DOLPHINS SWIM TEAM
Dolphins Swim Team

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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


Early Fall Swim Team Bus Schedule
9/24/2020

During the school year, if school is being offered on campuses, the buses will only pick-up at schools. If school campuses are closed, the buses will only pick-up at home camps. After practice, the buses will drop-off at home camps. 

Schools Buildings Open (On-campus Classes or Home Classes) - Mon/Wed/Thu Only – Pick-up ONLY at School  (Tuesday schedule below Mom/Wed/Thu Schedule)
=== 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. Foster 50m 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. Foster 50m 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. Foster 50m 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. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
3:00 p.m. Bechtel Elementary (McT SAC Bus)
4:00 p.m. Foster 50m Pool (McT SAC Bus)

=== TO PRACTICE ===
3:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)
4:00 p.m. Foster 50m Pool (Swim Team Bus)

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:50 p.m. Lester Middle School
6:15 p.m. Kadena USO
6:30 p.m. Shield's Shoppette
6:50 p.m. McT Shoppette
7:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
6:10 p.m. Plaza Housing AFN
7:00 p.m. Kinser Elementary School 

TUESDAY Schools Buildings Open (On-campus Classes) - Pick-up ONLY at Schools 
=== TO PRACTICE===
1:05 p.m. Ryukyu MS
1:15 p.m. Kadena HS
1:20 p.m. Kadena MS
1:35 p.m. Lester MS
1:50 p.m. Foster 50m Pool

=== TO PRACTICE ===
1:25 p.m. Zukeran Elementary (Foster SAC Bus)
1:30 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)
1:40 p.m. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
1:40 p.m. Kinser Elementary (Kinser SAC Bus)
1:55 p.m. Kinser SAC Center (Kinser SAC Bus)
2:30 p.m. Foster 50m Pool (Kinser SAC Bus)

=== TO PRACTICE ===
2:00 p.m. Killin Elementary (Foster SAC Bus)
2:20 p.m. Foster SAC (Foster SAC Bus)
2:30 p.m. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
2:00 p.m. Bechtel Elementary (McT SAC Bus - Second pick-up)
3:00 p.m. Foster 50m Pool (McT SAC Bus)

=== TO PRACTICE ===
2:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)
2:50 p.m. Foster 50m Pool (Swim Team Bus)

=== TO HOME CAMPS ===
4:35 p.m. Foster 50m Pool
4:50 p.m. Lester Middle School
5:15 p.m. Kadena USO
5:30 p.m. Shield's Shoppette
5:50 p.m. McT Shoppette
6:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
4:35 p.m. Foster 50m Pool
5:10 p.m. Plaza Housing AFN
6:00 p.m. Kinser Elementary School

==================================================

School Buildings Closed (Home Classes Only) - Mon/Tue/Wed/Thu
=== TO PRACTICE ===
3:00 p.m. Courtney Skate Park
3:15 p.m. McT Shoppette
3:35 p.m. Shield's Shoppette
3:45 p.m. Kadena USO
4:10 p.m. Lester Middle School
4:25 p.m. Foster 50m Pool

=== TO PRACTICE ===
3:00 p.m. Kinser Elementary School
3:50 p.m. Plaza Housing AFN
4:15 p.m. Foster SAC Center
4:25 p.m. Foster 50m Pool

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:50 p.m. Lester Middle School
6:15 p.m. Kadena USO
6:30 p.m. Shield's Shoppette
6:50 p.m. McT Shoppette
7:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:45 p.m. Foster SAC Center
6:10 p.m. Plaza Housing AFN
7:00 p.m. Kinser Elementary School 

  • Only during youth seasons.
  • There is no bus on holidays.
  • Look for the White, Red & Gold bus.
  • Some buses stop at the MCCS/teen center first - ask the driver.
  • Buses may be late picking up at Kubasaki High School. Buses cannot leave the Elementary School until all SAC participants are accounted for; SAC reps must locate the child before they can leave.
  • Swimmers must stay at the pool after practice if they plan to take a bus home.
  • Buses will not depart school pick-ups 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, Motor-T can be reached by cell phone at 090-9580-1796.
  • Motor-T does reset their clocks each day to JST.
  • The bus is a privilege for swimmers taking part in practice. 
  • Abuse of the bus privilege will not be tolerated (two-strikes-and-out policy).
  • If there are repeated problems 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.

Early Fall Swim Team Bus Schedule
DATE & TIME 9/24/2020
LOCATION

During the school year, if school is being offered on campuses, the buses will only pick-up at schools. If school campuses are closed, the buses will only pick-up at home camps. After practice, the buses will drop-off at home camps. 

Schools Buildings Open (On-campus Classes or Home Classes) - Mon/Wed/Thu Only – Pick-up ONLY at School  (Tuesday schedule below Mom/Wed/Thu Schedule)
=== 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. Foster 50m 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. Foster 50m 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. Foster 50m 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. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
3:00 p.m. Bechtel Elementary (McT SAC Bus)
4:00 p.m. Foster 50m Pool (McT SAC Bus)

=== TO PRACTICE ===
3:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)
4:00 p.m. Foster 50m Pool (Swim Team Bus)

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:50 p.m. Lester Middle School
6:15 p.m. Kadena USO
6:30 p.m. Shield's Shoppette
6:50 p.m. McT Shoppette
7:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
6:10 p.m. Plaza Housing AFN
7:00 p.m. Kinser Elementary School 

TUESDAY Schools Buildings Open (On-campus Classes) - Pick-up ONLY at Schools 
=== TO PRACTICE===
1:05 p.m. Ryukyu MS
1:15 p.m. Kadena HS
1:20 p.m. Kadena MS
1:35 p.m. Lester MS
1:50 p.m. Foster 50m Pool

