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11/167:00 a.m.
20191116700a.m.
SCHOOL BREAK/MORNING BUS SCHEDULE
Only during youth seasons. Look for the White, Red & Gold bus. Some buses stop at the MCCS/teen center first - ask the driver. The bus is a privilege for swimmers taking part in practice. Abuse of that privilege will not be tolerated. This is a two-strikes-and-out policy. If there is a problem with a swimmer on a bus, the parents will be notified and the swimmer will not be allowed to use the bus until the swimmer and parent meet with a coach. Swimmers must stay at the pool after practice if they plan to take a bus home. The MCCS buses will not depart prematurely. If a bus is delayed/late, it will not wait at a pickup. Please do not arrive late and expect the bus to be there. In the event that the bus is not at the specified site at or near pickup time, please be patient and allow an extra 5 minutes after the scheduled departure time. After waiting, you may contact MCCS Motor Transport at 645-7516 or 645-7772 (098-970-7772) if needed. After regular business hours, and if it is a true emergency, contact Motor-T at cell phone number 090-9580-1796. Motor-T does reset their clocks each day to JST.
MORNING PRACTICE BUS SCHEDULE Only during youth practice seasons. No bus on Fridays or on Federal holidays. === TO PRACTICE === 6:20 a.m. Courtney Skate Park 6:35 a.m. McT. Shoppette 6:55 a.m. Shields Shoppette 7:05 a.m. Kadena USO 7:30 a.m. Lester Middle School 7:45 a.m. ARRIVE Practice Pool === TO PRACTICE === 6:25 a.m. Kinser Elementary School 7:15 a.m. Plaza Housing AFN 7:40 a.m. Foster SAC Center 7:50 a.m. ARRIVE Practice Pool=== TO HOME CAMPS === 10:20 a.m. DEPART Practice Pool 10:35 a.m. Lester Middle School 11:00 a.m. Kadena USO 11:15 a.m. Shields Shoppette 11:35 a.m. McT. Shoppette 11:50 a.m. Courtney Skate Park=== TO HOME CAMPS === 10:20 a.m. DEPART Practice Pool 10:30 a.m. Foster SAC Center 10:55 a.m. Plaza Housing AFN 11:45 a.m. Kinser Elementary School
SCHOOL YEAR/AFTERNOON BUS SCHEDULE Mo/We/Th - Only during youth practice seasons. No bus on school or Federal holidays.
Only during youth seasons, no bus on no school days. Look for the White, Red & Gold bus. Some buses stop at the MCCS/teen center first - ask the driver. We may be late picking up at Kubasaki High School. Buses cannot leave the Elementary School until all SAC kids are accounted for; SAC reps must locate the child before they can leave. The bus is a privilege for swimmers taking part in practice. Abuse of that privilege will not be tolerated. This is a two-strikes-and-out policy. If there is a problem with a swimmer on a bus, the parents will be notified and the swimmer will not be allowed to use the bus until the swimmer and parent meet with a coach. Bus service is only available for after-school practices. Swimmers must stay at the pool after practice if they plan to take a bus home. The MCCS buses will not depart prematurely. If a bus is delayed/late, it will not wait at a pickup. Please do not arrive late and expect the bus to be there. In the event that the bus is not at the specified site at or near pickup time, please be patient and allow an extra 5 minutes after the scheduled departure time. After waiting, you may contact MCCS Motor Transport at 645-7516 or 645-7772 (098-970-7772) if needed. After regular business hours, and if it is a true emergency, contact Motor-T at cell phone number 090-9580-1796. Motor-T does reset their clocks each day to JST.
