DOLPHINS SWIM TEAM
Dolphins Swim Team

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Bus Schedule - School Breaks
7/10/2019

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


Bus Schedule - School Breaks
DATE & TIME 7/10/2019
LOCATION

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


Bus Schedule - School In-session
1/14/2019

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


Bus Schedule - School In-session
DATE & TIME 1/14/2019
LOCATION

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

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


Contact the Swim Team
LOCATION

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


Important Swim Team Dates
3/30/2019

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


Important Swim Team Dates
DATE & TIME 3/30/2019
LOCATION

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) Swim Practices Offered Year-Round
5/8/2019

Masters (adult/18 and Older) swim team practices are offered on specific weekday evenings and mornings year-round (no practice on federal holidays). There are no required workouts, and there are no tryouts. We do recommend that swimmers have the ability to swim at least 25-meters non-stop. These are not swim lessons, this are a swim-based workout. The first week is free, then you must register and pay a registration fee, due five times each year. You can join the masters (adult) practices any time during the year. 

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

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

How do practices work?  The written practice is posted by each lane at the pool each day. The first 30-minutes, 5:00-5:30, is a self-directed warm-up. At 5:30 a coach steps in and directs the remaining part of the workout. All you need to do is show up and get started. 

Youth swimmers already on the team may practice with the masters on a space-available basis. Note that these workouts are fitness based and are different from regular youth workouts. Elementary school-age swimmers must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

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

We hope to see you at the pool!


Masters (Adult) Swim Practices Offered Year-Round
DATE & TIME 5/8/2019
LOCATION

Masters (adult/18 and Older) swim team practices are offered on specific weekday evenings and mornings year-round (no practice on federal holidays). There are no required workouts, and there are no tryouts. We do recommend that swimmers have the ability to swim at least 25-meters non-stop. These are not swim lessons, this are a swim-based workout. The first week is free, then you must register and pay a registration fee, due five times each year. You can join the masters (adult) practices any time during the year. 

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

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

How do practices work?  The written practice is posted by each lane at the pool each day. The first 30-minutes, 5:00-5:30, is a self-directed warm-up. At 5:30 a coach steps in and directs the remaining part of the workout. All you need to do is show up and get started. 

Youth swimmers already on the team may practice with the masters on a space-available basis. Note that these workouts are fitness based and are different from regular youth workouts. Elementary school-age swimmers must ask a coach prior to swimming, and will only swim the first 30-minutes of the workout. Youth swimmers may not swim the evening masters workouts on youth tryout days. Questions? Ask a coach!

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

We hope to see you at the pool!


Payment Information
1/1/2019

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

  • As of January 2019 the base fee will be $75 per season.
    • Any adult swimmer (19 years old or older) will pay the full fee.
    • The first youth swimmer (under 19 years old) in a family will pay the full fee.
    • A discount of $5 per season for any additional youth swimmer in the same family will be used until a minimum team fee of $10 per season per youth swimmer in the same family is reached.

For billing purposes, we have five payment periods in 2019, each period starting on:

  • 01 Jan (Winter)
  • 25 Mar (Spring)
  • 17 Jun (Summer)
  • 26 Aug (Early Fall)
  • 21 Oct (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.

 


Payment Information
DATE & TIME 1/1/2019
LOCATION

Swim Team Payments may be made online or at the practice pool. A completed registration form is required to accompany payments. The form is available at the pool or download the form here: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Swim_Team_Payment_Form_2019.pdf (two pages). You may turn in a completed form in advance (send your swimmer with it to practice) and stop by the pool to pay later. If you have registered for the prior season, your form is on file in the office and may be reused by the cashier. A new/updated form is required if there are any changes, at the start of each school year, and/or for the first season registering during that year.

Registration Fees

  • As of January 2019 the base fee will be $75 per season.
    • Any adult swimmer (19 years old or older) will pay the full fee.
    • The first youth swimmer (under 19 years old) in a family will pay the full fee.
    • A discount of $5 per season for any additional youth swimmer in the same family will be used until a minimum team fee of $10 per season per youth swimmer in the same family is reached.

For billing purposes, we have five payment periods in 2019, each period starting on:

  • 01 Jan (Winter)
  • 25 Mar (Spring)
  • 17 Jun (Summer)
  • 26 Aug (Early Fall)
  • 21 Oct (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.

 


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


Youth Practice During Summer

Youth Practice During Summer (School Vacation)
No practice on Federal Holidays

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 (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: 9:00-10:00 a.m. Tu/We/Th/Fr 

 *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 Summer
LOCATION

Youth Practice During Summer (School Vacation)
No practice on Federal Holidays

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 (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: 9:00-10:00 a.m. Tu/We/Th/Fr 

 *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

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 2: 3:00-4:00 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 1: 3:00-5:00 p.m. Mon/Tue/Wed/Thu  
  • Blue A: 3:00-5:00 p.m. Mon/Tue/Wed/Thu + Fri 5:00-6:15 a.m. (Tue/Wed/Thu 5:00-6:15 a.m. Optional)   
  • Blue 1, A: 6:00-8:00 a.m. Saturday practices will be added to the schedule in late December, ending with the March Championships. 

