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2/277:00 a.m. - 10:30 a.m.
20210227700a.m.
5/157:00 a.m. - 10:30 a.m.
20210515700a.m.
11/147:00 a.m.
20201114700a.m.
Contact the Swim Team:odst@hotmail.com (forwards to Coach Mat) 645-2787 | 098-970-2787
During the school year, if school is being offered on campuses, the buses will only pick-up at schools. If school campuses are closed, the buses will only pick-up at home camps. After practice, the buses will drop-off at home camps.
Schools Buildings Open (On-campus Classes or Home Classes) - Mon/Wed/Thu Only – Pick-up ONLY at School (Tuesday schedule below Mom/Wed/Thu Schedule)=== TO PRACTICE===2:05 p.m. Ryukyu MS2:15 p.m. Kadena HS2:20 p.m. Kadena MS2:35 p.m. Lester MS2:50 p.m. Foster 50m Pool=== TO PRACTICE ===2:25 p.m. Zukeran Elementary (Foster SAC Bus)2:30 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)2:45 p.m. Foster 50m Pool (Foster SAC Bus)=== TO PRACTICE ===2:50 p.m. Kinser Elementary (Kinser SAC Bus)3:00 p.m. Kinser SAC Center (Kinser SAC Bus)3:40 p.m. Foster 50m Pool (Kinser SAC Bus)=== TO PRACTICE ===3:00 p.m. Killin Elementary (Foster SAC Bus)3:15 p.m. Foster SAC (Foster SAC Bus)3:25 p.m. Foster 50m Pool (Foster SAC Bus)=== TO PRACTICE ===3:00 p.m. Bechtel Elementary (McT SAC Bus)4:00 p.m. Foster 50m Pool (McT SAC Bus)=== TO PRACTICE ===3:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)4:00 p.m. Foster 50m Pool (Swim Team Bus)=== TO HOME CAMPS ===5:35 p.m. Foster 50m Pool5:50 p.m. Lester Middle School6:15 p.m. Kadena USO6:30 p.m. Shield's Shoppette6:50 p.m. McT Shoppette7:05 p.m. Courtney Skate Park=== TO HOME CAMPS ===5:35 p.m. Foster 50m Pool6:10 p.m. Plaza Housing AFN7:00 p.m. Kinser Elementary School
TUESDAY Schools Buildings Open (On-campus Classes) - Pick-up ONLY at Schools === TO PRACTICE===1:05 p.m. Ryukyu MS1:15 p.m. Kadena HS1:20 p.m. Kadena MS1:35 p.m. Lester MS1:50 p.m. Foster 50m Pool=== TO PRACTICE ===1:25 p.m. Zukeran Elementary (Foster SAC Bus)1:30 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)1:40 p.m. Foster 50m Pool (Foster SAC Bus)=== TO PRACTICE ===1:40 p.m. Kinser Elementary (Kinser SAC Bus)1:55 p.m. Kinser SAC Center (Kinser SAC Bus)2:30 p.m. Foster 50m Pool (Kinser SAC Bus)=== TO PRACTICE ===2:00 p.m. Killin Elementary (Foster SAC Bus)2:20 p.m. Foster SAC (Foster SAC Bus)2:30 p.m. Foster 50m Pool (Foster SAC Bus)=== TO PRACTICE ===2:00 p.m. Bechtel Elementary (McT SAC Bus - Second pick-up)3:00 p.m. Foster 50m Pool (McT SAC Bus)=== TO PRACTICE ===2:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)2:50 p.m. Foster 50m Pool (Swim Team Bus)=== TO HOME CAMPS ===4:35 p.m. Foster 50m Pool4:50 p.m. Lester Middle School5:15 p.m. Kadena USO5:30 p.m. Shield's Shoppette5:50 p.m. McT Shoppette6:05 p.m. Courtney Skate Park=== TO HOME CAMPS ===4:35 p.m. Foster 50m Pool5:10 p.m. Plaza Housing AFN6:00 p.m. Kinser Elementary School
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School Buildings Closed (Home Classes Only) - Mon/Tue/Wed/Thu=== TO PRACTICE ===3:00 p.m. Courtney Skate Park3:15 p.m. McT Shoppette3:35 p.m. Shield's Shoppette3:45 p.m. Kadena USO4:10 p.m. Lester Middle School4:25 p.m. Foster 50m Pool=== TO PRACTICE ===3:00 p.m. Kinser Elementary School3:50 p.m. Plaza Housing AFN4:15 p.m. Foster SAC Center4:25 p.m. Foster 50m Pool=== TO HOME CAMPS ===5:35 p.m. Foster 50m Pool5:50 p.m. Lester Middle School6:15 p.m. Kadena USO6:30 p.m. Shield's Shoppette6:50 p.m. McT Shoppette7:05 p.m. Courtney Skate Park=== TO HOME CAMPS ===5:35 p.m. Foster 50m Pool5:45 p.m. Foster SAC Center6:10 p.m. Plaza Housing AFN7:00 p.m. Kinser Elementary School
ODST High School Varsity Letter Requirements
Kubasaki and Kadena high school students can earn one High School Varsity Letter or Pin Award per school year by fulfilling training and competition requirements with ODST. All minimum guidelines from DoDDS will be followed unless superseded by this list.