=== TO PRACTICE=== 2:05 p.m. Ryukyu MS 2:15 p.m. Kadena HS 2:20 p.m. Kadena MS 2:35 p.m. Lester MS 2:50 p.m. 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. 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. 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. Pool (Foster SAC Bus)=== TO PRACTICE === 3:00 p.m. Bechtel Elementary (McT SAC Bus) 3:10 p.m. McT SAC Center (McT SAC Bus) 4:00 p.m. Pool (McT SAC Bus)=== TO PRACTICE === 3:20 p.m. Bob Hope Elementary Loop (Swim Team Bus) 4:00 p.m. Pool (Swim Team Bus)=== TO HOME CAMPS === 5:20 p.m. Depart Pool 5:40 p.m. Plaza AFN 6:30 p.m. Kinser Elementary=== TO HOME CAMPS === 5:20 p.m. Depart Pool 5:40 p.m. Lester School Loop 6:05 p.m. Kadena USO 6:20 p.m. Shield's Shoppette 6:40 p.m. McT Shoppette 6:55 p.m. Courtney Skate Park
Contact the Swim Team:odst@hotmail.com (forwards to Coach Mat) 645-2787 | 098-970-2787
Spring Season Mo 25 Mar New Swimmer Tryouts Mo-Fr 08-12 Apr Spring Break Practices (8:00-10:00am) Sa 27 Apr Swim Meet at Foster Aquatic Center Sa 04 May TriKids Courtney Sa 18 May Swim Meet at Foster Aquatic Center Summer Season Mo 17 Jun New Swimmer Tryouts (8:00-9:30am) Sa 22 Jun TriKids Kinser Tu 02 Jul Aquathlon at Foster Aquatic Center Sa 13 Jul Swim Meet at Foster Aquatic Center Tu 16 Jul Aquathlon at Foster Aquatic Center Tu 30 Jul Aquathlon at Foster Aquatic Center Sa 10 Aug Swim Meet at Foster Aquatic Center Mo-Fr 19-22 Aug Water Polo Camp Early Fall Season Mo 26 Aug New Swimmer Tryouts (3:30-5:00pm) Sa 07 Sep Distance Dare 5k Swim at Foster Aquatic Center Sa 21 Sep Swim Meet at Foster Aquatic Center Sa 12 Oct Swim Meet at Foster Aquatic Center Late Fall Season Mo 21 Oct New Swimmer Tryouts (3:30-5:00pm) Sa 16 Nov Swim Meet at Foster Aquatic Center Sa 14 Dec Swim Meet at Foster Aquatic Center
Winter Training Camp Mo 17 Dec Start Winter Camp Mo 23 Dec Start Youth Holiday Morning Practices (8:00-10:00am)
Winter 2020 Season Mo 06 Jan New Swimmer Tryouts (3:30-5:00pm) Sa 11 Jan ODST Time Trial at Foster Aquatic Center Sa 22 Feb ODST Swim Meet at Foster Aquatic Center
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!
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
For billing purposes, we have five payment periods in 2019, each period starting on:
Payment Days & Times at the Pool
Payment Guidelines at the Pool
Swim team is still practicing unless there is lightning, thunder, or we are in TCCOR-2 (or higher).Lightning/Thunder Policy • If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms for 30-minutes. • If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts. • If there is less than ~45-minutes remaining in a practice, practice is cancelled. • If the swimmers return home on the buses, they may be able to depart earlier than normal, but that is not always possible pending the bus drivers' schedules. • If in doubt, contact the pool: Foster 50 - 645-2211 | 098-970-2211. Lightning/Thunder at or after: • 3:05 pm = B2 Cancel • 4:05 pm = B1/BA/W1/W2 Cancel • 5:05 am or pm = Masters Cancel • 8:05 am = B2 Cancel • 9:05 am = B1/BA/W1/W2 CancelTyphoon Policy 1. TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.). 