DOLPHINS SWIM TEAM
Dolphins Swim Team

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CANCELLED: Aquathlons 14 and 28 July
7/11/2020

Out of an abundance of caution, and to limit the potential spread of COVID-19, our MCCS Aquatic Aquathlons are cancelled.


CANCELLED: Aquathlons 14 and 28 July
DATE & TIME 7/11/2020
LOCATION

Out of an abundance of caution, and to limit the potential spread of COVID-19, our MCCS Aquatic Aquathlons are cancelled.


Contact the Swim Team

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


Contact the Swim Team
LOCATION

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


Important Swim Team Dates
6/15/2020

Dates are subject to change
Summer Season on hold due to COVID-19
Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED
Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center CANCELLED 
Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center CANCELLED 
Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center CANCELLED 
Fri 08/07/20 ODST Summer Youth Season Ends
Sat 08/08/20 ODST Swim Meet at Foster Aquatic Center (End Summer Season)

Mon 08/10/20 Summer League Swim Camp (Foster, Kinser, McT) CANCELLED
Mon 08/17/20 Youth Water Polo Camp at Foster Aquatic Center

Early Fall Season
Mon 08/24/20 ODST Early Fall Youth Season Tryouts
Tue 08/25/20 ODST Early Fall Youth Season 
Sat 09/19/20 ODST Swim Meet at Foster Aquatic Center 
Thu 10/15/20 ODST Early Fall Youth Season Ends
Sat 10/17/20 ODST Swim Meet at Foster Aquatic Center (End Early Fall Season)

Late Fall Season
Mon 10/19/20 ODST Late Fall Youth Season Tryouts
Tue 10/20/20 ODST Late Fall Season 
Fri 11/06/20 Taiwan Meet (tentative)
Sat 11/07/20 Taiwan Meet (tentative)
Sat 11/14/20 ODST Swim Meet at Foster Aquatic Center 
Thu 12/10/20 ODST Late Fall Season Ends
Sat 12/12/20 ODST Swim Meet at Foster Aquatic Center (end Late Fall Season)

2021
Winter Season
Mon 04 Jan ODST Winter Season Tryouts
Tue 05 Jan ODST Winter Season
Sat 09 Jan ODST Time Trials
Sat 23 Jan ODST Meet / End of Winter Season
 
Spring Season
Mon 22 Mar ODST Spring Season Tryouts 
Sat 17 Apr ODST Meet
Sat 15 May ODST Swim Meet / End of Spring Season
 
Summer Season
Mon 14 Jun  ODST Summer Season Tryouts
Tue 15 Jun  ODST Summer Season 
Tue 29 Jun  Aquathlon
Sat 10 Jul  ODST Meet
Tue 13 Jul  Aquathlon
Tue 27 Jul  Aquathlon
Sat 07 Aug  ODST Meet / End of Summer Season


Important Swim Team Dates
DATE & TIME 6/15/2020
LOCATION

Dates are subject to change
Summer Season on hold due to COVID-19
Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED
Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center CANCELLED 
Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center CANCELLED 
Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center CANCELLED 
Fri 08/07/20 ODST Summer Youth Season Ends
Sat 08/08/20 ODST Swim Meet at Foster Aquatic Center (End Summer Season)

Mon 08/10/20 Summer League Swim Camp (Foster, Kinser, McT) CANCELLED
Mon 08/17/20 Youth Water Polo Camp at Foster Aquatic Center

Early Fall Season
Mon 08/24/20 ODST Early Fall Youth Season Tryouts
Tue 08/25/20 ODST Early Fall Youth Season 
Sat 09/19/20 ODST Swim Meet at Foster Aquatic Center 
Thu 10/15/20 ODST Early Fall Youth Season Ends
Sat 10/17/20 ODST Swim Meet at Foster Aquatic Center (End Early Fall Season)