To be considered for the award, a signed letter contract must be returned to the coaching staff by the start of the letter season. Letter Contract: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2020-2021 Swimming HS Letter Req.pdf
Season: There are two high school letter seasons for the 2020-2021 school year. One in the Early Fall, 31 Aug – 17 Oct, and one in the Late Fall, 26 Oct – 12 Dec. All requirements for a letter award must be met within the same letter season. All swimmers trying to earn the letter award must submit a letter form, be fully paid, and be registered by the start of the letter season. Swimmers must meet both section 1 and 2 standards:1) Meet all of these standards:a. General Attendance: Swimmers shall attend a minimum of four (4) practices each week (Monday through Sunday). If less than five (5) practices are offered in one week, then a majority of youth practices offered during that week must be attended (e.g. 3 out of 4, 2 out of 3, etc.). Note, Masters practices are supplemental and do not count as the primary practice for this requirement; attending two Masters practices equals on youth practice for make-up purposes. b. Specific Practice Attendance: Swimmers shall be at all practices (to be counted towards the weekly minimum) prepared to begin swimming 5-minutes before the scheduled practice start time and stay through the conclusion of practice. This includes dry-land sessions.c. Swim Meet Attendance: Swim in at least two swim meets, time trials, or other ODST competitive events scheduled during a single letter season. On-base or off-base meets count toward meet attendance. If less than two are offered, then swim in the one that is offered.d. Grade Point Average: To be eligible to participate in interscholastic athletics, a student must maintain a minimum 2.0 GPA and receive no more than one failing grade. All participants will be monitored by the school on a weekly basis. Grades will be cumulative for the quarter. A student declared ineligible can practice but cannot earn swim meet credit toward a letter award while ineligible. All students will be eligible at the beginning of each school year. See the Pacific Area Interscholastic Athletics Program Manual for information, available through your school. e. Sportsmanship: Student participants shall read, sign, and abide by the Okinawa Activities Council Code of Conduct and Consequences. Swimmers shall become ineligible due to blatant disregard for generally accepted sportsmanship standards. Examples include repeated use of vulgar or profane language, repeated incidents of arguing with officials, repeated occurrences of disrespect towards other swimmers, officials, staff or facilities.2) Meet two of these standards within a single letter season:a. Achieve two (2) personal season best times. b. Swim a 200m Butterfly or a 400m IM at or under the USA Swimming 13-14yr old B standard.*c. Achieve 4 Winter Training Camp QTs.**d. Achieve 1 Tokyo Winter Champs QT.***e. Set a team record.****f. Be selected as a team captain.g. Demonstrate outstanding team spirit and support for team mates on a consistent basis.Excused Absence: A swimmer notifying a coach in advance that he/she will miss a practice (regardless of the reason) does not automatically release that swimmer from the attendance requirement. Any absence from practice that will cause the swimmer to fail the weekly attendance requirement may be excused after the swimmer (not the parent or guardian) discusses it with the coaching staff (approved / disapproved on a case by case basis).Appeal Process: If swimmers become ineligible for an award, they may appeal the incident or situation that has made them ineligible. An explanation (from the swimmer) shall be required if a swimmer will be unable to meet attendance requirements. Any appeal may be reviewed first by any member of the coaching staff, then the head coach, and finally by the school principal.