2. If we go into TC-2 during practice or during the bus runs: • If a dedicated swim team bus has made pick-ups, they will stop at the pool, then deliver swimmers to their home destinations once the DoDEA/SAC buses have made their drop-off at the pool. If a DoDEA/SAC bus has made pick-ups, they will deliver the swimmers to the pool. • Swimmers at the pool will be delivered to their home destinations. 3. SCHOOL YEAR: If TC-2 occurs prior to the regular swim team bus pick-up, the buses do not make pick-ups. Swimmers should go home via alternate means. IF A SWIMMER GETS ON A DOD/SAC BUS FOR SWIM TEAM PRACTICE WHEN THERE IS NO PRACTICE DUE TO TC-2, THE BUS WILL DELIVER THEM TO THE POOL. THE SWIMMER MUST BE PICKED UP FROM THE POOL BY A PARENT/GUARDIAN. 4. TC-1: Pools close. Pool may close earlier than TC-1 if weather conditions warrant. 5. TC-All Clear/Storm Watch: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Swim Team resumes no earlier than 24-hours after All-Clear/Storm Watch. We want to get back to practices as soon as possible, but realize that we cannot use the pools until they are in working order. If in doubt, contact the pool. Is the pool open? Call the pool. Foster 50 - 645-2211 / 098-970-2211
Youth Practice During Summer (School Vacation)No practice on Federal Holidays Middle School/High School Age Swimmers*
Elementary School Age Swimmers*
*A swimmer's school age is determined by what grade they will be when entering school at the start of the school year in August. No practice on Federal Holidays
Youth Practice During the School Year
Middle/High School Age Swimmers*
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
Annotated Masters Workout: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf
Workout Archives:
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, 02 September 2019 600 5:00 PM 2 x 300 on 5:55 Swim & Drill 1:58 400 5:13 PM 4 x 100 on 2:20 Kick, Build Each 2:20 400 5:24 PM 4 x 100 on 1:50 Pull, Desc 1:50 ----- Group Up ----- 200 5:33 PM 4 x 50 on 1:05 Desc 2:10 1,500 5:39 PM 2x{2 x 25 on :40 Fast! 2:40 {4 x 50 on 1:05 Desc 2:10 {2 x 25 on :40 Fast! 2:40 {4 x 75 on 1:30 Desc 2:00 {2 x 25 on :40 Fast! 2:40 {1 x 100 on 3:00 Loosen 3:00 6:14 PM 3,100 MetersTuesday, 03 September 2019 600 5:00 PM 3 x 200 on 3:45 Drill/Swim Mix 1:52 400 5:13 PM 8 x 50 on 1:15 Kick, Mix Efforts 2:30 400 5:24 PM 8 x 50 on 1:05 Pull, Mix Efforts 2:10 ===== Group Up ===== 200 5:34 PM 4 x 50 on 1:05 Desc 2:10 600 5:40 PM 4 x 150 on 2:30 Desc 1:40 200 5:51 PM 4 x 50 on 1:05 Desc 2:10 600 5:57 PM 4 x 150 on 2:40 Desc 1:47 100 6:09 PM 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,100 MetersWednesday, 04 September 2019 600 5:00 PM 6 x 100 on 1:50 Swim, Drill Mix 1:50 400 5:12 PM 8 x 50 on 1:15 Kick, Desc 2:30 400 5:23 PM 8 x 50 on 1:05 Pull, Desc 2:10 +++++ Group Up +++++ 100 5:33 PM 4 x 25 on :40 Fast! 2:40 200 5:37 PM 4 x 50 on 1:05 Desc 2:10 100 5:43 PM 1 x 100 on 2:00 Easy 2:00 600 