=== TO PRACTICE ===
1:25 p.m. Zukeran Elementary (Foster SAC Bus)
1:30 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)
1:40 p.m. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
1:40 p.m. Kinser Elementary (Kinser SAC Bus)
1:55 p.m. Kinser SAC Center (Kinser SAC Bus)
2:30 p.m. Foster 50m Pool (Kinser SAC Bus)

=== TO PRACTICE ===
2:00 p.m. Killin Elementary (Foster SAC Bus)
2:20 p.m. Foster SAC (Foster SAC Bus)
2:30 p.m. Foster 50m Pool (Foster SAC Bus)

=== TO PRACTICE ===
2:00 p.m. Bechtel Elementary (McT SAC Bus - Second pick-up)
3:00 p.m. Foster 50m Pool (McT SAC Bus)

=== TO PRACTICE ===
2:20 p.m. Bob Hope Elementary Loop (Swim Team Bus)
2:50 p.m. Foster 50m Pool (Swim Team Bus)

=== TO HOME CAMPS ===
4:35 p.m. Foster 50m Pool
4:50 p.m. Lester Middle School
5:15 p.m. Kadena USO
5:30 p.m. Shield's Shoppette
5:50 p.m. McT Shoppette
6:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
4:35 p.m. Foster 50m Pool
5:10 p.m. Plaza Housing AFN
6:00 p.m. Kinser Elementary School

==================================================

School Buildings Closed (Home Classes Only) - Mon/Tue/Wed/Thu
=== TO PRACTICE ===
3:00 p.m. Courtney Skate Park
3:15 p.m. McT Shoppette
3:35 p.m. Shield's Shoppette
3:45 p.m. Kadena USO
4:10 p.m. Lester Middle School
4:25 p.m. Foster 50m Pool

=== TO PRACTICE ===
3:00 p.m. Kinser Elementary School
3:50 p.m. Plaza Housing AFN
4:15 p.m. Foster SAC Center
4:25 p.m. Foster 50m Pool

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:50 p.m. Lester Middle School
6:15 p.m. Kadena USO
6:30 p.m. Shield's Shoppette
6:50 p.m. McT Shoppette
7:05 p.m. Courtney Skate Park

=== TO HOME CAMPS ===
5:35 p.m. Foster 50m Pool
5:45 p.m. Foster SAC Center
6:10 p.m. Plaza Housing AFN
7:00 p.m. Kinser Elementary School 

  • Only during youth seasons.
  • There is no bus on holidays.
  • Look for the White, Red & Gold bus.
  • Some buses stop at the MCCS/teen center first - ask the driver.
  • Buses may be late picking up at Kubasaki High School. Buses cannot leave the Elementary School until all SAC participants are accounted for; SAC reps must locate the child before they can leave.
  • Swimmers must stay at the pool after practice if they plan to take a bus home.
  • Buses will not depart school pick-ups 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, Motor-T can be reached by cell phone at 090-9580-1796.
  • Motor-T does reset their clocks each day to JST.
  • The bus is a privilege for swimmers taking part in practice. 
  • Abuse of the bus privilege will not be tolerated (two-strikes-and-out policy).
  • If there are repeated problems 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.

High School Letter Award for Swimming - 2020-2021 School Year
8/24/2020

ODST High School Varsity Letter Requirements

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. 

To be considered for the award, a signed letter contract must be returned to the coaching staff by the start of the letter season. Letter Contract: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2020-2021 Swimming HS Letter Req.pdf

Season: There are two high school letter seasons for the 2020-2021 school year. One in the Early Fall, 31 Aug – 17 Oct, and one in the Late Fall, 26 Oct – 12 Dec. 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). 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, 2 out of 3, etc.). 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 season 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.

https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/USA Swimming SCM Time Standards.pdf

** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Winter Camp Standards.pdf

*** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Tokyo QT.pdf

**** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/team records.pdf


High School Letter Award for Swimming - 2020-2021 School Year
DATE & TIME 8/24/2020
LOCATION

ODST High School Varsity Letter Requirements

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. 

To be considered for the award, a signed letter contract must be returned to the coaching staff by the start of the letter season. Letter Contract: https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/2020-2021 Swimming HS Letter Req.pdf

Season: There are two high school letter seasons for the 2020-2021 school year. One in the Early Fall, 31 Aug – 17 Oct, and one in the Late Fall, 26 Oct – 12 Dec. 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). 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, 2 out of 3, etc.). 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 season 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.

https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/USA Swimming SCM Time Standards.pdf

** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Winter Camp Standards.pdf

*** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/Tokyo QT.pdf

**** https://www.mccsokinawa.com/uploadedFiles/MainSite/Content/Recreation_and_Leisure/Aquatics/team records.pdf


Important Swim Team Dates
10/20/2020

Dates are subject to change
Late Fall Season
Mon 19 Oct ODST Late Fall Youth Season Tryouts
Tue 20 Oct ODST Late Fall Season Starts
Sat 14 Nov ODST Swim Meet 
Sat 12 Dec ODST Swim Meet / End of Late Fall Season 

2021
Winter Season
Mon 04 Jan ODST Winter Season Tryouts
Tue 05 Jan ODST Winter Season Starts
Sat 09 Jan ODST Time Trials
Sat 23 Jan ODST Meet 
Sat 27 Feb ODST Meet / End of Winter Season
 
Spring Season
Mon 22 Mar ODST Spring Season Tryouts 
Tue 23 Mar ODST Spring Season Starts
Sat 17 Apr ODST Meet
Sat 15 May ODST Swim Meet / End of Spring Season
 
Summer Season
Mon 14 Jun  ODST Summer Season Tryouts
Tue 15 Jun  ODST Summer Season Starts
Tue 29 Jun  Aquathlon
Sat 10 Jul  ODST Meet
Tue 13 Jul  Aquathlon
Tue 27 Jul  Aquathlon
Sat 07 Aug  ODST Meet / End of Summer Season

