This is our final newsletter of the 2022-2023 season. Thank you for an incredible year of swimming with us at Asphalt Green!
As we dive deeper into planning for the 2023-2024 swim season, we want to share how much we're looking forward to the exciting things coming! We can't wait to see you all again for the start of the new season.
Announcements
Asphalt Green's Annual Facility and Pool Maintenance
As a reminder, from August 20 through September 4, Asphalt Green will perform annual maintenance on various parts of the Upper East Side and Battery Park City campuses. During this time, all pools will be closed. In the meantime, be sure to check out this list of fun things to do outside of the pool!
Thank you for your patience while we give our facilities a little care and attention. We're looking forward to being back in full swing on September 5!
On August 6, David and Andrea Weingard competed in the ÖTILLÖ Swimrun near Gothenburg in Sweden in celebration of David’s birthday. The Swimrun is a demanding, 10-mile dash over rocky islands and swim across chilly straits.
David and Andrea are both accomplished athletes, having completed multiple Ironman events, marathons, and triathlons.
The most challenging part of the Gothenburg race was the transition from the choppy surf to land over slippery, algae-covered rocks. Racers fell over and helped each other up while they struggled just to get their footing amid the surf.
In all the excitement, David and Andrea got lost, and ended up racing on the wrong course. Eventually, they ran into a friendly local who offered to boat them back to the starting line. Even though they didn’t officially finish the race, they were exhilarated by the experience, and did more than they ever thought possible.
Training Tips
If you have any swim or dryland workouts you'd like to share, we’d love to highlight them! Submit your workouts to Coach Jim at jwu@asphaltgreen.org.
Dryland Workout
Warm Up:
10 arm swings in each direction (front, back, double front, and double back)
10 left leg swings front to back then 10 side-to-side
10 right leg swings front to back then 10 side-to-side
2 ×10 Band pull aparts
20 dead bugs
Banded hip bridge (hold) for 0:30
Front plank for 0:30
Jump rope for 1:00
Set 1:
Part One: 10 rounds (each round at 2:00)
0:30 banded rows
0:30 rest
5 pulls ups or 10 single-arm medical ball slams
Take the rest of the minute rest
4-5 minutes of rest. Shake it out. Get some water in you. Add a couple tasty licks to your playlist.
Part Two: 5 rounds (each round at 2:00)
Bodyweight squats for 0:30 then rest for 0:30
Squat jumps for 0:15 then rest for 0:45
Set 2 (Core-focused):
3 x 30 Flutter kicks (on your back)
3 × 30 Russian twists
3 × 30 Mountain climbers
Swim Workout
Please note these intervals are for short course yards but feel free to adjust as necessary.
Warm Up: (Set yards: 600)
300 swim
300 IM (kick/drill/swim) by 25s
Set 1: (Set yards: 600)
4 x 150 swim (as 100 freestyle and 50 IMO drill) at 2:20
Set 2: (Two rounds; Set yards: 2,000)
2 x 100 pull at 1:30
4 x 75 (descend 1-4) at 1:05
2 x 50 kick at 1:00
6 x 50 at 0:55 as
Butterfly/backstroke (2x)
Backstroke/breaststroke (2x)
Breaststroke/freestyle (2x)
2 x 50 as
One choice of stroke (fast) at 0:45
One freestyle (easy) 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.
