DOLPHINS SWIM TEAM
Dolphins Swim Team

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2018-2019 Swimming HS Letter Requirements
8/27/2018

 

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 All minimum guidelines from DoDDS will be followed unless superseded by this list.

Season: There are two high school letter seasons for the 2018-2019 school year. One in the Fall, 4 Sep - 20 Oct, and one in the Winter, 7 Jan - 23 Feb, with some swimmers continuing through the 2019 Tokyo Winter Champs, 9-10 Mar. 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 (click to download), 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). One of these practices must be a Saturday practice when Saturday practices are offered. 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, or 2 out of 3). Note, Masters practices are supplemental practice and do not count as the primary practice for this requirement; attending two Masters practices equals on youth practice.

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 will count toward meet attendance.

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 best times.
b. Swim a 200m Butterfly or a 400m IM at or under the USA Swimming 15-16yr 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.


2018-2019 Swimming HS Letter Requirements
DATE & TIME 8/27/2018
LOCATION

 

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.

Season: There are two high school letter seasons for the 2018-2019 school year. One in the Fall, 4 Sep - 20 Oct, and one in the Winter, 7 Jan - 23 Feb, with some swimmers continuing through the 2019 Tokyo Winter Champs, 9-10 Mar. 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 (click to download), 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). One of these practices must be a Saturday practice when Saturday practices are offered. 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, or 2 out of 3). Note, Masters practices are supplemental practice and do not count as the primary practice for this requirement; attending two Masters practices equals on youth practice.

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 will count toward meet attendance.

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 best times.
b. Swim a 200m Butterfly or a 400m IM at or under the USA Swimming 15-16yr 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.


Important Swim Team Dates
DATE & TIME 8/27/2018
LOCATION
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!


No Evening Masters Wed. 19 Sep.
9/19/2018

 

There is no evening masters practice today, Wednesday 19 Sep. Youth practice will be held as scheduled. Coach R is unavailable today.


No Evening Masters Wed. 19 Sep.
DATE & TIME 9/19/2018
LOCATION

 

There is no evening masters practice today, Wednesday 19 Sep. Youth practice will be held as scheduled. Coach R is unavailable today.


Swim Team Inclement Weather / Typhoon Policy

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 Cancel


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.  

Is the pool open? Call the pool. Foster 50 - 645-2211 / 098-970-2211


Swim Team Inclement Weather / Typhoon Policy
LOCATION

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 Cancel


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.  

Is the pool open? Call the pool. Foster 50 - 645-2211 / 098-970-2211


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MCCS ODST Early Fall Swim Team Season (27 Aug-20 Oct 2018 Youth Season)

Payments may be made online or at the practice pool. A completed registration form is required to accompany payments. The form is available at the pool or download the form here: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Swim%20Team%20Payment%20Form%20(2018ver).pdf (two pages). You may turn in a completed form in advance (send your swimmer with it to practice) and stop by the pool to pay later. If you have registered for the prior season, your form is on file in the office and may be reused by the cashier. A new/updated form is required if there are any changes, at the start of each school year, and/or for the first season registering during that year.

Registration Fees

  • As of January 2018 the base fee will be $65 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 2019 the base fee will be $75 per season with the same discount structure.

For billing purposes, we have five payment periods in 2018:

  • 01 Jan - 24 Mar (Winter)
  • 25 Mar - 17 Jun (Spring)
  • 18 Jun - 26 Aug (Summer)
  • 27 Aug - 21 Oct (Early Fall)
  • 22 Oct - 31 Dec (Late Fall)

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.




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

Practice Schedules (no practice on federal holidays): 

Masters (18 and Older)

  • Mon-Thu 5:00-6:15 p.m.
  • Tue-Fri 5:00-6:15 a.m.
  • Practice is offered year-round.
  • White 1, Blue 1, and Blue A 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 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! 
  • Suggested minimum skill level: complete a 25m swim without stopping.
  • Masters swim practices are not swim lessons, they are fitness-focused workouts.

