Past Workouts – MVM
Saturday October 31, 2026
10 minute warm-up Swim 6x 100 odds free, evens stroke/IM Pull 3 – 6 x 200 on cruise +10 press Outs: 6 x 50 with 2-5 press outs after each Oh no free 10 x 25 sprint odds evens easy 20 seconds rest Kick 6 x 50 Your choice of distance: 4 IMs
Friday, October 30, 2026
Sprint day with Flo – Last day for Paul K after 29 years swimming with MVM Warm-up:10 minutes of free swimming100 Drill (50 finger drag, 50 tap head)200 Pull2x100 +5 Main Set:6×25 +20 Odds fast, evens EZ100 (50 Kick/50 swim)6×50 +30 Odds fast, evens EZ100 (50 Kick/50 swim)6×75 +40 Odds fast, evens EZ100 (50 Kick/50…
Monday, October 26, 2026
10 minute warm-up 100 free, 200 reverse IM, 300 every 3rd non-free 4 x 100 on cruise +5, 3 x 100 on cruise, 2 x 100 on cruise+5, 100 hold pace 2 x 100 IM 3-4 x 200 pull c+10 8 x 25 kick Swim down
Friday, October 23, 2026
Sprint day with Flo – Non free is involved Warm-up:10 minutes of free swimming400 Free/Non Free by 100200 Kick100 Build by 50 Main Set – 4 rounds, 1 stroke per round:2×50 FAST +1 minute100 Free +204×25 FAST +40100 Free +20
Saturday, October 24, 2026
10 minute warm-up 8 x 75 odds free evens IM/stroke 6 x 50 kick 2 x 100 reverse IM 300 IM, 200 IM, 100 IM 4 x 50 sprint on cruise +1:00 3-4 x 200 pull on cruise +15 8 x 25 odds fast rest:30, evens recovery/regroup Swim down
Monday October 19, 2026
10 minute warm-up 300 every 3rd non-free, 200 reverse IM, 100 build 6 x 150 or 100: 2 rounds cruise +10, cruise +5, cruise 6 x 50 kick 100 build 2 – 4 x 200 pull 4 x 50 start fast, slow down
Saturday October 17, 2026
10 minute warm-up 5 x 100 odds free, evens IM 5 x 50 odds stroke, evens free 300 IM (or 3×100), 200 IM, 100 IM 6 x 50 kick 5 x 50 odds free, evens non-free 2-4 x 200 pull Swim down
Friday, October 16, 2026
Sprint day with Flo – it was more like a threshold with some sprinting involved Warm-up:10 minutes of free swimming100 Kick300 Pull200 DPS4x50 Drill Main Set:4×100 on cruise4x50 +40 1 EZ/2 FAST/1 EZ3x100 on cruise3x50 +40 1 EZ/1 FAST/1 EZ2x100 on cruise2x50 +40 1 EZ/1 FAST1x100 on cruise1x50 +40 FAST100 EZ 2xFUNS
Workout for Wednesday 10/14 6:30 pm
Wednesday 10/14 6:30 PM w Coach Misa 300 every 3rd length fav no free stroke 6×50 odds free, evens no free [600] 3 sets of 3×100 @+40, fav non free stroke, desc 1-3 Each set gets progressively faster [900/1500] 2-3 sets: 75 swim/drill/swim 75 swim/kick/swim 50 pull 50 uptempo 1 set free 1 set fav…
Monday October 12, 2026
10 minute warm-up 12 x 50 0dds long axis, evens short axis drill 4 x 100 on cruise, rest :30, 3 x 100 on cruise+5, rest :30, 2 x 100 on cruise, rest :30, x 100 6 x 50 kick 2 x 100 reverse IM 2 – 4 x 200 pull 12 x 25 fast/easy
Saturday October 10, 2026
10 minute warm-up 12 x 50 1-4 breast/free, 5-8 back free, 9-12 fly/free 3 x 200 pull on cruise+10, 3 x 100 pull on cruise Minute rest 4 x 50 sprint, rest 1:00 after each 6 x 50 kick 200 reverse IM, 200 free, 200 IM 12 x 25 fast/easy
Friday October 9, 2026
10 minute warm-up 6 x 100 odds free evens IM or non-free Increasing speed, rest :20 after each: 200, 150, 100, 50 Pattern: #1 and #2 build, rest :30; #3: all out, #4 recovery, rest :30 3 – 4 rounds of 4×50 2 – 4 rounds of 4 x 25 Swim down