Early Fall Season
Mon 23 Aug ODST Early Fall Youth Season Tryouts
Tue 24 Aug ODST Early Fall Youth Season Starts
Sat 18 Sep ODST Swim Meet  
Sat 16 Oct ODST Swim Meet  / End of Early Fall Season

Late Fall Season
Mon 18 Oct ODST Late Fall Youth Season Tryouts
Tue 19 Oct ODST Late Fall Youth Season Starts
Sat 13 Nov ODST Swim Meet  
Sat 11 Dec ODST Swim Meet  / End of Late Fall Season


Important Swim Team Dates
DATE & TIME 10/20/2020
LOCATION

Dates are subject to change
Late Fall Season
Mon 19 Oct ODST Late Fall Youth Season Tryouts
Tue 20 Oct ODST Late Fall Season Starts
Sat 14 Nov ODST Swim Meet 
Sat 12 Dec ODST Swim Meet / End of Late Fall Season 

2021
Winter Season
Mon 04 Jan ODST Winter Season Tryouts
Tue 05 Jan ODST Winter Season Starts
Sat 09 Jan ODST Time Trials
Sat 23 Jan ODST Meet 
Sat 27 Feb ODST Meet / End of Winter Season
 
Spring Season
Mon 22 Mar ODST Spring Season Tryouts 
Tue 23 Mar ODST Spring Season Starts
Sat 17 Apr ODST Meet
Sat 15 May ODST Swim Meet / End of Spring Season
 
Summer Season
Mon 14 Jun  ODST Summer Season Tryouts
Tue 15 Jun  ODST Summer Season Starts
Tue 29 Jun  Aquathlon
Sat 10 Jul  ODST Meet
Tue 13 Jul  Aquathlon
Tue 27 Jul  Aquathlon
Sat 07 Aug  ODST Meet / End of Summer Season

Early Fall Season
Mon 23 Aug ODST Early Fall Youth Season Tryouts
Tue 24 Aug ODST Early Fall Youth Season Starts
Sat 18 Sep ODST Swim Meet  
Sat 16 Oct ODST Swim Meet  / End of Early Fall Season

Late Fall Season
Mon 18 Oct ODST Late Fall Youth Season Tryouts
Tue 19 Oct ODST Late Fall Youth Season Starts
Sat 13 Nov ODST Swim Meet  
Sat 11 Dec ODST Swim Meet  / End of Late Fall Season


Inclement Weather / Typhoon Policy

Lightning/Thunder Policy
• Any occurrence of lightning or thunder within 25-minutes of a practice start time will cancel that practice.
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.
• If swimmers are on the way to the pool on an MCCS bus, the bus will stop at the pool and then will be sent on the return run as soon as possible. Swimmers that have a parent picking them up will get off of the bus and wait in the pool locker room.
• If the swimmers return home on the buses, they may be able to depart earlier than normal pending the bus drivers' schedules.
• If in doubt, contact the pool: 645-2211 | 098-970-2211.

Lightning/Thunder at or after:
• 5:05 am = Morning Masters Cancel
• 2:40 pm = 3:05 Practice Cancel
• 3:55 pm = 4:20 Practice Cancel
• 1:40 pm = 2:05 Practice Cancel (Tuesday Only)
• 2:55 pm = 3:20 Practice Cancel (Tuesday Only)

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: 645-2211 / 098-970-2211.


Inclement Weather / Typhoon Policy
LOCATION

Lightning/Thunder Policy
• Any occurrence of lightning or thunder within 25-minutes of a practice start time will cancel that practice.
• If lightning or thunder occurs during practice, all swimmers will be moved into the locker rooms and practice is cancelled.
• If swimmers are on the way to the pool on an MCCS bus, the bus will stop at the pool and then will be sent on the return run as soon as possible. Swimmers that have a parent picking them up will get off of the bus and wait in the pool locker room.
• If the swimmers return home on the buses, they may be able to depart earlier than normal pending the bus drivers' schedules.
• If in doubt, contact the pool: 645-2211 | 098-970-2211.

Lightning/Thunder at or after:
• 5:05 am = Morning Masters Cancel
• 2:40 pm = 3:05 Practice Cancel
• 3:55 pm = 4:20 Practice Cancel
• 1:40 pm = 2:05 Practice Cancel (Tuesday Only)
• 2:55 pm = 3:20 Practice Cancel (Tuesday Only)

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: 645-2211 / 098-970-2211.


Masters (Adult) Swim Practices Offered Year-Round
6/15/2020

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 6/15/2020
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
8/24/2020

Swim Team Payments

Registration and payment may be made online or at the practice pool. ONLINE IS PREFERRED.

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

  • The base fee is $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 2020, each period starting on:

  • 24 Aug (Early Fall 2020)
  • 19 Oct (Late Fall 2020)
  • 04 Jan (Winter 2021)
  • 22 Mar (Spring 2021)
  • 14 Jun (Summer 2021)
  • 23 Aug (Early Fall 2021)
  • 18 Oct (Late Fall 2021)
  • 03 Jan (Winter 2022)

Online Registration
https://www.mccsokinawa.com/swimteam/#tab3

Payment Days & Times at the Pool

  • Please contact the pool to confirm payment times.
  • Foster Aquatic Center 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 8/24/2020
LOCATION

Swim Team Payments

Registration and payment may be made online or at the practice pool. ONLINE IS PREFERRED.