* https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/USA Swimming SCM Time Standards.pdf** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Winter Camp Standards.pdf*** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Tokyo QT.pdf
**** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/team records.pdf
Dates are subject to changeEarly Fall Season Mon/Tue 24/25 Aug ODST Early Fall Youth Season TryoutsWed 26 Aug ODST Early Fall Youth Season Starts Sat 19 Sep ODST Swim Meet Sat 17 Oct ODST Swim Meet / End of Early Fall SeasonLate Fall Season Mon 19 Oct ODST Late Fall Youth Season Tryouts Tue 20 Oct ODST Late Fall Season Starts Fri 06 Nov Taiwan Meet (tentative) Sat 07 Nov Taiwan Meet (tentative) Sat 14 Nov ODST Swim Meet Sat 12 Dec ODST Swim Meet / End of Late Fall Season
2021Winter SeasonMon 04 Jan ODST Winter Season TryoutsTue 05 Jan ODST Winter Season StartsSat 09 Jan ODST Time TrialsSat 23 Jan ODST Meet Sat 27 Feb ODST Meet / End of Winter Season Spring SeasonMon 22 Mar ODST Spring Season Tryouts Tue 23 Mar ODST Spring Season StartsSat 17 Apr ODST MeetSat 15 May ODST Swim Meet / End of Spring Season Summer SeasonMon 14 Jun ODST Summer Season TryoutsTue 15 Jun ODST Summer Season StartsTue 29 Jun AquathlonSat 10 Jul ODST MeetTue 13 Jul AquathlonTue 27 Jul AquathlonSat 07 Aug ODST Meet / End of Summer Season
Early Fall SeasonMon 23 Aug ODST Early Fall Youth Season TryoutsTue 24 Aug ODST Early Fall Youth Season StartsSat 18 Sep ODST Swim Meet Sat 16 Oct ODST Swim Meet / End of Early Fall Season
Late Fall SeasonMon 18 Oct ODST Late Fall Youth Season TryoutsTue 19 Oct ODST Late Fall Youth Season StartsSat 13 Nov ODST Swim Meet Sat 11 Dec ODST Swim Meet / End of Late Fall Season
Lightning/Thunder Policy• Any occurrence of lightning or thunder within 25-minutes of a practice start time will cancel that practice.• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.• If swimmers are on the way to the pool on an MCCS bus, the bus will stop at the pool and then will be sent on the return run as soon as possible. Swimmers that have a parent picking them up will get off of the bus and wait in the pool locker room.• If the swimmers return home on the buses, they may be able to depart earlier than normal pending the bus drivers' schedules.• If in doubt, contact the pool: 645-2211 | 098-970-2211.Lightning/Thunder at or after:• 5:05 am = Morning Masters Cancel• 2:40 pm = 3:05 Practice Cancel• 3:55 pm = 4:20 Practice Cancel• 1:40 pm = 2:05 Practice Cancel (Tuesday Only)• 2:55 pm = 3:20 Practice Cancel (Tuesday Only)Typhoon Policy1. 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: 645-2211 / 098-970-2211.
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):
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!
The Okinawa Dolphins Swim Team's team records can be downloaded here:
https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/team records.pdf
Swim Team Payments
Registration and payment may be made online or at the practice pool. ONLINE IS PREFERRED.
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
For billing purposes, we have five payment periods in 2020, each period starting on:
Online Registrationhttps://www.mccsokinawa.com/swimteam/#tab3
Payment Days & Times at the Pool
Payment Guidelines at the Pool
USA Swimming Time Standards (SCM)https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/USA Swimming SCM Time Standards.pdf
ODST Winter Camp Time Standardshttps://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Winter Camp Standards.pdf
2021 Tokyo Champs Time Standardshttps://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Tokyo QT.pdf
ODST Team Recordshttps://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/team records.pdf
Starting on Monday 21 September, youth swim team practice times will change to the below. We may need to assign swimmers to certain times if we consistently get too many at either time (our capacity is 78/practice, we have not hit that yet), or we may change to 3x 45-minute practice groups (like we did over the summer). We will continue to offer practice to all levels at all practices at this time.
Practice 1 is intended for any grade not going home on the bus or any grade not using the bus.Practice 2 is intended for ES arriving on the bus, any grade going home on the bus, or any grade not using the bus.
