Newsletter | December 17, 2023

Winter Holiday Practice Schedule

In the spirit of the holiday season, our dedicated AGUA Masters coaches are taking some well-deserved time off to celebrate with friends and family. Please note the adjusted coached practice schedule effective Saturday, December 23, 2023, through Tuesday, January 2, 2024.

Regular practice times and lanes remain available for AGUA Masters swimmers, ensuring you can maintain your training routine. We appreciate your understanding and flexibility during this festive time of year. 

We wish you a joyous and healthy holiday season and look forward to welcoming you into the pool in 2024!

Training Tips

Swim Workout

Please note, these intervals are for short course yards but feel free to adjust as necessary. Refer to the following USMS Pace Chart for interval adjustments.

Warm Up: (Set yards: 800)

• 200 swim
• 4 x 50 kick with 0:10 of rest
• 200 pull
• 4 x 50 IM drill with 0:10 of rest

Set 1: 3 rounds (Set yards: 900)

• 100 catchup (rounds 1 and 2 are with paddles) at 1:50
• 2 x 50 freestyle (lowest possible stroke count) at 0:50
• 4 x 25 freestyle (fast; keeping stroke count) at 0:30

Set 2: 2 rounds (Set yards: 1800)

• 2 x 150 pull as 100 backstroke and 50 breaststroke at 3:00
• 3 x 100 backstroke swim at 1:45
• 4 x 50 breaststroke swim at 0:50
• 100 swim (easy) at 2:00

Questions? Please reach out to Jim Wu at jwu@asphaltgreen.org.