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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!

  • Workout for Thursday, February 21, 2019 - Thursday, February 21, 2019 In every IM, there are Turns Turns Turns… with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim freestyle, breathing 25 left side/25 right side/50 every 3rd stroke twice through #2  IM.  Drill Fly and Back, Kick Breast and Free #3  IM.  Kick Fly and Back,... Read More ›
  • Workout for Saturday, February 16, 2019 - Saturday, February 16, 2019 Sneaking those 200s of nonfree, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) One each stroke 4×75 rotating IM on your 100 cruise interval 4×50 kick, build One each stroke 4×25 swim, build One each stroke (1000/1600) Main set: 1×200 nonfree on cruise+40... Read More ›
  • Workout for Friday, February 15, 2019 - Friday, February 15, 2019 Sprinting with Fins is FUN! With Chris, Griff and Tina Warm up: 600 choice (600/600) Drill set: 1×150 swim, max DPS (50 free/50 nonfree/50 choice of stroke) 1×150 kick, choice of strokes 1×150 drill (50 free/50 nonfree/50 choice of stroke). Choice of drills 6×25 swim, choice of stroke Odds: max DPS... Read More ›
  • Workout for Saturday, January 9 - Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free... Read More ›
  • Workout for Friday, February 8 - Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill   6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2... Read More ›
  • Workout for Friday, January 31 - Warmup: Swimmers’ Choice [600] Drill Set: 4×50 free   (odds: DPS, evens: catch-up) 200 IM stroke drill by 50s 4×50 free (odds: DPS, evens: build) [600/1200]   Main Set: Part I 6×25 FAST on 50 cruise interval 50 recovery 4×50 FAST on 100 cruise interval 50 recovery 2×75 FAST on 100 cruise interval +20 50... Read More ›
  • Tuesday, January 29 - The Power of Three! We’re going to do sets of 3 – and we’re going to power through them! Warm-up  2 x 100 kick/swim by 25  6 x 50  odds: short axis drill, evens: long axis drill  4 x 25 – Build your choice of stroke Main Set  3 x 200  + 25  (1: IM,... Read More ›
  • Workout for Sunday, January 27, 2019 - Sunday, January 27, 2019 About that 1650 thing… with Chris warm up: 600 choice (600/600) drill set (sort of) 11×150, with 15 sec rest #1-2 swim, descend 1-2 #3 kick #4-5 swim, descend 4-5 #6 kick #7-8 swim, descend 7-8 #9 kick #10-11 swim, descend 10-11 (1650/2250) main set (if you want to think of... Read More ›
  • Tuesday 1/22/2019 - Theme: You really CAN swim 100 fly (and back and breast)!! Warm-up  100 Freestyle – Stretch out!  6 x 25 Breatstroke (odds Drill, evens Swim)  6 x 25 Backstroke (odds drill, evens swim)  6 x 25 Fly (odds drill, evens swim) 100 Freestyle – Stretch out! Main Set  Round 1 : Fly  4 x 25... Read More ›
  • Workout for Sunday, January 20, 2019 - Sunday, January 20, 2019 Pressing pace on distance with Chris warm up: 600 choice (600/600) drill set: 3×500 #1  every 3rd length kick #2  every 3rd length rhythm drill #3  breathe 25 left side/25 right side/50 every 3rd stroke Focus on balance and stroke symmetry during the drill (1500/2100) main set: 4×200 on cruise 1×100... Read More ›
  • Workout for Saturday, January 19, 2019 - Saturday, January 19, 2019 Stroke work and perfect freestyle, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) one each stroke, choice of drills 4×25 swim build one each stroke (600/1100) main set: 5×100 on cruise+25 sec odds free with perfect technique, evens nonfree break 30 sec 1×50... Read More ›
  • Sunday January 13, 2019 - It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550  +40  – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x... Read More ›
  • Saturday Jan. 5, 2019 - Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –... Read More ›
  • Sunday, January 6, 2019 - Sunday, January 6, 2019 Mini sets for distance day, with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 2×100 (50 kick/50 drill) 8×25–2 each stroke odds drill, evens swim 2×100 (50 kick/50 drill) 4×50 Golf on cruise+10 sec Better your scores from the first round (1000/1600) main set: Part 1:... Read More ›