Friday, October 2, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming4x100 Swim, Kick, Swim, Kick by 1004×50 Drill/Swim by 25 Main Set:1×100 +1050 FAST +302×100 +102×50 FAST +403×100 +103×50 FAST +1 minute100 EZ 50 SUPER SONIC 100 EZ12x25 Odds FAST N.F. evens EZ2xFUNS
Monday, October 5, 2026
10 minute warm-up 8 x 75 odds free, evens non-free 4 x 125 on cruise+10 6 x 75 on cruise 6 x 50 kick 2 x 100 IM 8 x 50 on cruise 10 x 25 fast, rest :10 Swim down
Saturday, October 3, 2026
10 minute warm-up 300 every 3rd non-free, 200 every other build, 200 drill/swim IM 3 x 100 IM cruise +15, 200 free , rest :30 4 x 75 fly-back-breast c+15, 200 free, rest :30 6 x 50 kick, 200 free, rest :30 300 pull, 200 pull, 100 build 12 x 25 fast/ easy
Monday, September 28, 2026
10 minute warm-up 300 every 3rd non-free, 200 drill/swim by 25, 100 build 5 x 100 on cruise, rest 30 sec 4 x 100 on cruise +5, 30 sec rest 30 every 3rd non-free 2 x 100 on cruise, 30 sec rest 1 x 100 good effort 4 x 75 kick 1 – 3 x…
Sunday, September 27, 2026
10 minute warm-up 6 x 50 odds free, evens non-free 500 on cruise+20 4 x 100 on cruise +5 Rest 30 seconds 300 negative split cruise+20 4 x 100 pull on cruise+5 500 faster 1st half 12 x25 fast/ easy
Saturday September 26, 2026
10 minute warm-up 8 x 75 odds free evens fly-back-breast 3 x 200 1. IM, 2 stroke/free. 3. Free 3 x 100 1. IM 2. Stroke/free 3. Free Masters Minute 3 x 50 sprint on 2:00: 1. Fly 2. Free 3. Favorite stroke 6 x 50 kick 2-4 x 150 pull cruise +10 12 x…
Friday, September 25, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming200 Swim200 Pull200 IM Stroke/Free by 25200 Drill4x50 Build +10 Main Set:2 rounds5x100:25 FAST/75 EZ +2050 FAST/50 EZ +3075 FAST/25 EZ +402×100 FAST +1 minute50 EZ1 minute of vertical kick50 EZ
Monday September 21, 2026
10 minute warm-up 8 x 75 odds free, evens stroke 2 rounds 5 x 100: cruise+10, c+5, cruise, cruise+5, cr+10, 45 sec rest 200 IM 3 – 6 x 50 kick 2 – 4 x 200 pull cruise+10
Saturday September 19, 2026
10 minute warm-up 6 x 75 odds free, evens stroke 5 x 50 1. Fly, 2. Free, 3. Back, 4. Free, 5. Breast 4 x 100 kick 3 x 200: 1. Rev IM, 2. Free, 3. IM 2 x 50 sprint choice rest 1:00 5 x 150 Pull cruise +10 12 x 25 fast odds,…
Friday, September 18, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKID300 Pull 4×100 Cruise/+5/+10/+15 – keep same pace50EZ Main Set:6×75 on 2 minutes1st: 25 FAST – 50 Recovery2nd: 50 FAST – 25 Recovery3rd and 4th: All FAST5th: 50 FAST – 25 Recovery6th: 25 FAST – 50 Recovery50EZ 6×50 +30/40 odds N.F. Fast, evens free recovery50 EZ
Monday September 14, 2026
10 minute warm-up 6 x 100 odds free evens reverse IM 6 rounds 150 strong negative split c+10, 50 recovery 4 x 75 kick Pull: 100 c+10, 200 c+10, 300 c+10, 2×100 c+10, 1×100 c+15 12 x 26 swim down
Saturday, September 12, 2026
10 minute warm-up 4 rounds: 75 free (swim-drill-swim), 50 non-free (drill-swim), 25 build choice 300 IM, 200 free, 100 stroke/free 6 x 50 kick 200 reverse IM pull: 3×100 cruise+5, 2×100 cruise, 1×100 build down 2 x 100 IM with 30 sec rest between 12 x 25 fast/easy swim down
Friday, September 11, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free200 Swim/Drill by 50100 Kick200 Pull300 – 100 Free, 100 Back, 100 Free Main Set:12×50 +10 every 3rd is FAST – suggest doing them non free8x50 +20 every other is FAST4x50 +40 all FAST