Late Fall Season
Mon 10/19/20 ODST Late Fall Youth Season Tryouts
Tue 10/20/20 ODST Late Fall Season 
Fri 11/06/20 Taiwan Meet (tentative)
Sat 11/07/20 Taiwan Meet (tentative)
Sat 11/14/20 ODST Swim Meet at Foster Aquatic Center 
Thu 12/10/20 ODST Late Fall Season Ends
Sat 12/12/20 ODST Swim Meet at Foster Aquatic Center (end Late Fall Season)

2021
Winter Season
Mon 04 Jan ODST Winter Season Tryouts
Tue 05 Jan ODST Winter Season
Sat 09 Jan ODST Time Trials
Sat 23 Jan ODST Meet / End of Winter Season
 
Spring Season
Mon 22 Mar ODST Spring Season Tryouts 
Sat 17 Apr ODST Meet
Sat 15 May ODST Swim Meet / End of Spring Season
 
Summer Season
Mon 14 Jun  ODST Summer Season Tryouts
Tue 15 Jun  ODST Summer Season 
Tue 29 Jun  Aquathlon
Sat 10 Jul  ODST Meet
Tue 13 Jul  Aquathlon
Tue 27 Jul  Aquathlon
Sat 07 Aug  ODST Meet / End of Summer Season


Masters (Adult) Swim Practices Offered Year-Round
6/15/2020

Masters (adult/18 and Older) swim team practices are offered on specific weekday evenings and mornings year-round (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. 

Masters (18 & Older) Practice Schedules (no practice on federal holidays):

  • Mornings: Tuesday, Wednesday, Thursday, and Friday 5:00-6:15 a.m.
  • Evenings: Evening masters practice is on hiatus until further notice.

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. 

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. Elementary school-age swimmers must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

Sample practices for the fastest level masters workout are here. The workouts are modified for swimmers not at that level. If you are an adult and you can swim 25 meters non-stop, you can start swimming with the masters!

We hope to see you at the pool!


Masters (Adult) Swim Practices Offered Year-Round
DATE & TIME 6/15/2020
LOCATION

Masters (adult/18 and Older) swim team practices are offered on specific weekday evenings and mornings year-round (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. 

Masters (18 & Older) Practice Schedules (no practice on federal holidays):

  • Mornings: Tuesday, Wednesday, Thursday, and Friday 5:00-6:15 a.m.
  • Evenings: Evening masters practice is on hiatus until further notice.

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. 

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. Elementary school-age swimmers must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

Sample practices for the fastest level masters workout are here. The workouts are modified for swimmers not at that level. If you are an adult and you can swim 25 meters non-stop, you can start swimming with the masters!

We hope to see you at the pool!


Payment Information
6/3/2020

Swim Team 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_Team_Payment_Form_2019.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

  • The base fee is $75 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.

For billing purposes, we have five payment periods in 2020, each period starting on:

  • 06 Jan (Winter)
  • 30 Mar (Spring)
  • 15 Jun (Summer)
  • 24 Aug (Early Fall)
  • 19 Oct (Late Fall)

Online Registration
https://www.mccsokinawa.com/swimteam/#tab3

Payment Days & Times at the Pool

  • Please contact the pool to confirm payment times.
  • Foster Aquatic Center 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.

Payment Information
DATE & TIME 6/3/2020
LOCATION

Swim Team 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_Team_Payment_Form_2019.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

  • The base fee is $75 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.

For billing purposes, we have five payment periods in 2020, each period starting on:

  • 06 Jan (Winter)
  • 30 Mar (Spring)
  • 15 Jun (Summer)
  • 24 Aug (Early Fall)
  • 19 Oct (Late Fall)

Online Registration
https://www.mccsokinawa.com/swimteam/#tab3

Payment Days & Times at the Pool

  • Please contact the pool to confirm payment times.
  • Foster Aquatic Center 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.

Summer 2020 Inclement Weather Swim Team Policy
6/15/2020

Lightning/Thunder Policy
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.
• If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
• 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:
• 5:05 am = Masters Cancel
• 7:45 am = Youth Cancel - We cannot provide long-term social distancing in the locker rooms. We will clear the decks and swimmers will wait in the locker rooms (for pick-up as soon as possible) if they arrive early for practice.