  • Workout for Friday, January 4, 2019 - Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST... Read More ›
  • High Intensity Workout 12/28/2018 - Warm-up  4 x 75 : swim/kick/drill by 25s  4 x 50 : odds are long-axis drill, evens are short-axis drill  4 x 25 : work on streamlines off the wall Main Set If you do this right – this can be one of the most challenging workouts you’ll ever do – and you’ll feel great... Read More ›
  • Cowboy Christmas Workout – 12/25/2018 - Warm-up “What do you call a frog that wants to be a cowboy? Hoppalong Cassidy”  2 x 200 @10 Paces (like a duel at high noon!) 10 strokes EZ, 10 Strokes Uptempo, 10 Strokes Drill – repeat for full 200 6 x 25 Skedaddling (Push off the wall like you need to get out of... Read More ›
  • Workout for Sunday, December 16, 2018 - Big distance at lower intensity, with Chris warm up: 600 choice (600/600) drill set: 4×200 #1  50 swim/50 kick #2  50 single arm drill/50 swim #3  50 rhythm drill/50 swim #4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke The focus of the drill set is stroke balance and symmetry... Read More ›
  • Saturday,December 15, 2018 - There’s HOW much kicking in this workout? with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 freestyle Golf on cruise+10 sec 4×100 (50 kick/50 drill), one each stroke 8×25 swim, two each stroke second one in each pair faster than the first. (800/1400) Main set: 1×400 free, every 4th length kick 4×100... Read More ›
  • Sunday December 9 - Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50  +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10  work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off... Read More ›
  • Holiday Party Slide Show and Photo -
  • Workout for Friday, November 30, 2018 - Friday, November 30, 2018 Speedwork for (good) form’s sake, with Chris, Griff, and Tina   Warmup:  600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×100 (25 kick/50 drill/25 swim) #1 free, #2 nonfree.  Choice of drills 3×50 freestyle Golf on cruise+10 sec 4×25 swim, build Odds free, evens nonfree (750/1350)  ... Read More ›
  • Workout for Thursday, November 29, 2018 - Thursday, November 29, 2018 Recovery stroke work with Chris and Kate Warm up: 600 choice (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 4×75 (25 kick/25 drill/25 swim) One each stroke (900/1500)   Main set: 1×200 IM, kick the 50 of your worst stroke 8×25 of... Read More ›
  • Workout for Sunday, November 25, 2018 - Building the heat to distance, with Chris warm up: 600 choice (600/600) drill set: 1×100 swim, max DPS 3×50 kick, descend 1-3 1×100 swim, max DPS 3×50 single arm drill focus on stroke symmetry and balance 1×100 swim, max DPS 3 x 50 rhythm drill focus on stroke symmetry and balance (750/1350) Main set: 3×300... Read More ›
  • Workout for Sunday, November 3, 2018 - Sunday, November 3, 2018 Tripping with LSD (Long Slow Distance), with Chris warm up: 600 choice (600/600)   drill set: 4×100 free (25 kick/50 drill/25 swim max DPS) 4×50 freestyle Golf on cruise+10 sec (600/1200)   main set: This is a low intensity set.  Rather than hammering your way through this, the focus is on... Read More ›
  • Workout for Saturday, November 2, 2018 - Saturday, November 2, 2018 Tightening up nonfree, with Chris and Kate warm up: 600 choice (600/600)   drill set: 4 rounds of: 1×25 kick 1×50 drill 1×75 (25 kick/25 drill/25 swim) 4×25 swim on cruise+10 sec, build One round each stroke (1000/1600)   Main set: 4×100 nonfree on cruise+30 sec, descend 1-4 1×200 free, breathing... Read More ›
  • Workout for Friday 11/2/2018 - Acknowledgement: This workout was adapted from one of Trey Taylor’s High Intensity Workouts on US Masters Swimming site. See here for more of Trey’s work. Warm-up 5 x 100 SKIDS (Swim, Kick, IM, Drill, Swim – 1 x 100 of each) 4 x 50 Descending 10s rest Main-Set You can think of this workout as... Read More ›
  • Workout for Sunday, October 28, 2018 - Sunday, October 28, 2018 Pushing the pace and relaxing back into rhythm, with Chris   Warm up: 600 choice (600/600)   Drill set: 4×200 #1  50 single arm drill/50 swim max DPS #2  50 kick/50 swim max DPS #3  50 single arm drill (a different one than before)/50 swim max DPS #4  50 rhythm drill/50... Read More ›
