Newsletter: June 4, 2023
Now Available: Our Summer Practice Schedules

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

Please click below to view the summer 2023 schedules, beginning Monday, June 26. We will also resume our open water sessions over the summer, so be on the lookout for announcements and session sign-ups!
Swim Spotlight
Congratulations to Fellow Swimmer Sam Jemal!
Announcements and updates Icon
We'd like to give a special shout out to Sam Jemal who competed in the Nav-E-Sink or Swim 2.4m race over Memorial Day weekend and placed fourth in his age group. Way to go, Sam!
Announcement
A fun group shot of all of our fellow Masters swimmers at The Great Relay on Saturday, May 13 at Columbia University. Congratulations to all who participated at the event!
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 (One round through; 0:40 for each exercise with 0:10 of rest between exercises)
  • While holding a wide plié squat, extend arms upward, then downward
  • Split lunge (left leg) then twist your torso to bring your right elbow to your left knee
  • Split lunge (right leg) then twist your torso to bring your left elbow to your right knee
  • Lateral leaps with a toe tap between leaps
  • Hold a squat while alternating toe taps

Set 1 (One round through; 0:40 for each exercise with 0:10 of rest between exercises)
  • Crunches
  • Dead bugs
  • Plank walk-outs
  • Jog in place while punching the air
  • Speed skaters
  • 10 high-knees then four cross punches (alternating sides with each punch)
  • Jog forward for 0:20 then backward for 0:20
  • Jumping jacks

Set 2 (One round through; 0:40 for each exercise with 0:10 of rest between exercises)
  • Plank jacks
  • Hold a side plank (left side)
  • Pushups with alternating toe touches between each pushup
  • Hold a side plank (right side)
  • Glute bridges
  • Inchworms
  • Squat, then press your arms up as you come up to a standing position
  • Reverse lunge then a front kick (left leg)
  • Reverse lunge then a front kick (right leg)

Set 3 (One round through; 0:30 for each exercise with no rest between exercises)
  • Hollow hold
  • Hold a high side plank (left side)
  • Hold a high side plank (right side)
  • Hold a high side plank
Swim Workout

Warmup (Set yards: 1000)
  • 400 swim
  • 300 pull
  • 200 kick
  • 100 IM drill
 
Preset (Two rounds; Set yards: 1200)
  • 2 x 50 breaststroke kick at 1:00
  • 6 x 25 breaststroke pull at 0:40
  • 3 x 50 breaststroke drill (as two butterfly kicks and one breaststroke pull) at 1:10
  • Please note: You should time your first kick to drive your chest forward. The second kick is to maintain a streamlined position.
  • 2 x 100 freestyle (easy) at 1:40
 
Main set (Three rounds; Set yards: 1100)
  • 2 x 100 swim (as one IM and one freestyle) at 1:40
  • 2 x 75 at 1:15 as:
  • 25 freestyle
  • 25 breaststroke
  • 25 freestyle
  • 4 x 50 breaststroke at 0:50
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