5:46 PM 1 x 600 on 10:10 Neg Split 1:42 500 5:58 PM 1 x 500 on 8:30 Neg Split 1:42 400 6:08 PM 1 x 400 on 6:50 Neg Split 1:42 300 6:16 PM 1 x 300 on 5:05 Neg Split 1:42 200 6:23 PM 1 x 200 on 3:25 Neg Split 1:42 100 6:28 PM 1 x 100 on 1:45 Neg Split 1:45 100 6:31 PM 1 x 100 on 5:00 Loosen 5:00 6:36 PM 4,000 MetersThursday, 05 September 2019 600 5:00 PM 4 x 150 on 2:50 Drill and Swim Mix 1:53 400 5:13 PM 4 x 100 on 2:20 Kick, last 25 fast 2:20 400 5:24 PM 4 x 100 on 1:50 Pull, Neg Split 1:50 &&&&& Group Up &&&&& 1,800 5:33 PM 2x{4 x 100 on 1:45 Desc 1:45 {4 x 75 on 1:25 Desc 1:53 {4 x 50 on 1:05 Desc 2:10 100 6:08 PM 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,300 Meters
Monday, 05 August 2019 600 4 x 150 on 2:50 Swim / Drill Mix 1:53 400 8 x 50 on 1:15 Kick, Evens Fast 2:30 400 4 x 100 on 1:50 Pull, Desc 1:50 @@@@@ Group Up @@@@@ 100 4 x 25 on :40 Fast! 2:40 200 4 x 50 on 1:05 Desc to Moderate 2:10 400 4 x 100 on 1:50 #1 Easy. Desc 2-4 to Fast 1:50 200 4 x 50 on 1:15 #1 Easy, Desc 2-4 to Fast 2:30 100 4 x 25 on :45 #1 Easy, Desc 2-4 to Fast 3:00 200 4 x 50 on 1:15 #1 Easy. Desc 2-4 to Fast 2:30 400 4 x 100 on 1:50 #1 Easy. Desc 2-4 to Fast 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:22 PM 3,100 MetersTuesday, 06 August 2019 600 2 x 300 on 5:55 Mix swim and drill 1:58 400 8 x 50 on 1:05 Pull, Desc 2:10 400 8 x 50 on 1:15 Kick, Desc 2:30 ***** 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 3:20 Desc 1:40 400 2 x 200 on 3:10 Desc 1:35 50 1 x 50 on 1:30 Loosen 3:00 200 1 x 200 on 4:00 Last one, fast one 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,050 MetersWednesday, 07 August 2019 600 6 x 100 on 1:50 Dril/Swim Mix 1:50 400 4 x 100 on 2:20 Kick, Mix Efforts 2:20 400 4 x 100 on 1:50 Pull, Mix Efforts 1:50 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 800 2 x 400 on 6:45 Desc 1:41 200 4 x 50 on 1:05 Desc 2:10 800 2 x 400 on 6:30 Desc 1:38 200 4 x 50 on 1:05 Desc 2:10 400 1 x 400 on 7:00 Last one, Best one 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,100 MetersThursday, 08 August 2019 600 3 x 200 on 3:45 Swim and Drill 1:52 400 4 x 100 on 2:20 Kick, some fast parts 2:20 400 8 x 50 on 1:05 Pull, Desc 2:10 ~~~~~ Group Up ~~~~~ 100 4 x 25 on :40 Fast! 2:40 500 5 x 100 on 1:40 Desc 1:40 500 5 x 100 on 1:45 Desc 1:45 500 5 x 100 on 1:50 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,100 Meters
Monday, 12 August 2019 600 3 x 200 on 3:50 Swim & Drill 1:55 400 8 x 50 on 1:15 Kick, Mix Efforts 2:30 400 8 x 50 on 1:05 Pull, Desc 2:10 %%%%% Group UP %%%%% 100 4 x 25 on :40 Fast! 2:40 200 2 x 100 on 1:45 Steady 1:45 300 6 x 50 on 1:05 Desc 2:10 200 2 x 100 on 1:45 Steady 1:45 300 6 x 50 on 1:10 One Easy, One Fast 2:20 200 2 x 100 on 1:45 Steady 1:45 300 6 x 50 on 1:15 Best Pace You Can Hold 2:30 100 1 x 100 on 5:00 Loosen 5:00 6:23 PM 3,100 MetersTuesday, 13 August 2019 600 2 x 300 on 5:55 Mix Swim & Drill 1:58 400 4 x 100 on 2:15 Kick, Neg Split 2:15 400 8 x 50 on 1:05 Pull, Mix Efforts 2:10 @@@@@ Group Up @@@@@ 200 4 x 50 on 1:05 Desc 2:10 1,200 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 1:40 100 1 x 100 on 2:00 Easy 2:00 100 1 x 100 on 2:00 Fast! 