DOLPHINS SWIM TEAM
Dolphins Swim Team

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2018 Winter HS Letter Program
1/8/2018

ODST High School Varsity Letter Requirements as of 2 Aug 2017
Kubasaki and Kadena high school students can earn one High School Varsity Letter or Pin Award per school year by fulfilling training and
competition requirements with ODST. All minimum guidelines from DoDDS will be followed unless superseded by this list.
Season: There are two high school letter seasons for the 2017-2018 school year. One in the Fall, 5 Sep - 14 Oct, and one in the Winter, 8 Jan - 24 Feb, with some swimmers continuing through the 2018 Tokyo Winter Champs, 10-11 Mar. All requirements for a letter award must be met within the same letter season.

All swimmers trying to earn the letter award:

Excused Absence: A swimmer notifying a coach in advance that he/she will miss a practice (regardless of the reason) does not automatically release that swimmer from the attendance requirement. Any absence from practice that will cause the swimmer to fail the weekly attendance requirement may be excused after the swimmer (not the parent or guardian) discusses it with the coaching staff (approved / disapproved on a case by case basis).

Appeal Process: If swimmers become ineligible for an award, they may appeal the incident or situation that has made them ineligible. An explanation (from the swimmer) shall be required if a swimmer will be unable to meet attendance requirements. Any appeal may be reviewed first by any member of the coaching staff, then the head coach, and finally by the school principal.


2018 Winter HS Letter Program
DATE & TIME 1/8/2018
LOCATION

ODST High School Varsity Letter Requirements as of 2 Aug 2017
Kubasaki and Kadena high school students can earn one High School Varsity Letter or Pin Award per school year by fulfilling training and
competition requirements with ODST. All minimum guidelines from DoDDS will be followed unless superseded by this list.
Season: There are two high school letter seasons for the 2017-2018 school year. One in the Fall, 5 Sep - 14 Oct, and one in the Winter, 8 Jan - 24 Feb, with some swimmers continuing through the 2018 Tokyo Winter Champs, 10-11 Mar. All requirements for a letter award must be met within the same letter season.

All swimmers trying to earn the letter award:

Excused Absence: A swimmer notifying a coach in advance that he/she will miss a practice (regardless of the reason) does not automatically release that swimmer from the attendance requirement. Any absence from practice that will cause the swimmer to fail the weekly attendance requirement may be excused after the swimmer (not the parent or guardian) discusses it with the coaching staff (approved / disapproved on a case by case basis).

Appeal Process: If swimmers become ineligible for an award, they may appeal the incident or situation that has made them ineligible. An explanation (from the swimmer) shall be required if a swimmer will be unable to meet attendance requirements. Any appeal may be reviewed first by any member of the coaching staff, then the head coach, and finally by the school principal.


Important Swim Team Dates

Winter 2018 (High School Letter Season, click here for details)
Tu 02 Jan Tryouts and BA Practice
We 03 Jan Start Full Practice Schedule
Sa 06 Jan ODST Time Trials (last day to qualify for Tokyo Winter Champs Swim Meet, click here for Qualifying Times)
Sa 13 Jan 6:00-8:00am Practice BA / B1 / W1
Sa 20 Jan 6:00-8:00am Practice BA / B1 / W1
Sa 27 Jan 8:00-10:00am Distance Dare 5km Swim
Sa 03 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 10 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 17 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 24 Feb MS/HS/ES Swim Meet / End of Winter Youth Season   

Tokyo Squad 2018

Mo 26 Feb Start Tokyo Squad Practices
Th 08 Mar End Tokyo Squad Practices
Sa-Su 10-11 Mar Tokyo Winter Champs Swim Meet (qualifying standards) 

Spring 2018
Mo 26 Mar Tryouts and BA Practice
Tu 27 Mar Start Full Practice Schedule
Mo-Th 02-05 Apr Youth School Vacation Practice Schedule
Sa 21 Apr Swim Meet 
Sa 19 May Swim Meet / End of Spring Youth Season

Summer 2018
Mo 18 Jun Tryouts and BA Practice
Tu 19 Jun Start Full Summer Practice Schedule
Mo 02 Jul Aquathlon #1
Sa 14 Jul Swim Meet
Mo 16 Jul Aquathlon #2
Mo 30 Jul Aquathlon #3
Sa 11 Aug Swim Meet / End of Summer Youth Season

Early Fall 2018
Mo 27 Aug ODST Tryouts / BA practice
Tu 28 Aug Start Full Youth Practice Schedule
TBA Swim Meet 
Fr-Sa 5-6 Oct Taiwan Meet?
TBA Swim Meet

Late Fall 2018
Mo 22 Oct Start Season 5 - Tryouts / BA Practice
Tu 23 Oct Start Full Youth Practice Schedule
TBA Swim Meet
Fr 23 Nov Distance Dare
TBA Swim Meet, End Youth Season 


Important Swim Team Dates
LOCATION

Winter 2018 (High School Letter Season, click here for details)
Tu 02 Jan Tryouts and BA Practice
We 03 Jan Start Full Practice Schedule
Sa 06 Jan ODST Time Trials (last day to qualify for Tokyo Winter Champs Swim Meet, click here for Qualifying Times)
Sa 13 Jan 6:00-8:00am Practice BA / B1 / W1
Sa 20 Jan 6:00-8:00am Practice BA / B1 / W1
Sa 27 Jan 8:00-10:00am Distance Dare 5km Swim
Sa 03 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 10 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 17 Feb 6:00-8:00am Practice BA / B1 / W1
Sa 24 Feb MS/HS/ES Swim Meet / End of Winter Youth Season   

Tokyo Squad 2018

Mo 26 Feb Start Tokyo Squad Practices
Th 08 Mar End Tokyo Squad Practices
Sa-Su 10-11 Mar Tokyo Winter Champs Swim Meet (qualifying standards) 

Spring 2018
Mo 26 Mar Tryouts and BA Practice
Tu 27 Mar Start Full Practice Schedule
Mo-Th 02-05 Apr Youth School Vacation Practice Schedule
Sa 21 Apr Swim Meet 
Sa 19 May Swim Meet / End of Spring Youth Season

