Newsletter: July 2, 2023
Happy Fourth of July!
We hope you’re all enjoying the summer season and staying cool in the pool (and the open water). As a reminder, Asphalt Green will operate on a modified facility schedule on July 4. See the schedules for our Upper East Side and Battery Park City campuses.
Fourth of July Practice Schedule

Monday, July 3:
  • No evening practice. Morning and noon practices to take place as regularly scheduled.

Tuesday, July 4:
  • No scheduled practice. Both campuses will have lap swim available from 8am to 1pm.

Regularly scheduled practice will return Wednesday, July 5.

Please click below to view the regular summer 2023 schedules.
Open Water Swim Sign-Up
Who’s ready to continue with our 2023 summertime open water series? Whether this is your first time or you’re a seasoned open water swimmer, this is a great way to test out the waters (pun intended). Join coach Nate on July 8 for our second swim. Please see the details below.
  • Saturday July 8, 2023

  • Meet at 9:45am
  • Swim at 10am

Meeting Location:
  • Brighton Beach (covered area across the boardwalk from Tatiana Grill)
  • 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
  • Cash for piroshkis and a wetsuit are optional.
  • Personal items will be safe next to the lifeguard stand.

Expected Water Temperature:
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 [email protected].
Dryland Workout

Warmup (Two rounds straight through; 0:30 for each exercise)
  • Hip circles
  • Dynamic quad stretch
  • Squats + rotations alternating
  • Inchworm
  • Reverse lunges + rear leg raises alternating
  • Squats + plank + downward dog
  • Skier swings
  • Jumping jacks

Set 1 (Two rounds through; 0:20 high-intensity for each exercise with 0:10 of rest between exercises)
  • Squats
  • Jumping jacks
  • Mountain climbers
  • Squat jumps

Set 2 (Two rounds through; 0:20 for each exercise with 0:10 of rest between exercises)
  • High knees
  • Alternating lunges
  • Pushups
  • Side lunges

Set 3 (Two rounds through; 0:20 for each exercise with 0:10 of rest between exercises)
Swim Workout
Please note these intervals are for short course yards but feel free to adjust as necessary.

Warmup (Set yards: 800)
  • 200 swim
  • 200 kick
  • 200 IM
  • 200 pull
Preset (Set yards: 1400)
  • 3x100 butterfly (with fins) at 2:00
  • 4x150 freestyle/50 IMO/50 freestyle at 2:20
  • 6x50 choice of stroke (DPS) at 1:10
  • 8x25 choice of stroke (fast) at 0:40
Main set (Set yards: 1000)
  • 20x50 1-3 build; 4 and 5 choice of stroke (fast) at 1:00
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 [email protected]. Happy shopping!
To access the store follow the directions:
1) Go to
2) Click "Create an account"
3) Enter the AGUA Masters access code: 01164
4) Fill out the rest of the form with your information