AGUA Masters Weekly Newsletter
A Note from Coach John
Weight Goals: Do the Math
Swimmers join our workouts for a variety of reasons. Some of the most common goals are to improve speed or technique, meet peers who share love for the water, and to get in better shape. No matter what your goals are, you are all in the right place and we are thrilled to have you on board.

Getting in shape means different things for different people. For some, it's purely a matter of increasing strength and endurance. For others, it may also involve losing weight. If weight loss happens to be one of your workout goals, here's some math to consider. Losing one pound of fat requires burning 3,700 more calories than consumed. Conversely, you can gain a pound by taking in 3,700 more calories than you burn.

For AGUA Masters members, an hour spent swimming at least 3,000 yards will burn about 1,230 calories. The average Masters swimmer attends three practices a week, burning the caloric equivalent of one pound. Swimming more times per week, adding strength training to your routine, and simple nutritional adjustments like favoring protein over carbs can potentially increase this rate. The math is easy, the work is not.

Here's the bottom line. The number of calories you need each day depends on whether you want to maintain, lose, or gain weight, as well as various other factors, such as your gender, age, height, current weight, activity levels, and metabolic health. If your goal is to reduce calories, increasing exercise, hydration, and focus on nutrition can help you lose weight in a healthy way.
Goal Setting: Continued
For more helpful tips on setting and achieving goals, check out fellow NY Masters swimmer Marty Munson's article featured by USMS.

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Upcoming Meets
2020 New York State Masters Swimming Championship
We have a title to defend, and we need everyone's help! Join us April 4-5 at the Nassau County Aquatics Center for the New York State Masters Swimming Championship. We’re excited for what’s to come, and we encourage all to participate.  

2019-2020 Carol Chidester Memorial Swim Series Meet No. 6
Need a meet to put a few times on the board before the state championship? Join us for a weekend getaway to historic Annapolis, MD. Race Sunday, March 15 at the Arundel Olympic Swim Center, 2690 Riva Road, Annapolis, MD.

Meet sign-up closes Thursday, March 12, 2020 at 9pm.
NEW! 2020 Jim McDonnell Lake Swim
Join us in Reston, VA for a one-day open water swim on Sunday, May 24, 2020. The event includes one- and two-mile races, plus team competition and a relay.

Team Strength Training
We are still looking for feedback from the team on introducing weekly strength training sessions. Sport-specific weightlifting improves performance and helps prevent injury. If interested, please take a moment to email Coach John.
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.