DOLPHINS SWIM TEAM
Dolphins Swim Team

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Aquatic Centers OPEN with COVID-19 Mitigation as of 21 May
5/20/2020

MCCS will begin a phased re-opening of Aquatic Centers for lap and recreational swimming starting on Thursday, May 21. The following guidelines will apply:

1. The number of visitors permitted in each Aquatic Center will be limited to 50 patrons to promote social distancing.
2. Access will be provided on a first-come, first-served basis only to active-duty personnel, civil servants, and their families.
3. Active Duty Only Hours will be established at Aquatic Centers on Camps Schwab, Hansen, Foster, and MCAS Futenma.  Refer to hours of operation posted on Facebook and at each facility for more details.
4. In consideration for other patrons who may be waiting to enter the facility, please limit your visit to no more than 60 minutes.
5. Face coverings are required in all areas of the facility, except while swimming.
6. Wash your hands upon entering the facility and shower prior to swimming.
7. Please practice social distancing and remain at least 6 feet away from other patrons.

And most importantly, ENJOY YOUR SWIM!

Facility Operational Hours: https://www.mccsokinawa.com/aquaticcenters

Questions for Aquatics? Please contact MCCS Aquatics at aquatics@okinawa.usmc-mccs.org

Swim Team events are cancelled until further notice. This includes:

Foster Swim Meet 4/18/20
Courtney TriKids 5/2/20
Foster Swim Meet 5/9/20
Kinser TriKids 6/20/20
Foster Aquathlon 6/30/20

Anyone registered for an Aquatics event or program will receive an email message regarding their registration and a refund if applicable.

Visit
mccsokinawa.com/covid19updates for updates about changes to MCCS operations and events. Questions for Aquatics? Please contact MCCS Aquatics at aquatics@okinawa.usmc-mccs.org

Thank you for your support and understanding. 


Aquatic Centers OPEN with COVID-19 Mitigation as of 21 May
DATE & TIME 5/20/2020
LOCATION

MCCS will begin a phased re-opening of Aquatic Centers for lap and recreational swimming starting on Thursday, May 21. The following guidelines will apply:

1. The number of visitors permitted in each Aquatic Center will be limited to 50 patrons to promote social distancing.
2. Access will be provided on a first-come, first-served basis only to active-duty personnel, civil servants, and their families.
3. Active Duty Only Hours will be established at Aquatic Centers on Camps Schwab, Hansen, Foster, and MCAS Futenma.  Refer to hours of operation posted on Facebook and at each facility for more details.
4. In consideration for other patrons who may be waiting to enter the facility, please limit your visit to no more than 60 minutes.
5. Face coverings are required in all areas of the facility, except while swimming.
6. Wash your hands upon entering the facility and shower prior to swimming.
7. Please practice social distancing and remain at least 6 feet away from other patrons.

And most importantly, ENJOY YOUR SWIM!

Facility Operational Hours: https://www.mccsokinawa.com/aquaticcenters

Questions for Aquatics? Please contact MCCS Aquatics at aquatics@okinawa.usmc-mccs.org

Swim Team events are cancelled until further notice. This includes:

Foster Swim Meet 4/18/20
Courtney TriKids 5/2/20
Foster Swim Meet 5/9/20
Kinser TriKids 6/20/20
Foster Aquathlon 6/30/20

Anyone registered for an Aquatics event or program will receive an email message regarding their registration and a refund if applicable.

Visit
mccsokinawa.com/covid19updates for updates about changes to MCCS operations and events. Questions for Aquatics? Please contact MCCS Aquatics at aquatics@okinawa.usmc-mccs.org

Thank you for your support and understanding. 


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
11/1/2019


Summer Season
TBA ODST Summer Season Tryouts
TBA ODST Summer Youth Season Start 
Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED
Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center 
Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center 
Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center 
Fri 08/07/20 ODST Summer Youth Season Ends
Sat 08/08/20 ODST Swim Meet at Foster Aquatic Center (End Summer Season)

Mon 08/10/20 Summer League Swim Camp (Foster, Kinser, McT)
Mon 08/17/20 Youth Water Polo Camp

Early 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)


Important Swim Team Dates
DATE & TIME 11/1/2019
LOCATION


Summer Season
TBA ODST Summer Season Tryouts
TBA ODST Summer Youth Season Start 
Tue 06/30/20 Aquathlon #1 at Foster Aquatic Center CANCELLED
Sat 07/11/20 ODST Swim Meet at Foster Aquatic Center 
Tue 07/14/20 Aquathlon #2 at Foster Aquatic Center 
Tue 07/28/20 Aquathlon #3 at Foster Aquatic Center 
Fri 08/07/20 ODST Summer Youth Season Ends
Sat 08/08/20 ODST Swim Meet at Foster Aquatic Center (End Summer Season)