Monday, September 7, 2026
10 minute warm-up 3 x 100 free: 1. Build, 2. Drill, 3. Build 4 x 75 fly-back-breast 3 x 200 c+10, c+5, cruise 3 x 100c+10, c+5, cruise, 30 sec rest 3 x 50 on cruise +5 good effort 6 x 50 kick pull: 1 x 200, 2 x 150 3 x 100 c+5 4…
Saturday, September 5, 2026
10 minute warm-up odds free, evens IM or stroke, 10 sec rest: 4 x 100 , 4×75, 4×50, 4×25 6 x 50 kick 2nd faster than first, 20-30 sec rest after each: 2 x 200 IM, 2 x 150 free, 2 x 100 IM, 2x 50 stroke 4-8 x 50 pull on cruise +5 swim…
Friday, September 4, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming3x200 Swim, Kick, IM100 +550 +20100 +550 +20 Main Set:6×25 +20 odds FAST, evens recovery4x50 +20 odds FAST, evens recovery2x100 +20 odds FAST, evens recovery4x50 +20 odds FAST, evens recovery6x25 +20 odds FAST, evens recovery 2xFUNS and relays
Monday, August 31, 2026
10 minute warm-up 8 x 75 odds free, evens non-free 4x 100 cruise+5, 3×100 cruise, 20 sec rest, 2 x 100 cruise -5, 100 easy 3 x 100 kick 6 x 25 odds easy, evens sprint with 20 sec rest 4-8 x 100 pull cruise +5 swim down
Friday, August 29, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free200 Kick200 swim looooooong underwater3x100 -5/+15/-5 Main Set:2 rounds50 on +20 – 1 pull-up50 on +40 – 2 pull-up50 on +1 minute – 3 pull-up50 on +1minute 20s – 4 pull-up50 EZ 6×50 – 37.5 yards nice and EZ, stop, make eye…
Saturday August 29, 2026
10 minute warm-up 12 x 50 odds free, evens breast/back/fly 4 x 100 free on cruise+5, 3×100 IM on cruise +20, 2 x 100 free on cruise, 30 sec rest, 1 x 100 IM fast 4-6x 50 kick 2-4 x150 pull on cruise +5-10 12 x 25 odds fast, evens easy
Alcatraz Swim
Hi MVMers, Alcatraz Swim: There is a rumor that a few people plan to do the Alcatraz swim but haven’t signed up yet. The deadline to sign up is three days from now – September 1st. For all those interested you still have time. The swim is September 12th. Click here to register. On another…
Monday, August 24, 2026
10 minute warm-up 4×75 odds free, evens fly-back-breast 6 x 50 odds free, evens non-free ____ 4x 100 cruise +5 30 sec rest 3×100 cruise 30 sec rest 2 x 100 cruise 20 sec rest 1 x100 best effort 6×50 kick 2 x 100 reverse IM (loosen shoulders) 2-4 x 200 pull cruise +10 swim…
Saturday, August 22, 2026
10 minute warm-up 200 free: 50 drill/50 swim 200 reverse IM 200 stroke/free by 25 12 x 50 Odds IM order, evens free 6 x 50 kick 6 x 75 odds fly-back-breast, evens free 12 x 50 pull free up-tempo on cruise +15, rest 1:00 2 x 50 non-free fast, rest :45. 2nd faster than…
Friday, August 21, 2026
Warm-up:2×150 (50 Kick, 50 Drill, 50 Swim)4×50 +52×100 +10200 Pull 4 rounds – one per stroke50 Kick4x25 perfect stroke2x50 FAST +30100 EZ 8×25 Flag to Flag sprint. Water start from the flags
wednesday, August 19, 2026
10 minute warm-up 300 free every 3rd non-free ; 200 IM ; 100 build free 500 cruise +30 400 cruise +30 300 negative split 1 minute rest Pull: 300 c+15, 200 c+10, 100 c+5, 200 c+16, 100 on cruise, 100 c+10 swim down
Monday, August 17, 2026
10 minute warm-up 300 every 3rd length non-free, 200 kick down swim back, 100 build 2-3 x 100 cruise +15, c+10, c+5; 100 IM 2-3 x 100 c+10, c+5, cruise; 100 IM 2-3 x 100: c+5, cruise, c-5; 100 IM 2-3 x 100 c+10, c+5, cruise; 100 IM 4-5 x 50 kick 2-3 x 200…
