DOLPHINS SWIM TEAM
Dolphins Swim Team

Want to know what’s happening at MCCS? Subscribe to receive updates from this program.

Want to know what’s happening at MCCS? Subscribe to receive updates from this program.

Important Swim Team Dates

Summer 2017
Mo 19 Jun Aquathlon
Tu 20 Jun Tryouts and BA/BAA Practice
We 21 Jun Start Full Practice Schedule
Mo 10 Jul Aquathlon
Sa 15 Jul ODST Swim Meet
Mo 31 Jul Aquathlon
Sa 12 Aug ODST Swim Meet / End of Youth Season

Early Fall 2017
Mo 28 Aug Tryouts and BA/BAA Practice
Tu 29 Aug Start Full Practice Schedule
Sa 23 Sep ODST Swim Meet
Fr 13 Oct ES Swim Meet
Sa 14 Oct MS/HS Swim Meet
Th 19 Oct End of Youth Season 

Late Fall 2017
Mo 23 Oct Tryouts and BA/BAA Practice
Tu 24 Oct Start Full Practice Schedule
Fr-Su 3-5 Nov Taipei American School Invitational Swim Meet
Sa 18 Nov ODST Swim Meet
Fr 24 Nov ODST Distance Dare
Sa 16 Dec ODST Swim Meet / End of Youth Season

Winter 2018
Tu 02 Jan Tryouts and BA/BAA Practice
We 03 Jan Start Full Practice Schedule
Sa 06 Jan ODST Time Trials (last day to qualify for Tokyo Winter Champs Swim Meet)
Fr 23 Feb ES Swim Meet 
Sa 24 Feb MS/HS Swim Meet / End of 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 Swim Meet (qualifying standards) 


Important Swim Team Dates
LOCATION

Summer 2017
Mo 19 Jun Aquathlon
Tu 20 Jun Tryouts and BA/BAA Practice
We 21 Jun Start Full Practice Schedule
Mo 10 Jul Aquathlon
Sa 15 Jul ODST Swim Meet
Mo 31 Jul Aquathlon
Sa 12 Aug ODST Swim Meet / End of Youth Season

Early Fall 2017
Mo 28 Aug Tryouts and BA/BAA Practice
Tu 29 Aug Start Full Practice Schedule
Sa 23 Sep ODST Swim Meet
Fr 13 Oct ES Swim Meet
Sa 14 Oct MS/HS Swim Meet
Th 19 Oct End of Youth Season 

Late Fall 2017
Mo 23 Oct Tryouts and BA/BAA Practice
Tu 24 Oct Start Full Practice Schedule
Fr-Su 3-5 Nov Taipei American School Invitational Swim Meet
Sa 18 Nov ODST Swim Meet
Fr 24 Nov ODST Distance Dare
Sa 16 Dec ODST Swim Meet / End of Youth Season

Winter 2018
Tu 02 Jan Tryouts and BA/BAA Practice
We 03 Jan Start Full Practice Schedule
Sa 06 Jan ODST Time Trials (last day to qualify for Tokyo Winter Champs Swim Meet)
Fr 23 Feb ES Swim Meet 
Sa 24 Feb MS/HS Swim Meet / End of 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 Swim Meet (qualifying standards) 


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 Fees
The swim team is a valued part of the MCCS Semper Fit Aquatics program, but it is not a core program listed in any MCCS or Marine Corps order. It is not funded the same way as other MCCS youth or adult programs. We must find ways to recoup some of the operating costs in order to maintain the team's place within MCCS Okinawa.

While no one wants to increase fees, we have to accept the current financial challenges in our world and make changes to keep a viable swim team program in the water. To achieve this, the swim team fee will be increased to match the learn to swim program fee, currently $75 (as of January 2016). Once that level is reached, the swim team fee will be tied to the learn-to-swim fee in future years. To ameliorate the impact of this change, the increase will be spread over several years.

• Starting January 2017, the swim team season basic fee will be $55 per swimmer.
o Any adult swimmer (19 years old or older) will pay the full fee.
o The first youth swimmer (under 19 years old) in a family will pay the full fee.
o 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 2018 the basic fee will be $65 per season with the same discount structure.
• As of January 2019 the basic fee will be $75 per season with the same discount structure.
Swim Team Fees
LOCATION The swim team is a valued part of the MCCS Semper Fit Aquatics program, but it is not a core program listed in any MCCS or Marine Corps order. It is not funded the same way as other MCCS youth or adult programs. We must find ways to recoup some of the operating costs in order to maintain the team's place within MCCS Okinawa.

While no one wants to increase fees, we have to accept the current financial challenges in our world and make changes to keep a viable swim team program in the water. To achieve this, the swim team fee will be increased to match the learn to swim program fee, currently $75 (as of January 2016). Once that level is reached, the swim team fee will be tied to the learn-to-swim fee in future years. To ameliorate the impact of this change, the increase will be spread over several years.

• Starting January 2017, the swim team season basic fee will be $55 per swimmer.
o Any adult swimmer (19 years old or older) will pay the full fee.
o The first youth swimmer (under 19 years old) in a family will pay the full fee.
o 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 2018 the basic fee will be $65 per season with the same discount structure.
• As of January 2019 the basic fee will be $75 per season with the same discount structure.
Swim Team Practice Inclement Weather Policy

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

  • If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms for 30-minutes.
  • f there is a reoccurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
  • f 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).

Swim Team Practice Inclement Weather Policy
LOCATION

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

  • If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms for 30-minutes.
  • f there is a reoccurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
  • f 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).

Swim Team Typhoon Policy
6/1/2017
  • TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.).

  • 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 DoD/SAC buses have made their drop-off at the pool. If a DoD/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.

