I agree with the terms and conditions.
© 2018 MCCS all rights reserved. No Department of Defense, U.S. Marine Corps, or Marine Corps Community Services endorsement of commercial advertisers or sponsors implied.
MCCSOKINAWA.COM is provided as a public service by the Marine Corps Community Services. Information presented on MCCSOKINAWA.COM is considered public information and may be distributed or copied. Use of appropriate byline/photo/image credits is requested. For site management, information is collected for statistical purposes. This government computer system uses software programs to create summary statistics, which are used for such purposes as assessing what information is of most and least interest, determining technical design specifications, and identifying system performance or problem areas. For site security purposes and to ensure that this service remains available to all users, this government computer system employs software programs to monitor network traffic to identify unauthorized attempts to upload or change information, or otherwise cause damage. Except for authorized law enforcement investigations, no other attempts are made to identify individual users or their usage habits. Raw data logs are used for no other purposes and are scheduled for regular destruction in accordance with National Archives and Records Administration General Schedule 20. Unauthorized attempts to upload information or change information on this service are strictly prohibited and may be punishable under the Computer Fraud and Abuse Act of 1986 (reference (bd)) and the National Information Infrastructure Protection Act (reference (ay)). If you have any questions or comments about the information presented here, please forward them to us by using the Contact MCCS form.
Receive an email as new updates are added to this program.
Do not send me an email as new updates are added to this program.
Want to know what’s happening at MCCS? Subscribe to receive updates from this program.
8/087:00 a.m.
20200808700a.m.
9/197:00 a.m.
20200919700a.m.
10/177:00 a.m.
20201017700a.m.
11/147:00 a.m.
20201114700a.m.
MCCS Aquatic Centers island-wide will be open for Lap Swimming and Unit Training only. All swim team practices and events are cancelled until further notice. This includes:Foster Swim Meet 4/18/20Courtney TriKids 5/2/20Foster Swim Meet 5/9/20Kinser TriKids 6/20/20Foster Aquathlon 6/30/20Anyone registered for an Aquatics event or program will receive an email message regarding their registration and a refund if applicable.Visit mccsokinawa.com/covid19updates for updates about changes to MCCS operations and events. Questions for Aquatics? Please contact MCCS Aquatics at aquatics@okinawa.usmc-mccs.orgThank you for your support and understanding.
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
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. A signed copy of the 2019-2020 HS Letter Form must be submitted to the coaching staff the first week of the letter season.
2019-2020 HS Letter Form:https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2019-2020_HS_Letter.pdfSeason: There are two high school letter seasons for the 2019-2020 school year. One in the Fall, 3 Sep - 17 Oct, and one in the Winter, 6 Jan - 22 Feb, with some swimmers continuing through the 2020 Tokyo Winter Champs, 7-8 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, 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 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 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.
Summer Season TBA ODST Summer Season Tryouts TBA ODST Summer Youth Season Start Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center 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) Mon 08/17/20 Youth Water Polo CampEarly 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)
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 2020, 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:
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, 04 May 2020 600 6 x 100 on 1:52 Swim and drill 1:52 400 4 x 100 on 2:20 Kick, desc 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 1,400 4x{6 x 25 on :45 Desc 1-3, #3 & #6 Best Effort 3:00 {3 x 50 on 1:10 Desc 1-3 2:20 {1 x 50 on 1:30 Easy 3:00 6:18 PM 3,000 MetersTuesday, 05 May 2020 600 3 x 200 on 3:44 Swim and drill 1:52 400 4 x 100 on 1:50 Pull, desc 1:50 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 300 2 x 150 on 2:40 Desc 1:47 300 2 x 150 on 2:35 Desc 1:43 300 2 x 150 on 2:30 Desc 1:40 300 2 x 150 on 2:25 Desc 1:37 300 2 x 150 on 3:00 1 Easy, 1 Max Effort 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersWednesday, 06 May 2020 600 2 x 300 on 5:40 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 ===== 1,200 4 x 300 on 5:15 Desc 1-4 1:45 300 6 x 50 on 1:00 Steady Pace 2:00 1,200 4 x 300 on 5:30 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:31 PM 4,200 MetersThursday, 07 May 2020 600 4 x 150 on 2:45 Swim and drill 1:50 400 8 x 50 on 1:05 Pull, desc 2:10 200 4 x 100 on 2:15 Kick, desc 4:30 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 1,600 4x{1 x 100 on 3:00 Loosen 3:00 {4 x 75 on 2:00 All Best Effort 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:26 PM 3,000 Meters
Monday, 06 April 2020 600 3 x 200 on 3:45 Drill & Swim 1:52 400 8 x 50 on 1:15 Kick, Desc 2:30 400 4 x 100 on 1:55 Pull, Neg Split 1:55 ***** Group Up ***** 300 6 x 50 on 1:05 Desc 2:10 400 4 x 100 on 1:45 Desc, #4 Great Effort 1:45 400 4 x 100 on 1:50 Desc, #4 Great Effort 1:50 400 4 x 100 on 1:55 Desc, #4 Great Effort 1:55 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,000 MetersTuesday, 07 April 2020 600 4 x 150 on 2:45 Mix drill and swim 1:50 400 4 x 100 on 2:20 Kick, mix efforts 2:20 400 8 x 50 on 1:05 Pull, Desc 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,400 2x{3 x 200 on 3:40 Desc 1:50 {2 x 50 on 1:10 # Fast, # 2 Easy 2:20 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,000 MetersWednesday, 08 April 2020 600 2 x 300 on 6:00 MIx swimming and drilling 2:00 400 8 x 50 on 1:15 Kick, Evens faster 2:30 400 4 x 100 on 1:55 Pull, Neg Split 1:55 ///// Group Up \\\\\ 300 6 x 50 on 1:05 Desc 2:10 800 2 x 400 on 6:50 Neg Split 1:42 400 4 x 100 on 1:45 Desc 1:45 600 2 x 300 on 5:00 Neg Split 1:40 400 4 x 100 on 1:45 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:33 PM 4,000 MetersThursday, 09 April 2020 600 6 x 100 on 1:55 Drill/Swim Mix 1:55 400 4 x 100 on 1:50 Pull, Desc 1:50 400 4 x 100 on 2:15 Kick, Desc 2:15 ~~~~~ Group Up ~~~~~ 100 4 x 25 on :40 Fast 2:40 800 8 x 100 on 1:50 2 Faster, 1 Easier 1:50 400 4 x 100 on 1:45 1 Faster, 1 Easier 1:45 200 2 x 100 on 1:40 Both Fast 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,000 Meters
Monday, 11 May 2020 600 3 x 200 on 3:40 Swim and drill 1:50 400 8 x 50 on 1:05 Pull, desc 2:10 400 8 x 50 on 1:10 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 1,600 4x{2 x 50 on 1:15 Fast 2:30 {2 x 100 on 2:30 Fast 2:30 {1 x 100 on 2:30 Steady / Easy 2:30 6:17 PM 3,100 MetersTuesday, 12 May 2020 600 2 x 300 on 5:30 Swim and drill 1:50 400 4 x 100 on 2:20 Kick, desc 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 1,400 7 x 200 on 3:40 See Note 1:50 By 2s: Steady, Fast, Faster, Last one Fastest 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,100 MetersWednesday, 13 May 2020 600 4 x 150 on 2:45 Swim and drill 1:50 400 8 x 50 on 1:15 Kick, desc 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 2,400 3x{1 x 400 on 6:30 Neg Split 1:38 {4 x 100 on 1:45 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:25 PM 4,100 MetersThursday, 14 May 2020 600 6 x 100 on 1:50 Swim and drill 1:50 400 4 x 100 on 2:20 Kick, desc 2:20 400 4 x 100 on 1:55 Pull, desc 1:55 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,200 2x{3 x 100 on 1:40 free 1:40 {2 x 100 on 1:45 free 1:45 {1 x 100 on 1:50 free 1:50 100 1 x 100 on 2:30 Loosen 2:30 100 1 x 100 on 2:00 Best Effort 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:10 PM 3,000 Meters