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

  • The base fee is $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 2020, each period starting on:

  • 24 Aug (Early Fall 2020)
  • 19 Oct (Late Fall 2020)
  • 04 Jan (Winter 2021)
  • 22 Mar (Spring 2021)
  • 14 Jun (Summer 2021)
  • 23 Aug (Early Fall 2021)
  • 18 Oct (Late Fall 2021)
  • 03 Jan (Winter 2022)

Online Registration
https://www.mccsokinawa.com/swimteam/#tab3

Payment Days & Times at the Pool

  • Please contact the pool to confirm payment times.
  • Foster Aquatic Center 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.

Youth Fall Practice Schedule as of 24 September
9/24/2020

Starting on Monday 21 September, youth swim team practice times will change to the below. We may need to assign swimmers to certain times if we consistently get too many at either time (our capacity is 78/practice, we have not hit that yet), or we may change to 3x 45-minute practice groups (like we did over the summer). We will continue to offer practice to all levels at all practices at this time.

Practice 1 is intended for any grade not going home on the bus or any grade not using the bus.
Practice 2 is intended for ES arriving on the bus, any grade going home on the bus, or any grade not using the bus.

Practice Schedule as of 24 Sep
Monday, Wednesday, Thursday:
3:05-4:05 p.m. Practice 1 
4:05-4:20 p.m. Dryland for all 
4:20-5:20 p.m.  Practice 2

Tuesday:
2:05 pm - 3:05 pm Practice 1  
3:05 pm - 3:20 pm Dryland for all
3:20 pm - 4:20 pm Practice 2


Youth Fall Practice Schedule as of 24 September
DATE & TIME 9/24/2020
LOCATION

Starting on Monday 21 September, youth swim team practice times will change to the below. We may need to assign swimmers to certain times if we consistently get too many at either time (our capacity is 78/practice, we have not hit that yet), or we may change to 3x 45-minute practice groups (like we did over the summer). We will continue to offer practice to all levels at all practices at this time.

Practice 1 is intended for any grade not going home on the bus or any grade not using the bus.
Practice 2 is intended for ES arriving on the bus, any grade going home on the bus, or any grade not using the bus.

Practice Schedule as of 24 Sep
Monday, Wednesday, Thursday:
3:05-4:05 p.m. Practice 1 
4:05-4:20 p.m. Dryland for all 
4:20-5:20 p.m.  Practice 2

Tuesday:
2:05 pm - 3:05 pm Practice 1  
3:05 pm - 3:20 pm Dryland for all
3:20 pm - 4:20 pm Practice 2


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 02 Nov 2020
11/2/2020

Monday, 02 November  2020
     600    3 x 200 on 3:50 Mix swim & drill         1:55
     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
   1,300 2x{6 x 75 on 1:45 Desc 1-3, Hold speed 4-6  2:20
           {4 x 50 on 1:15 1 Easy, 1 Max Effort      2:30
     100    1 x 100 on 5:00 Loosen                   5:00
         6:16 PM 3,000 Meters

Tuesday, 03 November  2020
     600    2 x 300 on 5:55 Mix swim & drill    1:58
     400    8 x 50 on 1:15 Kick, 2nd 25 Faster  2:30
     400    4 x 100 on 1:55 Pull, Neg Split     1:55
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,600 2x{2 x 200 on 3:45 Desc                1:52
           {2 x 200 on 3:30 Desc                1:45
     100    1 x 100 on 5:00 Loosen              5:00
         6:12 PM 3,200 Meters

Wednesday, 04 November  2020
     600 4 x 150 on 2:55 Mix swim & drill  1:57
     400 4 x 100 on 2:20 Kick as desired   2:20
     400 8 x 50 on 1:05 Pull, Desc         2:10
          ===== Group Up =====
     400 8 x 50 on 1:05 Desc 1-4 / 5-8     2:10
     600 6 x 100 on 1:50 Desc 1-3 / 4-6    1:50
     800 4 x 200 on 3:30 Desc 1-2 / 3-4    1:45
     800 2 x 400 on 6:45 Desc & Neg Split  1:41
     100 1 x 100 on 5:00 Loosen            5:00
         6:31 PM 4,100 Meters

Thursday, 05 November  2020
     600 6 x 100 on 1:55 Mix swim & drill     1:55
     400 4 x 100 on 2:20 Kick, Mix Efforts    2:20
     400 8 x 50 on 1:05 Pull, Evens Stronger  2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                  2:40
     400 4 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     300 3 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     200 2 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     100 1 x 100 on 5:00 Loosen               5:00
         6:19 PM 3,100 Meters


Workouts: Week of 02 Nov 2020
DATE & TIME 11/2/2020
LOCATION

Monday, 02 November  2020
     600    3 x 200 on 3:50 Mix swim & drill         1:55
     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
   1,300 2x{6 x 75 on 1:45 Desc 1-3, Hold speed 4-6  2:20
           {4 x 50 on 1:15 1 Easy, 1 Max Effort      2:30
     100    1 x 100 on 5:00 Loosen                   5:00
         6:16 PM 3,000 Meters

Tuesday, 03 November  2020
     600    2 x 300 on 5:55 Mix swim & drill    1:58
     400    8 x 50 on 1:15 Kick, 2nd 25 Faster  2:30
     400    4 x 100 on 1:55 Pull, Neg Split     1:55
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,600 2x{2 x 200 on 3:45 Desc                1:52
           {2 x 200 on 3:30 Desc                1:45
     100    1 x 100 on 5:00 Loosen              5:00
         6:12 PM 3,200 Meters

Wednesday, 04 November  2020
     600 4 x 150 on 2:55 Mix swim & drill  1:57
     400 4 x 100 on 2:20 Kick as desired   2:20
     400 8 x 50 on 1:05 Pull, Desc         2:10
          ===== Group Up =====
     400 8 x 50 on 1:05 Desc 1-4 / 5-8     2:10
     600 6 x 100 on 1:50 Desc 1-3 / 4-6    1:50
     800 4 x 200 on 3:30 Desc 1-2 / 3-4    1:45
     800 2 x 400 on 6:45 Desc & Neg Split  1:41
     100 1 x 100 on 5:00 Loosen            5:00
         6:31 PM 4,100 Meters