  • SCHOOL YEAR: If TC-2 occurs prior to the regular bus pick-up, the buses do not make pick-ups - swimmers should go home via alternate means (the same way they would on a Friday when there is no afternoon youth practice). 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.

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

  • C-All Clear: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Youth Swim Team resumes no earlier than 24-hours after All-Clear. 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: Foster 50 - 645-2211 (098-970-2211).

Swim Team Typhoon Policy
DATE & TIME 6/1/2017
LOCATION
  • TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.).

  • 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 DoD/SAC buses have made their drop-off at the pool. If a DoD/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.

  • SCHOOL YEAR: If TC-2 occurs prior to the regular bus pick-up, the buses do not make pick-ups - swimmers should go home via alternate means (the same way they would on a Friday when there is no afternoon youth practice). 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.

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

  • C-All Clear: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Youth Swim Team resumes no earlier than 24-hours after All-Clear. 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: Foster 50 - 645-2211 (098-970-2211).

Want to know what’s happening at MCCS? Subscribe to receive updates from this program.

MCCS Okinawa 2017 ODST Summer 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: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Payment Form Swim Team 2017 01 01.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 2017 the base fee will be $55 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 2018 the base fee will be $65 per season with the same discount structure.
  • 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 2017:

  • 01 Jan - 26 Mar (Winter)
  • 27 Mar - 18 Jun (Spring)
  • 19 Jun - 27 Aug (Summer)
  • 28 Aug - 22 Oct (Early Fall)
  • 23 Oct - 31 Dec (Late Fall)

Online Payments - Please see the Online Payment tab on the swim team web page.

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.




Want to know what’s happening at MCCS? Subscribe to receive updates from this program.

Contact the Swim Team:
odst@hotmail.com 
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, 52-weeks/year.
  • White, Blue 1, A, and AA Youth 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/AA 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! 

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 3 3:00-4:15 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 2 3:00-4:15 p.m. Mon/Tue/Wed/Thu (choose 3)
  • Blue 1 3:00-4:15 p.m. Mon/Tue/Wed/Thu  
  • Blue A 3:00-4:30 p.m. Mon/Tue/Wed/Thu + Fri 5:00-6:15 a.m. (Tue/Wed/Thu 5:00-6:15 a.m. Optional)   
  • Blue AA 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)
  • Swimmers that are late release from Ryukyu Middle School due to the Kadena Middle School construction practice with the equivalent ES group.

Elementary School Age Swimmers*

  • Gold 4:00-5:00 p.m. Mon/Tue/Wed/Thu (choose 3) 
  • Red  4:00-5:00 p.m. Mon/Tue/Wed/Thu (choose 3) 
  • White 4:00-5:15 p.m. Mon/Tue/Wed/Thu 

Youth Practice During Summer Vacation  

Middle School/High School Age Swimmers*

  • Blue-3: 8:00-8:55 a.m. Tu/We/Th  
  • Blue-2: 8:00-8:55 a.m. Tu/We/Th  
  • Blue-1: 8:00-10:15 a.m. Tu/We/Th/Fr (Mon/Tue/Wed/Thu 5:00-6:15 p.m. Optional) 
  • Blue-A: 8:00-10:15 a.m. Tu/We/Th/Fri (Mon/Tue/Wed/Thu 5:00-6:15 p.m. Optional) 
  • Blue-AA: 8:00-10:15 a.m. Tu/We/Th/Fr (Mon/Tue/Wed/Thu 5:00-6:15 p.m. Optional) 
Elementary School Age Swimmers*
  • Gold: 9:05-10:00 a.m. Tu/We/Th 
  • Red: 9:05-10:00 a.m. Tu/We/Th 
  • White: 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 in the Fall. 

Practice Group Definitions as of 1 Jun 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, Red, and Gold are elementary school age swimmers. 

Middle School / High School Age

Blue-AA Minimum

  • Legal 200 IM
  • 10x 100 Free @ 1:35
  • Actively demonstrate solid work habits aimed toward achieving personal success
  • Coach Recommendation

Blue-A Minimum 

  • Legal 200 IM
  • 10x 100 Free @ 1:45
  • Coach Recommendation

Blue-1 Minimum

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

Blue-2 Minimum

  • Legal 25 in 3 of 4 strokes
  • 10x 50 Free @ 1:30 
  • Coach Recommendation

Blue-3 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 Minimum 

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

Red Minimum 

  • Legal 25 in 3 of 4 strokes
  • 10x 50 @ 1:30
  • Coach Recommendation

Gold 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 minimum skill level
  • Suggested ability: complete a 25m swim without stopping

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.  

Tryout Dates:       

  • Summer Season 2017 Tryouts are Tuesday 20 June, 8:30 a.m. to 9:30 a.m. at the Foster 50m pool. Late tryouts will be held 21-22 June from 10:15-10:30 a.m. After that date, new swimmers must wait until the next season to join the team.  
  • Early Fall Season 2017 Tryouts are Monday 28 August, 3:30 p.m. to 5:00 p.m. at the Foster 50m pool. Late tryouts will be held 29-30 August from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team. 
  • Late Fall Season 2017 Tryouts are Monday 23 October, 3:30 p.m. to 5:00 p.m. at the Foster 50m pool. Late tryouts will be held 24-25 October from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • Winter Season 2018 Tryouts are TBA. 
  • Spring Season 2018 Tryouts are TBA. 