Monday, 13 April 2020 600 6 x 100 on 1:55 Swim and drill 1:55 400 8 x 50 on 1:05 Pull, desc 2:10 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 1,650 3x{1 x 50 on 1:30 Easy 3:00 {2 x 100 on 1:55 Fast! 1:55 {2 x 75 on 1:35 Fast! 2:07 {2 x 50 on 1:10 Fast! 2:20 {2 x 25 on :40 Fast! 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:17 PM 3,150 MetersTuesday, 14 April 2020 600 3 x 200 on 3:50 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 1,400 1x{4 x 100 on 1:45 Steady 1:45 {1 x 100 on 1:35 Fast Pace 1:35 {3 x 100 on 1:45 Steady 1:45 {1 x 100 on 1:35 Fast Pace 1:35 {2 x 100 on 1:45 Steady 1:45 {1 x 100 on 1:35 Fast Pace 1:35 {1 x 100 on 1:45 Steady 1:45 {1 x 100 on 2:00 Last one, fast one 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:08 PM 3,000 MetersWednesday, 15 April 2020 600 4 x 150 on 2:50 Swim and drill 1:53 400 8 x 50 on 1:05 Pull, desc 2:10 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 1,200 4 x 300 on 5:15 Desc 1:45 200 4 x 50 on 1:05 Fast Pace 2:10 600 2 x 300 on 5:25 Desc 1:48 200 4 x 50 on 1:05 Fast Pace 2:10 300 1 x 300 on 5:35 Last one, fast one 1:52 100 1 x 100 on 5:00 Loosen 5:00 6:38 PM 4,200 MetersThursday, 16 April 2020 600 2 x 300 on 5:45 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 1,300 2x{1 x 200 on 3:45 Loosen 1:52 {6 x 75 on 2:00 Best effort you can hold 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:17 PM 3,000 Meters
Monday, 18 May 2020 600 2 x 300 on 5:30 Swim and drill 1:50 400 8 x 50 on 1:10 Kick, mix efforts 2:20 400 4 x 100 on 1:55 Pull, desc 1:55 ===== Group Up ===== 1,600 4x{4 x 50 on 1:05 Desc 2:10 {2 x 50 on 1:10 Both Faster 2:20 {1 x 50 on 1:15 Very Fast! 2:30 {1 x 50 on 1:30 Easy 3:00 6:10 PM 3,000 MetersTuesday, 19 May 2020 600 4 x 150 on 2:45 Swim and drill 1:50 400 4 x 100 on 2:20 Kick, mix efforts 2:20 400 8 x 50 on 1:05 Pull, desc 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 400 4 x 100 on 1:50 Desc 1:50 400 4 x 100 on 1:45 Desc 1:45 400 4 x 100 on 1:40 Desc 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:07 PM 2,800 MetersWednesday, 20 May 2020 600 6 x 100 on 1:55 Swim and drill 1:55 400 8 x 50 on 1:15 Kick, Evens Faster 2:30 400 8 x 50 on 1:05 Pull, Evens Faster 2:10 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 2,400 4x{1 x 300 on 5:30 Neg Split 1:50 {3 x 100 on 1:45 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:29 PM 4,100 MetersThursday, 21 May 2020 600 3 x 200 on 3:50 Swim and drill 1:55 400 4 x 100 on 2:20 Kick, Evens Faster 2:20 400 8 x 50 on 1:05 Pull, Evens Faster 2:10 ===== Group Up ===== 150 6 x 25 on :40 Fast 2:40 300 6 x 50 on 1:05 Desc 1-3, 4-6 2:10 450 6 x 75 on 1:20 Desc 1-3, 4-6 1:47 600 6 x 100 on 1:45 Desc 1-3, 4-6 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:13 PM 3,000 Meters
Monday, 20 April 2020 600 2 x 300 on 5:45 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Desc 2:40 1,500 3x{3 x 75 on 1:30 Desc 2:00 {1 x 75 on 1:30 FAST! 2:00 {3 x 50 on 1:05 Desc 2:10 {1 x 50 on 1:15 FAST 2:30 100 1 x 100 on 5:00 Loosen 5:00 6:15 PM 3,100 MetersTuesday, 21 April 2020 600 3 x 200 on 3:50 Swim and drill 1:55 400 8 x 50 on 1:05 Pull, desc 2:10 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Desc 2:40 1,450 1x{2 x 150 on 2:35 Desc 1:43 {3 x 125 on 2:15 Desc 1:48 {4 x 100 on 1:55 Desc 1:55 {5 x 75 on 1:30 Desc 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:12 PM 3,050 MetersWednesday, 22 April 2020 600 4 x 150 on 2:50 Swim and drill 1:53 400 8 x 50 on 1:05 Pull, desc 2:10 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 1,000 2 x 500 on 8:45 Neg Split 1:45 500 2 x 250 on 4:30 Desc 1:48 500 4 x 125 on 2:20 Desc 1:52 600 8 x 75 on 1:25 Desc 1:53 100 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,100 MetersThursday, 23 April 2020 600 6 x 100 on 1:55 Swim and drill 1:55 400 4 x 100 on 1:55 Pull, desc 1:55 400 8 x 50 on 1:15 Kick, desc 2:30 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 800 4 x 200 on 3:40 Desc 1:50 400 2 x 200 on 3:30 Desc 1:45 200 1 x 200 on 3:20 Last one, fast one 1:40 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,000 Meters
Monday, 27 April 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, 28 April 2020 600 6 x 100 on 1:55 Swim and drill 1:55 400 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 1,500 3x{2 x 200 on 3:30 Desc 1:45 {2 x 50 on 1:05 1 very fast, 1 easy 2:10 6:06 PM 3,000 MetersWednesday, 29 April 2020 600 2 x 300 on 5:45 Swim and drill 1:55 400 4 x 100 on 1:50 Pull, desc 1:50 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 1,600 4 x 400 on 6:45 Aim to Desc and Neg Split 1:41 800 8 x 100 on 1:45 Alt One Easier, One Faster 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:25 PM 4,000 MetersThursday, 30 April 2020 600 3 x 200 on 3:45 Swim and drill 1:52 400 8 x 50 on 1:05 Pull, desc 2:10 400 4 x 100 on 2:20 Kick, desc 2:20 ===== Group Up ===== 300 6 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
Brought to you by:
One moment please...