Saturday, August 15, 2026
10 minute warmup 4 x 50 free drill-swim by 25 8 x 50 odds short-axis drill, evens: long-axis drill 300 IM rest 20 4x 100 free c+10, cruise, c+5, c 2 x 200 IM rest 15 4-6 x 50 kick 3 x 100 IM rest 15 2-4 x 200 pull c+10 swim down
Friday, August 14, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming200 Free/N.F. by 5010×50 +10 odds N.F./Free, evens Free Main Set:2×100 +30 25 FAST/75 recovery50 Kick 2×100 +40 50 FAST/50 recovery50 Kick2x100 +50 75 FAST/25 recovery50 Kick2x100 +1 minute FAST50 Kick 100 EZ 50 SUPER SONIC 100 EZ 2×50 (25 underwater/25 swim – 25 swim/25 underwater) Relays
Friday, August 7, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length N.F. Main Set:6×25 fast on 1 minute – 50 recovery 4x 50 fast on 1:30 – 100 recovery 3x 100 fast/EZ/fast on 2 minutes – 100 recovery 2x 50 fast on 1:30 – 100 recovery 4x 25 fast on 1 minute – 50 recovery
Monday, July 27, 2026
10 minute warm-up 4 x 75 alternate side breathing, 6 x 50 stroke/free by 25 4×100 c+5, 3×100 cruise, 2 x 100 cruise+10, 1×100 good effort 6 x 50 kick 2 -4 x 200 pull c+15 4-8x 50 odds up-tempo , evens easy, choice of stroke
Saturday July 25, 2026
10 Minute Warm-up 3 rounds: 100 swim, 75 drill, 50 kick, 25 build. R1:free, R2: I’m, R3 favourite stroke 200 IM, 300 pull c+15; 200 IM, 200 pull c+15, 200 IM 100 pull c+15 8 x 50 kick 400 pull for time 8 x 50 odds sprint on c+45, evens easy
Monday, July 20, 2016
10 minute warm-up 12 x 50 odds long axis drill(free/back), evens short axis drill (breast/fly) 3 – 4 rounds: 200 on cruise +15, 100 on cruise 12 x 25 kick: odds up-tempo , evens recovery 3-5 x 150 pull c+10 swim down
Friday, July 17, 2026
Sprint with Flo Warm-up:10 minutes of free swimming4x100 0/+5/+10/+158×50 odds on Cruise, evens on +15 Main Set:1×50 Fast100 EZ50 Kick 2×50 Fast +30100 EZ1 minute of vertical kick 3×50 Fast +40100 EZ50 Kick 4×50 Fast +1 minute100 EZ1 minute of vertical kick 2xFUNS
Saturday, July 18, 2026
10 minute warmup 8 x 75 odds free evens fly-back-breast 300 IM, 300 free, 200 IM, 200, 100 IM, 100 free 6 x 50 kick 3 – 5 x 200 pull cruise +10 swim down
Monday July 13, 2026
10 minute warm-up 4 x 75 odds free evens fly-back-breast 6 x 50 odds free, evens non-free 8 – 10 x 100: 4 on cruise +5, 3 on cruise, 2 on cruise+5, 1 on cruise 2 – 4 x 200 pull on cruise +10 6 x 50 kick 12 x 25 odds fast, evens easy
Saturday, July 11, 2026
10 minute warm-up 6 x 100 50 swim/50 drill: odds free, evens non-free 400 pull, 200 IM, 20 sec rest, 50 sprint 300 pull, 100 IM, 20 sec rest, 50 sprint 200 pull, 200 IM, 20 sec rest, 50 sprint 6 x 50 kick 6 x 50 : odds build, evens sprint on cruise +30…
Friday, July 10, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming300 Pull200 Swim100 Kick 6×50 odds on Cruise, evens on +204×75 on your 100 cruise interval Des 1-4 Main Set:2 rounds4x25 FAST on 1 minute50 EZ2x50 FAST on 1:30 minute50 EZ100 FAST on 1 minute50 EZ
Friday, July 3, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:100 Swim +10100 IM +20100 Kick 200 Pull200 Swim Main Set:4 rounds (1 per stroke)4×25 FAST on 1 minute50 EZ 2 rounds (1 free, 1 NF)2×50 on 2 minutes50 EZ
Monday, July 6, 2026
10 minute warm-up 3 x 100 Free: swim. Drill, breathing pattern 3 x 100: IM, Reverse IM, stroke 4 x 150: cruise+10, c+5, c, c, 30 sec rest 4 x 100: c+10, c+5, c,c rest 30 4 x50: c+10, c+5, c,c 6 x 50 kick 4-8 x 100 pull alternate c+5, cruise swim down
