Past Workouts – MVM

  • IM workout, Tues. 10/15/19 - Drill set: 4 x 50 kick – 1 each stroke +30 200 free 4 x 50 drill – 1 each stroke +25 200 n-f, free by 50s 800 Main set: Rd #1 – 4 x 75  50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15 100 free  15 sec rest 1... Read More ›
  • Workout for Friday, October 11, 2019 - Ah, speed work, with Chris, Liz and Kate Warm up: 600 choice (600/600)   Drill set: 3×50 free golf on cruise+10 sec 4×75, choice of strokes Odds:  50 kick/25 swim Evens:  50 drill/25 swim 6×25, choice of strokes Odds:  max DPS Evens:  build to uptempo (75% effort) pace (600/1200)   Main set: 4×50 on cruise+15... Read More ›
  • Workout for Thursday, October 10, 2019 - Truly Nifty Fifties (n*(n+1)/2 of them, in fact.  n=10, by the way.), with Chris and Chris Warm up: 600 choice (600/600)   Main Set: 10×50 Free on cruise+10 sec Descend 1-4 Descend 5-7 Descend 8-9 Hold 10. 4, 7, 9, 10 should all be a the same uptempo pace   9×50 in 3 rounds of... Read More ›
  • Non-free workout, 10/8/2019 - Drill set: 4 x 125 IMO – scull-drill-swim-kick-swim 6 x 50 Odds: n-f DPS, one each stroke, Evens: free build 800 Main set, 4 rounds: 200 n-f or IM, moderate DPS +30 100 free up-tempo on C 4 x 25 descend to fast +25 (IMO by round) 50 easy 1800/2600 Kick set: 4-8 50s –... Read More ›
  • Workout for Saturday,October 5, 2019 - A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Freestyle Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25 nonfree odds max DPS, evens build to uptempo (800/1400) main set:... Read More ›
  • Non-free workout, Tues 10/1/19 - Drill set: 200 free 4 x 50 kick – 1 each stroke +30 200 n-f, free by 50s 4 x 50 drill – 1 each stroke +25 200 75 n-f, 25 free 4 x 50 swim – 1 each stroke +20 1000 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25... Read More ›
  • Workout for Thursday, September 26, 2019 - Tight intervals on the nonfree with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 free, every 3rd length kick 4×75 #1 75 kick #2 25 free/50 kick #3 50 free/25 kick #4 75 free 4×75  #1 75 nonfree drill #2 25 free/50 nonfree drill #3 50 free/25 nonfree drill #4 75 free... Read More ›
  • Workout for Saturday, September 21, 2019 - Working on your 200s with Chris and Misa warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, choice of nonfreestyle strokes 1×300 swim, every 3rd length nonfree 4×50 on cruise+15 sec (25 easy free/25 nonfree build) (1000/1600) main set: 4×50 nonfree on cruise+20 sec, even pace if you’re doing... Read More ›
  • Non-free workout, Tues 9/24/2019 - Drill set: 1 x 100 kick IM 1 x 200 IM drill 1 x 100 free, pull 4 x 50 odds: LAD, evens SAD 600 Main set: 200 free 200 non-free 2 x 100 non-free 200 free 2 x 100 non-free 6 x 50 non-free 200 free 6 x 50 non-free 6 x 25 non-free... Read More ›
  • Non-free workout, 9/17/2019 - Drill set: 100 IM kick 200 IM kick/drill by 25s 200 IM drill/swim by 25s 100 free DPS 600 Main set: 1 x 400 IM or 4 x 100 continuous IMs 1 x 200 IM, moderate +30 4 x 50 non-free choice, fast +30 50 easy 1 x 200 IM, moderate +30 4 x 50... Read More ›
  • Workout for September 10, 2019 - Drill set: 300 IM – scull, drill, swim 8 x 50 – 2 each stroke, kick-swim 700 Main set, 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2350 4 x 100 IM odds: kick short axis strokes evens: kick long... Read More ›
  • Workout for Sunday, September 8, 2019 - Managing pace on 1500s with Chris warm up: 600 choice (600/600) drill set: 6×100 odds: 50 scull/50 dingle arm or rhythm drill evens:  50 kick/50 swim max DPS (600/1200) main set: 1×800 1×400 1×200 1×100 take 30-60 sec rest between each one.  Increase pace/tempo as the distances get shorter.  You should probably start the 800... Read More ›
