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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 MeetLate 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
Winter 2019 (High School Letter Season TBA) We 02 Jan Tryouts and BA Practice Th 03 Jan Start Full Practice Schedule Sa 05 Jan ODST Time Trials (last day to qualify for Tokyo Winter Champs Swim Meet, click here for Qualifying Times) Sa 12 Jan 6:00-8:00am Practice BA / B1 / W1 Sa 19 Jan 6:00-8:00am Practice BA / B1 / W1 Sa 26 Jan 6:00-8:00am Practice BA / B1 / W1 Sa 02 Feb 6:00-8:00am Practice BA / B1 / W1 Sa 09 Feb 6:00-8:00am Practice BA / B1 / W1 Sa 16 Feb 6:00-8:00am Practice BA / B1 / W1 Sa 23 Feb MS/HS/ES Swim Meet / End of Winter Youth Season
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 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 CancelTyphoon 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
ODST Spring Season(26 Mar - 19 May 2018 Youth Season) (26 Mar - 17 June 2018 Masters Season)
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
For billing purposes, we have five payment periods in 2018:
Payment Days & Times at the Pool
Payment Guidelines at the Pool
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)
Youth Practice During the School Year
Middle/High School Age Swimmers*
Elementary School Age Swimmers*
Youth Practice During Summer Vacation
Middle School/High School Age Swimmers*
*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
Middle School / High School Age
Blue A Minimum
Blue 1 Minimum
Blue 2 Minimum (to make the team - see Tryouts tab)
Elementary School Age
White 1 Minimum
White 2 Minimum (to make the team - see Tryouts tab)
Masters/Adults
Tryout Details:
Tryout Dates:
Youth Practice Season Dates (projected):
Annotated Masters Workout: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf
Monday, 23 April 2018 500 5:00 PM 1 x 500 on 9:00 Mix swim & Drill 1:48 500 5:10 PM 1 x 500 on 9:00 Pull, mix speeds 1:48 400 5:20 PM 4 x 100 on 2:20 Kick, mix in a fast 25 on each 2:20 ***** Group Up ****** 100 5:31 PM 4 x 25 on :50 Speedy! 3:20 400 5:36 PM 8 x 50 on 1:05 Desc 1-4, 5-8 2:10 200 5:46 PM 1 x 200 on 4:00 Loosen, Get Ready 2:00 600 5:51 PM 6 x 100 on 3:00 Test Yourself!! 3:00 300 6:10 PM 1 x 300 on 6:00 Cool down 2:00 6:16 PM 3,000 Meters
Tuesday, 24 April 2018 600 5:00 PM 2 x 300 on 5:45 Swim and drill 1:55 400 5:13 PM 8 x 50 on 1:10 Kick, mix speeds 2:20 400 5:24 PM 4 x 100 on 1:50 Pull, Desc 1:50 ----- Group Up ----- 100 5:33 PM 4 x 25 on :40 Fast! 2:40 1,600 5:37 PM 4x{2 x 150 on 2:30 Desc 1-2 1:40 {2 x 50 on 1:05 Ascend 1-2, #1 Fast, #2 EZ 2:10 100 6:07 PM 1 x 100 on 5:00 Cool down 5:00 6:12 PM 3,200 Meters