Summer 2018
Mo 18 Jun Tryouts and BA Practice
Tu 19 Jun Start Full Summer Practice Schedule
Mo 02 Jul Aquathlon #1
Sa 14 Jul Swim Meet
Mo 16 Jul Aquathlon #2
Mo 30 Jul Aquathlon #3
Sa 11 Aug Swim Meet / End of Summer Youth Season

Early Fall 2018
Mo 27 Aug ODST Tryouts / BA practice
Tu 28 Aug Start Full Youth Practice Schedule
TBA Swim Meet 
Fr-Sa 5-6 Oct Taiwan Meet?
TBA Swim Meet

Late Fall 2018
Mo 22 Oct Start Season 5 - Tryouts / BA Practice
Tu 23 Oct Start Full Youth Practice Schedule
TBA Swim Meet
Fr 23 Nov Distance Dare
TBA Swim Meet, End Youth Season 


Masters (Adult) Swim Practices Offered Year-Round

Masters (adult/18 and Older) swim team practices are offered Monday through Thursday 5:00 p.m. to 6:15 p.m. and Tuesday through Friday  5:00 a.m. to 06:15 a.m (no practice on federal holidays). There are no required workouts, and there are no tryouts. We do recommend that swimmers have the ability to swim at least 25-meters non-stop. These are not swim lessons, this are a swim-based workout. The first week is free, then you must register and pay a registration fee, due five times each year. You can join the masters (adult) practices any time during the year. 

 

How do practices work?  The written practice is posted by each lane at the pool each day. The first 30-minutes, 5:00-5:30, is a self-directed warm-up. At 5:30 a coach steps in and directs the remaining part of the workout. All you need to do is show up and get started. 

 

White, Blue 1, A, and AA Youth swimmers already on the team may practice with the masters on a space-available basis. Note that these workouts are fitness based and are different from regular youth workouts. Red, Gold and Blue 2/3 must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. White and Blue 1/A/AA will swim the full workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

We hope to see you at the pool!


Masters (Adult) Swim Practices Offered Year-Round
LOCATION

Masters (adult/18 and Older) swim team practices are offered Monday through Thursday 5:00 p.m. to 6:15 p.m. and Tuesday through Friday  5:00 a.m. to 06:15 a.m (no practice on federal holidays). There are no required workouts, and there are no tryouts. We do recommend that swimmers have the ability to swim at least 25-meters non-stop. These are not swim lessons, this are a swim-based workout. The first week is free, then you must register and pay a registration fee, due five times each year. You can join the masters (adult) practices any time during the year. 

 

How do practices work?  The written practice is posted by each lane at the pool each day. The first 30-minutes, 5:00-5:30, is a self-directed warm-up. At 5:30 a coach steps in and directs the remaining part of the workout. All you need to do is show up and get started. 

 

White, Blue 1, A, and AA Youth swimmers already on the team may practice with the masters on a space-available basis. Note that these workouts are fitness based and are different from regular youth workouts. Red, Gold and Blue 2/3 must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. White and Blue 1/A/AA will swim the full workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

We hope to see you at the pool!


Swim Team Inclement Weather / Typhoon Policy

Swim team is still practicing unless there is lightning, thunder, or we are in TCCOR-2 (or higher).

Lightning/Thunder Policy
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms for 30-minutes.
• If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
• If there is less than ~45-minutes remaining in a practice, practice is cancelled.
• If the swimmers return home on the buses, they may be able to depart earlier than normal, but that is not always possible pending the bus drivers' schedules.
• If in doubt, contact the pool: Foster 50 - 645-2211 | 098-970-2211.

Lightning/Thunder at or after:
• 3:05 pm = B2 Cancel
• 4:05 pm = B1/BA/W1/W2 Cancel
• 5:05 am or pm = Masters Cancel
• 8:05 am = B2 Cancel
• 9:05 am = B1/BA/W1/W2 Cancel


Typhoon Policy
1. TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.).

2. If we go into TC-2 during practice or during the bus runs:
• If a dedicated swim team bus has made pick-ups, they will stop at the pool, then deliver swimmers to their home destinations once the DoDEA/SAC buses have made their drop-off at the pool. If a DoDEA/SAC bus has made pick-ups, they will deliver the swimmers to the pool.
• Swimmers at the pool will be delivered to their home destinations.

3. SCHOOL YEAR: If TC-2 occurs prior to the regular swim team bus pick-up, the buses do not make pick-ups. Swimmers should go home via alternate means. IF A SWIMMER GETS ON A DOD/SAC BUS FOR SWIM TEAM PRACTICE WHEN THERE IS NO PRACTICE DUE TO TC-2, THE BUS WILL DELIVER THEM TO THE POOL. THE SWIMMER MUST BE PICKED UP FROM THE POOL BY A PARENT/GUARDIAN.

4. TC-1: Pools close. Pool may close earlier than TC-1 if weather conditions warrant.

5. TC-All Clear/Storm Watch: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Swim Team resumes no earlier than 24-hours after All-Clear/Storm Watch. We want to get back to practices as soon as possible, but realize that we cannot use the pools until they are in working order. If in doubt, contact the pool.  

Is the pool open? Call the pool. Foster 50 - 645-2211 / 098-970-2211


Swim Team Inclement Weather / Typhoon Policy
LOCATION

Swim team is still practicing unless there is lightning, thunder, or we are in TCCOR-2 (or higher).

Lightning/Thunder Policy
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms for 30-minutes.
• If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
• If there is less than ~45-minutes remaining in a practice, practice is cancelled.
• If the swimmers return home on the buses, they may be able to depart earlier than normal, but that is not always possible pending the bus drivers' schedules.
• If in doubt, contact the pool: Foster 50 - 645-2211 | 098-970-2211.