  • Workout for Sunday, September 1, 2019 - Yeah, it’s distance day with Chris, so do a good job managing your pace. warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/ 25 swim evens:  50 single arm drill/25 swim 4×75  odds:  25 kick/50 swim evens:  25 rhythm drill/50 swim 8×25 swim odds:  breathing to the left side evens:  breathing to the... Read More ›
  • Workout for Saturday, August 31, 2019 - Nonfree with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25, 2 each stroke odds:  maximum DPS evens:  build (800/1400) main set: 1×200 nonfree on cruise+30 sec 2×100 nonfree on cruise+25 sec 1×300 free, every 3rd length kick 2×100 nonfree... Read More ›
  • Workout for Saturday, August 24, 2019 - Focusing on turns, transitions and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×200 IM odds:  drill the fly and breast, kick the back and free evens:  kick the fly and breast, drill the back and free 8×25, 2 each stroke odds:  maximum distance per stroke... Read More ›
  • Workout for Wednesday, August 21, 2019 - Holding pace as the heat comes on, with Chris, Misa and Liz warm up: 600 choice (600/600) drill set: 4×75 odds:  25 scull/50 swim max DPS evens:  50 kick/25 swim 4×50  odds:  single arm drill evens:  rhythm drill 4×25 swim build to fast (600/1200) main set: 1×200 on cruise+15 sec 1×600 at cruise pace rest... Read More ›
  • Workout for Wednesday, August 14, 2019 - Maintaining pace on a tighter interval, with Chris, Misa and Tina warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/25 swim evens:  50 drill/25 swim 4×50 golf on cruise+10 sec 4×25 swim, build with over kick (600/1200) main set: 6×50 on cruise+10 sec, descend 1-3, hold 4-6 1×500 at pace of last three... Read More ›
  • IM workout, 8-13-2019 - Drill set: 4 x 50 kick, one of each stroke 100 free pull 4 x 50 drill, one of each stroke 100 free DPS 600 Main set: 200 fly/free by 25s +30 or +40 200 back/free by 25s +30 or +40 200 breast/free by 25s +30 or +40 200 IM 200 free 1000/1600 Indiana IM... Read More ›
  • Sunday Cruise – August 11 - 10 minute warmup Drill 4 x 100 swim/kick/drill/swim 4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead 4 x 25 freestyle with dolphin kick 4 x 25 catch up drill 4 x 25 fist drill [800 meters] 5 x 400 on cruise +20 [even pace... Read More ›
  • Non-free workout, 8/8/2019 - Warm up: 3 x 100 free, IM drill, free 3 x 75 kick 3 x 50 25 back/50 breast 3 x 25 1-2 fly, 3 easy free 750 Main set: 4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build pick any stroke and can do free or IM 600/1350 Four rounds:... Read More ›
  • Freestyle workout, 8/7/2019 - Drill set: 300 – every 3rd length over-kick 300 – every 3rd length non-free 600 Main set: 4 x 200 odds +15, evens -5 50 easy 850/1450 300 neg split 50 easy 6 x 50 -5 but go on +20 50 easy 700/2150 200 neg split 50 easy 4 x 50 -5 but go on... Read More ›
  • Workout for Saturday,August 3, 2019 - Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim), one each stroke 4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free) (900/1500) main set: 6×100 non free on... Read More ›
  • IM Workout, Tuesday 8/6/19 - Drill set: 4 x 150 kick, drill, swim by 50s, RIMO 600 Main set: Four rounds, IM order: 4 x 125 IM +40 4 x 25 fly +20 2 x 50 fly +30 50 easy 3000/3600
  • Workout for Wednesday, July 31, 2019 - Getting up to speed, quicker and quicker, with Chris, Liz and Misa 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 (700/1300) main set: 9×50 #1-2-3 on cruise+10 sec #4-5-6 on cruise+5 sec #7-8-9 on... Read More ›
  • Workout for Saturday, July 27, 2019 - A bit of relaxation after a hard set on Friday, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×50 drill , one each stroke 8×25, two each stroke odds:  max distance per stroke evens:  build (700/1300) main set: 1×200 IM, kick the butterfly leg 4×25 fly on... Read More ›
