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Out of an abundance of caution, and to limit the potential spread of COVID-19, our MCCS Aquatic Aquathlons are cancelled.
Contact the Swim Team:odst@hotmail.com (forwards to Coach Mat) 645-2787 | 098-970-2787
Dates are subject to changeSummer Season on hold due to COVID-19Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center CANCELLED Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center CANCELLED Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center CANCELLED 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) CANCELLED Mon 08/17/20 Youth Water Polo Camp at Foster Aquatic CenterEarly 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)
2021Winter SeasonMon 04 Jan ODST Winter Season TryoutsTue 05 Jan ODST Winter SeasonSat 09 Jan ODST Time TrialsSat 23 Jan ODST Meet / End of Winter Season Spring SeasonMon 22 Mar ODST Spring Season Tryouts Sat 17 Apr ODST MeetSat 15 May ODST Swim Meet / End of Spring Season Summer SeasonMon 14 Jun ODST Summer Season TryoutsTue 15 Jun ODST Summer Season Tue 29 Jun AquathlonSat 10 Jul ODST MeetTue 13 Jul AquathlonTue 27 Jul AquathlonSat 07 Aug ODST Meet / End of Summer 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:
Online Registrationhttps://www.mccsokinawa.com/swimteam/#tab3
Payment Days & Times at the Pool
Payment Guidelines at the Pool
Lightning/Thunder Policy• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.• If there is a re-occurrence of lightning or thunder, the clock resets and the 30-minute count restarts.• 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:• 5:05 am = Masters Cancel• 7:45 am = Youth Cancel - We cannot provide long-term social distancing in the locker rooms. We will clear the decks and swimmers will wait in the locker rooms (for pick-up as soon as possible) if they arrive early for practice.
Typhoon Policy1. TC-2: Youth and Masters Swim Team practice is cancelled, pools "clean-up" (lane-lines stored, etc.).2. If we go into TC-2 during practice or during the bus runs: If a dedicated swim team bus has made pick-ups, they will stop at the pool, then deliver swimmers to their home destinations once the DoDEA/SAC buses have made their drop-off at the pool. If a DoDEA/SAC bus has made pick-ups, they will deliver the swimmers to the pool. Swimmers at the pool will be delivered to their home destinations.3. SCHOOL YEAR: If TC-2 occurs prior to the regular swim team bus pick-up, the buses do not make pick-ups. Swimmers should go home via alternate means. IF A SWIMMER GETS ON A DOD/SAC BUS FOR SWIM TEAM PRACTICE WHEN THERE IS NO PRACTICE DUE TO TC-2, THE BUS WILL DELIVER THEM TO THE POOL. THE SWIMMER MUST BE PICKED UP FROM THE POOL BY A PARENT/GUARDIAN.4. TC-1: Pools close. Pool may close earlier than TC-1 if weather conditions warrant.5. TC-All Clear/Storm Watch: Clean-up procedures to re-open a pool after a typhoon can vary from a few minutes to a few days. Swim Team resumes no earlier than 24-hours after All-Clear/Storm Watch. We want to get back to practices as soon as possible, but realize that we cannot use the pools until they are in working order. If in doubt, contact the pool: Foster 50 - 645-2211 / 098-970-2211.