Saturday July 4, 2026
workout by Coach Liz 10 minute warm-up 5 x 50 drill fly, back, breast, back, fly 5 x 50 easy, medium, fast, medium, easy 2 rounds of 2 x 125 swim or pull, 2nd faster 2 rounds of 2 x 125 IM 2nd faster 2 rounds: 100 choice up tempo, 100 IM good effort, 50…
Tuesday, June 30, 2026
10 minute warm-up 4 x 100 swim-kick-pull-swim by 25, mix in strokes 4 x 50 stroke-free by 25 4 x 150: 1. 100 stroke-50 free, 2. 75 stroke-75 free, 3. 50 stroke-100 free, 4. 25 stroke-125 free build to 100 IM by 25 Build down from 100IM by 25 4 x 150 with IM: 100…
Monday, June 29, 2026
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 2 rounds of 5 x 100 . Round 1: c+10, c+5, c, c+5, c+10 round 2+ c+5, cruise, c+5, cruise, c+5 2 rounds kick: 75 moderate , 50 up-tempo, 25 fast 3 rounds pull: 150, 100, 50, rest 10 after each 12 x 25 swim…
Friday, June 26, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming100 NF +30100 cruise100 NF +302×100 cruise100 NF +303×100 cruise 3×50 kick 150 Moderate – 1200 8×50 fast underwater, fast last 10 yards +30 Separate lanes for racing 8x50s – last 12.5 race head to head
Saturday June 27, 2026
10 minute warm-up 6 x 50 odds free, evens stroke 6 x 50 kick 4 x 75 odds free-breast-back, evens fly-back-breast 3 -5 rounds: Pull: 150 free cruise +10, 50 non-free rest 10 2 rounds 200 IM, 100 free 12 x 25 fast down, easy return
Wednesday, June 24, 2026
Mid/long distance with Flo Warm-up:10 minutes of free swimming8x50 Odds long underwater/evens N.F.100 Kick100 Drill100 Swim Main Set:400 – 4x(25 FAST – 75 Mod) +30300 – 3x(50 FAST – 50 Mod) +40400 – 2x(100 FAST – 100 Mod) +50300 – 3x(50 FAST – 50 Mod) +40400 – 4x(25 FAST – 75 Mod) +30
Saturday, June 20, 2026
10 minute warm-up 4 x 75 odds free, evens IM 6 x 50 short and long axis 8 x 25 alternate free, stroke 6 x 50 kick 8 x 25 alternate easy free, sprint stroke 15 sec rest 3 rounds: 200 IM, 100 Free 15 sec rest 4 x 150 pull: cruise, cruise +5, cruise…
Friday, June 20, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKID200 Pull Main Set:4×50 +20 1 FAST, 3 Moderate4×50 +30 2 FAST, 2 Moderate4×50 +40 3 FAST, 1 Moderate4×50 +50 All FAST100 EZ and 1 Masters minute and do it again changing the 50s to 25s and going with +10, +20, +30, +40
Monday June 15, 2026
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free 4 rounds: 150 cruise+10, 100 cruise+5, 50 on cruise 6 x 50 kick 3 – 5 x 150 pull on cruise +10 12x 25 fast/easy
Saturday June 13 2026
10 minute warmup 3 x 200 1. Free, 2. 25 stroke/25 free, 3. IM 4 rounds; 100 concentrate on technique, 100 up-tempo, 50 sprint #1: 100 free, 100 free, 50 free; #2: IM, IM, favorite non-free; #3: stroke/free, stroke, worst non-free; #4 Free, IM, choice Choice by lane: 6 x 75 kick or 6 x…
Friday, June 12, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:200 swim200 free, N.F by 50 200 Kick 2 rounds of:100 +54×50 +30 – 1st is build, 2nd is reverse build, 3rd is good effort, 4th is EZ 3 rounds of:2×50 FAST on 2 minutes100 EZ
Workout for Thursday, June 11
Workout for Thursday, June 11 by Coach Misa 10 min warmup swimmer’s choice Drill set 6×50 odds short axis drill, evens long axis drill 200 IM kick 100 free 100 IM (700 yds) Main set: 9×50 @ +20 Golf (3 of each non-free stroke) 50 ez 3×200 @ +40, non-free (not IM) 1. Mod 2.…
