2024 Masters Workouts

• June 18
• June 20
• June 21
• June 25-28

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

• 2024
• 2023
• 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) Swim Practices

The Masters (Adult) Swim Practices will resume once the Foster Aquatic Center reopens. Thank you for your patience and understanding.

Swim Team Practice Attire

ODST requires a competitive-style swimsuit, swim goggles, and a swim cap (if a swimmer’s hair is long enough to fall to eye level) for swim practice and meets, starting the second 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 AT HANSEN AQUATIC CENTER – No Practice on Federal Holidays 

Youth Swim Team Practices:

Swimmers have the option of choosing to attend practice once, twice, or three times per week depending on what they can commit to. Swimmers will be charged based on their practice attendance and billing will be monthly.

Middle School / High School

Red
4:30-6:30 p.m. Tue. & Thu.
8:30-10:30 a.m. Sat.
Minimum to be in this group:
Legal 200 IM, Coach Recommendation

White
4:30-5:30 p.m. Tue. & Thu.
8:30-9:30 a.m. Sat.
Minimum to be in this group:
Legal 100 IM, Coach Recommendation

Elementary School

Blue
5:30-6:30 p.m. Tue. & Thu.
9:30-10:30 a.m.  Sat.
Minimum to be in this group:
Legal 50 meters of butterfly, backstroke, breaststroke, and freestyle, max of 20 sec. rest between strokes.

Registration Fees

Red

3 practices (2-hour) per week for 4 weeks: $56.00

2 practices (2-hour) per week for 4 weeks: $37.00

1 practice (2-hour) per week for 4 weeks: $19.00

White/Blue

3 practices (1-hour) per week for 4 weeks: $45.00

2 practices (1-hour) per week for 4 weeks: $30.00

1 practice (1-hour) per week for 4 weeks: $15.00

Requests for refunds must be made by emailing mccsaquatics@okinawa.usmc-mccs.org. The percentage of the refund is determined by when the email is sent to the MCCS Aquatics email. Please see below for our refund policies: 

100% refunds will be given for withdrawals made on or before the 1st day of class.
75% refunds will be given for withdrawals made on the 2nd day of class.
50% refunds will be given for withdrawals made on the 3rd day of class.
25% refunds will be given for withdrawals made on the 4th day of class.
No refunds will be given for withdrawals made after the 4th day of class.

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 canceled.
• 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.

Typhoon Policy

1. TC-2: Youth and Masters Swim Team practice are canceled, pools "clean-up" (lane-lines stored, etc.).
2. TC-1: Pools close. The pool may close earlier than TC-1 if weather conditions warrant.
3. 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 practice 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.