Click Here! 2022 Master's Workouts

Click Here! Annotated Masters Workout

Dryland Workouts

Looking for workouts away from the pool? These dryland workout options can help a swimmer build strength away from the water:

• Dryland Training (Australia Swimming)
• Dryland Training (FINA)
• Active Warm-up for Swimmer (Edelman)
• Help with Swimmer's Shoulder Pain (USA Swimming)
• Rotator Cuff and Shoulder Conditioning Program (American Academy of Orthopaedic Surgeons)

Master's Workout Archive

• 2022
• 2021
• 2020
• 2019
• 2018
• 2017
• 2016
• 2015
• 2014
• 2013
• 2012

• USA Swimming Time Standards (SCM)
• Tokyo Champs Time Standards (as of 08 Aug 2021)
   

ODST Team Records

• Short Course (25-Meter Pools)
• Long Course (50-Meter Pools)

Swimming rules videos from USA Swimming for officials. These videos demonstrate what is and is not within the rules for each stroke.

• Freestyle
  https://youtu.be/baQJzcnG3oQ
   
• Backstroke
  https://youtu.be/v5IjKFBIY18
   
• Breaststroke
  https://youtu.be/6ZXUEfP-Agc
   
• Butterfly
  https://youtu.be/4ajQQQnSKQ0
   
• Individual Medley (IM)
  https://youtu.be/6w452d_ZcAA
   
• Relays
  https://youtu.be/BV2dAE0VXTE

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: Cancelled. Will resume when staff are available.
• Evenings: Tuesday, Wednesday, Thursday and Friday from 5 to 6:15 p.m.

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!

See you at the pool!

Swim Team Practice Attire

ODST requires a competitive style swimsuit, swim goggles, and, if a swimmer’s hair is long enough to fall to eye level, a swim cap for swim practice and meets, starting the 2nd week of practice. Any brand or color of swimsuit is OK, navy blue is preferred. There is no need to purchase an expensive suit. Each swimmer can get one team cap per season from the pool office. 

Why a special suit? Wearing a competitive suit vs. board shorts allows the swimmer to perform skills properly, think running in running shoes vs. boots.

Youth Swim Team Practices 

Practice Schedules – No Practice on Federal Holidays 

Middle School / High School 
Red 
3:00-4:30pm Mo/We/Th 
2:00-3:30pm Tu 
Minimum to be in this group: 
Legal 200 IM, 10x 100 Free @ 2:00, Coach Recommendation 

White 1 
3:00-4:20pm Mo/We/Th 
2:00-3:20pm Tu 
Minimum to be in this group:  
Legal 100 IM, 10x 75 Free @ 2:00, Coach Recommendation 

White 2 
3:00-4:20pm Mo/We/Th 
2:00-3:20pm Tu 
Minimum to be in this group: 
Continuous 50 Freestyle with competitive swimming form, Legal 25 Backstroke and 25 Breaststroke   

Elementary School 
Blue 1  
4:15-5:15pm Mo/We/Th 
3:15-4:15pm Tu 
Minimum to be in this group: 
Legal 100 IM, 10x 75 Free @ 2:00, Coach Recommendation 

Blue 2  
4:25-5:15pm Mo/We/Th 
3:25-4:15pm Tu 
Minimum to be in this group: 
Continuous 50 Freestyle with competitive swimming form, Legal 25 Backstroke and 25 Breaststroke  

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. Scroll to the bottom to see the summer schedule.

Masks must be worn on the bus

Schools Buildings Open (On-campus Classes)

Tuesday schedule below Mon/Wed/Thu Schedule

Bus Mon/Wed/Thu
=== 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

1:40 p.m. Zukeran Elementary (Foster SAC Bus #2, swim team sign in window; do not get off at the SAC center - Option #1)
2:15 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)
2:30 p.m. Foster 50m Pool (Foster SAC Bus)

1:40 p.m. Zukeran Elementary (Foster SAC Bus, swim team sign in window; get off at the SAC center only if enrolled in SAC - Option #2)
3:00 p.m. Killin Elementary (Foster SAC Bus)
3:20 p.m. Foster SAC Pick-up Zukeran Students (Foster SAC Bus)
3:30 p.m. Foster 50m Pool (Foster SAC Bus)