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: Foster 50 - 645-2211 / 098-970-2211.


Summer 2020 Inclement Weather Swim Team Policy
DATE & TIME 6/15/2020
LOCATION

Lightning/Thunder Policy
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.
• If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts.
• 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:
• 5:05 am = Masters Cancel
• 7:45 am = Youth Cancel - We cannot provide long-term social distancing in the locker rooms. We will clear the decks and swimmers will wait in the locker rooms (for pick-up as soon as possible) if they arrive early for practice.

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: Foster 50 - 645-2211 / 098-970-2211.


Youth Practice During the School Year

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 2: 3:00-4:00 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 1: 3:00-5:00 p.m. Mon/Tue/Wed/Thu  
  • Blue A: 3:00-5:00 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 late December, ending with the March Championships. 

Elementary School Age Swimmers*

  • White 2: 4:00-5:00 p.m. Mon/Tue/Wed/Thu (choose 3) 
  • White 1: 4:00-5:00 p.m. Mon/Tue/Wed/Thu 

 


Youth Practice During the School Year
LOCATION

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 2: 3:00-4:00 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 1: 3:00-5:00 p.m. Mon/Tue/Wed/Thu  
  • Blue A: 3:00-5:00 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 late December, ending with the March Championships. 

Elementary School Age Swimmers*

  • White 2: 4:00-5:00 p.m. Mon/Tue/Wed/Thu (choose 3) 
  • White 1: 4:00-5:00 p.m. Mon/Tue/Wed/Thu 

 


Youth Practice Group Definitions
9/18/2017

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

 


Youth Practice Group Definitions
DATE & TIME 9/18/2017
LOCATION

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

 


Workouts: Week of 03 Aug 2020
8/3/2020

Monday, 03 August  2020
     600    3 x 200 on 3:55 Swim and drill mix       1:58
     400    4 x 100 on 2:20 Kick, last 25 fast!      2:20
     400    8 x 50 on 1:05 Pull, desc                2:10
             ===== Group Up =====
     200    4 x 50 on 1:05 Desc                      2:10
     100    4 x 25 on :40 Fast                       2:40
   1,200 2x{1 x 150 on 3:30 Easy, Start early is OK  2:20
           {6 x 75 on 2:00 All Best Pace             2:40
     100    1 x 100 on 5:00 Loosen                   5:00
         6:21 PM 3,000 Meters

Tuesday, 04 August  2020
     600 2 x 300 on 5:55 Swim and drill mix  1:58
     400 4 x 100 on 2:20 Kick, Mix efforts   2:20
     400 8 x 50 on 1:05 Pull, Mix efforts    2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast                  2:40
     300 2 x 150 on 3:00 Desc                2:00
     200 2 x 100 on 2:00 Desc                2:00
     300 2 x 150 on 2:50 Desc                1:53
     200 2 x 100 on 1:55 Desc                1:55
     300 2 x 150 on 2:40 Desc                1:47
     200 2 x 100 on 1:50 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:19 PM 3,100 Meters

Wednesday, 05 August  2020
     600 6 x 100 on 1:55 Swim and drill mix  1:55
     400 8 x 50 on 1:15 Kick, Some Faster    2:30
     400 4 x 100 on 1:55 Pull, Neg Split     1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
     500 1 x 500 on 8:45 Neg Split           1:45
     400 4 x 100 on 1:50 Steady              1:50
     500 1 x 500 on 8:55 Neg Split           1:47
     400 4 x 100 on 1:55 Steady              1:55
     500 1 x 500 on 9:00 Neg Split           1:48
     100 1 x 100 on 5:00 Loosen              5:00
         6:32 PM 4,000 Meters

Thursday, 06 August  2020
     600 4 x 150 on 2:55 Swim and drill mix  1:57
     400 8 x 50 on 1:15 Kick, Evens Fast     2:30
     400 4 x 100 on 1:55 Pull, Desc          1:55
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                 2:40
     200 4 x 50 on 1:05 Desc                 2:10
   1,200 6 x 200 on 3:40 Desc 1-3 / 4-6      1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 03 Aug 2020
DATE & TIME 8/3/2020
LOCATION