Masters Week of 03 July 2017
7/3/2017

Monday, 03 July  2017
     400 1 x 400 on 8:00 Mix swim & Drill                2:00
     400 1 x 400 on 8:00 Pull, mix speeds                2:00
     400 4 x 100 on 2:45 Kick, mix in a fast 25 on each  2:45
          ***** Group Up ******
     100 4 x 25 on :45 Speedy!                           3:00
     400 8 x 50 on 1:00 Desc 1-4, 5-8                    2:00
     200 1 x 200 on 4:00 Get Ready                       2:00
     600 6 x 100 on 3:00 Test Yourself!!                 3:00
     500 1 x 500 on 10:00 Cool down                      2:00
         6:17 PM 3,000 Meters

Tuesday, 04 July  2017 (Holiday, no practice, pool open 11:00 am - 7:30 pm)
     600 6 x 100 on 1:55 Swim: with drills  1:55
     400 8 x 50 on 1:20 Kick, Mix Efforts   2:40
     400 4 x 100 on 1:50 Pull: Mix speed    1:50
          ===GROUP UP===
     200 4 x 50 on 1:00 Desc                2:00
     600 4 x 150 on 2:30 Last 50 fast       1:40
         1 on :30 Extra Rest
     400 4 x 100 on 1:45 Last 50 fast       1:45
         1 on :30 Extra Rest
     200 4 x 50 on :55 All fast             1:50
         1 on :30 Extra Rest
     100 4 x 25 on :30 BEST OF THE DAY      2:00
     100 1 x 100 on 5:00 Cool Down          5:00
         6:11 PM 3,000 Meters

Wednesday, 05 July  2017
     600    2 x 300 on 5:30 Swim with drills         1:50
     400    4 x 100 on 1:50 Pull desc                1:50
     400    2 x 200 on 4:40 Kick: e/o 50 harder      2:20
             ===GROUP UP===
   3,000 2x{1 x 500 on 8:30 Negative Split           1:42
           {2 x 250 on 4:30 Desc 1-2                 1:48
           {5 x 100 on 1:40 Desc and negative split  1:40
     100    1 x 100 on 5:00 Cool Down                5:00
         6:30 PM 4,500 Meters

Thursday, 06 July  2017
     600    6 x 100 on 1:50 Desc              1:50
     400    4 x 100 on 1:50 Pull, Mix speed   1:50
     450    6 x 75 on 2:00 Kick, Mix Efforts  2:40
             ===GROUP UP===
     200    4 x 50 on 1:05 Desc               2:10
      50    1 x 50 on 1:30 Easy               3:00
     100    4 x 25 on :40 FAST                2:40
   1,100 2x{1 x 100 on 2:00 Easy              2:00
           {6 x 75 on 1:30 RACE PACE          2:00
     100    1 x 100 on 5:00 Cool Down         5:00
         6:15 PM 3,000 Meters


Masters Week of 03 July 2017
DATE & TIME 7/3/2017
LOCATION

Monday, 03 July  2017
     400 1 x 400 on 8:00 Mix swim & Drill                2:00
     400 1 x 400 on 8:00 Pull, mix speeds                2:00
     400 4 x 100 on 2:45 Kick, mix in a fast 25 on each  2:45
          ***** Group Up ******
     100 4 x 25 on :45 Speedy!                           3:00
     400 8 x 50 on 1:00 Desc 1-4, 5-8                    2:00
     200 1 x 200 on 4:00 Get Ready                       2:00
     600 6 x 100 on 3:00 Test Yourself!!                 3:00
     500 1 x 500 on 10:00 Cool down                      2:00
         6:17 PM 3,000 Meters

Tuesday, 04 July  2017 (Holiday, no practice, pool open 11:00 am - 7:30 pm)
     600 6 x 100 on 1:55 Swim: with drills  1:55
     400 8 x 50 on 1:20 Kick, Mix Efforts   2:40
     400 4 x 100 on 1:50 Pull: Mix speed    1:50
          ===GROUP UP===
     200 4 x 50 on 1:00 Desc                2:00
     600 4 x 150 on 2:30 Last 50 fast       1:40
         1 on :30 Extra Rest
     400 4 x 100 on 1:45 Last 50 fast       1:45
         1 on :30 Extra Rest
     200 4 x 50 on :55 All fast             1:50
         1 on :30 Extra Rest
     100 4 x 25 on :30 BEST OF THE DAY      2:00
     100 1 x 100 on 5:00 Cool Down          5:00
         6:11 PM 3,000 Meters

Wednesday, 05 July  2017
     600    2 x 300 on 5:30 Swim with drills         1:50
     400    4 x 100 on 1:50 Pull desc                1:50
     400    2 x 200 on 4:40 Kick: e/o 50 harder      2:20
             ===GROUP UP===
   3,000 2x{1 x 500 on 8:30 Negative Split           1:42
           {2 x 250 on 4:30 Desc 1-2                 1:48
           {5 x 100 on 1:40 Desc and negative split  1:40
     100    1 x 100 on 5:00 Cool Down                5:00
         6:30 PM 4,500 Meters

Thursday, 06 July  2017
     600    6 x 100 on 1:50 Desc              1:50
     400    4 x 100 on 1:50 Pull, Mix speed   1:50
     450    6 x 75 on 2:00 Kick, Mix Efforts  2:40
             ===GROUP UP===
     200    4 x 50 on 1:05 Desc               2:10
      50    1 x 50 on 1:30 Easy               3:00
     100    4 x 25 on :40 FAST                2:40
   1,100 2x{1 x 100 on 2:00 Easy              2:00
           {6 x 75 on 1:30 RACE PACE          2:00
     100    1 x 100 on 5:00 Cool Down         5:00
         6:15 PM 3,000 Meters


