM, 100 Build 3 rounds of 300, 200, 100 #1 kick. drill,. Kick #2 IM. Free. Choice #3 Free,. 8×25 ,. Choice 300 swim down
  • Friday, February 3, 2023 - Sprint day with Flo Warm-up:10 minutes of free swimming6×50 odds Kick, evens Swim6×50 odds Drill, evens Swim4×25 Build Main Set:4×50 Des +10 (1st 50 sprint 12.5 y, 2nd 50 sprint 25 y, 3rd 50 sprint 37.5 y, 4th all out) 50 EZ2×200 Free (mid 100 uptempo) +104×50 Kick Des +1050 EZ2×200 Free (mid 100 uptempo)... Read More ›
  • Weekly Email – 1/31 - Hi MVMers, news of the week: February Fitness Challenge: The February Fitness Challenge starts tomorrow! For those who don’t know what it is, here’s the explanation: during the entire month of February you have a chance to accumulate points. You get a point for every 15 minutes you swim in a workout with a maximum... Read More ›
  • Tuesday, January 31, 2023 - Stroke day with Flo Warm-up:10 minute free swimming4×100 (Skull/Kick/Drill/Swim) by 254×50 Kick4×50 Drill4×50 Swim Main Set:6×100 +20 odds Non Free/Evens Free Descend on the non free4×50 Kick8×50 +15 odds Non Free/Evens Free 6×50 Drill16×25 odds Non Free FAST/Evens Free200 EZ Free
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