Monday, 03 August  2020
     600    3 x 200 on 3:55 Swim and drill mix       1:58
     400    4 x 100 on 2:20 Kick, last 25 fast!      2:20
     400    8 x 50 on 1:05 Pull, desc                2:10
             ===== Group Up =====
     200    4 x 50 on 1:05 Desc                      2:10
     100    4 x 25 on :40 Fast                       2:40
   1,200 2x{1 x 150 on 3:30 Easy, Start early is OK  2:20
           {6 x 75 on 2:00 All Best Pace             2:40
     100    1 x 100 on 5:00 Loosen                   5:00
         6:21 PM 3,000 Meters

Tuesday, 04 August  2020
     600 2 x 300 on 5:55 Swim and drill mix  1:58
     400 4 x 100 on 2:20 Kick, Mix efforts   2:20
     400 8 x 50 on 1:05 Pull, Mix efforts    2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast                  2:40
     300 2 x 150 on 3:00 Desc                2:00
     200 2 x 100 on 2:00 Desc                2:00
     300 2 x 150 on 2:50 Desc                1:53
     200 2 x 100 on 1:55 Desc                1:55
     300 2 x 150 on 2:40 Desc                1:47
     200 2 x 100 on 1:50 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:19 PM 3,100 Meters

Wednesday, 05 August  2020
     600 6 x 100 on 1:55 Swim and drill mix  1:55
     400 8 x 50 on 1:15 Kick, Some Faster    2:30
     400 4 x 100 on 1:55 Pull, Neg Split     1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
     500 1 x 500 on 8:45 Neg Split           1:45
     400 4 x 100 on 1:50 Steady              1:50
     500 1 x 500 on 8:55 Neg Split           1:47
     400 4 x 100 on 1:55 Steady              1:55
     500 1 x 500 on 9:00 Neg Split           1:48
     100 1 x 100 on 5:00 Loosen              5:00
         6:32 PM 4,000 Meters

Thursday, 06 August  2020
     600 4 x 150 on 2:55 Swim and drill mix  1:57
     400 8 x 50 on 1:15 Kick, Evens Fast     2:30
     400 4 x 100 on 1:55 Pull, Desc          1:55
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                 2:40
     200 4 x 50 on 1:05 Desc                 2:10
   1,200 6 x 200 on 3:40 Desc 1-3 / 4-6      1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 13 July 2020
7/13/2020

Monday, 13 July  2020
     600 6 x 100 on 1:50 Mix drill and swim  1:50
     400 8 x 50 on 1:15 Kick, Desc           2:30
     400 4 x 100 on 1:50 Pull, build         1:50
          ***** Group Up *****
     150 6 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
     100 4 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
      50 2 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
     100 1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,000 Meters

Tuesday, 14 July  2020
     600    3 x 200 on 3:45 Mix drill and swim  1:52
     400    8 x 50 on 1:15 Kick, Evens Faster   2:30
     400    8 x 50 on 1:05 Pull, Desc           2:10
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
   1,500 2x{2 x 150 on 2:45 Desc                1:50
           {2 x 150 on 3:00 Desc Faster         2:00
           {1 x 150 on 3:15 Best!               2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Wednesday, 15 July  2020
     600 4 x 150 on 2:50 Mix drill and swim    1:53
     400 4 x 100 on 2:15 Kick, last 25 faster  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
     600 1 x 600 on 10:15 Neg Split            1:42
     800 2 x 400 on 7:00 Neg Split             1:45
     600 3 x 200 on 3:35 Neg Split             1:48
     400 4 x 100 on 2:00 Fast!                 2:00
     100 1 x 100 on 5:00 Loosen                5:00
         6:31 PM 4,100 Meters