Masters Week of 10 July 2017
7/10/2017

Monday, 10 July  2017
          Aquathlon #2 Monday Night, sign-in 4:30-5:00pm
     600 6 x 100 on 1:50 drill and swim                   1:50
     400 2 x 200 on 3:40 Pull, Neg Split                  1:50
     400 8 x 50 on 1:15 Kick, Evens Faster                2:30
          ----- Group Up -----
     100 4 x 25 on :40 Fast!                              2:40
      50 1 x 50 on 1:15 Loosen                            2:30
     300 6 x 50 on 1:10 Odds Mod, Evens Max               2:20
      50 1 x 50 on 1:15 Loosen                            2:30
     600 8 x 75 on 1:40 Odds Mod, Evens Max               2:13
      50 1 x 50 on 1:15 Loosen                            2:30
     300 6 x 50 on 1:15 All Fast                          2:30
      50 1 x 50 on 1:15 Loosen                            2:30
     100 4 x 25 on :40 Fast!                              2:40
     100 1 x 100 on 5:00 Loosen                           5:00
         6:29 PM 3,100 Meters

Tuesday, 11 July  2017
     600 3 x 200 on 3:40 swim and drill           1:50
     400 4 x 100 on 2:20 Kick, mix efforts        2:20
     400 8 x 50 on 1:00 Pull, alt easy, moderate  2:00
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                      2:40
     400 2 x 200 on 3:30 Desc                     1:45
     400 2 x 200 on 3:25 Desc                     1:42
     400 2 x 200 on 3:20 Desc                     1:40
      50 1 x 50 on 1:15 Loosen or rest            2:30
     200 1 x 200 on 4:00 Best one!                2:00
     100 1 x 100 on 5:00 Loosen                   5:00
         6:13 PM 3,050 Meters

Wednesday, 12 July  2017
     600 8 x 75 on 1:20 swim and drill           1:47
     600 6 x 100 on 1:50 Pull, neg split         1:50
     400 1 x 400 on 9:30 Kick as desired         2:22
          ***** Group Up *****
     200 4 x 50 on 1:00 Desc                     2:00
   1,600 4 x 400 on 6:20 Desc 1-3, Neg Split #4  1:35
     200 4 x 50 on 1:10 All Strong, Steady       2:20
     400 1 x 400 on 7:00 Last one, fast one      1:45
     100 1 x 100 on 5:00 Loosen                  5:00
         6:26 PM 4,100 Meters

Thursday, 13 July  2017
     600 3 x 200 on 3:40 swim and drill        1:50
     600 8 x 75 on 1:30 Pull, mix efforts      2:00
     400 4 x 100 on 2:25 Kick, last 25 faster  2:25
          @@@@@ Group Up @@@@@
     200 4 x 50 on 1:05 Desc                   2:10
     450 6 x 75 on 1:15 Desc                   1:40
     450 6 x 75 on 1:20 Desc                   1:47
     450 6 x 75 on 1:25 Desc                   1:53
     100 1 x 100 on 5:00 Loosen                5:00
         6:15 PM 3,250 Meters


Masters Week of 10 July 2017
DATE & TIME 7/10/2017
LOCATION

Monday, 10 July  2017
          Aquathlon #2 Monday Night, sign-in 4:30-5:00pm
     600 6 x 100 on 1:50 drill and swim                   1:50
     400 2 x 200 on 3:40 Pull, Neg Split                  1:50
     400 8 x 50 on 1:15 Kick, Evens Faster                2:30
          ----- Group Up -----
     100 4 x 25 on :40 Fast!                              2:40
      50 1 x 50 on 1:15 Loosen                            2:30
     300 6 x 50 on 1:10 Odds Mod, Evens Max               2:20
      50 1 x 50 on 1:15 Loosen                            2:30
     600 8 x 75 on 1:40 Odds Mod, Evens Max               2:13
      50 1 x 50 on 1:15 Loosen                            2:30
     300 6 x 50 on 1:15 All Fast                          2:30
      50 1 x 50 on 1:15 Loosen                            2:30
     100 4 x 25 on :40 Fast!                              2:40
     100 1 x 100 on 5:00 Loosen                           5:00
         6:29 PM 3,100 Meters

Tuesday, 11 July  2017
     600 3 x 200 on 3:40 swim and drill           1:50
     400 4 x 100 on 2:20 Kick, mix efforts        2:20
     400 8 x 50 on 1:00 Pull, alt easy, moderate  2:00
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                      2:40
     400 2 x 200 on 3:30 Desc                     1:45
     400 2 x 200 on 3:25 Desc                     1:42
     400 2 x 200 on 3:20 Desc                     1:40
      50 1 x 50 on 1:15 Loosen or rest            2:30
     200 1 x 200 on 4:00 Best one!                2:00
     100 1 x 100 on 5:00 Loosen                   5:00
         6:13 PM 3,050 Meters

Wednesday, 12 July  2017
     600 8 x 75 on 1:20 swim and drill           1:47
     600 6 x 100 on 1:50 Pull, neg split         1:50
     400 1 x 400 on 9:30 Kick as desired         2:22
          ***** Group Up *****
     200 4 x 50 on 1:00 Desc                     2:00
   1,600 4 x 400 on 6:20 Desc 1-3, Neg Split #4  1:35
     200 4 x 50 on 1:10 All Strong, Steady       2:20
     400 1 x 400 on 7:00 Last one, fast one      1:45
     100 1 x 100 on 5:00 Loosen                  5:00
         6:26 PM 4,100 Meters

Thursday, 13 July  2017
     600 3 x 200 on 3:40 swim and drill        1:50
     600 8 x 75 on 1:30 Pull, mix efforts      2:00
     400 4 x 100 on 2:25 Kick, last 25 faster  2:25
          @@@@@ Group Up @@@@@
     200 4 x 50 on 1:05 Desc                   2:10
     450 6 x 75 on 1:15 Desc                   1:40
     450 6 x 75 on 1:20 Desc                   1:47
     450 6 x 75 on 1:25 Desc                   1:53
     100 1 x 100 on 5:00 Loosen                5:00
         6:15 PM 3,250 Meters


