Newsletter | August 27, 2023

As a reminder, Asphalt Green is performing annual maintenance on various parts of its campuses now through September 4.

All pools are closed at this time, so we hope you've been making the most of your time away from swimming with us! As they say, absence makes the heart grow fonder. If you're looking for alternative swimming spots, try a few of NYC Parks' outdoor pools for free while they're still open for the season!

You can also check out Asphalt Green's list of eight fun things to do outside of the pool.

Announcements

Our Fall & Winter 2023 Practice Schedule

Hang in there for another week — we'll be back to swimming and practicing soon! In the meantime, take a look at our upcoming fall & winter 2023 practice schedule below. You'll notice a few changes to our practices at the Upper East Side campus as we streamline (no pun intended) our programming. 

And don't forget! The time before the start of the season is a great time to reflect on your progress and areas of improvement from the last season(s) as well as any adjustments you'd like to make. Whether it's mechanical, race specific, or practice focused, please fill out the swimmer questionnaire below to let us know how we can make the most of your training!

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: Two rounds (0:30 each with no rest between)

• High-knee hugs
• Butt kicks (easy)
• Windmills
• Arm circles
• Inchworms
• Mountain climbers (low and easy)
• Downward dog
• Jog in place

Main Set: Four rounds (20 reps of each exercise; 0:30 of rest after each round) 

• Jumping jacks
• Hand-release pushups
• Squats
• Dips
• Reverse lunges
• Dolphin planks
• Burpees

Swim Workout

Please note, these intervals are for short course yards but feel free to adjust as necessary.

Warm Up: (Set yards: 1000)

• 400 swim (freestyle)

• 300 pull
• 200 kick
• 100 swim (freestyle)

Set 1: (Set yards: 600)

• 4 x 100 butterfly kicks (on your back with fins) at 1:50
• 4 x 50 backstroke kicks (with fins) at 0:50

Set 2: (Two rounds through; first round as pull; second round as swim at -0:05 per 100); set yards: 2400)

• 2 x 200 at 2:45
• 4 x 100 at 1:30
• 8 x 50 at 0:50