Thursday, 05 November  2020
     600 6 x 100 on 1:55 Mix swim & drill     1:55
     400 4 x 100 on 2:20 Kick, Mix Efforts    2:20
     400 8 x 50 on 1:05 Pull, Evens Stronger  2:10
          ===== Group Up =====
     100 4 x 25 on :40 Fast!                  2:40
     400 4 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     300 3 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     200 2 x 100 on 1:50 Desc                 1:50
     200 2 x 100 on 1:40 Fast!                1:40
     100 1 x 100 on 5:00 Loosen               5:00
         6:19 PM 3,100 Meters


Workouts: Week of 09 Nov 2020
11/9/2020

Monday, 09 November  2020
     600    4 x 150 on 2:55 Mix swim & drill    1:57
     400    8 x 50 on 1:20 Kick, Mix Efforts    2:40
     400    8 x 50 on 1:05 Pull, Odds Stronger  2:10
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,500 3x{6 x 50 on 1:05 Desc                 2:10
           {2 x 100 on 2:00 1 max, 1 Easy       2:00
         6:11 PM 3,000 Meters

Tuesday, 10 November  2020
     600 3 x 200 on 3:55 Mix swim & drill      1:58
     400 4 x 100 on 2:20 Kick, faster middles  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 1:55 Desc                  1:55
     500 5 x 100 on 1:45 Desc                  1:45
     500 5 x 100 on 1:40 Desc                  1:40
     100 1 x 100 on 5:00 Loosen                5:00
         6:14 PM 3,100 Meters

Wednesday, 11 November  2020
     600 2 x 300 on 5:55 Mix swim & drill       1:58
     400 8 x 50 on 1:15 Kick, 1st 25 fast       2:30
     400 4 x 100 on 1:55 Pull, Mix efforts      1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                    2:10
   1,200 4 x 300 on 5:20 Desc and/or Neg Split  1:47
     800 4 x 200 on 3:30 Desc and/or Neg Split  1:45
     400 4 x 100 on 1:40 Desc and/or Neg Split  1:40
     100 1 x 100 on 5:00 Loosen                 5:00
         6:30 PM 4,100 Meters

Thursday, 12 November  2020
     600    6 x 100 on 1:55 Mix swim & drill  1:55
     400    4 x 100 on 2:20 Kick, Neg Split   2:20
     400    4 x 100 on 1:55 Pull, Desc        1:55
             ===== Group Up =====
   1,600 2x{6 x 50 on 1:05 Desc               2:10
           {6 x 75 on 1:25 Desc               1:53
           {1 x 50 on 1:30 Loosen             3:00
         6:06 PM 3,000 Meters


Workouts: Week of 09 Nov 2020
DATE & TIME 11/9/2020
LOCATION

Monday, 09 November  2020
     600    4 x 150 on 2:55 Mix swim & drill    1:57
     400    8 x 50 on 1:20 Kick, Mix Efforts    2:40
     400    8 x 50 on 1:05 Pull, Odds Stronger  2:10
             ===== Group Up =====
     100    4 x 25 on :40 Fast!                 2:40
   1,500 3x{6 x 50 on 1:05 Desc                 2:10
           {2 x 100 on 2:00 1 max, 1 Easy       2:00
         6:11 PM 3,000 Meters

Tuesday, 10 November  2020
     600 3 x 200 on 3:55 Mix swim & drill      1:58
     400 4 x 100 on 2:20 Kick, faster middles  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 1:55 Desc                  1:55
     500 5 x 100 on 1:45 Desc                  1:45
     500 5 x 100 on 1:40 Desc                  1:40
     100 1 x 100 on 5:00 Loosen                5:00
         6:14 PM 3,100 Meters

Wednesday, 11 November  2020
     600 2 x 300 on 5:55 Mix swim & drill       1:58
     400 8 x 50 on 1:15 Kick, 1st 25 fast       2:30
     400 4 x 100 on 1:55 Pull, Mix efforts      1:55
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                    2:10
   1,200 4 x 300 on 5:20 Desc and/or Neg Split  1:47
     800 4 x 200 on 3:30 Desc and/or Neg Split  1:45
     400 4 x 100 on 1:40 Desc and/or Neg Split  1:40
     100 1 x 100 on 5:00 Loosen                 5:00
         6:30 PM 4,100 Meters

Thursday, 12 November  2020
     600    6 x 100 on 1:55 Mix swim & drill  1:55
     400    4 x 100 on 2:20 Kick, Neg Split   2:20
     400    4 x 100 on 1:55 Pull, Desc        1:55
             ===== Group Up =====
   1,600 2x{6 x 50 on 1:05 Desc               2:10
           {6 x 75 on 1:25 Desc               1:53
           {1 x 50 on 1:30 Loosen             3:00
         6:06 PM 3,000 Meters


Workouts: Week of 16 Nov 2020
11/16/2020

Monday, 16 November  2020
     600    6 x 100 on 1:55 Mix swim & drill      1:55
     400    4 x 100 on 2:20 Kick, last 50 faster  2:20
     400    8 x 50 on 1:05 Pull, Mix speeds       2:10
             ===== Group Up =====
   1,600 4x{2 x 25 on :40 Fast!                   2:40
           {2 x 50 on 1:10 Fast!                  2:20
           {2 x 100 on 2:00 Fast!                 2:00
           {1 x 50 on 1:30 Easy                   3:00
         6:11 PM 3,000 Meters