Masters Week of 17 July 2017
7/17/2017
Monday, 17 July  2017
     400    4 x 100 on 1:50 Swim: Drill down swim back  1:50
     600    6 x 100 on 1:50 Pull: Desc 1-3, 4-6         1:50
     400    4 x 100 on 2:20 Kick: Negative Split        2:20
             ===GROUP UP===
   1,600 2x{6 x 50 on 1:00 FAST                         2:00
           {1 x 100 on 1:50 Steady                      1:50
           {4 x 50 on 1:05 FAST                         2:10
           {1 x 100 on 1:50 Steady                      1:50
           {2 x 50 on 1:10 FAST                         2:20
     100    1 x 100 on 5:00 Cool Down                   5:00
         6:11 PM 3,100 Meters

Tuesday, 18 July  2017
     400 1 x 400 on 7:15 Swim with drills   1:49
     500 10 x 50 on 1:00 Pull: Odds harder  2:00
     500 20 x 25 on :40 Kick: Mixed speeds  2:40
          ===GROUP UP===
     600 4 x 150 on 2:40 Negative Split     1:47
     600 6 x 100 on 1:40 Desc               1:40
     600 8 x 75 on 1:40 Best effort swims   2:13
     100 1 x 100 on 5:00 Cool Down          5:00
         6:18 PM 3,300 Meters

Wednesday, 19 July  2017
     600    2 x 300 on 5:30 Swim with drills     1:50
     400    4 x 100 on 1:50 Pull: Neg split      1:50
     450    6 x 75 on 1:50 Kick: 25 mod 50 FAST  2:27
             ===GROUP UP===
   2,700 3x{1 x 300 on 5:00 Negative split       1:40
           {2 x 150 on 2:00 Desc 1-2             1:20
           {3 x 100 on 1:40 Desc 1-3             1:40
     100    1 x 100 on 5:00 Cool Down            5:00
         6:21 PM 4,250 Meters

Thursday, 20 July  2017
     500 1 x 500 on 9:00 Swim with drills                1:48
     400 1 x 400 on 7:30 Pull: steady                    1:52
     500 5 x 100 on 2:20 Kick: Desc 1-5                  2:20
          ===GROUP UP===
     400 8 x 50 on 1:00 Desc 1-4, 5-8                    2:00
     400 2 x 200 on 3:30 Desc                            1:45
         1 on :30 REST
     400 2 x 200 on 3:20 Faster this round. Build speed  1:40
         1 on :30 REST
     400 2 x 200 on 3:10 BEST OF THE DAY                 1:35
     100 1 x 100 on 5:00 COOL DOWN                       5:00
         6:10 PM 3,100 Meters


Masters Week of 17 July 2017
DATE & TIME 7/17/2017
LOCATION Monday, 17 July  2017
     400    4 x 100 on 1:50 Swim: Drill down swim back  1:50
     600    6 x 100 on 1:50 Pull: Desc 1-3, 4-6         1:50
     400    4 x 100 on 2:20 Kick: Negative Split        2:20
             ===GROUP UP===
   1,600 2x{6 x 50 on 1:00 FAST                         2:00
           {1 x 100 on 1:50 Steady                      1:50
           {4 x 50 on 1:05 FAST                         2:10
           {1 x 100 on 1:50 Steady                      1:50
           {2 x 50 on 1:10 FAST                         2:20
     100    1 x 100 on 5:00 Cool Down                   5:00
         6:11 PM 3,100 Meters

Tuesday, 18 July  2017
     400 1 x 400 on 7:15 Swim with drills   1:49
     500 10 x 50 on 1:00 Pull: Odds harder  2:00
     500 20 x 25 on :40 Kick: Mixed speeds  2:40
          ===GROUP UP===
     600 4 x 150 on 2:40 Negative Split     1:47
     600 6 x 100 on 1:40 Desc               1:40
     600 8 x 75 on 1:40 Best effort swims   2:13
     100 1 x 100 on 5:00 Cool Down          5:00
         6:18 PM 3,300 Meters

Wednesday, 19 July  2017
     600    2 x 300 on 5:30 Swim with drills     1:50
     400    4 x 100 on 1:50 Pull: Neg split      1:50
     450    6 x 75 on 1:50 Kick: 25 mod 50 FAST  2:27
             ===GROUP UP===
   2,700 3x{1 x 300 on 5:00 Negative split       1:40
           {2 x 150 on 2:00 Desc 1-2             1:20
           {3 x 100 on 1:40 Desc 1-3             1:40
     100    1 x 100 on 5:00 Cool Down            5:00
         6:21 PM 4,250 Meters

Thursday, 20 July  2017
     500 1 x 500 on 9:00 Swim with drills                1:48
     400 1 x 400 on 7:30 Pull: steady                    1:52
     500 5 x 100 on 2:20 Kick: Desc 1-5                  2:20
          ===GROUP UP===
     400 8 x 50 on 1:00 Desc 1-4, 5-8                    2:00
     400 2 x 200 on 3:30 Desc                            1:45
         1 on :30 REST
     400 2 x 200 on 3:20 Faster this round. Build speed  1:40
         1 on :30 REST
     400 2 x 200 on 3:10 BEST OF THE DAY                 1:35
     100 1 x 100 on 5:00 COOL DOWN                       5:00
         6:10 PM 3,100 Meters


Masters Week of 19 June 2017
6/19/2017
Monday, 19 June  2017 (No workout Monday night, Aquathlon instead! Run-Swim -Run!!)
     400    2 x 200 on 3:45 Swim: Mix in drills     1:52
     600    2 x 300 on 5:30 Pull: Desc 1-2          1:50
     400    4 x 100 on 2:20 Kick: Middle 50 harder  2:20
             ===GROUP UP===
   1,600 2x{6 x 50 on 1:05 Steady                   2:10
           {4 x 50 on :55 FAST                      1:50
           {4 x 50 on 1:05 Steady                   2:10
           {2 x 50 on :55 FAST                      1:50
     100    1 x 100 on 5:00 Cool Down               5:00
         6:11 PM 3,100 Meters