Lightning/Thunder at or after:
• 3:05 pm = B2 Cancel
• 4:05 pm = B1/BA/W1/W2 Cancel
• 5:05 am or pm = Masters Cancel
• 8:05 am = B2 Cancel
• 9:05 am = B1/BA/W1/W2 Cancel


Typhoon Policy
1. TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.).

2. If we go into TC-2 during practice or during the bus runs:
• If a dedicated swim team bus has made pick-ups, they will stop at the pool, then deliver swimmers to their home destinations once the DoDEA/SAC buses have made their drop-off at the pool. If a DoDEA/SAC bus has made pick-ups, they will deliver the swimmers to the pool.
• Swimmers at the pool will be delivered to their home destinations.

3. SCHOOL YEAR: If TC-2 occurs prior to the regular swim team bus pick-up, the buses do not make pick-ups. Swimmers should go home via alternate means. IF A SWIMMER GETS ON A DOD/SAC BUS FOR SWIM TEAM PRACTICE WHEN THERE IS NO PRACTICE DUE TO TC-2, THE BUS WILL DELIVER THEM TO THE POOL. THE SWIMMER MUST BE PICKED UP FROM THE POOL BY A PARENT/GUARDIAN.

4. TC-1: Pools close. Pool may close earlier than TC-1 if weather conditions warrant.

5. TC-All Clear/Storm Watch: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Swim Team resumes no earlier than 24-hours after All-Clear/Storm Watch. We want to get back to practices as soon as possible, but realize that we cannot use the pools until they are in working order. If in doubt, contact the pool.  

Is the pool open? Call the pool. Foster 50 - 645-2211 / 098-970-2211


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MCCS Okinawa ODST Winter Season (01 Jan - 24 Feb 2018 Youth Season; Billing Season Ends 25 Mar)


Payments may be made online or at the practice pool. A completed registration form is required to accompany payments. The form is available at the pool or download the form here: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Swim%20Team%20Payment%20Form%20(2018ver).pdf (two pages). You may turn in a completed form in advance (send your swimmer with it to practice) and stop by the pool to pay later. If you have registered for the prior season, your form is on file in the office and may be reused by the cashier. A new/updated form is required if there are any changes, at the start of each school year, and/or for the first season registering during that year.

Registration Fees

  • As of January 2018 the base fee will be $65 per season.
    • Any adult swimmer (19 years old or older) will pay the full fee.
    • The first youth swimmer (under 19 years old) in a family will pay the full fee.
    • A discount of $5 per season for any additional youth swimmer in the same family will be used until a minimum team fee of $10 per season per youth swimmer in the same family is reached.
  • As of January 2019 the base fee will be $75 per season with the same discount structure.

For billing purposes, we have five payment periods in 2018:

  • 01 Jan - 24 Mar (Winter)
  • 25 Mar - 17 Jun (Spring)
  • 18 Jun - 26 Aug (Summer)
  • 27 Aug - 21 Oct (Early Fall)
  • 22 Oct - 31 Dec (Late Fall)

Payment Days & Times at the Pool

  • Please contact the pool to confirm payment times.
  • Foster 50m Pool 645-2211 / 098-970-2211

Payment Guidelines at the Pool

  • Cash - Exact amount only. We cannot issue change.
  • Check - The following sponsor information must be printed or written on the check: full name, rank, mailing address, unit, and phone #. If paying by check, the person writing the check must be present with his/her ID card. We cannot take the check unless that person that wrote the check is at the pool, with his/her ID card, handing that check to the cashier. Please do not send your swimmer with a check. Make checks payable to AMO/FOSTER POOL.  ID card must have the DoD ID# on it.
  • Credit Card - Credit cards may be used for payment.




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Contact the Swim Team:
odst@hotmail.com (forwards to Coach Mat)
645-2787 / 098-970-2787

Practice Schedules (no practice on federal holidays): 

Masters (18 and Older)

  • Mon-Thu 5:00-6:15 p.m.
  • Tue-Fri 5:00-6:15 a.m.
  • Practice is offered year-round.
  • White 1, Blue 1, and Blue A swimmers already on the team may practice with the masters. These workouts are fitness based and are different from regular youth workouts. Other youth practice group swimmers must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. White and Blue 1/A will swim the full workout. Youth swimmers are not allowed to swim in evening masters practice on a season tryout day. Questions? Ask a coach! 
  • Suggested minimum skill level: complete a 25m swim without stopping.
  • Masters swim practices are not swim lessons, they are fitness-focused workouts.

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 2: 3:00-4:15 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 1: 3:00-5:15 p.m. Mon/Tue/Wed/Thu  
  • Blue A: 3:00-5:15 p.m. Mon/Tue/Wed/Thu + Fri 5:00-6:15 a.m. (Tue/Wed/Thu 5:00-6:15 a.m. Optional)   
  • Blue 1, A: 6:00-8:00 a.m. Saturday practices will be added to the schedule in November, ending with the March Championships. 

Elementary School Age Swimmers*

  • White 2: 4:00-5:15 p.m. Mon/Tue/Wed/Thu (choose 3) 
  • White 1: 4:00-5:15 p.m. Mon/Tue/Wed/Thu 
  • White 1: 6:00-8:00 a.m. Saturday practices will be added to the schedule in November, ending with the March Championships.

Youth Practice During Summer Vacation  

Middle School/High School Age Swimmers*

  • Blue-2: 8:00-8:55 a.m. Tu/We/Th  
  • Blue-1: 8:00-10:15 a.m. Tu/We/Th/Fr
  • Blue-A: 8:00-10:15 a.m. Tu/We/Th/Fri (Mon/Tue/Wed/Thu 5:00-6:15 p.m. Optional) 

Elementary School Age Swimmers*

  • White 2: 9:05-10:00 a.m. Tu/We/Th 
  • White 1: 8:00-9:30 a.m. Tu/We/Th/Fr (Mon/Tue/Wed/Thu 5:00-6:15 p.m. Optional)

 *A swimmer's school age is determined by what grade they will be when entering school at the start of the school year in August. 