Monday, June 8, 2026
10 minute warm-up 8 x 75 odds free evens fly-back-breast 2 rounds: 200 cruise +10, 150 cruise +5, 100 on cruise, 50 on cruise +10 6 x 50 kick 3 x 100 reverse IM Pull: 300 cruise +10, 200 cruise +10, 100 cruise +10 swim down
Saturday June 6, 2026
10 minute warm-up 300 every 3rd alternate side breathing 200-300 every 3rd non-free 200 kick 100-200 stroke down free back 4 x 50 sprint on 2:00 non-free encouraged 4 x 25 sprint on1:00 3 – 4 x 200 pull 12 x 25 fast/easy swim doen
Friday, June 5, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:3×50 25 N.F., 25 Free3x50 breath control – 3, 5 ,7 4×200 broken with kick50 Swim – 150 kick100 Swim – 100 Kick150 Swim – 50 Kick200 Swim All lanes together2 rounds of 4×75 on 2 minutes25 FAST – 50 EZ50 FAST – 25 EZ2x75…
Monday, June 1, 2026
10 minute warm-up 4 x 100 drill-swim by 25: 1. Fist 2. Rhythm 3. Catch-up 4. Finger-tip drag 4 x 75 25 stroke +50 free 3 x 150 cruise +10, 4 x 100 cruise +5, 6 x 50 on cruise 2 – 4 x 200 pull cruise +10 6 x 50 kick 12 x 25:…
Saturday May 30, 2026
10 minute warm-up 4 x 75 free, 6 x 50: 2 back, 2 breast, 2 fly 3 rounds: 150 fly-back-breast , 100 free, 50 choice 6 x 50 kick 100 free moderate, 100 IM for time, 100 moderate, 50 sprint choice 2 – 4 x 150 pull 6 x 25 swim down
Friday May 29, 2026
10 minute warm-up 6 x 100 : 2 free, 2 choice, 2 kick 6 x 75 2 free, 2 choice 2 kick 6 x 50 2 moderate, 2 up-tempo, 2 fast with 0:45 after each 200 moderate 6 x 25: sprint 0:45 after each 1 x 100 fast ish 1:00 rest 1 x 75 faster…
Monday, May 25, 2026
10 minute warm-up 300 every 3rd length kick, 200 every other length non free, 200 build 300 on cruise, 250 on cruise +15, 200 on cruise, 150 on cruise +15, 100 on cruise, 30 seconds rest, 50 sprint 6 x 50 kick 2-3 sets Pull: 200 on cruise+5, 150 on cruise +10 swim down
Saturday May 23, 2026
10 minute warm-up 12 x 50: 2 rounds: free, fly, free, back, free, breast 300 IM, 250 free. 200 IM, 150 free, 100 IM, 100 free 150 kick favorite stroke, 100 kick 2nd favorite, 50 kick 3rd favorite 2-4 x 150 pull 2 x 50 sprint on 1:30 swim down
Monday May 18, 2026
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free by 25 4 x 100 on cruise, 2 x 50 moderate 3 x 100 on cruise, 2 x 50 moderate 2 x 100 on cruise, 2 x 50 moderate 1 x 100 on cruise, 2 x 50 moderate 4 -…
Saturday May 16, 2026
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 3 rounds: # 1: 200 IM, 100 free, 50 choice #2: 200 free, 100 IM, 50 choice #3: 200 stroke/free, 100 IM, 50 fly 10 x 50 : odds kick, evens build 4 -6 x 150 pull: last 50 of each up-tempo
Tuesday, May 12, 2026
Workout from Coach Kevin Pre-Set 12 50 ODD – Stroke. EVEN – Free Main Set 5 150 NF 1 / Free / NF 2 where NF1 != NF2 8 25 IMO 1 4 Rounds 2 75 R1 = Choice, R2 = Back, R3 = Breast, R4 = Free +20 2 100 Free +10 6 50…
Monday, May 11, 2026
10 minute warm-up 6 x 75 build, 4 x 75 fly-back-breast 6 150: 2 rounds cruise, cruise+5, cruise+10 4 x 75 kick 3- 4 rounds: Pull 150 rest 5 sec, 100 rest 10 sec, 50 rest 15 sec. Increase effort as the distance gets shorter
May 9 2026