Tuesday, 20 June  2017
     600 6 x 100 on 1:50 Swim: Desc 1-3, 4-6    1:50
     400 8 x 50 on 1:00 Pull: every 4th hard    2:00
     400 16 x 25 on :40 Kick: Mixed speeds      2:40
          ===GROUP UP===
     200 4 x 50 on 1:05 Desc 1-4                2:10
     375 5 x 75 on 1:30 Desc 1-5                2:00
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     300 4 x 75 on 1:25 Desc 1-4                1:53
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     225 3 x 75 on 1:20 Desc 1-3                1:47
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     150 2 x 75 on 1:15 Desc 1-2                1:40
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
      75 1 x 75 on 1:10 Best of the day!        1:33
     100 1 x 100 on 5:00 Cool Down              5:00
         6:24 PM 3,225 Meters

Wednesday, 21 June  2017
     500    1 x 500 on 9:00 Swim with drills   1:48
     500    5 x 100 on 1:50 Pull: Desc 1-5     1:50
     450    6 x 75 on 1:40 Kick: Last 25 FAST  2:13
             ===GROUP UP===
     100    4 x 25 on :40 Desc 1-4             2:40
   2,400 2x{1 x 400 on 6:35 Negative Split     1:39
           {4 x 100 on 1:40 Desc 1-4           1:40
           {8 x 50 on 1:00 Desc 1-4, 5-8       2:00
     100    1 x 100 on 5:00 Cool Down          5:00
         6:25 PM 4,050 Meters

Thursday, 22 June  2017
     600 2 x 300 on 5:30 Swim: with drills     1:50
     400 4 x 100 on 1:50 Pull: Odds harder     1:50
     400 2 x 200 on 4:40 Kick: Negative Split  2:20
          ===GROUP UP===
     400 2 x 200 on 3:40 Desc 1-2              1:50
     400 2 x 200 on 3:30 Desc 1-2              1:45
     400 2 x 200 on 3:20 Desc 1-2              1:40
     400 2 x 200 on 3:10 Desc 1-2              1:35
     100 1 x 100 on 5:00 Cool Down             5:00
         6:10 PM 3,100 Meters


Masters Week of 19 June 2017
DATE & TIME 6/19/2017
LOCATION Monday, 19 June  2017 (No workout Monday night, Aquathlon instead! Run-Swim -Run!!)
     400    2 x 200 on 3:45 Swim: Mix in drills     1:52
     600    2 x 300 on 5:30 Pull: Desc 1-2          1:50
     400    4 x 100 on 2:20 Kick: Middle 50 harder  2:20
             ===GROUP UP===
   1,600 2x{6 x 50 on 1:05 Steady                   2:10
           {4 x 50 on :55 FAST                      1:50
           {4 x 50 on 1:05 Steady                   2:10
           {2 x 50 on :55 FAST                      1:50
     100    1 x 100 on 5:00 Cool Down               5:00
         6:11 PM 3,100 Meters

Tuesday, 20 June  2017
     600 6 x 100 on 1:50 Swim: Desc 1-3, 4-6    1:50
     400 8 x 50 on 1:00 Pull: every 4th hard    2:00
     400 16 x 25 on :40 Kick: Mixed speeds      2:40
          ===GROUP UP===
     200 4 x 50 on 1:05 Desc 1-4                2:10
     375 5 x 75 on 1:30 Desc 1-5                2:00
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     300 4 x 75 on 1:25 Desc 1-4                1:53
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     225 3 x 75 on 1:20 Desc 1-3                1:47
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
     150 2 x 75 on 1:15 Desc 1-2                1:40
     100 1 x 100 on 1:50 Quick, Steady, Strong  1:50
      75 1 x 75 on 1:10 Best of the day!        1:33
     100 1 x 100 on 5:00 Cool Down              5:00
         6:24 PM 3,225 Meters

Wednesday, 21 June  2017
     500    1 x 500 on 9:00 Swim with drills   1:48
     500    5 x 100 on 1:50 Pull: Desc 1-5     1:50
     450    6 x 75 on 1:40 Kick: Last 25 FAST  2:13
             ===GROUP UP===
     100    4 x 25 on :40 Desc 1-4             2:40
   2,400 2x{1 x 400 on 6:35 Negative Split     1:39
           {4 x 100 on 1:40 Desc 1-4           1:40
           {8 x 50 on 1:00 Desc 1-4, 5-8       2:00
     100    1 x 100 on 5:00 Cool Down          5:00
         6:25 PM 4,050 Meters

Thursday, 22 June  2017
     600 2 x 300 on 5:30 Swim: with drills     1:50
     400 4 x 100 on 1:50 Pull: Odds harder     1:50
     400 2 x 200 on 4:40 Kick: Negative Split  2:20
          ===GROUP UP===
     400 2 x 200 on 3:40 Desc 1-2              1:50
     400 2 x 200 on 3:30 Desc 1-2              1:45
     400 2 x 200 on 3:20 Desc 1-2              1:40
     400 2 x 200 on 3:10 Desc 1-2              1:35
     100 1 x 100 on 5:00 Cool Down             5:00
         6:10 PM 3,100 Meters


Masters Week of 24 July 2017
7/24/2017

Monday, 24 July  2017
     600 6 x 100 on 1:50 swim and drill     1:50
     400 2 x 200 on 3:45 Pull, neg split    1:52
     400 8 x 50 on 1:15 Kick, desc          2:30
          ***** Group Up *****
     200 8 x 25 on :45 All Fast and steady  3:00
     600 6 x 100 on 1:50 Desc               1:50
     150 6 x 25 on :50 All Fast and steady  3:20
     600 6 x 100 on 1:50 Desc               1:50
     100 4 x 25 on :55 All Fast and steady  3:40
     100 1 x 100 on 5:00 Loosen             5:00
         6:19 PM 3,150 Meters