Practice Group Definitions as of 18 September 2017

  • Our program is based on building a long-term swimming career.
  • The team is divided into several different practice groups to promote continued interest and to offer increasing levels of challenge to each swimmer.
  • A swimmer's assigned group might change during a season as he or she develops.
  • Blue groups are high school and middle school age swimmers.
  • White groups are elementary school age swimmers. 
  • Groups assignments could change more than once in a season. Groups are based upon both skill and fitness. A swimmer moving to a higher fitness group is expected to maintain that fitness. We do not expect a “do it once and then they are in” performance at practice, we expect continued performance.

Middle School / High School Age

Blue A Minimum 

  • Legal 200 IM
  • 10x 100 Free @ 2:00
  • Coach Recommendation

Blue 1 Minimum

  • Legal 100 IM
  • 10x 75 Free @ 2:00 
  • Coach Recommendation

Blue 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Elementary School Age      

White 1 Minimum 

  • Legal 100 IM
  • 10x 75 Free @ 2:00
  • Coach Recommendation

White 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Masters/Adults

  • 18 and older
  • No required minimum skill level
  • Suggested minimum skill level: complete a 25m swim without stopping
  • Masters swim practices are not swim lessons, they are fitness-focused workouts

Tryout Details:

  • Tryouts are for swimmers that have not been on ODST for the previous season. 
  • A tryout takes 5-10 minutes. 
  • Our tryouts are based upon the exit skills assessment for Level 5 American Red Cross Swimming Lessons.  
  • Step 1: Swim, non-stop, 50 meters of freestyle (front crawl), with proper side breathing, head/body position, and kicking (if this swim is unsuccessful, the tryout stops).  
  • Step 2: Swim 25 meters of backstroke (back crawl) and then 25 meters of breaststroke. A short rest (less than 20 seconds) is allowed between the 25-meter swims.  
  • All swims must meet competitive stroke rules, be non-stop efforts, and must be performed with no parental interaction.
  • We are focused on skills.
  • Swimmer must demonstrate both maturity and ability.  
  • Swimmers must be 7 years old by the 1st day of practice.  
  • Swimmers with prior swim team experience, please speak with a coach if you are interested in joining the team prior to the next tryouts and we may be able to arrange a late tryout.  
  • All tryouts will be held at the Camp Foster 50m pool (645-2211 | 098-970-2211), behind the Ocean Breeze Club.

Tryout Dates:       

  • 2018 Winter Season Tryouts are Tuesday 2 January, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 3-4 January from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • 2018 Spring Season Tryouts are Monday 26 March, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 27-28 March from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • 2018 Summer Season Tryouts are Monday 18 June, 8:15 a.m. to 9:30 a.m. Late tryouts will be held 19-20 June from 10:15-10:30 a.m. After that date, new swimmers must wait until the next season to join the team.
  • 2018 Early Fall Season Tryouts are Monday 27 August, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 28-29 August from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • 2018 Late Fall Season Tryouts are Monday 22 October, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 23-24 October from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team. 
  • 2019 Winter Season Tryouts are TBA

Youth Practice Season Dates (projected):

  • 2017 Late Fall Season 23 Oct - 16 Dec
  • 2017 Winter Training (qualifying times) 17 Dec - 31 Dec
  • 2018 Winter Season 2 Jan - 24 Feb    
  • 2018 Spring Season 26 Mar - 19 May   
  • 2018 Summer Season 18 Jun - 11 Aug
  • 2018 Early Fall Season 27 Aug - 20 Oct   
  • 2018 Late Fall Season 22 Oct - 15 Dec
  • 2018 Winter Training (qualifying times) 16 Dec - 31 Dec
  • 2019 Winter Season TBA

Masters Week of 05 February 2018
2/5/2018

Monday, 05 February  2018
     600 2 x 300 on 5:40 Swim & Drill Mix  1:53
     400 4 x 100 on 1:50 Pull, Desc        1:50
     400 8 x 50 on 1:20 Kick, Desc         2:40
          ***** Group Up *****
     100 4 x 25 on :40 Fast!               2:40
     200 4 x 50 on 1:05 Desc               2:10
     300 6 x 50 on 1:00 Desc               2:00
     400 8 x 50 on :55 Desc                1:50
     300 6 x 50 on 1:00 Desc               2:00
     200 4 x 50 on 1:05 Desc               2:10
     100 1 x 100 on 5:00 Loosen            5:00
         6:18 PM 3,000 Meters

Tuesday, 06 February  2018
     600    3 x 200 on 3:40 Swim & Drill         1:50
     400    4 x 100 on 2:20 Kick, mix efforts    2:20
     450    6 x 75 on 1:30 Pull, last 25 faster  2:00
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                  2:40
   1,500 2x{2 x 200 on 3:30 Desc                 1:45
           {2 x 100 on 1:50 Desc                 1:50
           {2 x 50 on 1:00 Desc                  2:00
           {2 x 25 on :50 Best Effort            3:20
     100    1 x 100 on 5:00 Loosen               5:00
         6:12 PM 3,150 Meters

Wednesday, 07 February  2018
     600 6 x 100 on 1:50 Mix swim and drill   1:50
     400 8 x 50 on 1:00 Pull Desc             2:00
     450 6 x 75 on 2:00 Kick, last 25 faster  2:40
          ***** Group Up *****
     300 6 x 50 on 1:05 Desc                  2:10
     600 6 x 100 on 1:45 Desc                 1:45
     800 2 x 400 on 6:30 Desc                 1:38
     600 6 x 100 on 1:45 Desc                 1:45
     300 6 x 50 on 1:05 Desc                  2:10
     100 1 x 100 on 5:00 Loosen               5:00
         6:33 PM 4,150 Meters

Thursday, 08 February  2018
     600    6 x 100 on 1:50 Swim and Drill      1:50
     400    8 x 50 on 1:20 Kick, evens faster   2:40
     400    4 x 100 on 1:50 Pull, Desc          1:50
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
   1,300 1x{3 x 100 on 1:55 Steady              1:55
           {1 x 100 on 1:45 Fast Pace           1:45
           {2 x 100 on 1:55 Steady              1:55
           {2 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 1:55 Steady              1:55
           {3 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 2:00 Easy                2:00
     100    1 x 100 on 3:00 Last one, fast one  3:00
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Masters Week of 05 February 2018
DATE & TIME 2/5/2018
LOCATION