Mon 08/10/20 Summer League Swim Camp (Foster, Kinser, McT)
Mon 08/17/20 Youth Water Polo Camp

Early Fall Season
Mon 08/24/20 ODST Early Fall Youth Season Tryouts
Tue 08/25/20 ODST Early Fall Youth Season 
Sat 09/19/20 ODST Swim Meet at Foster Aquatic Center 
Thu 10/15/20 ODST Early Fall Youth Season Ends
Sat 10/17/20 ODST Swim Meet at Foster Aquatic Center (End Early Fall Season)

Late Fall Season
Mon 10/19/20 ODST Late Fall Youth Season Tryouts
Tue 10/20/20 ODST Late Fall Season 
Fri 11/06/20 Taiwan Meet (tentative)
Sat 11/07/20 Taiwan Meet (tentative)
Sat 11/14/20 ODST Swim Meet at Foster Aquatic Center 
Thu 12/10/20 ODST Late Fall Season Ends
Sat 12/12/20 ODST Swim Meet at Foster Aquatic Center (end Late Fall Season)


Masters (Adult) 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
1/1/2020

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

  • 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:

  • 06 Jan (Winter)
  • 30 Mar (Spring)
  • 15 Jun (Summer)
  • 24 Aug (Early Fall)
  • 19 Oct (Late Fall)

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 1/1/2020
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

  • 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:

  • 06 Jan (Winter)
  • 30 Mar (Spring)
  • 15 Jun (Summer)
  • 24 Aug (Early Fall)
  • 19 Oct (Late Fall)

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.

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 01 June 2020
6/1/2020

Monday, 01 June  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, 02 June  2020
     600 6 x 100 on 1:50 Mix swim & Drill    1:50
     400 8 x 50 on 1:05 Pull, mix speeds     2:10
     400 4 x 100 on 2:20 Kick, Desc          2:20
          ***** Group Up ******
     200 4 x 50 on 1:05 Desc                 2:10
     400 2 x 200 on 3:40 Desc                1:50
     400 2 x 200 on 3:30 Desc                1:45
     400 2 x 200 on 3:20 Desc                1:40
     200 1 x 200 on 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Wednesday, 03 June  2020
     600 3 x 200 on 3:40 Mix swim & Drill              1:50
     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
   1,600 4 x 400 on 6:50 Desc; aim for neg split, too  1:42
     100 1 x 100 on 3:00 Loosen                        3:00
     800 2 x 400 on 7:00 Faster, Desc, Neg Split       1:45
     100 1 x 100 on 5:00 Loosen                        5:00
         6:29 PM 4,100 Meters

Thursday, 04 June  2020
     600    4 x 150 on 2:45 Mix swim & Drill  1:50
     400    4 x 100 on 2:20 Kick, Mix Speeds  2:20
     400    8 x 50 on 1:05 Pull, desc         2:10
             ***** 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
         6:11 PM 3,000 Meters


Workouts: Week of 01 June 2020
DATE & TIME 6/1/2020
LOCATION

Monday, 01 June  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, 02 June  2020
     600 6 x 100 on 1:50 Mix swim & Drill    1:50
     400 8 x 50 on 1:05 Pull, mix speeds     2:10
     400 4 x 100 on 2:20 Kick, Desc          2:20
          ***** Group Up ******
     200 4 x 50 on 1:05 Desc                 2:10
     400 2 x 200 on 3:40 Desc                1:50
     400 2 x 200 on 3:30 Desc                1:45
     400 2 x 200 on 3:20 Desc                1:40
     200 1 x 200 on 4:00 Last one, fast one  2:00
     100 1 x 100 on 5:00 Loosen              5:00
         6:14 PM 3,100 Meters

Wednesday, 03 June  2020
     600 3 x 200 on 3:40 Mix swim & Drill              1:50
     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
   1,600 4 x 400 on 6:50 Desc; aim for neg split, too  1:42
     100 1 x 100 on 3:00 Loosen                        3:00
     800 2 x 400 on 7:00 Faster, Desc, Neg Split       1:45
     100 1 x 100 on 5:00 Loosen                        5:00
         6:29 PM 4,100 Meters

Thursday, 04 June  2020
     600    4 x 150 on 2:45 Mix swim & Drill  1:50
     400    4 x 100 on 2:20 Kick, Mix Speeds  2:20
     400    8 x 50 on 1:05 Pull, desc         2:10
             ***** 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
         6:11 PM 3,000 Meters


