Newsletter: May 21, 2023
No Practice on Memorial Day Weekend

Due to the AGUA Swim Team's scheduled meet during Memorial Day weekend, we will not have practice Saturday, May 27 through Monday, May 29. Additionally, Asphalt Green's Upper East Side and Battery Park City campuses will run on modified facility schedules throughout that weekend.

Facility & Pool Schedules
—
Saturday, May 27 and Sunday, May 28 — 8am-4pm

FACILITIES: BOTH CAMPUSES
There will be no programs or group water exercise classes. View the modified group exercise schedule:

POOLS: UPPER EAST SIDE CAMPUS
The pools will be closed. Members are invited to use the pools at our Battery Park City campus.

POOLS: BATTERY PARK CITY CAMPUS


Monday, May 29 (Memorial Day) — 8am-1pm

BOTH CAMPUSES
There will be no programs or group water exercise classes. View the modified group exercise schedule:

POOLS: UPPER EAST SIDE CAMPUS
There will be additional lanes available beginning at 10am for lap swim. There will be no recreational swim. View the modified pool schedule.

POOLS: BATTERY PARK CITY CAMPUS
Announcements
Stay Tuned for the Summer 2023 Pool Schedules

Summer is fast approaching and that means more sunshine, warmer weather, summer camps, and new pool schedules for the season.

We expect to roll out our summer 2023 pool schedule at the end of June, so stay tuned for more info!
Thank You for Joining us for our Freestyle Clinic!

Thank you to everyone who joined us for our freestyle clinic last weekend! We'd also like to extend a big thank you to Erica Beine, founder of Beine Wellness Building, David Rodriguez, AGUA Swim Team Head Coach, Diana Pimer, AGUA Swim Team Assistant Coach, and AGUA Masters coaches Nate Freeman and Abby McHugh.

If you have yet to receive your swimming video, please alert Coach Jim Wu at jwu@asphaltgreen.org and he’ll email it to you.
Training Tips
If you have any swim or dryland workouts you've done or would like to share, we’d love to highlight them! Submit your workouts to Coach Jim at jwu@asphaltgreen.org.
Dryland Workout

Warmup (0:30 for each exercise with no rest)
  • March in place
  • Arm circles (start with small circles and gradually work your way to larger circles)
  • Opposite toe touches (standing)
  • Dumbbell good morning, then dumbbell fly
  • Butt kicks (each leg), then front kicks (each leg)
  • Inchworms
  • Jumping jacks
  • Lateral shuffles
  • Bird dogs
  • Bridges
  • Clamshells (on your right side and left side)
  • Mountain climbers

Set 1 (One round through; 0:40 for each exercise with 0:20 of rest between exercises)
  • Side lunges (alternate legs each rep)
  • Knees to elbows
  • Plank to crouch
  • Squat, then reverse lunge (alternate legs each rep)
  • Two jumping jacks, then two standing toe touches
  • Lateral bear crawls (three to each side) then a pushup
  • Curtsy lunges (left leg)
  • Curtsy lunges (right leg)
  • Side lunges with shoe taps (left leg)
  • Side lunges with shoe taps (right leg)
  • Front lunges with shoe taps (left leg)
  • Front lunges with shoe taps (right leg)
  • Reverse lunge with a front kick (left leg)
  • Reverse lunge with a front kick (right leg)

Set 2 (One round through; 0:40 for each exercise with 0:20 of rest between exercises)
  • Five high-knees followed by wide drop squats for the remaining time
  • Three side steps followed by reverse taps or lunges for the remaining time
  • A pushup, then a downward dog
  • Plank with shoulder taps followed by knee taps (alternating hand touches opposite shoulder/knee) for the remaining time
  • Inchworms
  • Bridges, then marching bridges (each leg)
  • Side plank hold (left side)
  • Side plank hold (right side)
  • Burpees
  • Supine leg lifts (alternating legs)
Swim Workout

Warmup (Set yards: 800)
  • 200 swim
  • 300 pull
  • 200 IM kick / drill (by 25s)
  • 100 swim
 
Preset (Two rounds; Set yards: 1200)
  • 8 x 25 swim (to the wall) at 0:30
  • Odd reps - swim underwater
  • Even reps - fast breakouts, then easy swim
  • 6 x 50 as 10 strokes (fast) with your head up, holding your stroke rate all the way to the wall, and 25 strokes (easy) at 1:00
  • 100 swim (as smooth distance per stroke) at 2:00
 
Main set (Three rounds; Set yards: 1200)
  • 200 swim (smooth) at 3:00
  • 75 freestyle (build) at 1:15
  • 75 freestyle (hold speed) at 1:05
  • 50 kick (easy) at 1:10
Asphalt Green is a nonprofit. When you participate in our programs, you stand with Asphalt Green to provide free sports and fitness opportunities for all New Yorkers.

Don't forget! You have access to 25% off AGUA Masters-branded training suits, sunglasses, sneakers, and much more on our online team store with TYR when you use code AGUAM25 at checkout. Questions? Reach out to our TRY representative, Ashley, at ajiran@tyr.com. Happy shopping!
To access the store follow the directions:
1) Go to teams.tyr.com
2) Click "Create an account"
3) Enter the AGUA Masters access code: 01164
4) Fill out the rest of the form with your information