Monday, 05 February  2018
     600 2 x 300 on 5:40 Swim & Drill Mix  1:53
     400 4 x 100 on 1:50 Pull, Desc        1:50
     400 8 x 50 on 1:20 Kick, Desc         2:40
          ***** Group Up *****
     100 4 x 25 on :40 Fast!               2:40
     200 4 x 50 on 1:05 Desc               2:10
     300 6 x 50 on 1:00 Desc               2:00
     400 8 x 50 on :55 Desc                1:50
     300 6 x 50 on 1:00 Desc               2:00
     200 4 x 50 on 1:05 Desc               2:10
     100 1 x 100 on 5:00 Loosen            5:00
         6:18 PM 3,000 Meters

Tuesday, 06 February  2018
     600    3 x 200 on 3:40 Swim & Drill         1:50
     400    4 x 100 on 2:20 Kick, mix efforts    2:20
     450    6 x 75 on 1:30 Pull, last 25 faster  2:00
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                  2:40
   1,500 2x{2 x 200 on 3:30 Desc                 1:45
           {2 x 100 on 1:50 Desc                 1:50
           {2 x 50 on 1:00 Desc                  2:00
           {2 x 25 on :50 Best Effort            3:20
     100    1 x 100 on 5:00 Loosen               5:00
         6:12 PM 3,150 Meters

Wednesday, 07 February  2018
     600 6 x 100 on 1:50 Mix swim and drill   1:50
     400 8 x 50 on 1:00 Pull Desc             2:00
     450 6 x 75 on 2:00 Kick, last 25 faster  2:40
          ***** Group Up *****
     300 6 x 50 on 1:05 Desc                  2:10
     600 6 x 100 on 1:45 Desc                 1:45
     800 2 x 400 on 6:30 Desc                 1:38
     600 6 x 100 on 1:45 Desc                 1:45
     300 6 x 50 on 1:05 Desc                  2:10
     100 1 x 100 on 5:00 Loosen               5:00
         6:33 PM 4,150 Meters

Thursday, 08 February  2018
     600    6 x 100 on 1:50 Swim and Drill      1:50
     400    8 x 50 on 1:20 Kick, evens faster   2:40
     400    4 x 100 on 1:50 Pull, Desc          1:50
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
   1,300 1x{3 x 100 on 1:55 Steady              1:55
           {1 x 100 on 1:45 Fast Pace           1:45
           {2 x 100 on 1:55 Steady              1:55
           {2 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 1:55 Steady              1:55
           {3 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 2:00 Easy                2:00
     100    1 x 100 on 3:00 Last one, fast one  3:00
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Masters Week of 05 March 2018
3/5/2018

 

Monday, 05 March  2018
     600 2 x 300 on 5:40 Swim & Drill       1:53
     400 8 x 50 on 1:00 Pull, Desc          2:00
     400 4 x 100 on 2:20 Kick, Mix Efforts  2:20
          ----- Group Up -----
     200 2 x 100 on 1:50 Desc 1-2           1:50
     300 12 x 25 on :45 1 Easy, 2 Fast      3:00
     200 2 x 100 on 1:50 Desc 1-2           1:50
     600 12 x 50 on 1:05 1 Easy, 2 Fast     2:10
     200 2 x 100 on 1:50 Desc 1-2           1:50
     100 1 x 100 on 5:00 Loosen             5:00
         6:17 PM 3,000 Meters

Tuesday, 06 March  2018
     600 4 x 150 on 2:45 Swim & Drill           1:50
     500 10 x 50 on 1:15 Kick, Mix Efforts      2:30
     400 4 x 100 on 1:50 Pull, Desc             1:50
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                    2:40
     800 8 x 100 on 1:50 Desc 1-4/5-8           1:50
     400 4 x 100 on 1:40 Desc 1-4               1:40
     200 2 x 100 on 2:00 Last Two... Fast Two!  2:00
     100 1 x 100 on 5:00 Loosen                 5:00
         6:13 PM 3,100 Meters

Wednesday, 07 March  2018
     600 3 x 200 on 3:40 Swim & Drill Mix  1:50
     450 6 x 75 on 1:25 Pull, Build Each   1:53
     450 6 x 75 on 1:35 Last 25 Faster     2:07
          +++++ Group Up +++++
     100 4 x 25 on :40 GO!!!!!             2:40
     500 4 x 125 on 2:15 Desc 1-4          1:48
     500 2 x 250 on 4:20 Desc 1-2          1:44
     500 1 x 500 on 8:25 Neg Split         1:41
     500 2 x 250 on 4:25 Desc 1-2          1:46
     500 4 x 125 on 2:20 Desc 1-4          1:52
     100 1 x 100 on 5:00 Loosen            5:00
         6:33 PM 4,200 Meters

Thursday, 08 March  2018
     600 6 x 100 on 1:50 Mix Drill & Swim    1:50
     400 4 x 100 on 2:20 Kick, Mix Efforts   2:20
     500 10 x 50 on 1:00 Pull, Evens Faster  2:00
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                 2:10
   1,350 9 x 150 on 2:30 Desc 1-3/4-6/7-9    1:40
     100 1 x 100 on 5:00 Loosen              5:00
         6:09 PM 3,150 Meters


Masters Week of 05 March 2018
DATE & TIME 3/5/2018
LOCATION

 

Monday, 05 March  2018
     600 2 x 300 on 5:40 Swim & Drill       1:53
     400 8 x 50 on 1:00 Pull, Desc          2:00
     400 4 x 100 on 2:20 Kick, Mix Efforts  2:20
          ----- Group Up -----
     200 2 x 100 on 1:50 Desc 1-2           1:50
     300 12 x 25 on :45 1 Easy, 2 Fast      3:00
     200 2 x 100 on 1:50 Desc 1-2           1:50
     600 12 x 50 on 1:05 1 Easy, 2 Fast     2:10
     200 2 x 100 on 1:50 Desc 1-2           1:50
     100 1 x 100 on 5:00 Loosen             5:00
         6:17 PM 3,000 Meters