Workouts: Week of 08 June 2020
6/8/2020

Monday, 08 June  2020
     600 4 x 150 on 2:45 Mix swim & Drill  1:50
     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
     200 4 x 50 on 1:10 Evens Fast         2:20
     300 4 x 75 on 1:30 Last 25 Fast       2:00
     400 4 x 100 on 1:40 Desc to Fast      1:40
     300 4 x 75 on 1:40 Last 50 Fast       2:13
     200 4 x 50 on 1:10 Last 25 Fast       2:20
     100 4 x 25 on :40 Fast!               2:40
     100 1 x 100 on 5:00 Loosen            5:00
         6:20 PM 3,100 Meters

Tuesday, 09 June  2020
     600    6 x 100 on 1:55 Mix swim & Drill   1:55
     400    4 x 100 on 2:15 Kick, Mix 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
   1,500 3x{1 x 50 on 1:30 Loosen              3:00
           {2 x 150 on 2:30 Desc               1:40
           {3 x 50 on 1:05 Fast!               2:10
     100    1 x 100 on 5:00 Loosen             5:00
         6:13 PM 3,100 Meters

Wednesday, 10 June  2020
     600    3 x 200 on 3:45 Mix swim & Drill   1:52
     400    8 x 50 on 1:15 Kick, Evens Faster  2:30
     400    4 x 100 on 1:55 Pull, desc         1:55
             ***** Group Up ******
     200    4 x 50 on 1:05 Fast!               2:10
   2,400 2x{1 x 600 on 10:30 Neg Split         1:45
           {4 x 150 on 2:40 Desc               1:47
     100    1 x 100 on 5:00 Loosen             5:00
         6:28 PM 4,100 Meters

Thursday, 11 June  2020
     600    2 x 300 on 5:45 Mix swim & Drill    1:55
     400    8 x 50 on 1:05 Pull, desc           2:10
     400    4 x 100 on 2:15 Kick, Evens Faster  2:15
             ***** Group Up ******
     100    4 x 25 on :40 Fast!                 2:40
   1,400 4x{2 x 100 on 1:45 Desc                1:45
           {2 x 75 on 1:45 Fast!                2:20
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 08 June 2020
DATE & TIME 6/8/2020
LOCATION

Monday, 08 June  2020
     600 4 x 150 on 2:45 Mix swim & Drill  1:50
     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
     200 4 x 50 on 1:10 Evens Fast         2:20
     300 4 x 75 on 1:30 Last 25 Fast       2:00
     400 4 x 100 on 1:40 Desc to Fast      1:40
     300 4 x 75 on 1:40 Last 50 Fast       2:13
     200 4 x 50 on 1:10 Last 25 Fast       2:20
     100 4 x 25 on :40 Fast!               2:40
     100 1 x 100 on 5:00 Loosen            5:00
         6:20 PM 3,100 Meters

Tuesday, 09 June  2020
     600    6 x 100 on 1:55 Mix swim & Drill   1:55
     400    4 x 100 on 2:15 Kick, Mix 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
   1,500 3x{1 x 50 on 1:30 Loosen              3:00
           {2 x 150 on 2:30 Desc               1:40
           {3 x 50 on 1:05 Fast!               2:10
     100    1 x 100 on 5:00 Loosen             5:00
         6:13 PM 3,100 Meters

Wednesday, 10 June  2020
     600    3 x 200 on 3:45 Mix swim & Drill   1:52
     400    8 x 50 on 1:15 Kick, Evens Faster  2:30
     400    4 x 100 on 1:55 Pull, desc         1:55
             ***** Group Up ******
     200    4 x 50 on 1:05 Fast!               2:10
   2,400 2x{1 x 600 on 10:30 Neg Split         1:45
           {4 x 150 on 2:40 Desc               1:47
     100    1 x 100 on 5:00 Loosen             5:00
         6:28 PM 4,100 Meters

Thursday, 11 June  2020
     600    2 x 300 on 5:45 Mix swim & Drill    1:55
     400    8 x 50 on 1:05 Pull, desc           2:10
     400    4 x 100 on 2:15 Kick, Evens Faster  2:15
             ***** Group Up ******
     100    4 x 25 on :40 Fast!                 2:40
   1,400 4x{2 x 100 on 1:45 Desc                1:45
           {2 x 75 on 1:45 Fast!                2:20
     100    1 x 100 on 5:00 Loosen              5:00
         6:11 PM 3,000 Meters


Workouts: Week of 25 May 2020
5/25/2020

Monday, 25 May  2020
     600 4 x 150 on 2:55 Swim and drill     1:57
     400 8 x 50 on 1:15 Kick, mixed         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
     200 4 x 50 on 1:05 Desc                2:10
     450 6 x 75 on 2:00 Fast                2:40
     200 1 x 200 on 5:00 Easy               2:30
     450 6 x 75 on 2:00 Faster!!            2:40
     200 1 x 200 on 5:00 Loosen             2:30
         6:21 PM 3,000 Meters