Practice Schedule as of 24 SepMonday, Wednesday, Thursday:3:05-4:05 p.m. Practice 1 4:05-4:20 p.m. Dryland for all 4:20-5:20 p.m. Practice 2
Tuesday:2:05 pm - 3:05 pm Practice 1 3:05 pm - 3:20 pm Dryland for all3:20 pm - 4:20 pm Practice 2
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
Looking for workouts away from the pool? These dryland workout options can help a swimmer build strength away from the water:
Dryland Training (Australia Swimming)
Dryland Training (FINA)
Active Warm-up for Swimmer (Edelman)
Help with Swimmer's Shoulder Pain (USA Swimming)
Rotator Cuff and Shoulder Conditioning Program (American Academy of Orthopaedic Surgeons)
Annotated Masters Workout: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf
Workout Archives:
2020: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2020_Masters.pdf
2019: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2019_masters_workouts.pdf
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, 05 October 2020 600 4 x 150 on 2:55 Swim/Drill Mix 1:57 400 8 x 50 on 1:15 Kick as desired 2:30 400 8 x 50 on 1:05 Pull, Desc 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,600 4x{3 x 50 on 1:10 Desc 2:20 {2 x 50 on 1:05 Faster back half 2:10 {1 x 50 on 1:00 Best Effort 2:00 {1 x 100 on 2:00 Easy 2:00 6:14 PM 3,100 MetersTuesday, 06 October 2020 600 3 x 200 on 3:55 Swim/Drill Mix 1:58 400 4 x 100 on 2:20 Kick, faster back half 2:20 400 8 x 50 on 1:05 Pull, Evens Stronger 2:10 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 400 4 x 100 on 1:45 Desc 1:45 400 4 x 100 on 1:50 Desc 1:50 400 4 x 100 on 1:55 Desc 1:55 100 1 x 100 on 2:00 Best Effort 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,000 MetersWednesday, 07 October 2020 600 2 x 300 on 6:00 Swim/Drill Mix 2:00 400 8 x 50 on 1:15 Kick, Odds Faster 2:30 400 4 x 100 on 1:55 Pull, Desc 1:55 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 900 3 x 300 on 5:30 Desc and/or Neg Split 1:50 800 4 x 200 on 3:35 Desc and/or Neg Split 1:48 600 6 x 100 on 1:45 Desc and/or Neg Split 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,000 MetersThursday, 08 October 2020 600 6 x 100 on 1:55 Swim/Drill Mix 1:55 400 4 x 100 on 2:20 Kick, mix efforts 2:20 400 4 x 100 on 1:55 Pull, mix efforts 1:55 ===== Group Up ===== 1,500 3x{2 x 100 on 1:45 Fast! 1:45 {2 x 75 on 1:25 Fast! 1:53 {2 x 50 on 1:00 Fast! 2:00 {2 x 25 on :40 1 Fast, 1 EZ 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:09 PM 3,000 Meters
Monday, 12 October 2020 600 5:00 PM 6 x 100 on 1:55 Drill & Swim 1:55 400 5:13 PM 4 x 100 on 2:15 Kick, Desc 2:15 400 5:23 PM 8 x 50 on 1:05 Pull, Mix Efforts 2:10 ----- Group Up ----- 200 5:33 PM 4 x 50 on 1:05 Desc 2:10 300 5:39 PM 4 x 75 on 1:55 3 Fast, 1 Easy 2:33 300 5:48 PM 4 x 75 on 1:45 3 Fast, 1 Easy 2:20 300 5:56 PM 4 x 75 on 1:35 3 Fast, 1 Easy 2:07 300 6:04 PM 4 x 75 on 1:25 3 Fast, 1 Easy 1:53 150 6:11 PM 2 x 75 on 1:15 Make 'em!!! 1:40 100 6:15 PM 1 x 100 on 5:00 Loosen 5:00 6:20 PM 3,050 MetersTuesday, 13 October 2020 600 5:00 PM 4 x 150 on 3:00 Drill/Swim Mix 2:00 400 5:13 PM 8 x 50 on 1:15 Kick, some fast parts 2:30 