Tuesday, 17 November  2020
     600    4 x 150 on 2:55 Mix swim & drill  1:57
     400    8 x 50 on 1:15 Kick, Mix efforts  2:30
     400    4 x 100 on 1:55 Pull, Desc        1:55
             ===== Group Up =====
   1,650 3x{2 x 50 on 1:05 Desc               2:10
           {3 x 150 on 2:30 Desc              1:40
     100    1 x 100 on 5:00 Loosen            5:00
         6:08 PM 3,150 Meters

Wednesday, 18 November  2020
     600 3 x 200 on 3:50 Mix swim & drill    1:55
     400 4 x 100 on 2:20 Kick, Desc          2:20
     400 8 x 50 on 1:05 Pull, faster evens   2:10
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
     500 1 x 500 on 8:20 Neg Split           1:40
     400 4 x 100 on 1:45 Desc                1:45
     400 1 x 400 on 6:40 Neg Split           1:40
     300 3 x 100 on 1:45 Desc                1:45
     300 1 x 300 on 5:00 Neg Split           1:40
     200 2 x 100 on 1:45 Desc                1:45
     200 1 x 200 on 3:20 Neg Split           1:40
     100 1 x 100 on 1:45 Last one, Fast one  1:45
         6:31 PM 4,000 Meters

Thursday, 19 November  2020
     600 2 x 300 on 5:55 Mix swim & drill    1:58
     400 8 x 50 on 1:15 Kick, mix speeds     2:30
     400 4 x 100 on 1:55 Pull, Desc          1:55
          ===== 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 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 16 Nov 2020
DATE & TIME 11/16/2020
LOCATION

Monday, 16 November  2020
     600    6 x 100 on 1:55 Mix swim & drill      1:55
     400    4 x 100 on 2:20 Kick, last 50 faster  2:20
     400    8 x 50 on 1:05 Pull, Mix speeds       2:10
             ===== Group Up =====
   1,600 4x{2 x 25 on :40 Fast!                   2:40
           {2 x 50 on 1:10 Fast!                  2:20
           {2 x 100 on 2:00 Fast!                 2:00
           {1 x 50 on 1:30 Easy                   3:00
         6:11 PM 3,000 Meters

Tuesday, 17 November  2020
     600    4 x 150 on 2:55 Mix swim & drill  1:57
     400    8 x 50 on 1:15 Kick, Mix efforts  2:30
     400    4 x 100 on 1:55 Pull, Desc        1:55
             ===== Group Up =====
   1,650 3x{2 x 50 on 1:05 Desc               2:10
           {3 x 150 on 2:30 Desc              1:40
     100    1 x 100 on 5:00 Loosen            5:00
         6:08 PM 3,150 Meters

Wednesday, 18 November  2020
     600 3 x 200 on 3:50 Mix swim & drill    1:55
     400 4 x 100 on 2:20 Kick, Desc          2:20
     400 8 x 50 on 1:05 Pull, faster evens   2:10
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                 2:10
     500 1 x 500 on 8:20 Neg Split           1:40
     400 4 x 100 on 1:45 Desc                1:45
     400 1 x 400 on 6:40 Neg Split           1:40
     300 3 x 100 on 1:45 Desc                1:45
     300 1 x 300 on 5:00 Neg Split           1:40
     200 2 x 100 on 1:45 Desc                1:45
     200 1 x 200 on 3:20 Neg Split           1:40
     100 1 x 100 on 1:45 Last one, Fast one  1:45
         6:31 PM 4,000 Meters

Thursday, 19 November  2020
     600 2 x 300 on 5:55 Mix swim & drill    1:58
     400 8 x 50 on 1:15 Kick, mix speeds     2:30
     400 4 x 100 on 1:55 Pull, Desc          1:55
          ===== 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 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 19 October 2020
10/19/2020

Workouts: Week of 19 October 2020

Monday, 19 October  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 Meters

Tuesday, 20 October  2020
     600    6 x 100 on 1:55 Swim and drill mix  1:55
     400    8 x 50 on 1:20 Kick, Desc           2:40
     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 2x{2 x 200 on 3:30 Desc                1:45
           {2 x 100 on 1:55 Desc                1:55
           {2 x 50 on 1:05 Desc                 2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,100 Meters

Wednesday, 21 October  2020
     600 3 x 200 on 3:40 Swim and Drill     1:50
     400 4 x 100 on 2:15 Kick, mix efforts  2:15
     400 8 x 50 on 1:05 Pull, odds faster   2:10
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                2:10
     200 2 x 100 on 1:55 Desc               1:55
     400 2 x 200 on 3:45 Neg Split          1:52
     600 2 x 300 on 5:20 Neg Split          1:47
     400 1 x 400 on 7:00 Neg Split          1:45
     300 1 x 300 on 5:25 Neg Split          1:48
     200 1 x 200 on 3:50 Neg Split          1:55
     100 1 x 100 on 2:00 Neg Split          2:00
     100 2 x 50 on 1:05 Desc                2:10
     100 1 x 100 on 5:00 Loosen             5:00
         6:36 PM 4,000 Meters

Thursday, 22 October  2020
     600    4 x 150 on 2:55 Drill / Swim Mix      1:57
     400    8 x 50 on 1:20 Kick, Odds Faster      2:40
     400    4 x 100 on 1:55 Pull, Faster last 25  1:55
             ::::: Group Up :::::
     100    4 x 25 on :40 Fast!                   2:40
     200    4 x 50 on 1:05 25 Fast, 25 Easy       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
     100    1 x 100 on 5:00 Loosen                5:00
         6:13 PM 3,000 Meters


