Starting in January our practices on Tuesdays, Thursdays, Saturdays, and Sundays will be in long course yards at our Upper East Side campus.
Announcements
Modified Practice Schedule: December 20 through January 1
Due to the holidays, we will have a modified practice schedule. We will update you if there are additional changes.
Tuesday, December 20: No evening practice
Saturday, December 24 – Monday, December 26: No practice
Tuesday, December 27:
Upper East Side campus: Morning and afternoon practice only
Battery Park City campus: Morning and afternoon practice only
Wednesday, December 28: Afternoon practice only
Thursday, December 29:
Upper East Side campus: Morning and afternoon practice only
Battery Park City campus: Morning and afternoon practice only
Friday, December 30: Morning and afternoon practice only
Saturday, December 31 and Sunday, January 1: No practice
Training Tips
If you have any swim 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
For those traveling for the holidays, we wish you a safe trip! Give this dryland workout a try to stay active while on the go:
Warmup (Two rounds straight through; 0:30 for each exercise)
Standing knee hugs (alternating legs)
Butt-kicks (easy)
Twist and reach (standing)
Squats
Inchworms
Main set (Two rounds straight through as 0:30 cardio, 0:30 isometric hold, and 0:30 cardio with 0:30 rest between each workout)
Squat exercises — 0:30 each
Squats
Squat hold
Squats
Rest for 0:30
Lateral lunge exercises — 0:30 each
Lateral lunges (left side)
Lunge hold (left side)
Lateral lunges (left side)
Rest for 0:30
Lateral lunges (right side)
Lunge hold (right side)
Lateral lunges (right side)
Rest for 0:30
Superman exercises — 0:30 each
Superman lat pulldowns
Superman hold
Superman lat pulldowns
Rest for 0:30
Mountain climbers and downward-facing dog — 0:30 each
Mountain climbers
Downward-facing dog
Mountain climbers
Rest for 0:30
Push-up exercises — 0:30 each
Push-ups or scapular push-ups
Superman hold
Push-ups or scapular push-ups
Rest for 0:30
Flutter kick exercises — 0:30 each
Flutter kicks
Hollow hold
Flutter kicks
Rest for 0:30
Swim Workout
For those that are able to find extra time to swim, check out the following pool workout. Please note, these intervals are for short course yards but feel free to adjust as necessary.
Warmup (Set yards: 800)
300 swim
300 IM as kick / drill / swim by 25's
200 pull
Pre-set (Three rounds; Set yards: 2,100)
150 swim as 50 kick / 50 drill / 50 swim at 2:45
3 x 50 as
25 butterfly and 25 backstroke
25 backstroke and 25 breaststroke
25 breaststroke and 25 freestyle
2 x 100 freestyle at 1:30
200 IM at 3:00
Main set (Three rounds; Set yards: 600)
3 x 50 swim (touch and go) on a tight interval at 0:40
1 x 50 swim (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 underserved New Yorkers.