  • Workout for Wednesday, July 24, 2019 - Focusing on the middle and second half of the race, with Chris, Misa, and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×100  odds:  25 scull/25 kick/25 scull/25 kick evens:  50 drill/50 swim 4×25 kick, build to fast 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×600, moderate even pace 1×600, broken as... Read More ›
  • Workout for Wednesday, July 17, 2019 - Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom 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, build 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×800, moderate but even pace 6×100 #1 on... Read More ›
  • Sunday July 7, 2019 – Fun & Confidence - Warm-up 4 x 75 -> 50 kick/25 swim 4 x 50 – Drill 4 x 25 Swim Build Main Set The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should  naturally swim faster. Don’t force it – but... Read More ›
  • Workout for Saturday, June 29 - 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 Wednesday, June 26, 2019 - Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke) 4×25... Read More ›
  • Workout for Friday, June 27 - 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 ›
  • Workout for Sunday, June 23, 2019 - Stepping down distance and stepping up pace with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) odds:  drill is rhythm drill evens:  drill is single arm drill 4×25 swim build (700/1300) main set: 1×400 moderate pace 1×800 negative split 1×300 moderate pace 1×600 negative split,... Read More ›
  • Workout for Saturday, June 22, 2019 - Patterns within patterns stroke and IM work, with Chris and Kate Warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×100 IM odds:  Kick fly/drill back/kick breast/drill free evens:  Drill fly/kick back/drill breast/kick free 8×25, 2 each stroke odds:  swim max DPS evens:  build (900/1500) main set: 2×200 on cruise+30 sec... Read More ›
  • Workout for Friday, June 21, 2019 - Adding to a sprint, with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×75  odds:  50 kick/25 swim evens:  50 drill/25 swim choice of strokes and drills 4×25 swim, build choice of strokes (850/1450) main set: Fins and lots of kicking are good things today. part... Read More ›
  • Workout for Wednesday, June 19, 2019 - working up to a distance pace, with Chris, Griff and Tina warm up: 600 choice (600/600) drill set: 3×100 (25 scull/50 kick/25 swim) 4×75 (50 drill/25 swim) 1×300 swim, every 3rd length nonfree (900/1500) main set: 1×200 on cruise+5 sec, steady moderate pace 2×100 on cruise+10 sec, faster pace than the 200 1×400 at the... Read More ›
  • Workout for Sunday, June 16, 2019 - Big distance with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 scull/25 kick/25 drill/25 swim) (400/1000) main set: 1×1000, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×800, negative split 1×100 (25 scull/25 kick/25 drill/25 swim) 1×600, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×400, negative split 1×100... Read More ›
  • Workout for Wednesday, June 12, 2019 - Distance in hot water, with Chris, Misa and Chris L. The water temperature is 84 degrees today.  You might want to shift your focus from hammering to thinking good technique instead.  Pay attention to your hydration levels and how you feel in the water.  Break as you need to. warm up: 600 choice (600/600) drill set:... Read More ›
  • Workout for Sunday, June 9, 2019 - Sunday, June 9, 2019 Holding pace through the distance, your choice of old school or new school, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  25 scull/50 kick evens:  swim, breathing 25 left side/25 right side/25 bilaterally 4×50 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4... Read More ›