Wednesday, 25 April 2018 600 5:00 PM 3 x 200 on 3:40 Swim and drill mix 1:50 450 5:12 PM 6 x 75 on 1:25 Pull, Desc 1:53 400 5:22 PM 8 x 50 on 1:10 Kick, Evens Fast 2:20 ##### Group Up ##### 1,000 5:33 PM 2 x 500 on 8:30 Alt 100 Strong, 100 Cruise 1:42 500 5:51 PM 5 x 100 on 1:45 Last 50 of each faster 1:45 400 6:01 PM 4 x 100 on 1:47 Alt Mod/Fast 1:47 300 6:10 PM 3 x 100 on 1:49 Neg Split 1:49 200 6:17 PM 2 x 100 on 1:51 Alt Mod/Fast 1:51 100 6:22 PM 1 x 100 on 3:00 Last one, fast one 3:00 100 6:26 PM 1 x 100 on 5:00 Loosen 5:00 6:31 PM 4,050 Meters
Thursday, 26 April 2018 600 5:00 PM 6 x 100 on 1:55 Swim and drill 1:55 400 5:13 PM 4 x 100 on 2:20 Kick, Desc 2:20 450 5:24 PM 6 x 75 on 1:25 Pull, Neg Split Each 1:53 ***** Group Up ***** 100 5:34 PM 4 x 25 on :40 Fast! 2:40 600 5:38 PM 4 x 150 on 3:00 Desc 2:00 600 5:51 PM 4 x 150 on 2:45 Desc 1:50 300 6:03 PM 2 x 150 on 3:15 1 Easy, 1 Best of the day 2:10 100 6:11 PM 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,150 Meters
Monday, 30 April 2018 600 5:00 PM 4 x 150 on 2:50 Swim and drill 1:53 400 5:13 PM 4 x 100 on 2:20 Kick, faster in the middle 2:20 450 5:24 PM 6 x 75 on 1:20 Pull, Strong 1:47 ~~~~~ Group Up ~~~~~ 100 5:33 PM 4 x 25 on :40 Fast! 2:40 1,600 5:37 PM 4x{4 x 75 on 2:00 Best speed possible 2:40 {1 x 100 on 3:00 Loosen 3:00 6:21 PM 3,150 Meters
Tuesday, 01 May 2018 400 5:00 PM 4 x 100 on 1:50 Swim and drill 1:50 600 5:09 PM 6 x 100 on 1:50 Pull, mix efforts 1:50 450 5:21 PM 6 x 75 on 1:40 Kick, mix efforts 2:13 ///// Group Up \\\\\ 100 5:32 PM 4 x 25 on :40 Fast 2:40 1,700 5:36 PM 2x{3 x 200 on 3:30 Desc 1:45 {4 x 50 on 1:05 Desc, #4 Very Fast 2:10 {1 x 50 on 1:20 Easy 2:40 100 6:10 PM 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,350 Meters
Wednesday, 02 May 2018 600 5:00 PM 2 x 300 on 5:45 Swim and drill 1:55 400 5:13 PM 1 x 400 on 7:45 Pull as desired 1:56 400 5:22 PM 1 x 400 on 10:00 Kick as desired 2:30 %%%%% Group Up %%%%% 200 5:33 PM 4 x 50 on 1:00 Desc 2:00 1,200 5:38 PM 3 x 400 on 6:45 Desc and last 100 always fast 1:41 800 6:00 PM 4 x 200 on 3:35 Desc and Neg Split 1:48 500 6:16 PM 5 x 100 on 1:55 Desc to very fast 1:55 100 6:27 PM 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,200 Meters
Thursday, 03 May 2018 600 5:00 PM 3 x 200 on 3:40 Swim & Drill 1:50 400 5:12 PM 4 x 100 on 2:20 Kick, Some fast, some not 2:20 400 5:23 PM 8 x 50 on 1:00 Pull, Evens faster 2:00 ***** Group Up ***** 100 5:32 PM 4 x 25 on :40 Fast! 2:40 1,500 5:36 PM 10 x 150 on 2:30 Faster even repeats 1:40 100 6:02 PM 1 x 100 on 5:00 Loosen 5:00 6:07 PM 3,100 Meters
Workout Archives:
2018: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2018_masters_workouts.pdf
2017: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2017_masters_workouts(1).pdf
2016: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2016_masters_workouts.pdf
2015: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2015_masters_workouts.pdf
2014: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2014_masters_workouts.pdf
2013: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2013_masters_workouts.pdf
2012: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2012_masters_workouts.pdf