Tuesday, 25 July  2017
     600    2 x 300 on 5:45 mix swim and drill   1:55
     400    4 x 100 on 2:20 Kick, mix efforts    2:20
     400    8 x 50 on 1:00 Pull, Desc            2:00
             ----- Group Up -----
     100    4 x 25 on :40 Fast!                  2:40
   1,500 1x{5 x 100 on 1:40 Steady Effort        1:40
           {4 x 100 on 1:45 75 Steady + 25 Fast  1:45
           {3 x 100 on 1:50 50 Steady + 50 Fast  1:50
           {2 x 100 on 1:55 25 Steady + 75 Fast  1:55
           {1 x 100 on 3:00 Best Effort          3:00
     100    1 x 100 on 5:00 Loosen               5:00
         6:11 PM 3,100 Meters

Wednesday, 26 July  2017
     600 3 x 200 on 3:50 swim and drill       1:55
     450 6 x 75 on 1:25 Pull, last 25 faster  1:53
     400 1 x 400 on 10:30 Kick as desired     2:38
          ===== Group UP =====
     200 4 x 50 on 1:00 Desc                  2:00
     500 2 x 250 on 4:10 Desc                 1:40
     500 1 x 500 on 8:15 Neg split            1:39
     500 2 x 250 on 4:20 Faster than before   1:44
     500 1 x 500 on 8:30 Neg Split            1:42
     500 2 x 250 on 4:30 Best two!            1:48
     100 1 x 100 on 5:00 Loosen               5:00
         6:35 PM 4,250 Meters

Thursday, 27 July  2017
     600 4 x 150 on 2:45 drill and swim   1:50
     400 2 x 200 on 4:30 Kick, Neg Split  2:15
     400 4 x 100 on 1:50 Pull, desc       1:50
          ````` Group UP `````
     200 4 x 50 on 1:05 Desc              2:10
     450 3 x 150 on 2:45 Desc             1:50
     150 1 x 150 on 3:00 Fast             2:00
     300 2 x 150 on 2:45 Desc             1:50
     150 1 x 150 on 3:00 Fast             2:00
     150 1 x 150 on 3:00 Steady           2:00
     150 1 x 150 on 3:00 Fast             2:00
     100 1 x 100 on 5:00 Loosen           5:00
         6:15 PM 3,050 Meters


Masters Week of 24 July 2017
DATE & TIME 7/24/2017
LOCATION

Monday, 24 July  2017
     600 6 x 100 on 1:50 swim and drill     1:50
     400 2 x 200 on 3:45 Pull, neg split    1:52
     400 8 x 50 on 1:15 Kick, desc          2:30
          ***** Group Up *****
     200 8 x 25 on :45 All Fast and steady  3:00
     600 6 x 100 on 1:50 Desc               1:50
     150 6 x 25 on :50 All Fast and steady  3:20
     600 6 x 100 on 1:50 Desc               1:50
     100 4 x 25 on :55 All Fast and steady  3:40
     100 1 x 100 on 5:00 Loosen             5:00
         6:19 PM 3,150 Meters

Tuesday, 25 July  2017
     600    2 x 300 on 5:45 mix swim and drill   1:55
     400    4 x 100 on 2:20 Kick, mix efforts    2:20
     400    8 x 50 on 1:00 Pull, Desc            2:00
             ----- Group Up -----
     100    4 x 25 on :40 Fast!                  2:40
   1,500 1x{5 x 100 on 1:40 Steady Effort        1:40
           {4 x 100 on 1:45 75 Steady + 25 Fast  1:45
           {3 x 100 on 1:50 50 Steady + 50 Fast  1:50
           {2 x 100 on 1:55 25 Steady + 75 Fast  1:55
           {1 x 100 on 3:00 Best Effort          3:00
     100    1 x 100 on 5:00 Loosen               5:00
         6:11 PM 3,100 Meters

Wednesday, 26 July  2017
     600 3 x 200 on 3:50 swim and drill       1:55
     450 6 x 75 on 1:25 Pull, last 25 faster  1:53
     400 1 x 400 on 10:30 Kick as desired     2:38
          ===== Group UP =====
     200 4 x 50 on 1:00 Desc                  2:00
     500 2 x 250 on 4:10 Desc                 1:40
     500 1 x 500 on 8:15 Neg split            1:39
     500 2 x 250 on 4:20 Faster than before   1:44
     500 1 x 500 on 8:30 Neg Split            1:42
     500 2 x 250 on 4:30 Best two!            1:48
     100 1 x 100 on 5:00 Loosen               5:00
         6:35 PM 4,250 Meters

Thursday, 27 July  2017
     600 4 x 150 on 2:45 drill and swim   1:50
     400 2 x 200 on 4:30 Kick, Neg Split  2:15
     400 4 x 100 on 1:50 Pull, desc       1:50
          ````` Group UP `````
     200 4 x 50 on 1:05 Desc              2:10
     450 3 x 150 on 2:45 Desc             1:50
     150 1 x 150 on 3:00 Fast             2:00
     300 2 x 150 on 2:45 Desc             1:50
     150 1 x 150 on 3:00 Fast             2:00
     150 1 x 150 on 3:00 Steady           2:00
     150 1 x 150 on 3:00 Fast             2:00
     100 1 x 100 on 5:00 Loosen           5:00
         6:15 PM 3,050 Meters