Thursday, 16 July  2020
     600    2 x 300 on 5:45 Mix drill and swim  1:55
     400    4 x 100 on 1:50 Pull, Neg Split     1:50
     400    4 x 100 on 2:15 Kick, Desc          2:15
             ***** Group Up *****
     200    4 x 50 on 1:05 Desc                 2:10
   1,400 2x{1 x 100 on 2:15 Easy                2:15
           {8 x 75 on 1:50 Hold best pace       2:27
     100    1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,100 Meters


Workouts: Week of 13 July 2020
DATE & TIME 7/13/2020
LOCATION

Monday, 13 July  2020
     600 6 x 100 on 1:50 Mix drill and swim  1:50
     400 8 x 50 on 1:15 Kick, Desc           2:30
     400 4 x 100 on 1:50 Pull, build         1:50
          ***** Group Up *****
     150 6 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
     100 4 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
      50 2 x 25 on :45 Fast!                 3:00
     400 4 x 100 on 1:45 Desc                1:45
     100 1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,000 Meters

Tuesday, 14 July  2020
     600    3 x 200 on 3:45 Mix drill and swim  1:52
     400    8 x 50 on 1:15 Kick, Evens Faster   2:30
     400    8 x 50 on 1:05 Pull, Desc           2:10
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
   1,500 2x{2 x 150 on 2:45 Desc                1:50
           {2 x 150 on 3:00 Desc Faster         2:00
           {1 x 150 on 3:15 Best!               2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Wednesday, 15 July  2020
     600 4 x 150 on 2:50 Mix drill and swim    1:53
     400 4 x 100 on 2:15 Kick, last 25 faster  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
     600 1 x 600 on 10:15 Neg Split            1:42
     800 2 x 400 on 7:00 Neg Split             1:45
     600 3 x 200 on 3:35 Neg Split             1:48
     400 4 x 100 on 2:00 Fast!                 2:00
     100 1 x 100 on 5:00 Loosen                5:00
         6:31 PM 4,100 Meters

Thursday, 16 July  2020
     600    2 x 300 on 5:45 Mix drill and swim  1:55
     400    4 x 100 on 1:50 Pull, Neg Split     1:50
     400    4 x 100 on 2:15 Kick, Desc          2:15
             ***** Group Up *****
     200    4 x 50 on 1:05 Desc                 2:10
   1,400 2x{1 x 100 on 2:15 Easy                2:15
           {8 x 75 on 1:50 Hold best pace       2:27
     100    1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,100 Meters


Workouts: Week of 20 July 2020
7/20/2020

Monday, 20 July  2020
     600    4 x 150 on 2:55 Mix drill and swim  1:57
     400    4 x 100 on 1:50 Pull, Neg Split     1:50
     400    8 x 50 on 1:15 Kick, mix efforts    2:30
             ***** Group Up *****
     100    4 x 25 on :40 Fast                  2:40
   1,500 3x{3 x 100 on 1:50 Desc                1:50
           {3 x 50 on 1:10 Fast!                2:20
           {1 x 50 on 1:20 Very Fast            2:40
     100    1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Tuesday, 21 July  2020
     600 3 x 200 on 3:45 Mix drill and swim   1:52
     400 4 x 100 on 2:15 Kick, mixed efforts  2:15
     400 8 x 50 on 1:05 Pull, desc            2:10
          ***** Group Up *****
     100 4 x 25 on :40 Fast                   2:40
     400 2 x 200 on 3:50 Desc                 1:55
     100 2 x 50 on 1:10 Fast!                 2:20
     400 2 x 200 on 3:40 Desc                 1:50
     100 2 x 50 on 1:10 Fast!                 2:20
     400 2 x 200 on 3:30 Desc                 1:45
     100 1 x 100 on 5:00 Loosen               5:00
         6:16 PM 3,000 Meters

Wednesday, 22 July  2020
     600 6 x 100 on 1:55 Mix drill and swim  1:55
     400 8 x 50 on 1:15 Kick, odds faster    2:30
     400 8 x 50 on 1:05 Pull, desc           2:10
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                 2:10
     800 2 x 400 on 6:45 Desc                1:41
     400 4 x 100 on 1:45 Desc                1:45
     800 2 x 400 on 6:45 Desc                1:41
     400 4 x 100 on 1:45 Desc                1:45
     100 1 x 100 on 5:00 Loosen              5:00
         6:31 PM 4,100 Meters