10 minute warm-up 12 x 50 odds long axis. Evens short axis 4 x 100 IM, 3 x 100 free. 2 x 100 stroke, 1 x 100 IM 6 x 50 kick 50 easy 3 -5 rounds: 50 sprint, rest :45, 100 pull rest 10 6 x 25 swim down
Saturday, May 2, 2026
10 minute warm-up 200 free, 200 Rev IM , 4 x 50 odds free/evens stroke 8 x 100 odds IM +20, evens free +10 Sprints: 1 x 25 fly +30, 1 x 50 back +30, 1 x 75 +30 fly-back-breast, 1 x 100 I’m +1:00, 1 x 100 free +1:00, 1 x 75 fly-back-breast+:30, 1…
Friday, May 1, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming300 (100 free, 100 back, 100 free)200 Sw/Drill by 50100 Kick100 Swim Main Set:4×125 0/-5/+5/EZ 6×50 +202 fast break out2 fast turn2 fast finish 4×100 0/-5/+5/EZ 12×25 +204 fast break out4 no breath4 fast finish
Monday, April 27, 2026
10 minute warm-up 6 x 100 : odds free, evens non-free: kick, drill, pull, swim 5 x 200 pull on cruise + 15, c+10, c+5, cruise, cruise 6 x 50 kick 8 x 75 odds fly-back-breast, evens free 6 x 50 odds moderate evens hard 12 x 25 swim down
Saturday, April 25, 2026
10 Minute warmup 200 free drill, 300 every 3rd non-free, 100 build 6 x 150 odds 100 IM +50 free, evens: 100 free + 50 non-free 6 x 50 odds fast non-free+ rest 30 sec, evens easy free 4 x 75 kick 6 x 100 pull swim down
Friday, April 24, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull100 Back100 DPS4x100 on cruise Main Set (all lanes together):8×50 best average2 on 1 minute2 on 1:152 on 1:302 on 2 minutes 100 Recovery 4×25 sprint off the wall on 1 minute 50 Recovery 2×50 SUPER SONIC 50 Recovery
Wednesday, April 22, 2026
Mid-distance-ish Wednesday Warmup 50 swim – 50 kick – 50 swim – 50 back Main Set 200 Moderate +15 2×50 Fast +20 200 Moderate +15 100 Cruise 50 Easy 200 Moderate +15 4×50 Fast +20 200 Moderate +15 2×100 Cruise 50 easy 200 Moderate +15 6×50 Fast +20 200 Moderate +15 3×100 Cruise 100 Easy
Monday April 20, 2026
10 minute warm-up 8 x 75 odds free evens choice 4 x 100 c+5, easy 50; 3 x 100 cruise, easy 50; 2 x 100 c+5, easy 50; 1 x 100 fast, easy 50 6 x 50 kick 2 – 4 x 200 pull, rest 10 swim down
Saturday April 18, 2026
10 minute warm-up 3x 100 free, reverse IM, IM; 4 x 50 drill/swim 1 each stroke; 2 x 100: 1 free &1 IM 400, 300, 200, 100 cruise interval but 20 seconds rest after each 6 x 50 kick 4 rounds: 50 non-free +150 free: Pull 12 x 25 alternate fast easy
Friday, April 17, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming4x50 Drill, different drill each 505×50 Kick 25 fast/25 Mod6x50 +20 Build – Finish really strong Main Set:4×50 +20 25 fast/25 Mod, stop 5 seconds at the 254×100 +20 (1st, 1st 25 fast; 2nd, 2nd 25 fast…) 8×50 +40 Non Free FAST 2xFUNS
Monday, April 13, 2026
10 minute warm-up 12 x 50 : 4 build, 4 non-free, 4 drill 4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s 4 x 200 pull on cruise +5 5 x 50 kick swim down
Saturday, April 11, 2026
10 minute warm-up 300 every 3rd stroke, 200 easy-fast by 25, 100 back/breast 200 IM, 100 free, 50 stroke 250 IM (25 fly, 50 back, 75 breast, 100 free) 100 free, 50 stroke 100 favorite, 75 2nd favorite, 50 3rd favorite, 25 worst 3 x 100 kick 4 x 200 pull c+5 swim down
Friday, April 10, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming100 Kick200 Pull300 (100 free/100 back/100 free)100 Drill Main Set:8×50 odds on -5, evens on +152 rounds of:4×100 on +401st 100: 25 FAST, 75 moderate2nd 100: 50 FAST, 50 moderate3rd 100: 75 FAST, 25 moderate4th 100: ALL FAST100 EZ 2×50 (25 underwater/25 swim, 25 swim/25 underwater)