Workouts: Week of 19 October 2020
DATE & TIME 10/19/2020
LOCATION

Workouts: Week of 19 October 2020

Monday, 19 October  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 Meters

Tuesday, 20 October  2020
     600    6 x 100 on 1:55 Swim and drill mix  1:55
     400    8 x 50 on 1:20 Kick, Desc           2:40
     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 2x{2 x 200 on 3:30 Desc                1:45
           {2 x 100 on 1:55 Desc                1:55
           {2 x 50 on 1:05 Desc                 2:10
     100    1 x 100 on 5:00 Loosen              5:00
         6:13 PM 3,100 Meters

Wednesday, 21 October  2020
     600 3 x 200 on 3:40 Swim and Drill     1:50
     400 4 x 100 on 2:15 Kick, mix efforts  2:15
     400 8 x 50 on 1:05 Pull, odds faster   2:10
          ***** Group Up *****
     200 4 x 50 on 1:05 Desc                2:10
     200 2 x 100 on 1:55 Desc               1:55
     400 2 x 200 on 3:45 Neg Split          1:52
     600 2 x 300 on 5:20 Neg Split          1:47
     400 1 x 400 on 7:00 Neg Split          1:45
     300 1 x 300 on 5:25 Neg Split          1:48
     200 1 x 200 on 3:50 Neg Split          1:55
     100 1 x 100 on 2:00 Neg Split          2:00
     100 2 x 50 on 1:05 Desc                2:10
     100 1 x 100 on 5:00 Loosen             5:00
         6:36 PM 4,000 Meters

Thursday, 22 October  2020
     600    4 x 150 on 2:55 Drill / Swim Mix      1:57
     400    8 x 50 on 1:20 Kick, Odds Faster      2:40
     400    4 x 100 on 1:55 Pull, Faster last 25  1:55
             ::::: Group Up :::::
     100    4 x 25 on :40 Fast!                   2:40
     200    4 x 50 on 1:05 25 Fast, 25 Easy       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
     100    1 x 100 on 5:00 Loosen                5:00
         6:13 PM 3,000 Meters


Workouts: Week of 23 Nov 2020
11/23/2020

Monday, 23 November  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 Meters

Tuesday, 24 November  2020
     600    6 x 100 on 1:55 Mix swim & Drill   1:55
     400    8 x 50 on 1:05 Pull, Evens faster  2:10
     400    8 x 50 on 1:15 Kick, Desc          2:30
             ***** Group Up ******
   1,800 1x{3 x 100 on 1:45 Steady             1:45
           {1 x 200 on 3:40 Fast Pace          1:50
           {2 x 100 on 1:45 Steady             1:45
           {2 x 200 on 3:40 Fast Pace          1:50
           {1 x 100 on 1:45 Steady             1:45
           {3 x 200 on 3:40 Fast Pace          1:50
     100    1 x 100 on 5:00 Loosen             5:00
         6:13 PM 3,300 Meters

Wednesday, 25 November  2020
     600 3 x 200 on 3:50 Mix swim & Drill        1:55
     400 4 x 100 on 2:20 Kick, Mix it up         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
   1,200 3 x 400 on 6:50 Desc / Neg Split        1:42
   1,200 12 x 100 on 1:50 4 Easy, 4 Mod, 4 Fast  1:50
     100 1 x 100 on 5:00 Loosen                  5:00
         6:30 PM 4,100 Meters

Thursday, 26 November  2020
     600    4 x 150 on 2:50 Mix swim & Drill  1:53
     400    8 x 50 on 1:20 Kick, Desc         2:40
     400    4 x 100 on 1:55 Pull, Build       1:55
             ***** Group Up ******
     100    4 x 25 on :40 Fast!               2:40
   1,200 1x{3 x 100 on 1:50 Steady            1:50
           {1 x 100 on 1:40 Fast Pace         1:40
           {2 x 100 on 1:50 Steady            1:50
           {2 x 100 on 1:40 Fast Pace         1:40
           {1 x 100 on 1:50 Steady            1:50
           {3 x 100 on 1:40 Fast Pace         1:40
     100    1 x 100 on 2:15 Easy              2:15
     100    1 x 100 on 3:00 Fast!             3:00
     100    1 x 100 on 5:00 Loosen            5:00
         6:13 PM 3,000 Meters


Workouts: Week of 23 Nov 2020
DATE & TIME 11/23/2020
LOCATION

Monday, 23 November  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 Meters

Tuesday, 24 November  2020
     600    6 x 100 on 1:55 Mix swim & Drill   1:55
     400    8 x 50 on 1:05 Pull, Evens faster  2:10
     400    8 x 50 on 1:15 Kick, Desc          2:30
             ***** Group Up ******
   1,800 1x{3 x 100 on 1:45 Steady             1:45
           {1 x 200 on 3:40 Fast Pace          1:50
           {2 x 100 on 1:45 Steady             1:45
           {2 x 200 on 3:40 Fast Pace          1:50
           {1 x 100 on 1:45 Steady             1:45
           {3 x 200 on 3:40 Fast Pace          1:50
     100    1 x 100 on 5:00 Loosen             5:00
         6:13 PM 3,300 Meters

Wednesday, 25 November  2020
     600 3 x 200 on 3:50 Mix swim & Drill        1:55
     400 4 x 100 on 2:20 Kick, Mix it up         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
   1,200 3 x 400 on 6:50 Desc / Neg Split        1:42
   1,200 12 x 100 on 1:50 4 Easy, 4 Mod, 4 Fast  1:50
     100 1 x 100 on 5:00 Loosen                  5:00
         6:30 PM 4,100 Meters