Monday, 07 May 2018 600 3 x 200 on 3:45 Swim & Drill 1:52 400 8 x 50 on 1:10 Kick, Desc 2:20 400 4 x 100 on 1:50 Pull, Desc 1:50 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 400 8 x 50 on :55 Desc 1:50 400 4 x 100 on 1:55 Desc 1:55 400 8 x 50 on 1:00 Desc 2:00 400 4 x 100 on 2:05 Desc 2:05 6:13 PM 3,100 Meters
Tuesday, 08 May 2018 600 2 x 300 on 5:45 Drill & Swim 1:55 450 6 x 75 on 1:25 Pull, Desc 1:53 400 4 x 100 on 2:10 Kick, Desc 2:10 ##### Group Up ##### 100 4 x 25 on :40 Fast! 2:40 1,100 2x{1 x 100 on 2:30 Loosen 2:30 {6 x 75 on 2:00 Best Speed Possible 2:40 100 1 x 100 on 2:30 Loosen 2:30 150 2 x 75 on 2:00 Two More, FAST!! 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:21 PM 3,000 Meters
Wednesday, 09 May 2018 600 4 x 150 on 2:50 Drill & Swim 1:53 400 8 x 50 on 1:00 Pull, mix efforts 2:00 450 6 x 75 on 2:00 Kick, last 25 fast 2:40 %%%%% Group Up %%%%% 200 4 x 50 on 1:00 Desc 2:00 2,400 2x{2 x 300 on 5:20 Desc 1-2 1:47 {6 x 100 on 1:42 Alt Mod/Fast 1:42 100 1 x 100 on 5:00 Loosen 5:00 6:28 PM 4,150 Meters
Thursday, 10 May 2018 600 6 x 100 on 1:50 Swim and drill 1:50 400 8 x 50 on 1:10 Kick, Desc 2:20 400 4 x 100 on 1:50 Pull, Desc 1:50 ----- Group Up ----- 200 4 x 50 on 1:05 Desc 2:10 800 4 x 200 on 3:30 Desc 1:45 400 2 x 200 on 3:20 Desc 1:40 50 1 x 50 on 1:30 Loosen 3:00 200 1 x 200 on 3:40 Best of the day 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,150 Meters
Monday, 14 May 2018 600 2 x 300 on 5:45 Swim & Drill 1:55 400 4 x 100 on 2:15 Kick Last 25 Faster 2:15 450 6 x 75 on 1:25 Pull Last 25 Faster 1:53 ~~~~~ Group Up ~~~~~ 100 4 x 25 on :40 Fast! 2:40 1,500 2x{10 x 25 on :35 1 Easier, 2 Faster 2:20 {1 x 50 on 1:30 Easy 3:00 {4 x 100 on 1:45 Desc, #4 Go for it! 1:45 {1 x 50 on 1:30 Easy 3:00 6:09 PM 3,050 Meters
Tuesday, 15 May 2018 600 4 x 150 on 2:45 Swim and drill 1:50 450 6 x 75 on 1:50 Kick, mix efforts 2:27 400 8 x 50 on 1:00 Pull, Desc 2:00 ::::: Group Up ::::: 100 4 x 25 on :40 Fast! 2:40 800 8 x 100 on 1:50 Desc 1:50 400 4 x 100 on 1:40 Desc 1:40 200 2 x 100 on 2:00 FAST!!! 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,050 Meters
Wednesday, 16 May 2018 600 6 x 100 on 1:50 Drill and swim 1:50 400 4 x 100 on 1:50 Pull, Desc 1:50 400 8 x 50 on 1:15 Kick, neg split! 2:30 <<<<< Group Up >>>>> 200 4 x 50 on :55 Desc 1:50 500 1 x 500 on 8:40 Neg Split 1:44 300 2 x 150 on 2:30 Desc 1:40 500 1 x 500 on 8:30 Neg Split 1:42 300 2 x 150 on 2:40 Desc 1:47 500 1 x 500 on 8:20 Neg Split 1:40 300 2 x 150 on 2:50 Desc 1:53 6:26 PM 4,000 Meters
Thursday, 17 May 2018 600 3 x 200 on 3:30 Swim and drill 1:45 400 4 x 100 on 2:15 Kick, mix efforts 2:15 400 4 x 100 on 1:50 Pull, mix efforts 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 2:35 Desc 1:43 300 2 x 150 on 2:45 Desc 1:50 300 2 x 150 on 2:35 Desc 1:43 300 2 x 150 on 2:25 Desc 1:37 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,100 Meters
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