Masters Week of 26 June 2017
6/26/2017
Monday, 26 June  2017
     600 6 x 100 on 1:50 swim and drill    1:50
     400 8 x 50 on 1:15 kick, mix speeds   2:30
     400 2 x 200 on 3:30 Pull, neg split   1:45
          ----- Group Up -----
     100 4 x 25 on :45 Fast!               3:00
     450 6 x 75 on 1:50 All Fast           2:27
      50 2 x 25 on :40 Alt 1 Easy, 1 Fast  2:40
     450 6 x 75 on 1:40 Last 50 Max Speed  2:13
      50 2 x 25 on :40 Alt 1 Easy, 1 Fast  2:40
     450 6 x 75 on 1:30 Last 25 Max Speed  2:00
     100 1 x 100 on 5:00 Loosen            5:00
         6:19 PM 3,050 Meters

Tuesday, 27 June  2017
     600    3 x 200 on 3:30 Swim and drill mix  1:45
     400    4 x 100 on 1:50 Pull, desc          1:50
     400    4 x 100 on 2:20 Kick, mix speeds    2:20
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,500 1x{3 x 100 on 1:50 Steady              1:50
           {1 x 100 on 1:40 Fast Pace           1:40
           {2 x 100 on 1:50 Steady              1:50
           {2 x 100 on 1:40 Fast Pace           1:40
           {1 x 100 on 1:50 Steady              1:50
           {3 x 100 on 1:40 Fast Pace           1:40
           {1 x 100 on 2:00 Loosen              2:00
           {1 x 100 on 2:00 best effort         2:00
           {1 x 100 on 2:00 Cool-down           2:00
         6:03 PM 3,000 Meters

Wednesday, 28 June  2017
     600 2 x 300 on 5:45 Swim and drill mix  1:55
     400 2 x 200 on 5:00 Kick as desired     2:30
     500 10 x 50 on 1:00 Pull, mix speeds    2:00
          ***** Group Up *****
     200 4 x 50 on 1:00 Desc                 2:00
     200 4 x 50 on :55 Desc                  1:50
     200 4 x 50 on :50 Desc                  1:40
      50 1 x 50 on 1:15 Loosen               2:30
     900 3 x 300 on 5:15 Desc                1:45
     900 3 x 300 on 5:05 Desc                1:42
     100 1 x 100 on 5:00 Loosen              5:00
         6:32 PM 4,050 Meters

Thursday, 29 June  2017
     600 4 x 150 on 2:45 Swim and drill mix             1:50
     450 6 x 75 on 1:25 Pull, last 25 faster            1:53
     400 1 x 400 on 10:00 Kick as desired               2:30
          ///// Group UP \\\\\
     100 4 x 25 on :40 Fast!                            2:40
   1,500 10 x 150 on 2:30 Desc 1-3, 4-6, 7-9, #10 BEST  1:40
     100 1 x 100 on 5:00 Loosen                         5:00
         6:08 PM 3,150 Meters


Masters Week of 26 June 2017
DATE & TIME 6/26/2017
LOCATION Monday, 26 June  2017
     600 6 x 100 on 1:50 swim and drill    1:50
     400 8 x 50 on 1:15 kick, mix speeds   2:30
     400 2 x 200 on 3:30 Pull, neg split   1:45
          ----- Group Up -----
     100 4 x 25 on :45 Fast!               3:00
     450 6 x 75 on 1:50 All Fast           2:27
      50 2 x 25 on :40 Alt 1 Easy, 1 Fast  2:40
     450 6 x 75 on 1:40 Last 50 Max Speed  2:13
      50 2 x 25 on :40 Alt 1 Easy, 1 Fast  2:40
     450 6 x 75 on 1:30 Last 25 Max Speed  2:00
     100 1 x 100 on 5:00 Loosen            5:00
         6:19 PM 3,050 Meters

Tuesday, 27 June  2017
     600    3 x 200 on 3:30 Swim and drill mix  1:45
     400    4 x 100 on 1:50 Pull, desc          1:50
     400    4 x 100 on 2:20 Kick, mix speeds    2:20
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,500 1x{3 x 100 on 1:50 Steady              1:50
           {1 x 100 on 1:40 Fast Pace           1:40
           {2 x 100 on 1:50 Steady              1:50
           {2 x 100 on 1:40 Fast Pace           1:40
           {1 x 100 on 1:50 Steady              1:50
           {3 x 100 on 1:40 Fast Pace           1:40
           {1 x 100 on 2:00 Loosen              2:00
           {1 x 100 on 2:00 best effort         2:00
           {1 x 100 on 2:00 Cool-down           2:00
         6:03 PM 3,000 Meters

Wednesday, 28 June  2017
     600 2 x 300 on 5:45 Swim and drill mix  1:55
     400 2 x 200 on 5:00 Kick as desired     2:30
     500 10 x 50 on 1:00 Pull, mix speeds    2:00
          ***** Group Up *****
     200 4 x 50 on 1:00 Desc                 2:00
     200 4 x 50 on :55 Desc                  1:50
     200 4 x 50 on :50 Desc                  1:40
      50 1 x 50 on 1:15 Loosen               2:30
     900 3 x 300 on 5:15 Desc                1:45
     900 3 x 300 on 5:05 Desc                1:42
     100 1 x 100 on 5:00 Loosen              5:00
         6:32 PM 4,050 Meters

Thursday, 29 June  2017
     600 4 x 150 on 2:45 Swim and drill mix             1:50
     450 6 x 75 on 1:25 Pull, last 25 faster            1:53
     400 1 x 400 on 10:00 Kick as desired               2:30
          ///// Group UP \\\\\
     100 4 x 25 on :40 Fast!                            2:40
   1,500 10 x 150 on 2:30 Desc 1-3, 4-6, 7-9, #10 BEST  1:40
     100 1 x 100 on 5:00 Loosen                         5:00
         6:08 PM 3,150 Meters


  • [l_ektContentId]: 4294982831