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 
  • White 1: 6:00-8:00 a.m. Saturday practices will be added to the schedule in late December, ending with the March Championships.

Youth Practice During Summer Vacation  

Middle School/High School Age Swimmers*

  • Blue-2: 8:00-9:00 a.m. Tu/We/Th  
  • Blue-1: 8:00-10:00 a.m. Tu/We/Th/Fr
  • Blue-A: 8:00-10:00 a.m. Tu/We/Th/Fr (Mo/Tu/We/Th 5:00-6:15 p.m. Optional) 

Elementary School Age Swimmers*

  • White 2: 9:00-10:00 a.m. Tu/We/Th 
  • White 1: 8:00-10:00 a.m. Tu/We/Th/Fr (Mo/Tu/We/Th 5:00-6:15 p.m. Optional)

 *A swimmer's school age is determined by what grade they will be when entering school at the start of the school year in August. 

Practice Group Definitions as of 18 September 2017

  • 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

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.  
  • All tryouts will be held at the Camp Foster 50m pool (645-2211 | 098-970-2211), behind the Ocean Breeze Club.

Tryout Dates:      

  • 2018 Early Fall Season Tryouts are Monday 27 August, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 28-29 August from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • 2018 Late Fall Season Tryouts are Monday 22 October, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 23-24 October from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team. 
  • 2019 Winter Season Tryouts are Wednesday 02 January, 3:30 p.m. to 5:00 p.m. Late tryouts will be held 03 January from 5:15-5:30 p.m. After that date, new swimmers must wait until the next season to join the team.
  • 2019 Spring Season Tryouts are TBA.
  • 2019 Summer Season Tryouts are TBA.

Youth Practice Season Dates (projected):

  • 2018 Early Fall Season 27 Aug - 20 Oct   
  • 2018 Late Fall Season 22 Oct - 15 Dec
  • 2018 Winter Training (qualifying times) 16 Dec - 31 Dec
  • 2019 Winter Season 02 Jan - 23 Feb
  • 2019 Spring Season TBA
  • 2019 Summer Season TBA

How to Read a Masters Workout
DATE & TIME 1/1/1998
LOCATION

Annotated Masters Workout: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf


Masters Workout Archive
DATE & TIME 1/1/2012
LOCATION

Annotated Masters Workout: 
http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf

Workout Archives:

2018: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2018_masters_workouts.pdf

2017:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2017_masters_workouts(1).pdf

2016:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2016_masters_workouts.pdf

2015:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2015_masters_workouts.pdf

2014:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2014_masters_workouts.pdf

2013:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2013_masters_workouts.pdf

2012:  https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2012_masters_workouts.pdf

 


Workouts: Week of 17 September 2018
9/17/2018

Monday, 17 September  2018
     500    1 x 500 on 10:00 free           2:00
     400    4 x 100 on 2:00 Kick            2:00
     600    3 x 200 on 3:45 pull            1:52
             * Group Up *
     200    8 x 25 on :45 Middle four fast  3:00
   1,350 3x{4 x 50 on 1:00 build            2:00
           {6 x 25 on :40 fast              2:40
           {1 x 100 on 1:50 free            1:50
         6:10 PM 3,050 Meters

Tuesday, 18 September  2018
     600 1 x 600 on 12:00 free  2:00
     600 2 x 300 on 5:30 Pull   1:50
     400 1 x 400 on 8:00 Kick   2:00
          *Group UP*
     100 4 x 25 on :45 FAST     3:00
     200 4 x 50 on 1:00 Build   2:00
     400 4 x 100 on 1:50 Build  1:50
     800 4 x 200 on 3:45 free   1:52
     100 1 x 100 on 10:00 easy 10:00
         6:18 PM 3,200 Meters

