Newsletter | January 28, 2024

Let's Build on Our Great Start to 2024! 

As we conclude the first month of 2024, take a moment to give yourself some props — your dedication to your practices has been commendable. If we keep up the excellent work, there's no limit to what we can accomplish!

Enjoy a Free Coffee and Breakfast!

Fuel up during Saturday morning practice with free coffee and breakfast snacks courtesy of Asphalt Green's development team! 

We'll be stationed in front of the member locker rooms on Saturday, February 10 from 6:30 am to 8:30 am. We hope to see you there! 

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)

• 400 swim / 200 kick / 200 pull

Set 1: Four rounds (IMO by round; Set yards: 1000)

• 2 x 50 at 1:00
  • First interval as kicks
  • Second interval as drill
• 2 x 25 swim at 0:30
• 100 free swim at 1:30

Set 2: Four rounds (Set yards: 1200)

• 125 IM (rotating strokes at each 50) at 2:00 as
  • 50 butterfly
  • Then 75 as backstroke / breaststroke / freestyle
• 175 freestyle swim at 2:45

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