Tuesday, 06 March  2018
     600 4 x 150 on 2:45 Swim & Drill           1:50
     500 10 x 50 on 1:15 Kick, Mix Efforts      2:30
     400 4 x 100 on 1:50 Pull, Desc             1:50
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                    2:40
     800 8 x 100 on 1:50 Desc 1-4/5-8           1:50
     400 4 x 100 on 1:40 Desc 1-4               1:40
     200 2 x 100 on 2:00 Last Two... Fast Two!  2:00
     100 1 x 100 on 5:00 Loosen                 5:00
         6:13 PM 3,100 Meters

Wednesday, 07 March  2018
     600 3 x 200 on 3:40 Swim & Drill Mix  1:50
     450 6 x 75 on 1:25 Pull, Build Each   1:53
     450 6 x 75 on 1:35 Last 25 Faster     2:07
          +++++ Group Up +++++
     100 4 x 25 on :40 GO!!!!!             2:40
     500 4 x 125 on 2:15 Desc 1-4          1:48
     500 2 x 250 on 4:20 Desc 1-2          1:44
     500 1 x 500 on 8:25 Neg Split         1:41
     500 2 x 250 on 4:25 Desc 1-2          1:46
     500 4 x 125 on 2:20 Desc 1-4          1:52
     100 1 x 100 on 5:00 Loosen            5:00
         6:33 PM 4,200 Meters

Thursday, 08 March  2018
     600 6 x 100 on 1:50 Mix Drill & Swim    1:50
     400 4 x 100 on 2:20 Kick, Mix Efforts   2:20
     500 10 x 50 on 1:00 Pull, Evens Faster  2:00
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                 2:10
   1,350 9 x 150 on 2:30 Desc 1-3/4-6/7-9    1:40
     100 1 x 100 on 5:00 Loosen              5:00
         6:09 PM 3,150 Meters


Masters Week of 12 February 2018
2/12/2018

Monday, 12 February  2018
      500 1 x 500 on 9:00 Mix swim & Drill                1:48
      500 1 x 500 on 9:00 Pull, mix speeds                1:48
      400 4 x 100 on 2:20 Kick, mix in a fast 25 on each  2:20
           ***** Group Up ******
      100 4 x 25 on :50 Speedy!                           3:20
      400 8 x 50 on 1:05 Desc 1-4, 5-8                    2:10
      200 1 x 200 on 4:00 Loosen, Get Ready               2:00
      600 6 x 100 on 3:00 Test Yourself!!                 3:00
      300 1 x 300 on 6:00 Cool down                       2:00
          6:16 PM 3,000 Meters

Tuesday, 13 February  2018
      600    2 x 300 on 5:45 Swim & Drill       1:55
      400    4 x 100 on 1:50 Pull, Desc         1:50
      400    8 x 50 on 1:15 Kick, evens faster  2:30
              ----- Group Up -----
    1,600 4x{2 x 50 on 1:10 1 Max, 1 Easy       2:20
            {2 x 150 on 2:30 Desc               1:40
      100    1 x 100 on 5:00 Loosen             5:00
          6:09 PM 3,100 Meters

Wednesday, 14 February  2018
      600 3 x 200 on 3:40 Swim & Drill      1:50
      450 6 x 75 on 1:50 Kick, mix efforts  2:27
      450 6 x 75 on 1:25 Pull, Desc         1:53
           ***** Group Up *****
      100 4 x 25 on :40 Fast!               2:40
    1,000 2 x 500 on 8:30 Desc & Neg Split  1:42
      900 3 x 300 on 5:10 Desc & Neg Split  1:43
      400 4 x 100 on 1:45 Desc              1:45
      100 1 x 100 on 5:00 Loosen            5:00
          6:26 PM 4,000 Meters

Thursday, 15 February  2018
      600 4 x 150 on 2:45 Swim & Drill        1:50
      400 4 x 100 on 2:20 Kick, last 25 fast  2:20
      400 8 x 50 on 1:00 Pull, Desc           2:00
           *-*-* Group Up *-*-*
      200 4 x 50 on 1:05 Desc                 2:10
      450 6 x 75 on 1:20 Desc                 1:47
      450 6 x 75 on 1:30 Desc                 2:00
      450 6 x 75 on 1:40 Desc                 2:13
      100 1 x 100 on 5:00 Loosen              5:00
          6:13 PM 3,050 Meters


Masters Week of 12 February 2018
DATE & TIME 2/12/2018
LOCATION

Monday, 12 February  2018
      500 1 x 500 on 9:00 Mix swim & Drill                1:48
      500 1 x 500 on 9:00 Pull, mix speeds                1:48
      400 4 x 100 on 2:20 Kick, mix in a fast 25 on each  2:20
           ***** Group Up ******
      100 4 x 25 on :50 Speedy!                           3:20
      400 8 x 50 on 1:05 Desc 1-4, 5-8                    2:10
      200 1 x 200 on 4:00 Loosen, Get Ready               2:00
      600 6 x 100 on 3:00 Test Yourself!!                 3:00
      300 1 x 300 on 6:00 Cool down                       2:00
          6:16 PM 3,000 Meters

Tuesday, 13 February  2018
      600    2 x 300 on 5:45 Swim & Drill       1:55
      400    4 x 100 on 1:50 Pull, Desc         1:50
      400    8 x 50 on 1:15 Kick, evens faster  2:30
              ----- Group Up -----
    1,600 4x{2 x 50 on 1:10 1 Max, 1 Easy       2:20
            {2 x 150 on 2:30 Desc               1:40
      100    1 x 100 on 5:00 Loosen             5:00
          6:09 PM 3,100 Meters

