AGUA Masters Weekly Newsletter
A Note from Coach John
As we slide into March, or, what feels like the 15th month of 2020, I invite you to join me in pausing to assess your progress towards your 2021 fitness resolutions. What athletic goal did you set for yourself in January?

Take a moment to break down your resolution into four parts. For example, my goal this year involves weight loss. To achieve it, I committed to swimming three times a week, biking to work daily, following a nutritional plan, and strength training four times a week.

Let's imagine grading our progress in relation to these goals on a 4.0 scale. I would grade myself in the following ways:

  1. Swimming three times a week: 0.0
  2. Biking to work daily: 1.0
  3. Diet: 0.8
  4. Strength training four times a week: 0.5

GPA = 2.3

Take a moment to give it some thought. How does your goal split into four keys elements? How are you doing at each one? What is your GPA? If you have questions about your calculations, my door is always open. Please feel free to email me at [email protected].

See you at the pool,

–Coach John
Training Tip
Changing Mindset: Someday is Now!
This week we close our series of common freestyle mistakes by focusing on mentality. Here are five common, self-defeating stories we tend to tell ourselves as swimmers:

The way I change direction in the pool is unimportant. I'm too tired to do flip turns, and I hate getting water up my nose.
  • When you grab the wall to do an open turn, your heart rate instantly drops five to 15 beats per minute and you short-change your workout. Flip turns and dolphin kick streamlines off of every wall matter. Pep yourself up to push through—just don't forget to close your mouth and blow out through your nose.

I am going running/biking/walking/weight lifting later today and need to save my legs, so I'll just use a pull buoy.
  • Your legs will be tired either way! Instead, give your body at least 30 minutes to recover after practice. At that point your body won't know whether you used a pull buoy or not, and you'll be doing your fitness level a favor.

I am bad at freestyle.
  • Telling yourself this story about any stroke is dangerous. It sets you up for failure and falsely shifts responsibility off of you. Instead, view room to improve as a challenge and a growth opportunity.

I am so slow compared to someone/everyone else in the pool/my lane.
  • Try to avoid using external metrics to measure your progress. In swimming, your biggest opponent is your best time—nothing else!

I will recommit tomorrow! I am too busy at the moment.
  • Either make the time or change the goal. Someday is now.

Self-talk is powerful. The next time you dive in to practice, remember that memories are built not just from experiences, but from the stories that we tell ourselves about them. Changing your mindset in any one of these five key areas will help lead to success in the pool.
Up Next
Practice Schedule Alert

The pool at our Upper East Side campus will be configured for short-course swimming Saturday, March 20 to Sunday, March 21.
Build Technique, Efficiency, and Speed With Private Swim Coaching

Take your strokes to the next level with help from AGUA Masters coaches. Pinpoint opportunities for skill advancement and get tips, drills, and exercises tailored to help you meet your goals.

A Few Reminders...
  • Save 30% on Personal Training – Take advantage of our ongoing discount for AGUA Masters swimmers. Trainers will collaborate with your coaches to build an individualized program designed to translate fitness center results into success in the pool. Email [email protected] to get started.

  • Team Unify Account Access – If you are having trouble accessing your TeamUnify account, please reach out to Coach John directly at [email protected].

  • Register for Practice –You may register for one swimming practice per day, at either Asphalt Green campus, up to two weeks in advance. Visit your campus website to book workouts today:
  • Upper East Side
  • Battery Park City
Asphalt Green has helped thousands of children stay active through free programs in schoolyards, gymnasiums, and pools across New York City. Today, the organization is focused on providing a critical mental and physical outlet for kids in a socially distant world.