AGUA Masters Newsletter
Get Ready for our Next Open Water Swim
Join us next weekend for another open water swim!
Make sure to sign up before registration closes on Friday, July 22 at 12pm. We can't wait to see you out there again!
  • On Saturday, July 23 we will build on the skills and acclimation from our first session.
  • On Sunday, July 24 we will have a loose and relaxed, but longer, swim. It will also be perfect for those preparing for open water races.

  • Meet at 9:45am
  • Swim at 10am 

Meeting location:
  • The covered area across the boardwalk from Volna Cafe at 3145 Brighton Fourth St., New York, NY
  • Directions via subway: Q train to Brighton Beach
  • View on Google Maps here

What to bring:
  • Bright-colored caps, mirrored goggles, sunscreen, Vaseline and/or Body Glide®, water bottle, towel, and swimsuit
  • A wetsuit or neoprene shorts are optional
Training Tip
Mobility Stretches for Rotator Cuff Muscles

Swimming should be a non-contact, low-impact sport, right?

We use the freestyle stroke, otherwise known as the crawl, as the basis for the bulk of our training. However, that can mean excessive rotation of our shoulders which can lead to overuse-related injuries.
The following dynamic mobility stretches focus on our rotator cuff muscles to improve joint and muscle health. These can be done at home or on the pool deck as you get ready to jump in.

  • Pendulum exercise: While standing, lean on the side of a table or chair without rounding your back and support yourself with one arm. Allow the other arm to hang freely. Slowly swing the hanging arm by lightly moving your body back and forth. Next, use your body to move the arm in small, clockwise circles, then reverse the direction. Lastly, move the arm side to side. Switch arms and repeat the steps.

  • Internal rotator strengthening exercise: Begin by tying an elastic band to a doorknob. Then, take a rolled towel and squeeze it between one of your elbows and your body to help keep your arm at your side. While standing or sitting, relax your shoulder and bend your elbow to form a 90 degree angle. With that same arm, grab and hold the end of the elastic band, keeping the rolled towel squeezed between your elbow and torso. Slowly rotate your forearm toward your body until it touches your belly, then slowly rotate it back to the starting position. Repeat on each arm eight to 12 times.
Swim Workout

For those not able to attend in-person practices with a coach, we appreciate you saving these workouts for later use. Below is one we've done before as a team!

  • Warmup (Set yards: 800)
  • 800 as 400 swim / 200 kick / 200 pull

  • Pre-set (Set yards: 1,600)
  • 8 x 50 kick in IM order at 1:00
  • 400 freestyle pull (breathing at 3 / 5 every 50 yards)
  • 4 x 100 IM order drill at 2:00
  • 2 x 200 freestyle swim at 3:10 / 3:20 / 3:30

  • Main set (Set yards: 1,300)
  • 4 x 50 butterfly at 1:00 / 1:05 / 1:10 / 1:30
  • 3 x 100 back at 1:50 / 2:00 / 2:10
  • 3 x 100 breast 1:50 / 2:00 / 2:10
  • 4 x 100 free 1:40 / 1:50 / 2:00
  • 100 easy (recovery)

  • Cooldown (Set yards: 700)
  • 400 easy freestyle swim with your choice of gear
  • 300 as 100 freestyle / 100 kick / 100 freestyle
Asphalt Green is a nonprofit. When you participate in our programs, you stand with Asphalt Green to provide free sports and fitness opportunities for underserved New Yorkers.