Newsletter | January 14, 2024

Upcoming Meets in 2024

This is a friendly reminder to please fill out our Meet Interest Survey to indicate whether you have an interest or plan to attend any of the following meets:

New England LMSC Short Course Yards Championship:

• When and Where: 
  
  • March 9: BSI-Wellesley, Wellesley, MA  
  • March 15-16: Blodgett Pool, Harvard University, Boston, MA

AGUA Masters Home Meet:

• When: Saturday, April 6
• Where: Asphalt Green's Upper East Side campus

USMS Spring Nationals:

• When: Thursday, June 20 through Monday, June 24
• Where: IU Natatorium, Indianapolis, IN

Training Tips

Dryland Workout

Warm Up: Two rounds (straight through; 0:30 for each exercise)

• March in place
• Light jog
• Squats
• Lunges
• Inchworms
• Bird-dogs (optional: try them in tabletop or plank position for more of a challenge)

Set 1: 10 EMOM (every minute on the minute)

• 5 squats (optional: jumping squats)
• 5 push-ups
• 10 shoulder raises

Set 2: Five rounds (straight through)

• 10 jumping jacks
• 4 burpees
• 10 shoulder taps in plank
• 10 leg raises

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)

• 800 SKIP

Set 1: Two rounds (Set yards: 800)

• 4 x 25 butterfly (kick on back) at 0:30
• 3 x 50 freestyle (with 6 kicks off walls) at 1:00
• 150 freestyle (build by 50s) at 2:15

Set 2: Three rounds (Set yards: 2100; fins are optional)

• 6 x 25 at 0:40
  • Odd strokes are underwater
  • Even strokes are freestyle (fast)
• 50 easy at 1:00
• 5 x 100 at 1:40
  • Odd strokes are smooth
  • Even strokes are fast (<1:10 for fast lanes)

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