Monday, April 6 2026
10 minute warm-up 4 x 50 free, 8 x 50 alternate long axis &short axis drill 4 x 100 cruise +5 interval, easy 50 3 x 100 cruise interval, easy 50 2 x 100 cruise -5, easy 50 1 x 100 cruise, easy 50 4 x 75 kick 4 x 150 or 200 pull, rest…
Saturday April 4, 2026
10 minute warmup 400 every 4th length non free, 6 x 50 kick, 200 free-fly by 25, 100 reverse IM 4 – 6 x 150 pull 4 x 25 sprint 30 sec rest 200 IM, 150 fly-back-breast , 100 IM, 50 choice 4 x 25 sprint 30 sec rest swim down
Friday, April 3, 2026
Sprint day with FloAll lanes together Warm-up:300 (100 Sw/100 Back/100 Sw)200 (Swim/Kick by 50)100 Drill Main Set4x100 on 2 minutes best average 5 roundsNx25 FAST on 1 minute2x50 on -550 EZ Rond 1: N=5, Round 2: N=4, Round 3: N=3, Round 4: N=2, Round 5: N=1
Tuesday March 31, 2026
From Coach Kevin MVM WO 3-31-26 – Sheet1.pdf
Monday March 30, 2026
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM, 4 drill/build 250 on cruise, 100 c+10, 200 on cruise , 150 c+10, 150 on cruise, 100 c+10, 100 on cruise, 100 c+10, 50 on cruise, 100 c+10 6 x 50 kick 5 x 150 pull, rest 10-15 sec afrter each swim down
Saturday, March 28, 2026
10 minute warm-up 8 x 75 odds free, evens non-free 3 x 100 IM, 1x 100 free 2 x 100 IM, 2 x 100 free 1 x 100 IM, 3 x 100 free 5-10 seconds after each masters minute 1 hard 100 IM 6 x 50 kick 3 x 200 pull 25s swim down
Friday, March 27, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull2x100 IM4x100 0/+10/0/+10 Main Set:4 rounds (change stroke on the 25 FAST for each round)2×75 on 100 Cruise Des 1-225 FAST Kick +2025 FAST Swim 30 to 40 seconds rest between each round 2 or 3 rounds2x50 +204×25 Odds Kick/evens swim FAST on +20
Monday March 23, 2026
10 minute warm-up 300 every 3rd non-free 200 every other length kick, 100 reverse IM build 3x 100 c+10, c+5, cruise 4x 75 c+10, c +5, cruise cruise 6 x 50 2 on c+10, 2 on c+5, 2 on cruise 4 x 150 pull 6 x50 kick 2 x 150 pull 12 x 25 fast/easy
Saturday, March 21, 2026
19 Minute warmup 12 x 50 : 4 swim, 4 reverse IM order, 4 sprint/easy 3 rounds: 1. 200IM, 100 free 2. 100 IM, 100 free, 100 IM 3. 100 free, 200 IM 12 x 50 odds kick, evens choice 6 x 100 pull: c+10, c+5, cruise 12 x 25 fast/easy
Friday, March 20, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKIP4x100 0/+5/+10/+155×50 odds -5, evens +5 Main Set:4 rounds50 FAST +30Nx50 on cruise50 EZRound 1 N=4, Round 2 N=3, Round 3 N=2, Round 4 N1 Masters Minute rest50 SUPER SONIC 100 EZ 2xFUNS
Monday, March 16, 2026
10 minute warm-up 3 x 200: 1. Free, 2. Reverse IM, 3. Free, Choice by 50 4 x 150: cruise+10, cruise +5, cruise, cruise 4 x 100: c+10, c+5, c, c 4 x50: c+10, c+5, c, c 4 x 100 IM: cruise +20, cruise +15, cruise +10, cruise+10 6 x 50 kick 2 – 4…
Saturday, March 14, 2026
10 minute warm-up 4 x 50 free drill 4 x 50 alternate shot/long axis drill 4 x 50 IM order 6 rounds: 100 free c+15, 50 non-free, rest 15 6 x 50 kick choice: 6 x 150 pull __———–+ . Or ——— Sprints, starts
Friday, March 13, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:100 Swim +10100 IM +20100 Kick 200 Pull200 Swim Main Set:4 rounds (1 per stroke)4×25 FAST on 1 minute50 EZ 2 rounds (1 free, 1 NF)2×50 on 2 minutes50 EZ