2:50 p.m. Kinser Elementary (Kinser SAC Bus)
2:55 p.m. Kinser SAC Center (Kinser SAC Bus)
3:40 p.m. Foster 50m Pool (Kinser SAC Bus)

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

3:20 p.m. Kadena Elementary (front of school)*
3:25 p.m. Bob Hope*
3:35 p.m. Stearly / Earhart (auxiliary parking area adjacent to the Kadena Officers Club)*
4:00 p.m. Foster 50m Pool (Swim Team Bus)
*Pick-up Locations for Elementary Schools on Kadena as of January 25, 2023

=== 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

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

Bus Tue
=== 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

12:40 p.m. Zukeran Elementary (Foster SAC Bus #2, swim team sign in window; do not get off at the SAC center - Option #1)
1:15 p.m. Kubasaki HS SAC Bus (Foster SAC Bus)
1:30 p.m. Foster 50m Pool (Foster SAC Bus)

12:40 p.m. Zukeran Elementary (Foster SAC Bus, swim team sign in window; get off at the SAC center only if enrolled in SAC - Option #2)
2:00 p.m. Killin Elementary (Foster SAC Bus)
2:20 p.m. Foster SAC Pick-up Zukeran Students (Foster SAC Bus)
2:30 p.m. Foster 50m Pool (Foster SAC Bus)

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

2:00 p.m. Bechtel Elementary (McT SAC Bus)
3:00 p.m. Foster 50m Pool (McT SAC Bus)

2:20 p.m. Kadena Elementary (front of school)*
2:25 p.m. Bob Hope*
2:35 p.m. Stearly / Earhart (auxiliary parking area adjacent to the Kadena Officers Club)*
3:00 p.m. Foster 50m Pool (Swim Team Bus)
*Pick-up Locations for Elementary Schools on Kadena as of January 25, 2023


=== 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

4:35 p.m. Foster 50m Pool
5:10 p.m. Plaza Housing AFN
6:00 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.

Swim Team Bus Schedule – Summer Season

= = = TO PRACTICE = = =
Bus #1
6:40 a.m. Courtney Skate Park
6:55 a.m. McT. Shoppette
7:15 a.m. Shields Shoppette
7:25 a.m. Kadena USO
7:50 a.m. Lester Middle School
8:05 a.m. Foster 50m Pool 

Bus #2
6:40 a.m. Kinser Elementary School
7:30 a.m. Plaza Housing AFN
7:55 a.m. Foster SAC Center
8:05 a.m. Foster 50m Pool 

= = = TO HOME CAMPS = = =
Bus #1
10:45 a.m. Foster 50m Pool
11:00 a.m. Lester Middle School
11:25 a.m. Kadena USO
11:40 a.m. Shields Shoppette
12:00 a.m. McT. Shoppette
12:15 a.m. Courtney Skate Park

Bus #2
10:45 a.m. Foster 50m Pool
10:55 a.m. Foster SAC Center
11:20 a.m. Plaza Housing AFN
12:10 p.m. Kinser Elementary School 

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 online (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 per year:

• March 14 (Spring Season 2023)
• June 20 (Summer Season 2023)
• August 22 (Early Fall Season 2023)
• October 17 (Late Fall Season 2023)

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

• Credit Card - Credit cards may be used for payment.

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: 

Masters 

• 5:05 am/pm = Morning or Evening Masters Cancel 

Youth After-School Practice 

• 2:35 pm = 3:00 Practice Cancel 
• 3:55 pm = 4:15 Practice Cancel 
• 4:05 pm = 4:25 Practice Cancel 
• 1:35 pm = 2:00 Practice Cancel (Tuesday Only) 
• 2:35 pm = 3:00 Practice Cancel (Tuesday Only) 
• 3:05 pm = 3:25 Practice Cancel (Tuesday Only) 

Youth Summer Practice 

• 7:35 am = 8:00 Practice Cancel 
• 8:35 am = 9:00 Practice 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: 645-2211 / 098-970-2211.