Wednesday, 14 February  2018
      600 3 x 200 on 3:40 Swim & Drill      1:50
      450 6 x 75 on 1:50 Kick, mix efforts  2:27
      450 6 x 75 on 1:25 Pull, Desc         1:53
           ***** Group Up *****
      100 4 x 25 on :40 Fast!               2:40
    1,000 2 x 500 on 8:30 Desc & Neg Split  1:42
      900 3 x 300 on 5:10 Desc & Neg Split  1:43
      400 4 x 100 on 1:45 Desc              1:45
      100 1 x 100 on 5:00 Loosen            5:00
          6:26 PM 4,000 Meters

Thursday, 15 February  2018
      600 4 x 150 on 2:45 Swim & Drill        1:50
      400 4 x 100 on 2:20 Kick, last 25 fast  2:20
      400 8 x 50 on 1:00 Pull, Desc           2:00
           *-*-* Group Up *-*-*
      200 4 x 50 on 1:05 Desc                 2:10
      450 6 x 75 on 1:20 Desc                 1:47
      450 6 x 75 on 1:30 Desc                 2:00
      450 6 x 75 on 1:40 Desc                 2:13
      100 1 x 100 on 5:00 Loosen              5:00
          6:13 PM 3,050 Meters


Masters Week of 19 February
2/19/2018

 

Monday, 19 February  2018
     600 2 x 300 on 5:40 Swim & Drill           1:53
     400 8 x 50 on 1:00 Pull, Desc              2:00
     400 4 x 100 on 2:20 kick, Mix Efforts      2:20
          ----- Group Up -----
     100 4 x 25 on :40 Fast!                    2:40
     450 6 x 75 on 2:00 Best Sustainable Speed  2:40
     450 6 x 75 on 1:45 Best Sustainable Speed  2:20
      50 1 x 50 on 1:30 Loosen                  3:00
     225 3 x 75 on 2:00 Best Sustainable Speed  2:40
     225 3 x 75 on 1:45 Best Sustainable Speed  2:20
     100 1 x 100 on 5:00 Loosen                 5:00
         6:24 PM 3,000 Meters

Tuesday, 20 February  2018
     600    4 x 150 on 2:45 Swim and drill mix   1:50
     400    4 x 100 on 1:50 Pull, Desc           1:50
     450    6 x 75 on 2:00 Kick, last 25 faster  2:40
             ----- Group Up -----
     100    4 x 25 on :40 Fast!                  2:40
   1,400 2x{6 x 50 on 1:00 Alt 1 Mod, 1 Fast     2:00
           {2 x 200 on 3:20 Desc                 1:40
     100    1 x 100 on 5:00 Loosen               5:00
         6:10 PM 3,050 Meters

Wednesday, 21 February  2018
     600 3 x 200 on 3:30 Mix swim and drill     1:45
     450 6 x 75 on 1:25 Pull, Desc              1:53
     400 8 x 50 on 1:15 Kick, mix efforts       2:30
          ----- Group Up -----
     200 4 x 50 on 1:05 Desc                    2:10
   1,200 3 x 400 on 6:40 Desc + last 100 fast!  1:40
     600 3 x 200 on 3:45 Desc + last 50 fast!   1:52
     300 3 x 100 on 1:55 Desc + last 25 fast!   1:55
     150 3 x 50 on 1:00 All Fast!               2:00
     100 1 x 100 on 5:00 Loosen                 5:00
         6:29 PM 4,000 Meters

Thursday, 22 February  2018
     600 4 x 150 on 2:40 Swim and drill  1:47
     400 4 x 100 on 2:20 Kick, Desc      2:20
     400 4 x 100 on 1:50 Pull, Desc      1:50
          ----- Group Up -----
     100 4 x 25 on :40 Fast!             2:40
     300 2 x 150 on 2:25 Desc            1:37
     300 2 x 150 on 2:30 Desc            1:40
     300 2 x 150 on 2:35 Desc            1:43
     300 2 x 150 on 2:40 Desc            1:47
     300 2 x 150 on 2:45 Desc            1:50
     100 1 x 100 on 5:00 Loosen          5:00
         6:14 PM 3,100 Meters


Masters Week of 19 February
DATE & TIME 2/19/2018
LOCATION

 

Monday, 19 February  2018
     600 2 x 300 on 5:40 Swim & Drill           1:53
     400 8 x 50 on 1:00 Pull, Desc              2:00
     400 4 x 100 on 2:20 kick, Mix Efforts      2:20
          ----- Group Up -----
     100 4 x 25 on :40 Fast!                    2:40
     450 6 x 75 on 2:00 Best Sustainable Speed  2:40
     450 6 x 75 on 1:45 Best Sustainable Speed  2:20
      50 1 x 50 on 1:30 Loosen                  3:00
     225 3 x 75 on 2:00 Best Sustainable Speed  2:40
     225 3 x 75 on 1:45 Best Sustainable Speed  2:20
     100 1 x 100 on 5:00 Loosen                 5:00
         6:24 PM 3,000 Meters

Tuesday, 20 February  2018
     600    4 x 150 on 2:45 Swim and drill mix   1:50
     400    4 x 100 on 1:50 Pull, Desc           1:50
     450    6 x 75 on 2:00 Kick, last 25 faster  2:40
             ----- Group Up -----
     100    4 x 25 on :40 Fast!                  2:40
   1,400 2x{6 x 50 on 1:00 Alt 1 Mod, 1 Fast     2:00
           {2 x 200 on 3:20 Desc                 1:40
     100    1 x 100 on 5:00 Loosen               5:00
         6:10 PM 3,050 Meters

Wednesday, 21 February  2018
     600 3 x 200 on 3:30 Mix swim and drill     1:45
     450 6 x 75 on 1:25 Pull, Desc              1:53
     400 8 x 50 on 1:15 Kick, mix efforts       2:30
          ----- Group Up -----
     200 4 x 50 on 1:05 Desc                    2:10
   1,200 3 x 400 on 6:40 Desc + last 100 fast!  1:40
     600 3 x 200 on 3:45 Desc + last 50 fast!   1:52
     300 3 x 100 on 1:55 Desc + last 25 fast!   1:55
     150 3 x 50 on 1:00 All Fast!               2:00
     100 1 x 100 on 5:00 Loosen                 5:00
         6:29 PM 4,000 Meters