  • Workout for Wednesday 10-31-2018 - Happy Halloween – Hope you enjoy today’s SPOOKTACULAR workout! Warm-up  Monster Mash! 3 x 100 odds: 5 strokes freestyle + 3 dolphin kicks, repeat for 100 yds events: reverse that – 5 dolphin kicks + 3 strokes freestyle for 100 yds  Diggin’ your own Grave: 4 x 25 – swim “downhill” (to your grave!) Main-Sets... Read More ›
  • Workout for Tuesday, Oct 23, 2018 - Warm-up 2 x 100 : take 5 strokes freestyle, go underwater do 3 dolphin kicks – repeat for 100m 4 x 75 : Reverse IM Order Kick/Drill/Swim by 25 4 x 25: Choice of Stroke – work on streamlines Main Set: IM-Mania! 4 Rounds:  200 IM + 30  100 IM + 20 (This is a... Read More ›
  • Sunday October 21, 2018 - Drill 4 x 100 25 scull/25 kick/25 fist drill/25 swim [400 meters] 400-300-200-100-100-200-300-400-400-300-200-100-100-200-300-400 400s freestyle + 15 300s on cruise 200s = 4 x 50 non-free +20 100s underwater dolphin off wall drill 1st wall, 2 kicks 2nd wall, 2 kicks 3rd wall, 4 kicks 4th wall, 6 kicks [4000/4400]
  • Hi, I’m Misa. - I joined MVM as a swimmer seventeen years ago (I know. Holy shirt.) and have been coaching on and off for nearly sixteen of those years. I’ve been on a hiatus from coaching for a couple of years, but now I’m back and excited to be on deck again! 1
  • Workout for Friday, October 12, 2018 - Friday, October 12, 2018 Sprint smarter, not harder, with Chris and Tina   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 6×50 (25 drill/25 swim) Choice of strokes and drills.  Just make sure you’re ready to crank up the speed. (600/1200)   Main set: 1×150 (50 kick/50 drill/50 swim max... Read More ›
  • Sunday October 14, 2018 - This workout is designed for a 90 minute session Drill Set 3 x 100 25 scull/25 kick/25 fist drill/25 swim 3 x 100 IM – #1 kick/drill each 25 – #2 drill/swim each 25 – #3 DPS swim [600 meters] Main Set – I Love 200s As the sets become shorter and the rest increases... Read More ›
  • Tuesday September 18, 2018 - Drill 4 x 75  K/D/S – choice 4 x 50 D/S – choice 4 x 25 Swim – IM order [600]  4 rounds 4 x 50 stroke + 30 200 IM + 30 200 free use 4 x 50 to focus on a single stroke – do not swim as broken 200 IM round 1 – stroke... Read More ›
  • Workout for Friday, September 14, 2018 - Friday, September 14, 2018 Driving towards a fast finish with Chris, Kate and Tina Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim 50 free/50 nonfree/50 free/50 nonfree #2  50 swim choice/50 kick/50 swim choice/50 kick #3  50 drill free/50 swim free/50 drill free/50 swim free #4  50 drill nonfree/50 swim nonfree/50 drill... Read More ›
  • Workout for Friday, September 7, 2018 - Friday, September 7, 2018 Easing into high intensity speed work with Chris, Kate and Tina Warm up: 600 choice (600/600)   Drill set: 5×100 #1  100 swim #2  25 kick/75 swim #3  50 kick/50 swim #4  75 kick/25 swim #5  100 kick 4×75 swim or drill #1  75 free #2  25 nonfree/50 free #3  50... Read More ›
  • Workout for Thursday, September 6, 2018 - Thursday, September 6, 2018 Relaxed intervals, longer distances, and a chance to focus, with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 1×100 (50 kick/50 drill) freestyle 1×25 free, max DPS 1×100 (50 kick/50 drill) breast 2×25 max DPS #1  free #2  breast 1×100 (50 kick/50 drill) back 3×25 max DPS... Read More ›
  • Workout for Wednesday, August 29, 2018 - Wednesday, August 29, 2018 Variations on Monday’s theme—distance style, with Chris, Ryan and Tina Warm up: 600 choice (600/600)   Drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 (25 kick/50 drill/25 swim max DPS) Odds:  drill is single arm drill Evens:  drill is rhythm drill (600/1200)   Main set: Two rounds of: 3×200... Read More ›
  • Workout for Thursday, August 22, 2018 - Thursday, August 23, 2018 Off the hammer a bit, with a chance to focus on some technical stuff of your choice, with Chris and Kate Warm up: 600 choice (600/600)   Drill set: 4×200 #1  freestyle, breathing 25 to the left/25 to the right/50 every 3rd stroke #2  200 IM kick #3  200 IM drill #4 ... Read More ›