Youth Practice During the School Year
Middle/High School Age Swimmers*
Elementary 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
Looking for workouts away from the pool? These dryland workout options can help a swimmer build strength away from the water:
Dryland Training (Australia Swimming)
Dryland Training (FINA)
Active Warm-up for Swimmer (Edelman)
Help with Swimmer's Shoulder Pain (USA Swimming)
Rotator Cuff and Shoulder Conditioning Program (American Academy of Orthopaedic Surgeons)
Annotated Masters Workout: http://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/swim_workout_annotated.pdf
Workout Archives:
2020: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2020_Masters.pdf
2019: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2019_masters_workouts.pdf
2018: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2018_masters_workouts.pdf
2017: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2017_masters_workouts(1).pdf
2016: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2016_masters_workouts.pdf
2015: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2015_masters_workouts.pdf
2014: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2014_masters_workouts.pdf
2013: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2013_masters_workouts.pdf
2012: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2012_masters_workouts.pdf
Monday, 03 August 2020 600 3 x 200 on 3:55 Swim and drill mix 1:58 400 4 x 100 on 2:20 Kick, last 25 fast! 2:20 400 8 x 50 on 1:05 Pull, desc 2:10 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 100 4 x 25 on :40 Fast 2:40 1,200 2x{1 x 150 on 3:30 Easy, Start early is OK 2:20 {6 x 75 on 2:00 All Best Pace 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:21 PM 3,000 MetersTuesday, 04 August 2020 600 2 x 300 on 5:55 Swim and drill mix 1:58 400 4 x 100 on 2:20 Kick, Mix efforts 2:20 400 8 x 50 on 1:05 Pull, Mix efforts 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 300 2 x 150 on 3:00 Desc 2:00 200 2 x 100 on 2:00 Desc 2:00 300 2 x 150 on 2:50 Desc 1:53 200 2 x 100 on 1:55 Desc 1:55 300 2 x 150 on 2:40 Desc 1:47 200 2 x 100 on 1:50 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:19 PM 3,100 MetersWednesday, 05 August 2020 600 6 x 100 on 1:55 Swim and drill mix 1:55 400 8 x 50 on 1:15 Kick, Some Faster 2:30 400 4 x 100 on 1:55 Pull, Neg Split 1:55 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 500 1 x 500 on 8:45 Neg Split 1:45 400 4 x 100 on 1:50 Steady 1:50 500 1 x 500 on 8:55 Neg Split 1:47 400 4 x 100 on 1:55 Steady 1:55 500 1 x 500 on 9:00 Neg Split 1:48 100 1 x 100 on 5:00 Loosen 5:00 6:32 PM 4,000 MetersThursday, 06 August 2020 600 4 x 150 on 2:55 Swim and drill mix 1:57 400 8 x 50 on 1:15 Kick, Evens Fast 2:30 400 4 x 100 on 1:55 Pull, Desc 1:55 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 200 4 x 50 on 1:05 Desc 2:10 1,200 6 x 200 on 3:40 Desc 1-3 / 4-6 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:11 PM 3,000 Meters
Monday, 13 July 2020 600 6 x 100 on 1:50 Mix drill and swim 1:50 400 8 x 50 on 1:15 Kick, Desc 2:30 400 4 x 100 on 1:50 Pull, build 1:50 ***** Group Up ***** 150 6 x 25 on :45 Fast! 3:00 400 4 x 100 on 1:45 Desc 1:45 100 4 x 25 on :45 Fast! 3:00 400 4 x 100 on 1:45 Desc 1:45 50 2 x 25 on :45 Fast! 3:00 400 4 x 100 on 1:45 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,000 MetersTuesday, 14 July 2020 600 3 x 200 on 3:45 Mix drill and swim 1:52 400 8 x 50 on 1:15 Kick, Evens Faster 2:30 400 8 x 50 on 1:05 Pull, Desc 2:10 ***** Group Up ***** 100 4 x 25 on :40 Fast! 2:40 1,500 2x{2 x 150 on 2:45 Desc 1:50 {2 x 150 on 3:00 Desc Faster 2:00 {1 x 150 on 3:15 Best! 2:10 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,100 MetersWednesday, 15 July 