Thursday, 22 February  2018
     600 4 x 150 on 2:40 Swim and drill  1:47
     400 4 x 100 on 2:20 Kick, Desc      2:20
     400 4 x 100 on 1:50 Pull, Desc      1:50
          ----- Group Up -----
     100 4 x 25 on :40 Fast!             2:40
     300 2 x 150 on 2:25 Desc            1:37
     300 2 x 150 on 2:30 Desc            1:40
     300 2 x 150 on 2:35 Desc            1:43
     300 2 x 150 on 2:40 Desc            1:47
     300 2 x 150 on 2:45 Desc            1:50
     100 1 x 100 on 5:00 Loosen          5:00
         6:14 PM 3,100 Meters


Masters Week of 26 February
2/26/2018

 

Monday, 26 February  2018
     600 6 x 100 on 1:50 Swim & drill mix      1:50
     450 6 x 75 on 1:25 Pull, Desc             1:53
     400 4 x 100 on 2:20 Kick, desc            2:20
          ***** Group Up *****
     500 10 x 50 on 1:00 Fast - #4, #8 Easier  2:00
     250 5 x 50 on 1:05 1 Easy, 1 Max          2:10
     500 10 x 50 on 1:00 Fast - #3, #6 Easier  2:00
     250 5 x 50 on 1:10 1 Max, 1 Easy          2:20
     100 1 x 100 on 5:00 Loosen                5:00
         6:14 PM 3,050 Meters

Tuesday, 27 February  2018
     600 3 x 200 on 3:30 Mix swim and drill        1:45
     400 8 x 50 on 1:00 Pull, Desc                 2:00
     400 4 x 100 on 2:20 Kick, neg split           2:20
          ///// Group Up \\\\\
     100 4 x 25 on :40 Fast!                       2:40
     900 12 x 75 on 1:25 4 mod, 4 fast, 4 fastest  1:53
     600 12 x 50 on :55 Fast!                      1:50
     100 1 x 100 on 5:00 Loosen                    5:00
         6:11 PM 3,100 Meters

Wednesday, 28 February  2018
     600 4 x 150 on 2:40 Swim & drill mix               1:47
     400 4 x 100 on 1:50 Pull, mix efforts              1:50
     400 8 x 50 on 1:15 Kick, alt easy and fast         2:30
          ***** Group Up *****
     100 4 x 25 on :40 Fast!                            2:40
   1,200 4 x 300 on 5:00 Desc                           1:40
   1,200 12 x 100 on 1:45 3 mod, fast, faster, fastest  1:45
     100 1 x 100 on 5:00 Loosen                         5:00
         6:24 PM 4,000 Meters

Thursday, 01 March  2018
     600 2 x 300 on 5:40 Mix swim and drill  1:53
     450 6 x 75 on 1:40 Kick, Desc           2:13
     400 4 x 100 on 1:50 Pull, mix efforts   1:50
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                 2:40
     800 4 x 200 on 3:30 Neg Split Day       1:45
     400 2 x 200 on 3:25 Neg Split           1:42
     200 1 x 200 on 3:20 Neg Split           1:40
     100 1 x 100 on 5:00 Losen               5:00
         6:10 PM 3,050 Meters


Masters Week of 26 February
DATE & TIME 2/26/2018
LOCATION

 

Monday, 26 February  2018
     600 6 x 100 on 1:50 Swim & drill mix      1:50
     450 6 x 75 on 1:25 Pull, Desc             1:53
     400 4 x 100 on 2:20 Kick, desc            2:20
          ***** Group Up *****
     500 10 x 50 on 1:00 Fast - #4, #8 Easier  2:00
     250 5 x 50 on 1:05 1 Easy, 1 Max          2:10
     500 10 x 50 on 1:00 Fast - #3, #6 Easier  2:00
     250 5 x 50 on 1:10 1 Max, 1 Easy          2:20
     100 1 x 100 on 5:00 Loosen                5:00
         6:14 PM 3,050 Meters

Tuesday, 27 February  2018
     600 3 x 200 on 3:30 Mix swim and drill        1:45
     400 8 x 50 on 1:00 Pull, Desc                 2:00
     400 4 x 100 on 2:20 Kick, neg split           2:20
          ///// Group Up \\\\\
     100 4 x 25 on :40 Fast!                       2:40
     900 12 x 75 on 1:25 4 mod, 4 fast, 4 fastest  1:53
     600 12 x 50 on :55 Fast!                      1:50
     100 1 x 100 on 5:00 Loosen                    5:00
         6:11 PM 3,100 Meters

Wednesday, 28 February  2018
     600 4 x 150 on 2:40 Swim & drill mix               1:47
     400 4 x 100 on 1:50 Pull, mix efforts              1:50
     400 8 x 50 on 1:15 Kick, alt easy and fast         2:30
          ***** Group Up *****
     100 4 x 25 on :40 Fast!                            2:40
   1,200 4 x 300 on 5:00 Desc                           1:40
   1,200 12 x 100 on 1:45 3 mod, fast, faster, fastest  1:45
     100 1 x 100 on 5:00 Loosen                         5:00
         6:24 PM 4,000 Meters

Thursday, 01 March  2018
     600 2 x 300 on 5:40 Mix swim and drill  1:53
     450 6 x 75 on 1:40 Kick, Desc           2:13
     400 4 x 100 on 1:50 Pull, mix efforts   1:50
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                 2:40
     800 4 x 200 on 3:30 Neg Split Day       1:45
     400 2 x 200 on 3:25 Neg Split           1:42
     200 1 x 200 on 3:20 Neg Split           1:40
     100 1 x 100 on 5:00 Losen               5:00
         6:10 PM 3,050 Meters


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