Wednesday, 19 September  2018
     600    1 x 600 on 12:00 free      2:00
     600    2 x 300 on 5:00 PULL       1:40
     400    1 x 400 on 8:00 kick       2:00
             *Group Up*
   2,600 2x{4 x 100 on 1:50 desc 1-3   1:50
           {2 x 200 on 4:30 build      2:15
           {1 x 500 on 9:00 neg split  1:48
         6:24 PM 4,200 Meters

Thursday, 20 September  2018
     500 1 x 500 on 10:00 free     2:00
     400 1 x 400 on 8:00 pull      2:00
     300 4 x 100 on 2:00 kick      2:00
          *Group Up*
     100 4 x 25 on :45 Fast        3:00
     250 5 x 50 on 1:00 build      2:00
     500 5 x 100 on 1:55 desc 1-5  1:55
     200 4 x 50 on 1:00 Build      2:00
     300 3 x 100 on 1:50 Desc 1-3  1:50
     150 3 x 50 on 1:00 build      2:00
     100 1 x 100 on 2:00 Fast      2:00
     100 1 x 100 on 2:00 Easy      2:00
         6:06 PM 3,000 Meters


Workouts: Week of 17 September 2018
DATE & TIME 9/17/2018
LOCATION

Monday, 17 September  2018
     500    1 x 500 on 10:00 free           2:00
     400    4 x 100 on 2:00 Kick            2:00
     600    3 x 200 on 3:45 pull            1:52
             * Group Up *
     200    8 x 25 on :45 Middle four fast  3:00
   1,350 3x{4 x 50 on 1:00 build            2:00
           {6 x 25 on :40 fast              2:40
           {1 x 100 on 1:50 free            1:50
         6:10 PM 3,050 Meters

Tuesday, 18 September  2018
     600 1 x 600 on 12:00 free  2:00
     600 2 x 300 on 5:30 Pull   1:50
     400 1 x 400 on 8:00 Kick   2:00
          *Group UP*
     100 4 x 25 on :45 FAST     3:00
     200 4 x 50 on 1:00 Build   2:00
     400 4 x 100 on 1:50 Build  1:50
     800 4 x 200 on 3:45 free   1:52
     100 1 x 100 on 10:00 easy 10:00
         6:18 PM 3,200 Meters

Wednesday, 19 September  2018
     600    1 x 600 on 12:00 free      2:00
     600    2 x 300 on 5:00 PULL       1:40
     400    1 x 400 on 8:00 kick       2:00
             *Group Up*
   2,600 2x{4 x 100 on 1:50 desc 1-3   1:50
           {2 x 200 on 4:30 build      2:15
           {1 x 500 on 9:00 neg split  1:48
         6:24 PM 4,200 Meters

Thursday, 20 September  2018
     500 1 x 500 on 10:00 free     2:00
     400 1 x 400 on 8:00 pull      2:00
     300 4 x 100 on 2:00 kick      2:00
          *Group Up*
     100 4 x 25 on :45 Fast        3:00
     250 5 x 50 on 1:00 build      2:00
     500 5 x 100 on 1:55 desc 1-5  1:55
     200 4 x 50 on 1:00 Build      2:00
     300 3 x 100 on 1:50 Desc 1-3  1:50
     150 3 x 50 on 1:00 build      2:00
     100 1 x 100 on 2:00 Fast      2:00
     100 1 x 100 on 2:00 Easy      2:00
         6:06 PM 3,000 Meters


Workouts: Week of 24 September 2018
9/24/2018

Monday, 24 September  2018
     500 1 x 500 on 9:30 Swim & Drill MIx              1:54
     500 10 x 50 on 1:00 Pull, Desc                    2:00
     400 4 x 100 on 2:15 Kick, mix efforts             2:15
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                           2:10
     600 8 x 75 on 1:30 Desc 1-4; #4/#8 s/b very fast  2:00
     100 1 x 100 on 2:30 Easy                          2:30
     600 8 x 75 on 1:40 Desc 1-4, #4/8 s/b very fast   2:13
     100 1 x 100 on 5:00 Loosen                        5:00
         6:15 PM 3,000 Meters