  • workout for Saturday, June 8, 2019 - IM Crazy! with Chris and Kate warm up: 600 choice (600/600) drill set (sort of): 1×300 freestyle 4×50 kick on cruise+30 sec 1 each stroke in IM order 1×300 (50 free/25 non free) 4×50 drill on cruise+25 sec 1 each stroke in IM order 1×300 (25 free/50 non free) 4×50 swim, max DPS on cruise+20... Read More ›
  • Workout for Wednesday, June 5, 2019 - Wednesday, June 5, 2019 Pushing cruise pacing for longer swims with Chris, Misa and Griff   Warm up: 600 choice (600/600)   Drill set: 4×150 Odds:  75 kick/50 single arm drill/25 swim Evens:  25 kick/50 rhythm drill/75 swim (600/1200)   Main set: 1×400 moderate pace Rest 1 minute 4×100 on cruise+5 sec, descend 1-4 And... Read More ›
  • Sunday June 2, 2019 - Warm Up 2 x 50 loose wrist drill 50 fist drill 50 catchup drill 50 swim [400 meters] All the following on cruise +15 100 200 – 100 300 -200 -100 400 – 300 – 200 – 100 [2000/2400] Optional 6 x 50 kick 500 -400 -300 – 200 – 100 [1500/3900-4300]
  • Workout for Monday, May 27, 2019 - Monday, May 27, 2019 Working the aerobic threshold with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×300 (50 drill/25 swim) drills are choice of single arm and rhythm drill 4×50 freestyle Golf on cruise+10 sec (800/1400) main set: 1×200 on cruise+5 sec 1×100 on cruise 1×200... Read More ›
  • Workout for Saturday, May 25, 2019 - Saturday, May 25, 2019 Checking out all the strokes with Chris and Kate 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) one each stroke 4×25 swim, build one each stroke (700/1300) main set: 1×300 free 4×50 best nonfree stroke on cruise+20 sec, descend 1-4... Read More ›
  • Workout for Sunday, May 12, 2019 - Sunday, May 12, 2019 Using your legs on distance swims with Chris   Warmup: 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 8×50  Odds:  kick Evens:  single arm or rhythm drill 8×25 Odds:  max DPS Evens:  build (1200/1800)   Main set: 1×800, max DPS... Read More ›
  • Workout for Saturday, May 11, 2019 - Saturday, May 11, 2019 Sneaking in some intensity with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 4×50 free on cruise+5 sec, descend 1-4 4×125 IM #1  25 fly kick/25 fly drill/25 back/25 breast/25 free #2  25 fly/25 back kick/25 back drill/25 breast/25 free #3  25 fly/25 back/25 breast kick/25 breast... Read More ›
  • Workout for Friday, May 10 - Warmup: Swimmers’ Choice [600] Drill Set: 4×75 scull-drill-DPS 4×50: 25 build to FAST turn, 25 easy 4×25 half FAST, half easy [600/1200] Main Set: 5×100 @ +30 DPS @+20 75 DPS -25 FAST 50 DPS-50 FAST 25 DPS-75 FAST, take an extra 50 easy 100 FAST 5×100 @ +30 DPS 25 FAST-75 DPS 50 FAST-50... Read More ›
  • Workout for Sunday, May 5, 2019 - Building pace with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×200 (50 single arm drill/50 swim/50 rhythm drill/50 swim) 4×25 swim build to uptempo (600/1200) main set: 1×800 moderate pace 8×50 on cruise+5 sec.  Hold cruise pace 1×600 at the pace of the cruise+5 second 50s 8×50 on... Read More ›
  • Workout for Saturday, May 4, 2019 - May the 4th be with you!  With Chris and Kate warm up: 600 choice (600/600) drill set: 8×100 odds:  50 kick/50 drill evens:  50 drill/50 swim max DPS do one pair each stroke in reverse IM order (800/1400) main set: 1×400 free 4×25 nonfree on cruise+15 sec 1×300 free 4×50 nonfree on cruise+20 sec 1×200... Read More ›
  • Workout for Friday, May 3 - Warmup: Swimmers’ Choice [600] Drill Set: 200 IM Kick/Drill 4×25 FAST kick 4×25 swim build @ +15 200 IM Drill/Swim [600/1200] Main Set: 2x: 16×25 (repeat the following 4x): 1. build kick @ 15 sec rest 2. FAST kick @ 15 sec rest 3. FAST swim 4. easy 50 FAST 50 easy [1000/2200] Dessert: 4×100... Read More ›