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,100 MetersWednesday, 14 August 2019 600 4 x 150 on 2:50 Swim and Drill Mix 1:53 400 8 x 50 on 1:15 Kick, Evens Faster 2:30 400 4 x 100 on 1:55 Pull, Desc 1:55 ***** Group Up ***** 100 4 x 25 on :40 Fast! 2:40 600 2 x 300 on 5:30 Desc 1:50 600 2 x 300 on 5:20 Desc 1:47 600 2 x 300 on 5:10 Desc 1:43 600 2 x 300 on 5:00 Desc 1:40 100 1 x 100 on :50 Loosen 0:50 6:25 PM 4,000 MetersThursday, 15 August 2019 600 6 x 100 on 1:50 Drill and Swim Mix 1:50 400 4 x 100 on 2:15 Kick, Faster Middle 2:15 400 4 x 100 on 1:55 Pull, Neg Split 1:55 ##### Group Up ##### 1,600 2x{6 x 50 on 1:05 Desc 2:10 {4 x 75 on 1:35 Desc 2:07 {2 x 100 on 2:05 Desc 2:05 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,100 Meters
Monday, 19 August 2019 600 2 x 300 on 5:45 Drill / Swim Mix 1:55 400 8 x 50 on 1:15 Kick, Desc 2:30 400 4 x 100 on 1:50 Pull, Mix Efforts 1:50 ----- Group Up ----- 100 4 x 25 on :40 Fast! 2:40 300 3 x 100 on 1:50 Desc 1-2, #3 Easy 1:50 450 6 x 75 on 2:00 Hold Best Speed 2:40 300 3 x 100 on 1:50 Desc 1-2, #3 Easy 1:50 450 6 x 75 on 2:00 Hold Best Speed 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:22 PM 3,100 MetersTuesday, 20 August 2019 600 3 x 200 on 3:45 Swim and Drill 1:52 400 4 x 100 on 1:50 Pull, Desc 1:50 400 4 x 100 on 2:15 Kick, Some Faster 2:15 ///// Group Up \\\\\ 100 4 x 25 on :40 Fast! 2:40 600 4 x 150 on 2:55 Desc 1:57 450 3 x 150 on 2:45 Desc 1:50 300 2 x 150 on 2:35 Desc 1:43 150 1 x 150 on 3:00 Best Effort 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersWednesday, 21 August 2019 600 4 x 150 on 2:50 Swim and Drill 1:53 400 8 x 50 on 1:15 Kick, Desc 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 2,500 2x{1 x 500 on 8:15 Neg Split 1:39 {3 x 250 on 4:15 Desc 1:42 100 1 x 100 on 5:00 Loosen 5:00 6:28 PM 4,200 MetersThursday, 22 August 2019 600 6 x 100 on 1:50 Drill/Swim Mix 1:50 400 4 x 100 on 2:15 Kick, Build Each 2:15 400 8 x 50 on 1:05 Pull, Odds Faster 2:10 *-*-* Group Up *-*-* 100 4 x 25 on :40 Fast! 2:40 1,400 1x{2 x 200 on 3:45 Steady 1:52 {2 x 200 on 3:35 Steady 1:48 {2 x 200 on 3:25 Fast! 1:42 {1 x 200 on 3:15 best 1:38 100 1 x 100 on 5:00 Loosen 5:00 6:07 PM 3,000 Meters
Monday, 22 July 2019 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, 23 July 2019 600 6 x 100 on 1:55 Swim/Drill Mix 1:55 400 8 x 50 on 1:15 Kick, Desc 2:30 400 8 x 50 on 1:05 Pull, Mix Effort 2:10 ----- 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 1:40 200 1 x 200 on 3:15 Best! 1:38 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,000 MetersWednesday, 24 July 2019 800 4 x 200 on 3:40 Drill & Swim 1:50 400 4 x 100 on 2:15 Kick, last 50 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 1,200 3 x 400 on 6:40 Desc & Neg Split 1:40 600 3 x 200 on 3:20 Desc 7 Neg Split 1:40 300 3 x 100 on 1:40 Desc 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:24 PM 4,000 MetersThursday, 25 July 2019 600 2 x 300 on 5:55 Swim & Drill 1:58 400 8 x 50 on 1:15 Kick, Alt easier/stronger 2:30 400 8 x 50 on 1:05 Pull, mix efforts 2:10 ----- Group Up ----- 100 4 x 25 on :40 Fast! 2:40 1,600 4x{3 x 100 on 1:45 Desc 1:45 {2 x 50 on 1:15 1 Max, 1 Easy 2:30 6:09 PM 3,100 Meters