Elementary School Age Swimmers*

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

 


Youth Practice During the School Year
LOCATION

Youth Practice During the School Year

Middle/High School Age Swimmers*

  • Blue 2: 3:00-4:00 p.m. Mon/Tue/Wed/Thu (choose 3)   
  • Blue 1: 3:00-5:00 p.m. Mon/Tue/Wed/Thu  
  • Blue A: 3:00-5:00 p.m. Mon/Tue/Wed/Thu + Fri 5:00-6:15 a.m. (Tue/Wed/Thu 5:00-6:15 a.m. Optional)   
  • Blue 1, A: 6:00-8:00 a.m. Saturday practices will be added to the schedule in late December, ending with the March Championships. 

Elementary School Age Swimmers*

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

 


Youth Practice Group Definitions
9/18/2017

Practice Group Definitions as of 18 September 2017

  • Our program is based on building a long-term swimming career.
  • The team is divided into several different practice groups to promote continued interest and to offer increasing levels of challenge to each swimmer.
  • A swimmer's assigned group might change during a season as he or she develops.
  • Blue groups are high school and middle school age swimmers.
  • White groups are elementary school age swimmers. 
  • Groups assignments could change more than once in a season. Groups are based upon both skill and fitness. A swimmer moving to a higher fitness group is expected to maintain that fitness. We do not expect a “do it once and then they are in” performance at practice, we expect continued performance.

Middle School / High School Age

Blue A Minimum 

  • Legal 200 IM
  • 10x 100 Free @ 2:00
  • Coach Recommendation

Blue 1 Minimum

  • Legal 100 IM
  • 10x 75 Free @ 2:00 
  • Coach Recommendation

Blue 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Elementary School Age      

White 1 Minimum 

  • Legal 100 IM
  • 10x 75 Free @ 2:00
  • Coach Recommendation

White 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Masters/Adults

  • 18 and older
  • No required minimum skill level
  • Suggested minimum skill level: complete a 25m swim without stopping
  • Masters swim practices are not swim lessons, they are fitness-focused workouts

 


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

Practice Group Definitions as of 18 September 2017

  • Our program is based on building a long-term swimming career.
  • The team is divided into several different practice groups to promote continued interest and to offer increasing levels of challenge to each swimmer.
  • A swimmer's assigned group might change during a season as he or she develops.
  • Blue groups are high school and middle school age swimmers.
  • White groups are elementary school age swimmers. 
  • Groups assignments could change more than once in a season. Groups are based upon both skill and fitness. A swimmer moving to a higher fitness group is expected to maintain that fitness. We do not expect a “do it once and then they are in” performance at practice, we expect continued performance.

Middle School / High School Age

Blue A Minimum 

  • Legal 200 IM
  • 10x 100 Free @ 2:00
  • Coach Recommendation

Blue 1 Minimum

  • Legal 100 IM
  • 10x 75 Free @ 2:00 
  • Coach Recommendation

Blue 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Elementary School Age      

White 1 Minimum 

  • Legal 100 IM
  • 10x 75 Free @ 2:00
  • Coach Recommendation

White 2 Minimum (to make the team - see Tryouts tab)

  • Continuous 50 Freestyle with competitive swimming form
  • Legal 25 Backstroke and 25 Breaststroke 
  • Coach Recommendation

Masters/Adults

  • 18 and older
  • No required minimum skill level
  • Suggested minimum skill level: complete a 25m swim without stopping
  • Masters swim practices are not swim lessons, they are fitness-focused workouts

 


Workouts: Week of 05 August 2019
8/5/2019

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


Workouts: Week of 05 August 2019
DATE & TIME 8/5/2019
LOCATION

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


Workouts: Week of 15 July 2019
7/15/2019

Monday, 15 July  2019
     600 2 x 300 on 5:50 Swim & Drill Mix  1:57
     400 8 x 50 on 1:15 Kick, Mix Effort   2:30
     400 8 x 50 on 1:00 Pull, Desc         2:00
          ===== Group Up =====
     100 4 x 25 on :40 Fast!               2:40
     600 8 x 75 on 1:40 2 Fast, 1 Easier   2:13
      50 1 x 50 on 1:15 Easy               2:30
     600 8 x 75 on 1:30 2 Fast, 1 Easier   2:00
      50 1 x 50 on 1:15 Easy               2:30
     150 2 x 75 on 1:20 Best Effort        1:47
     100 1 x 100 on 5:00 Loosen            5:00
         6:20 PM 3,050 Meters