Tuesday, 26 May  2020
     600    6 x 100 on 1:55 Swim and drill  1:55
     400    4 x 100 on 2:20 Kick, mixed     2:20
     400    4 x 100 on 1:55 Pull, Desc      1:55
             ===== Group Up =====
     100    4 x 25 on :40 Fast              2:40
   1,500 1x{6 x 150 on 2:35 Desc            1:43
           {6 x 100 on 1:50 Desc            1:50
     100    1 x 100 on 5:00 Loosen          5:00
         6:10 PM 3,100 Meters

Wednesday, 27 May  2020
     600 3 x 200 on 3:50 Swim and drill    1:55
     400 8 x 50 on 1:05 Pull, Desc         2:10
     400 8 x 50 on 1:15 Kick, mixed        2:30
          ===== Group Up =====
     200 4 x 50 on 1:05 Fast               2:10
   1,000 2 x 500 on 8:30 Neg Split & Desc  1:42
     800 4 x 200 on 3:30 Desc              1:45
     600 4 x 150 on 2:40 Desc              1:47
     100 1 x 100 on 5:00 Losen             5:00
         6:30 PM 4,100 Meters

Thursday, 28 May  2020
     600    2 x 300 on 5:45 Swim and drill  1:55
     400    4 x 100 on 1:55 Pull, Desc      1:55
     200    4 x 50 on 2:20 Kick, Desc       4:40
             ===== Group Up =====
     100    4 x 25 on :40 Fast              2:40
   1,800 1x{1 x 200 on 3:45 Steady          1:52
           {1 x 200 on 3:30 Fast Pace       1:45
           {1 x 200 on 3:45 Steady          1:52
           {2 x 200 on 3:30 Fast Pace       1:45
           {1 x 200 on 3:45 Steady          1:52
           {3 x 200 on 3:30 Fast Pace       1:45
     100    1 x 100 on 5:00 Loosen          5:00
         6:16 PM 3,200 Meters


Workouts: Week of 25 May 2020
DATE & TIME 5/25/2020
LOCATION

Monday, 25 May  2020
     600 4 x 150 on 2:55 Swim and drill     1:57
     400 8 x 50 on 1:15 Kick, mixed         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
     200 4 x 50 on 1:05 Desc                2:10
     450 6 x 75 on 2:00 Fast                2:40
     200 1 x 200 on 5:00 Easy               2:30
     450 6 x 75 on 2:00 Faster!!            2:40
     200 1 x 200 on 5:00 Loosen             2:30
         6:21 PM 3,000 Meters

Tuesday, 26 May  2020
     600    6 x 100 on 1:55 Swim and drill  1:55
     400    4 x 100 on 2:20 Kick, mixed     2:20
     400    4 x 100 on 1:55 Pull, Desc      1:55
             ===== Group Up =====
     100    4 x 25 on :40 Fast              2:40
   1,500 1x{6 x 150 on 2:35 Desc            1:43
           {6 x 100 on 1:50 Desc            1:50
     100    1 x 100 on 5:00 Loosen          5:00
         6:10 PM 3,100 Meters

Wednesday, 27 May  2020
     600 3 x 200 on 3:50 Swim and drill    1:55
     400 8 x 50 on 1:05 Pull, Desc         2:10
     400 8 x 50 on 1:15 Kick, mixed        2:30
          ===== Group Up =====
     200 4 x 50 on 1:05 Fast               2:10
   1,000 2 x 500 on 8:30 Neg Split & Desc  1:42
     800 4 x 200 on 3:30 Desc              1:45
     600 4 x 150 on 2:40 Desc              1:47
     100 1 x 100 on 5:00 Losen             5:00
         6:30 PM 4,100 Meters

Thursday, 28 May  2020
     600    2 x 300 on 5:45 Swim and drill  1:55
     400    4 x 100 on 1:55 Pull, Desc      1:55
     200    4 x 50 on 2:20 Kick, Desc       4:40
             ===== Group Up =====
     100    4 x 25 on :40 Fast              2:40
   1,800 1x{1 x 200 on 3:45 Steady          1:52
           {1 x 200 on 3:30 Fast Pace       1:45
           {1 x 200 on 3:45 Steady          1:52
           {2 x 200 on 3:30 Fast Pace       1:45
           {1 x 200 on 3:45 Steady          1:52
           {3 x 200 on 3:30 Fast Pace       1:45
     100    1 x 100 on 5:00 Loosen          5:00
         6:16 PM 3,200 Meters


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