Thursday, 23 July  2020
     600    3 x 200 on 3:50 Mix drill and swim  1:55
     400    4 x 100 on 2:15 Kick, neg split     2:15
     400    4 x 100 on 1:55 Pull, neg split     1:55
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
     200    4 x 50 on 1:05 Desc                 2:10
   1,200 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
     100    1 x 100 on 5:00 Loosen              5:00
         6:10 PM 3,000 Meters


Workouts: Week of 20 July 2020
DATE & TIME 7/20/2020
LOCATION

Monday, 20 July  2020
     600    4 x 150 on 2:55 Mix drill and swim  1:57
     400    4 x 100 on 1:50 Pull, Neg Split     1:50
     400    8 x 50 on 1:15 Kick, mix efforts    2:30
             ***** Group Up *****
     100    4 x 25 on :40 Fast                  2:40
   1,500 3x{3 x 100 on 1:50 Desc                1:50
           {3 x 50 on 1:10 Fast!                2:20
           {1 x 50 on 1:20 Very Fast            2:40
     100    1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Tuesday, 21 July  2020
     600 3 x 200 on 3:45 Mix drill and swim   1:52
     400 4 x 100 on 2:15 Kick, mixed efforts  2:15
     400 8 x 50 on 1:05 Pull, desc            2:10
          ***** Group Up *****
     100 4 x 25 on :40 Fast                   2:40
     400 2 x 200 on 3:50 Desc                 1:55
     100 2 x 50 on 1:10 Fast!                 2:20
     400 2 x 200 on 3:40 Desc                 1:50
     100 2 x 50 on 1:10 Fast!                 2:20
     400 2 x 200 on 3:30 Desc                 1:45
     100 1 x 100 on 5:00 Loosen               5:00
         6:16 PM 3,000 Meters

Wednesday, 22 July  2020
     600 6 x 100 on 1:55 Mix drill and swim  1:55
     400 8 x 50 on 1:15 Kick, odds faster    2:30
     400 8 x 50 on 1:05 Pull, desc           2:10
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                 2:10
     800 2 x 400 on 6:45 Desc                1:41
     400 4 x 100 on 1:45 Desc                1:45
     800 2 x 400 on 6:45 Desc                1:41
     400 4 x 100 on 1:45 Desc                1:45
     100 1 x 100 on 5:00 Loosen              5:00
         6:31 PM 4,100 Meters

Thursday, 23 July  2020
     600    3 x 200 on 3:50 Mix drill and swim  1:55
     400    4 x 100 on 2:15 Kick, neg split     2:15
     400    4 x 100 on 1:55 Pull, neg split     1:55
             ***** Group Up *****
     100    4 x 25 on :40 Fast!                 2:40
     200    4 x 50 on 1:05 Desc                 2:10
   1,200 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
     100    1 x 100 on 5:00 Loosen              5:00
         6:10 PM 3,000 Meters


Workouts: Week of 27 Jul 2020
7/27/2020

Monday, 27 July  2020
     600    2 x 300 on 5:55 Swim and drill mix  1:58
     400    4 x 100 on 2:15 Kick, Desc          2:15
     400    8 x 50 on 1:05 Pull, Mix efforts    2:10
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,400 2x{4 x 100 on 1:50 Desc                1:50
           {4 x 50 on 1:05 Desc                 2:10
           {4 x 25 on :40 Fast!                 2:40
     100    1 x 100 on 5:00 loosen              5:00
         6:12 PM 3,000 Meters