Monday, 26 August 2019 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, 27 August 2019 600 6 x 100 on 1:50 Drill & Swim 1:50 400 4 x 100 on 2:20 Kick, Neg Split 2:20 400 8 x 50 on 1:05 Pull, Desc 2:10 ===== Group Up ===== 1,600 2x{4 x 50 on 1:05 Desc 2:10 {2 x 100 on 1:50 Desc 1:50 {2 x 200 on 3:30 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:09 PM 3,100 MetersWednesday, 28 August 2019 600 3 x 200 on 3:45 Drill & Swim Mix 1:52 400 8 x 50 on 1:15 Kick, Odds Faster 2:30 400 4 x 100 on 1:55 Pull, Build Each 1:55 ***** Group Up ***** 100 4 x 25 on :40 Fast! 2:40 1,200 3 x 400 on 6:45 Desc, Strong Last 100 on Each 1:41 800 4 x 200 on 3:30 Desc & Neg Split 1:45 400 4 x 100 on 1:50 Faster 2nd 50 (Neg Split) 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:28 PM 4,000 MetersThursday, 29 August 2019 600 2 x 300 on 5:45 Swim and Drill 1:55 400 4 x 100 on 2:20 Kick, mix efforts 2:20 400 8 x 50 on 1:05 Odds Faster 2:10 +++++ Group Up +++++ 100 4 x 25 on :40 Fast! 2:40 200 4 x 50 on 1:05 Desc 2:10 300 3 x 100 on 1:55 Desc 1:55 300 3 x 100 on 1:50 Desc 1:50 300 3 x 100 on 1:45 Desc 1:45 300 3 x 100 on 1:40 Desc 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,000 Meters
Monday, 29 July 2019 600 3 x 200 on 3:50 Drill/swim mix 1:55 400 8 x 50 on 1:15 Kick, Desc 2:30 400 8 x 50 on 1:05 Pull, Mix Effort 2:10 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 1,500 2x{4 x 25 on :40 Fast! 2:40 {1 x 50 on 1:30 Easy 3:00 {4 x 50 on 1:10 Fast! 2:20 {1 x 50 on 1:30 Easy 3:00 {4 x 75 on 1:30 Fast! 2:00 {1 x 50 on 1:30 Easy 3:00 6:16 PM 3,100 MetersTuesday, 30 July 2019 600 6 x 100 on 1:50 Drill & Swim mix 1:50 400 4 x 100 on 2:15 Kick, Mix Efforts 2:15 400 4 x 100 on 1:50 Pull, Desc 1:50 ----- Group Up ----- 100 4 x 25 on :40 Fast! 2:40 450 3 x 150 on 2:50 Desc 1:53 450 3 x 150 on 2:40 Desc 1:47 450 3 x 150 on 2:30 Desc 1:40 150 1 x 150 on 3:00 Last one, fast one 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,100 MetersWednesday, 31 July 2019 600 4 x 150 on 2:50 Swim & Drill 1:53 400 4 x 100 on 1:55 Pull, Desc 1:55 400 8 x 50 on 1:15 Kick, Odds Faster 2:30 ***** Group Up ***** 200 4 x 50 on 1:05 Desc 2:10 600 1 x 600 on 9:55 Neg Split 1:39 600 2 x 300 on 5:00 Desc 1:40 1,200 6 x 200 on 3:25 Desc 1:42 100 1 x 100 on 5:00 Loosen 5:00 6:28 PM 4,100 MetersThursday, 01 August 2019 600 2 x 300 on 5:45 Drill and Swim 1:55 400 4 x 100 on 2:20 Kick, mix efforts 2:20 400 4 x 100 on 1:50 Pull, Neg Split 1:50 %%%%% Group Up %%%%% 200 4 x 50 on 1:05 Desc 2:10 600 6 x 100 on 1:45 Desc 1:45 450 6 x 75 on 1:25 Desc 1:53 300 6 x 50 on 1:05 Desc 2:10 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,050 Meters
MCCS Semper Fit Aquatics ODST Summer Swim Team Season (Billing Period Ends 25 August 2019)
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