Tuesday, 16 July  2019
     600 3 x 200 on 3:50 Drill/Swim Mix      1:55
     400 8 x 50 on 1:00 Pull, Mix Effort     2:00
     400 4 x 100 on 2:20 Kick, last 25 fast  2:20
          ##### Group Up #####
     200 4 x 50 on 1:05 Desc                 2:10
     450 3 x 150 on 2:55 Desc                1:57
     450 3 x 150 on 2:45 Desc                1:50
     450 3 x 150 on 2:35 Desc                1:43
     100 1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,050 Meters

Wednesday, 17 July  2019
     600    6 x 100 on 1:50 Swim & Drill Mix      1:50
     400    8 x 50 on 1:15 Kick, Desc             2:30
     400    4 x 100 on 1:55 Pull, Build           1:55
             +++++ Group Up +++++
     100    4 x 25 on :40 Fast!                   2:40
     200    4 x 50 on 1:05 Desc                   2:10
   2,200 2x{6 x 100 on 1:45 Alt Stronger/ Easier  1:45
           {1 x 500 on 8:30 Build                 1:42
     100    1 x 100 on 5:00 Loosen                5:00
         6:26 PM 4,000 Meters

Thursday, 18 July  2019
     600    4 x 150 on 2:55 Swim and Drill              1:57
     400    4 x 100 on 2:15 Kick, Faster in the Middle  2:15
     400    8 x 50 on 1:05 Pull, Desc                   2:10
             @@@@@ Group Up @@@@@
   1,600 2x{4 x 50 on 1:10 Desc, #4 is very fast        2:20
           {3 x 200 on 3:30 Desc 1-3                    1:45
     100    1 x 100 on 5:00 Loosen                      5:00
         6:10 PM 3,100 Meters


Workouts: Week of 15 July 2019
DATE & TIME 7/15/2019
LOCATION

Monday, 15 July  2019
     600 2 x 300 on 5:50 Swim & Drill Mix  1:57
     400 8 x 50 on 1:15 Kick, Mix Effort   2:30
     400 8 x 50 on 1:00 Pull, Desc         2:00
          ===== Group Up =====
     100 4 x 25 on :40 Fast!               2:40
     600 8 x 75 on 1:40 2 Fast, 1 Easier   2:13
      50 1 x 50 on 1:15 Easy               2:30
     600 8 x 75 on 1:30 2 Fast, 1 Easier   2:00
      50 1 x 50 on 1:15 Easy               2:30
     150 2 x 75 on 1:20 Best Effort        1:47
     100 1 x 100 on 5:00 Loosen            5:00
         6:20 PM 3,050 Meters

Tuesday, 16 July  2019
     600 3 x 200 on 3:50 Drill/Swim Mix      1:55
     400 8 x 50 on 1:00 Pull, Mix Effort     2:00
     400 4 x 100 on 2:20 Kick, last 25 fast  2:20
          ##### Group Up #####
     200 4 x 50 on 1:05 Desc                 2:10
     450 3 x 150 on 2:55 Desc                1:57
     450 3 x 150 on 2:45 Desc                1:50
     450 3 x 150 on 2:35 Desc                1:43
     100 1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,050 Meters

Wednesday, 17 July  2019
     600    6 x 100 on 1:50 Swim & Drill Mix      1:50
     400    8 x 50 on 1:15 Kick, Desc             2:30
     400    4 x 100 on 1:55 Pull, Build           1:55
             +++++ Group Up +++++
     100    4 x 25 on :40 Fast!                   2:40
     200    4 x 50 on 1:05 Desc                   2:10
   2,200 2x{6 x 100 on 1:45 Alt Stronger/ Easier  1:45
           {1 x 500 on 8:30 Build                 1:42
     100    1 x 100 on 5:00 Loosen                5:00
         6:26 PM 4,000 Meters

Thursday, 18 July  2019
     600    4 x 150 on 2:55 Swim and Drill              1:57
     400    4 x 100 on 2:15 Kick, Faster in the Middle  2:15
     400    8 x 50 on 1:05 Pull, Desc                   2:10
             @@@@@ Group Up @@@@@
   1,600 2x{4 x 50 on 1:10 Desc, #4 is very fast        2:20
           {3 x 200 on 3:30 Desc 1-3                    1:45
     100    1 x 100 on 5:00 Loosen                      5:00
         6:10 PM 3,100 Meters


Workouts: Week of 22 July 2019
7/22/2019

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


Workouts: Week of 22 July 2019
DATE & TIME 7/22/2019
LOCATION

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


Workouts: Week of 29 July 2019
7/29/2019

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


Workouts: Week of 29 July 2019
DATE & TIME 7/29/2019
LOCATION

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 Meters

Tuesday, 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 Meters

Wednesday, 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 Meters

Thursday, 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


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