Tuesday, 28 July  2020
     600    3 x 200 on 3:45 Swim and drill mix  1:52
     400    8 x 50 on 1:20 Kick, Mix Efforts    2:40
     400    4 x 100 on 1:55 Pull, Desc          1:55
             ===== Group Up =====
     200    4 x 50 on 1:05 Desc                 2:10
   1,200 1x{3 x 100 on 2:00 Steady              2:00
           {1 x 100 on 1:45 Fast Pace           1:45
           {2 x 100 on 2:00 Steady              2:00
           {2 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 2:00 Steady              2:00
           {3 x 100 on 1:45 Fast Pace           1:45
      50    1 x 50 on 1:30 Loosen               3:00
     100    1 x 100 on 3:00 Best Effort         3:00
     100    1 x 100 on 5:00 Loosen              5:00
         6:16 PM 3,050 Meters

Wednesday, 29 July  2020
     600 4 x 150 on 2:50 Swim and drill mix  1:53
     400 4 x 100 on 2:20 Kick, Neg Split     2:20
     400 4 x 100 on 1:55 Pull, last 25 fast  1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
   1,200 4 x 300 on 5:20 Desc                1:47
   1,200 6 x 200 on 3:40 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:30 PM 4,100 Meters

Thursday, 30 July  2020
     600 6 x 100 on 1:55 Swim and drill mix  1:55
     400 8 x 50 on 1:15 Kick, odds faster    2:30
     400 8 x 50 on 1:05 Pull, evens faster   2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast                  2:40
     600 8 x 75 on 1:30 Desc                 2:00
     450 6 x 75 on 1:25 Desc                 1:53
     300 4 x 75 on 1:20 Desc                 1:47
     150 2 x 75 on 2:00 1 Easy, 1 Fast       2:40
     100 1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,100 Meters


Workouts: Week of 27 Jul 2020
DATE & TIME 7/27/2020
LOCATION

Monday, 27 July  2020
     600    2 x 300 on 5:55 Swim and drill mix  1:58
     400    4 x 100 on 2:15 Kick, Desc          2:15
     400    8 x 50 on 1:05 Pull, Mix efforts    2:10
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,400 2x{4 x 100 on 1:50 Desc                1:50
           {4 x 50 on 1:05 Desc                 2:10
           {4 x 25 on :40 Fast!                 2:40
     100    1 x 100 on 5:00 loosen              5:00
         6:12 PM 3,000 Meters

Tuesday, 28 July  2020
     600    3 x 200 on 3:45 Swim and drill mix  1:52
     400    8 x 50 on 1:20 Kick, Mix Efforts    2:40
     400    4 x 100 on 1:55 Pull, Desc          1:55
             ===== Group Up =====
     200    4 x 50 on 1:05 Desc                 2:10
   1,200 1x{3 x 100 on 2:00 Steady              2:00
           {1 x 100 on 1:45 Fast Pace           1:45
           {2 x 100 on 2:00 Steady              2:00
           {2 x 100 on 1:45 Fast Pace           1:45
           {1 x 100 on 2:00 Steady              2:00
           {3 x 100 on 1:45 Fast Pace           1:45
      50    1 x 50 on 1:30 Loosen               3:00
     100    1 x 100 on 3:00 Best Effort         3:00
     100    1 x 100 on 5:00 Loosen              5:00
         6:16 PM 3,050 Meters

Wednesday, 29 July  2020
     600 4 x 150 on 2:50 Swim and drill mix  1:53
     400 4 x 100 on 2:20 Kick, Neg Split     2:20
     400 4 x 100 on 1:55 Pull, last 25 fast  1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
   1,200 4 x 300 on 5:20 Desc                1:47
   1,200 6 x 200 on 3:40 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:30 PM 4,100 Meters

Thursday, 30 July  2020
     600 6 x 100 on 1:55 Swim and drill mix  1:55
     400 8 x 50 on 1:15 Kick, odds faster    2:30
     400 8 x 50 on 1:05 Pull, evens faster   2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast                  2:40
     600 8 x 75 on 1:30 Desc                 2:00
     450 6 x 75 on 1:25 Desc                 1:53
     300 4 x 75 on 1:20 Desc                 1:47
     150 2 x 75 on 2:00 1 Easy, 1 Fast       2:40
     100 1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,100 Meters


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