Tuesday, 25 September  2018
     600    2 x 300 on 5:45 Swim and drill mix  1:55
     400    4 x 100 on 1:50 Pull, Build         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
   1,500 2x{2 x 150 on 2:45 Desc                1:50
           {2 x 150 on 2:35 Desc                1:43
           {1 x 150 on 3:15 Fast + Extra Rest   2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,100 Meters

Wednesday, 26 September  2018
     600 3 x 200 on 3:45 Mix drill and swim  1:52
     400 4 x 100 on 1:50 Pull, Desc          1:50
     400 4 x 100 on 2:15 Kick, Build         2:15
          ----- Group Up -----
     200 4 x 50 on 1:00 Build                2:00
     800 2 x 400 on 6:40 Neg Split           1:40
     800 4 x 200 on 3:30 Build               1:45
     800 8 x 100 on 1:50 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:28 PM 4,100 Meters

Thursday, 27 September  2018
     600 4 x 150 on 2:45 Mix swim & drill    1:50
     450 6 x 75 on 1:25 Pull, Desc           1:53
     400 8 x 50 on 1:15 Kick, Mix efforts    2:30
          ///// Group Up \\\\\
     100 4 x 25 on :40 Fast                  2:40
     400 2 x 200 on 3:50 Desc                1:55
     400 2 x 200 on 3:40 Desc                1:50
     400 2 x 200 on 3:30 Desc                1:45
     200 1 x 200 on 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,050 Meters


Workouts: Week of 24 September 2018
DATE & TIME 9/24/2018
LOCATION

Monday, 24 September  2018
     500 1 x 500 on 9:30 Swim & Drill MIx              1:54
     500 10 x 50 on 1:00 Pull, Desc                    2:00
     400 4 x 100 on 2:15 Kick, mix efforts             2:15
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                           2:10
     600 8 x 75 on 1:30 Desc 1-4; #4/#8 s/b very fast  2:00
     100 1 x 100 on 2:30 Easy                          2:30
     600 8 x 75 on 1:40 Desc 1-4, #4/8 s/b very fast   2:13
     100 1 x 100 on 5:00 Loosen                        5:00
         6:15 PM 3,000 Meters

Tuesday, 25 September  2018
     600    2 x 300 on 5:45 Swim and drill mix  1:55
     400    4 x 100 on 1:50 Pull, Build         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
   1,500 2x{2 x 150 on 2:45 Desc                1:50
           {2 x 150 on 2:35 Desc                1:43
           {1 x 150 on 3:15 Fast + Extra Rest   2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,100 Meters

Wednesday, 26 September  2018
     600 3 x 200 on 3:45 Mix drill and swim  1:52
     400 4 x 100 on 1:50 Pull, Desc          1:50
     400 4 x 100 on 2:15 Kick, Build         2:15
          ----- Group Up -----
     200 4 x 50 on 1:00 Build                2:00
     800 2 x 400 on 6:40 Neg Split           1:40
     800 4 x 200 on 3:30 Build               1:45
     800 8 x 100 on 1:50 Desc                1:50
     100 1 x 100 on 5:00 Loosen              5:00
         6:28 PM 4,100 Meters

Thursday, 27 September  2018
     600 4 x 150 on 2:45 Mix swim & drill    1:50
     450 6 x 75 on 1:25 Pull, Desc           1:53
     400 8 x 50 on 1:15 Kick, Mix efforts    2:30
          ///// Group Up \\\\\
     100 4 x 25 on :40 Fast                  2:40
     400 2 x 200 on 3:50 Desc                1:55
     400 2 x 200 on 3:40 Desc                1:50
     400 2 x 200 on 3:30 Desc                1:45
     200 1 x 200 on 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,050 Meters


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