400 5:24 PM 4 x 100 on 1:55 Pull, Neg Split 1:55 */*/* Group Up *\*\* 100 5:33 PM 4 x 25 on :40 Fast! 2:40 1,400 5:37 PM 2x{2 x 50 on 1:10 Desc 2:20 {4 x 150 on 2:40 Desc, good last 50 on all 1:47 100 6:04 PM 1 x 100 on 5:00 Loosen 5:00 6:09 PM 3,000 MetersWednesday, 14 October 2020 600 5:00 PM 3 x 200 on 3:45 Mix drill and swim 1:52 400 5:13 PM 4 x 100 on 2:20 Kick, last 50 fast 2:20 400 5:24 PM 8 x 50 on 1:05 Pull, Desc 2:10 ^~^~^ Group Up ^~^~^ 500 5:34 PM 5 x 100 on 1:55 Desc 1:55 500 5:45 PM 1 x 500 on 9:00 Neg Split 1:48 500 5:55 PM 5 x 100 on 1:50 Desc 1:50 500 6:06 PM 1 x 500 on 8:45 Neg Split 1:45 500 6:16 PM 5 x 100 on 1:45 Desc 1:45 100 6:26 PM 1 x 100 on 5:00 Loosen 5:00 6:31 PM 4,000 MetersThursday, 15 October 2020 600 5:00 PM 2 x 300 on 5:55 Swim / Drill Mix 1:58 400 5:13 PM 8 x 50 on 1:20 Kick, odds faster 2:40 400 5:25 PM 4 x 100 on 1:50 Pull, mix efforts 1:50 +_+_+ Group Up +_+_+ 100 5:34 PM 4 x 25 on :40 Fast! 2:40 1,200 5:38 PM 6 x 200 on 3:30 Desc 1:45 200 6:00 PM 1 x 200 on 4:00 Last one, fast one 2:00 100 6:05 PM 1 x 100 on 5:00 Loosen 5:00 6:10 PM 3,000 Meters
Workouts: Week of 19 October 2020Monday, 19 October 2020 500 1 x 500 on 9:00 Mix swim & Drill 1:48 500 1 x 500 on 9:00 Pull, mix speeds 1:48 400 4 x 100 on 2:20 Kick, mix in a fast 25 on each 2:20 ***** Group Up ****** 100 4 x 25 on :40 Speedy! 2:40 400 8 x 50 on 1:05 Desc 1-4, 5-8 2:10 200 1 x 200 on 4:00 Loosen, Get Ready 2:00 600 6 x 100 on 3:00 Test Yourself!! 3:00 300 1 x 300 on 6:00 Cool down 2:00 6:15 PM 3,000 MetersTuesday, 20 October 2020 600 6 x 100 on 1:55 Swim and drill mix 1:55 400 8 x 50 on 1:20 Kick, Desc 2:40 400 8 x 50 on 1:05 Pull, Desc 2:10 ))))) Group Up ((((( 200 4 x 50 on 1:05 Desc 2:10 1,400 2x{2 x 200 on 3:30 Desc 1:45 {2 x 100 on 1:55 Desc 1:55 {2 x 50 on 1:05 Desc 2:10 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,100 MetersWednesday, 21 October 2020 600 3 x 200 on 3:40 Swim and Drill 1:50 400 4 x 100 on 2:15 Kick, mix efforts 2:15 400 8 x 50 on 1:05 Pull, odds faster 2:10 ***** Group Up ***** 200 4 x 50 on 1:05 Desc 2:10 200 2 x 100 on 1:55 Desc 1:55 400 2 x 200 on 3:45 Neg Split 1:52 600 2 x 300 on 5:20 Neg Split 1:47 400 1 x 400 on 7:00 Neg Split 1:45 300 1 x 300 on 5:25 Neg Split 1:48 200 1 x 200 on 3:50 Neg Split 1:55 100 1 x 100 on 2:00 Neg Split 2:00 100 2 x 50 on 1:05 Desc 2:10 100 1 x 100 on 5:00 Loosen 5:00 6:36 PM 4,000 MetersThursday, 22 October 2020 600 4 x 150 on 2:55 Drill / Swim Mix 1:57 400 8 x 50 on 1:20 Kick, Odds Faster 2:40 400 4 x 100 on 1:55 Pull, Faster last 25 1:55 ::::: Group Up ::::: 100 4 x 25 on :40 Fast! 2:40 200 4 x 50 on 1:05 25 Fast, 25 Easy 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 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,000 Meters