2020 600 4 x 150 on 2:50 Mix drill and swim 1:53 400 4 x 100 on 2:15 Kick, last 25 faster 2:15 400 4 x 100 on 1:50 Pull, Desc 1:50 ***** Group Up ***** 200 4 x 50 on 1:05 Desc 2:10 600 1 x 600 on 10:15 Neg Split 1:42 800 2 x 400 on 7:00 Neg Split 1:45 600 3 x 200 on 3:35 Neg Split 1:48 400 4 x 100 on 2:00 Fast! 2:00 100 1 x 100 on 5:00 Loosen 5:00 6:31 PM 4,100 MetersThursday, 16 July 2020 600 2 x 300 on 5:45 Mix drill and swim 1:55 400 4 x 100 on 1:50 Pull, Neg Split 1:50 400 4 x 100 on 2:15 Kick, Desc 2:15 ***** Group Up ***** 200 4 x 50 on 1:05 Desc 2:10 1,400 2x{1 x 100 on 2:15 Easy 2:15 {8 x 75 on 1:50 Hold best pace 2:27 100 1 x 100 on 5:00 Loosen 5:00 6:18 PM 3,100 Meters
Monday, 20 July 2020 600 4 x 150 on 2:55 Mix drill and swim 1:57 400 4 x 100 on 1:50 Pull, Neg Split 1:50 400 8 x 50 on 1:15 Kick, mix efforts 2:30 ***** Group Up ***** 100 4 x 25 on :40 Fast 2:40 1,500 3x{3 x 100 on 1:50 Desc 1:50 {3 x 50 on 1:10 Fast! 2:20 {1 x 50 on 1:20 Very Fast 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:14 PM 3,100 MetersTuesday, 21 July 2020 600 3 x 200 on 3:45 Mix drill and swim 1:52 400 4 x 100 on 2:15 Kick, mixed efforts 2:15 400 8 x 50 on 1:05 Pull, desc 2:10 ***** Group Up ***** 100 4 x 25 on :40 Fast 2:40 400 2 x 200 on 3:50 Desc 1:55 100 2 x 50 on 1:10 Fast! 2:20 400 2 x 200 on 3:40 Desc 1:50 100 2 x 50 on 1:10 Fast! 2:20 400 2 x 200 on 3:30 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,000 MetersWednesday, 22 July 2020 600 6 x 100 on 1:55 Mix drill and swim 1:55 400 8 x 50 on 1:15 Kick, odds faster 2:30 400 8 x 50 on 1:05 Pull, desc 2:10 ***** Group Up ***** 200 4 x 50 on 1:05 Desc 2:10 800 2 x 400 on 6:45 Desc 1:41 400 4 x 100 on 1:45 Desc 1:45 800 2 x 400 on 6:45 Desc 1:41 400 4 x 100 on 1:45 Desc 1:45 100 1 x 100 on 5:00 Loosen 5:00 6:31 PM 4,100 MetersThursday, 23 July 2020 600 3 x 200 on 3:50 Mix drill and swim 1:55 400 4 x 100 on 2:15 Kick, neg split 2:15 400 4 x 100 on 1:55 Pull, neg split 1:55 ***** Group Up ***** 100 4 x 25 on :40 Fast! 2:40 200 4 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
Monday, 27 July 2020 600 2 x 300 on 5:55 Swim and drill mix 1:58 400 4 x 100 on 2:15 Kick, Desc 2:15 400 8 x 50 on 1:05 Pull, Mix efforts 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast! 2:40 1,400 2x{4 x 100 on 1:50 Desc 1:50 {4 x 50 on 1:05 Desc 2:10 {4 x 25 on :40 Fast! 2:40 100 1 x 100 on 5:00 loosen 5:00 6:12 PM 3,000 MetersTuesday, 28 July 2020 600 3 x 200 on 3:45 Swim and drill mix 1:52 400 8 x 50 on 1:20 Kick, Mix Efforts 2:40 400 4 x 100 on 1:55 Pull, Desc 1:55 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 1,200 1x{3 x 100 on 2:00 Steady 2:00 {1 x 100 on 1:45 Fast Pace 1:45 {2 x 100 on 2:00 Steady 2:00 {2 x 100 on 1:45 Fast Pace 1:45 {1 x 100 on 2:00 Steady 2:00 {3 x 100 on 1:45 Fast Pace 1:45 50 1 x 50 on 1:30 Loosen 3:00 100 1 x 100 on 3:00 Best Effort 3:00 100 1 x 100 on 5:00 Loosen 5:00 6:16 PM 3,050 MetersWednesday, 29 July 2020 600 4 x 150 on 2:50 Swim and drill mix 1:53 400 4 x 100 on 2:20 Kick, Neg Split 2:20 400 4 x 100 on 1:55 Pull, last 25 fast 1:55 ===== Group Up ===== 200 4 x 50 on 1:05 Desc 2:10 1,200 4 x 300 on 5:20 Desc 1:47 1,200 6 x 200 on 3:40 Desc 1:50 100 1 x 100 on 5:00 Loosen 5:00 6:30 PM 4,100 MetersThursday, 30 July 2020 600 6 x 100 on 1:55 Swim and drill mix 1:55 400 8 x 50 on 1:15 Kick, odds faster 2:30 400 8 x 50 on 1:05 Pull, evens faster 2:10 ===== Group Up ===== 100 4 x 25 on :40 Fast 2:40 600 8 x 75 on 1:30 Desc 2:00 450 6 x 75 on 1:25 Desc 1:53 300 4 x 75 on 1:20 Desc 1:47 150 2 x 75 on 2:00 1 Easy, 1 Fast 2:40 100 1 x 100 on 5:00 Loosen 5:00 6:18 PM 3,100 Meters
MCCS ODST Summer Swim Team Season (Billing Period Ends 08 Aug 2020)
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