  • Workout for Tuesday, April 30, 2019 - Tuesday, April 30, 2019 An Auld Chestnut with Coaches Chris   Warm up: 600 choice (600/600)   Drill set: 4×75 #1  75 swim #2  25 kick/50 swim #3  50 kick/25 swim #4  75 kick 4×75 Drill, Rotating IM #1  25 Fly/25 Back/25/Breast #2  25 Back/25 Breast/25 Free #3  25 Breast/25 Free/25 Fly #4  25 Free/25... Read More ›
  • Workout for Sunday, April 21, 2019 - Picking your spots on distance races with Chris warm up: 600 choice (600/600) drill set: 4×100 odds:  50 kick/50 single arm drill evens:  50 rhythm drill/50 swim max DPS focus on core engagement and rotation 8×25, build to strong uptempo pace 10×50 swim on cruise+10 sec odds:  max DPS evens:  uptempo pace (1100/1700) main set:... Read More ›
  • Workout for Saturday, April 19 - Warmup: Swimmers’ Choice [600] Drill Set: 6x50 odds short axis drill; evens long axis drill200 IM kick/swim4x25 build [600/1200] Main Set: 4x125 IM 8x50 free odds @ c, evens @ +5 8x75 rotating IM @ +15 5x100 freestyle: odds @ +5, evens @ +c 16x25: 4 each stroke; odds fast kick, evens swim @ +20... Read More ›
  • Workout for Friday, April 19 - Warmup: Swimmers’ Choice [600] Drill Set: 300 RIMO: kick/drill/swim 4×50 free @ +5 4×25 build, choice of stroke [600/1200] Main Set: 4x the following sequence 2x 25 FAST kick @ 50 interval 50 build to 80% @ +20 2×25 FAST swim @ 50 interval 25 DPS @ 50 interval 50 FAST swim 25 easy [1000/2200]... Read More ›
  • Friday 4/12/2019 - Warm-up  2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)  2 x 75 kick/drill/swim by 25  4 x 50 odds: short axis drill, evens: long axis drill Extended Warm-up  16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise Main Set ... Read More ›
  • Workout for Sunday, April 7, 2019 - Sunday, April 7, 2019 A crash course in USRPT, with Chris   Warmup: 600 choice (600/600)   Drill set: 4×150 (25 scull/50 kick/50 drill/25 swim max DPS) 4×50 golf on cruise+10 sec 4×25 swim build (900/1500)   Main set: 2×500 free #1  get your stroke rhythm dialed in #2  get your time Take your 500... Read More ›
  • - Warmup: 600 easy swimming [600] Drill Set: 6×50 Odds DPS; Evens kick 200 IM stroke drill/swim 4×25 build swim [600/1200] Main Set: 8×100 odds free @+5, evens stroke @+15 4×50 freestyle, odds @c, evens @+10 2×25 sprint kicking @+20 4×100 odds free @+5, evens stroke@+15 2×50: free odds @c, evens @+5 8×25 fast kicking 2×100... Read More ›
  • Workout for April 5, 2028 - Warmup: 600 Choice [600] Drill Set: 3×100 kick-scull-drill-swim 4×50 drill-swim 4×25 Build [600/1200] Main Set: Part I: 3 sets of 4×50; 100 easy after each set of 4×50 4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60) 4×50 arms = 100% effort,... Read More ›
  • Workout for Sunday, March 31, 2019 - Working on holding the pace, with Chris warm up: 600 choice (600/600) drill set: 4×150 (50 swim/50 kick/50 drill) odds:  drill is single arm drill evens: drill is rhythm drill focus on balanced stroke and rotation 4×50 swim Golf on cruise+10 sec 4×25 swim with uptempo overkick (900/1500) main set: 5×100 free #1 on cruise... Read More ›
  • Workout for Friday, March 29 - Warmup: Swimmers’ Choice [600] Drill Set:  4×75 kick-drill-swim 4×50 Golf 4×25 build [600/1200] Main Set: 2 rounds: 4×25 FAST kick @ 50 cruise interval 4×25  FAST swim @ 50 cruise interval 50 easy swim, perfect technique 4×25 FAST kick @ 50 cruise interval 2×50 FAST swim @ 100 cruise interval 50 easy swim, perfect technique... Read More ›
  • 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 ›
  • Workout for Wednesday, August 22, 2018 - Wednesday, August 22, 2018 Consistent pacing work, with Chris and Ryan Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×200 (50 drill/50 swim/50 drill/50 swim) #1  drill is single arm drill #2  drill is rhythm drill Focus on left side/right side stroke balance and symmetry 4×25 swim build, working on... Read More ›
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