Workouts: Week of 26 October 2020Monday, 26 October 2020 600 2 x 300 on 6:00 Drill/Swim Mix 2:00 400 4 x 100 on 2:15 Kick, last 50 faster 2:15 400 4 x 100 on 1:55 Pull, Mix Efforts 1:55 +++++ Group Up +++++ 200 4 x 50 on 1:05 Desc 2:10 200 8 x 25 on :40 2 Fast, 1 Easier 2:40 300 4 x 75 on 1:35 Desc 2:07 200 8 x 25 on :40 2 Fast, 1 Easier 2:40 400 4 x 100 on 2:00 Desc 2:00 200 8 x 25 on :40 2 Fast, 1 Easier 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:21 PM 3,000 MetersTuesday, 27 October 2020 600 4 x 150 on 2:55 Drill-Swim Mix 1:57 400 4 x 100 on 2:20 Kick, Some faster efforts 2:20 400 8 x 50 on 1:05 Pull, Evens Faster 2:10 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 300 2 x 150 on 2:50 Desc 1:53 300 2 x 150 on 2:45 Desc 1:50 300 2 x 150 on 2:40 Desc 1:47 300 2 x 150 on 2:35 Desc 1:43 150 1 x 150 on 3:00 Last one, fast one 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:17 PM 3,050 MetersWednesday, 28 October 2020 600 3 x 200 on 3:50 Drill and Swim 1:55 400 8 x 50 on 1:20 Kick, Evens Faster 2:40 400 4 x 100 on 1:55 Pull, Neg Split 1:55 %%%%% Group Up %%%%% 200 4 x 50 on 1:05 Desc 2:10 2,400 2x{1 x 600 on 11:00 Neg Split 1:50 {3 x 200 on 3:40 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:30 PM 4,100 MetersThursday, 29 October 2020 600 6 x 100 on 1:55 Mix swim and drill 1:55 400 8 x 50 on 1:20 Kick, faster 1st 25 2:40 400 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{1 x 50 on 1:30 Easy 3:00 {4 x 75 on 1:20 Desc 1:47 {1 x 50 on 1:30 Easy 3:00 {4 x 75 on 2:00 Best Effort 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:18 PM 3,000 Meters
Monday, 28 September 2020 600 3 x 200 on 3:50 Mix swim and drill 1:55 400 8 x 50 on 1:15 Kick, Desc 2:30 400 4 x 100 on 1:55 Pull, Neg Split 1:55 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,500 2x{1 x 50 on 1:15 Fast 2:30 {2 x 100 on 1:45 Desc 1:45 {1 x 50 on 1:15 Fast 2:30 {2 x 100 on 1:55 Desc 1:55 {1 x 50 on 1:15 Fast 2:30 {2 x 100 on 2:05 Desc 2:05 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersTuesday, 29 September 2020 600 2 x 300 on 5:55 Mix swim and drill 1:58 400 8 x 50 on 1:15 Kick, Odds Faster 2:30 400 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{2 x 200 on 3:40 Steady 1:50 {2 x 200 on 3:30 Steady 1:45 {2 x 200 on 3:20 Fast! 1:40 200 1 x 200 on 4:00 Best Effort 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersWednesday, 30 September 2020 600 4 x 150 on 2:55 Mix swim and drill 1:57 400 4 x 100 on 2:15 Kick, last 25 faster 2:15 400 8 x 50 on 1:05 Pull, Build 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 2,400 3x{1 x 400 on 6:50 Neg Split 1:42 {2 x 200 on 3:30 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:26 PM 4,000 MetersThursday, 01 October 2020 600 6 x 100 on 1:55 Mix swim and drill 1:55 400 4 x 100 on 2:15 Kick, mix efforts 2:15 400 8 x 50 on 1:05 Pull, Odds stronger 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 800 8 x 100 on 1:50 Desc 1-4/5-8 1:50 400 4 x 100 on 1:45 Desc 1-4 1:45 200 2 x 100 on 1:40 Hold best speed 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,000 Meters
Early Fall Swim Team Season (Billing Period Ends 17 October 2020)
Some .mil networks block the Eventbrite app. Some networks will work with this direct link to the Eventbrite registration page: https://www.eventbrite.com/e/okinawa-dolphins-early-fall-aug-2020-mccs-okinawa-aquatics-swim-team-registration-115588667817
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