Thursday, 26 November  2020
     600    4 x 150 on 2:50 Mix swim & Drill  1:53
     400    8 x 50 on 1:20 Kick, Desc         2:40
     400    4 x 100 on 1:55 Pull, Build       1:55
             ***** Group Up ******
     100    4 x 25 on :40 Fast!               2:40
   1,200 1x{3 x 100 on 1:50 Steady            1:50
           {1 x 100 on 1:40 Fast Pace         1:40
           {2 x 100 on 1:50 Steady            1:50
           {2 x 100 on 1:40 Fast Pace         1:40
           {1 x 100 on 1:50 Steady            1:50
           {3 x 100 on 1:40 Fast Pace         1:40
     100    1 x 100 on 2:15 Easy              2:15
     100    1 x 100 on 3:00 Fast!             3:00
     100    1 x 100 on 5:00 Loosen            5:00
         6:13 PM 3,000 Meters


Workouts: Week of 26 October 2020
10/26/2020

Workouts: Week of 26 October 2020

Monday, 26 October  2020
     600 2 x 300 on 6:00 Drill/Swim Mix        2:00
     400 4 x 100 on 2:15 Kick, last 50 faster  2:15
     400 4 x 100 on 1:55 Pull, Mix Efforts     1:55
          +++++ Group Up +++++
     200 4 x 50 on 1:05 Desc                   2:10
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     300 4 x 75 on 1:35 Desc                   2:07
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     400 4 x 100 on 2:00 Desc                  2:00
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     100 1 x 100 on 5:00 Loosen                5:00
         6:21 PM 3,000 Meters

Tuesday, 27 October  2020
     600 4 x 150 on 2:55 Drill-Swim Mix             1:57
     400 4 x 100 on 2:20 Kick, Some faster efforts  2:20
     400 8 x 50 on 1:05 Pull, Evens Faster          2:10
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                        2:10
     300 2 x 150 on 2:50 Desc                       1:53
     300 2 x 150 on 2:45 Desc                       1:50
     300 2 x 150 on 2:40 Desc                       1:47
     300 2 x 150 on 2:35 Desc                       1:43
     150 1 x 150 on 3:00 Last one, fast one         2:00
     100 1 x 100 on 5:00 Loosen                     5:00
         6:17 PM 3,050 Meters

Wednesday, 28 October  2020
     600    3 x 200 on 3:50 Drill and Swim     1:55
     400    8 x 50 on 1:20 Kick, Evens Faster  2:40
     400    4 x 100 on 1:55 Pull, Neg Split    1:55
             %%%%% Group Up %%%%%
     200    4 x 50 on 1:05 Desc                2:10
   2,400 2x{1 x 600 on 11:00 Neg Split         1:50
           {3 x 200 on 3:40 Desc               1:50
     100    1 x 100 on 5:00 Loosen             5:00
         6:30 PM 4,100 Meters

Thursday, 29 October  2020
     600    6 x 100 on 1:55 Mix swim and drill  1:55
     400    8 x 50 on 1:20 Kick, faster 1st 25  2:40
     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{1 x 50 on 1:30 Easy                 3:00
           {4 x 75 on 1:20 Desc                 1:47
           {1 x 50 on 1:30 Easy                 3:00
           {4 x 75 on 2:00 Best Effort          2:40
     100    1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,000 Meters


Workouts: Week of 26 October 2020
DATE & TIME 10/26/2020
LOCATION

Workouts: Week of 26 October 2020

Monday, 26 October  2020
     600 2 x 300 on 6:00 Drill/Swim Mix        2:00
     400 4 x 100 on 2:15 Kick, last 50 faster  2:15
     400 4 x 100 on 1:55 Pull, Mix Efforts     1:55
          +++++ Group Up +++++
     200 4 x 50 on 1:05 Desc                   2:10
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     300 4 x 75 on 1:35 Desc                   2:07
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     400 4 x 100 on 2:00 Desc                  2:00
     200 8 x 25 on :40 2 Fast, 1 Easier        2:40
     100 1 x 100 on 5:00 Loosen                5:00
         6:21 PM 3,000 Meters

Tuesday, 27 October  2020
     600 4 x 150 on 2:55 Drill-Swim Mix             1:57
     400 4 x 100 on 2:20 Kick, Some faster efforts  2:20
     400 8 x 50 on 1:05 Pull, Evens Faster          2:10
          ===== Group Up =====
     200 4 x 50 on 1:05 Desc                        2:10
     300 2 x 150 on 2:50 Desc                       1:53
     300 2 x 150 on 2:45 Desc                       1:50
     300 2 x 150 on 2:40 Desc                       1:47
     300 2 x 150 on 2:35 Desc                       1:43
     150 1 x 150 on 3:00 Last one, fast one         2:00
     100 1 x 100 on 5:00 Loosen                     5:00
         6:17 PM 3,050 Meters

Wednesday, 28 October  2020
     600    3 x 200 on 3:50 Drill and Swim     1:55
     400    8 x 50 on 1:20 Kick, Evens Faster  2:40
     400    4 x 100 on 1:55 Pull, Neg Split    1:55
             %%%%% Group Up %%%%%
     200    4 x 50 on 1:05 Desc                2:10
   2,400 2x{1 x 600 on 11:00 Neg Split         1:50
           {3 x 200 on 3:40 Desc               1:50
     100    1 x 100 on 5:00 Loosen             5:00
         6:30 PM 4,100 Meters

Thursday, 29 October  2020
     600    6 x 100 on 1:55 Mix swim and drill  1:55
     400    8 x 50 on 1:20 Kick, faster 1st 25  2:40
     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{1 x 50 on 1:30 Easy                 3:00
           {4 x 75 on 1:20 Desc                 1:47
           {1 x 50 on 1:30 Easy                 3:00
           {4 x 75 on 2:00 Best Effort          2:40
     100    1 x 100 on 5:00 Loosen              5:00
         6:18 PM 3,000 Meters


Late Fall Swim Team Season (Billing Period Ends 12 December 2020)

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  https://2020-lf-odst.eventbrite.com

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