Even with Independence Day already behind us, we still have a long summer of swimming to look forward to together. Whether you're joining us for practice in the pool or coming to Brighton Beach for an open water swim, you'll have plenty of opportunities to improve your swimming technique, stay cool in this heat, and most importantly have fun. Let's all make this a summer to remember!
As a reminder, please be sure to check out our summer 2023 practice schedules:
Get ready for another round of our 2023 summertime open water series! Whether this is your first time or you’re a seasoned open water swimmer, this is a great way to test out the waters (pun intended). Join coach Nate on June 24 for our continuing series of open water swim. Please see the details below.
Date:
Saturday July 24, 2023
Time:
Meet at 9:45am
Swim at 10am
Meeting Location:
Brighton Beach (covered area across the boardwalk from Tatiana Grill)
Last month, we caught up with Chris as he was preparing to complete the Manhattan Island Marathon Swim for charity. We're proud to report that he finished the 28.5-mile circumnavigation of Manhattan in less than 8 hours on July 6! It was a tremendous feat. Join us in celebrating and acknowledging his amazing sporting accomplishment and his selfless dedication to raising money for three remarkable charities.
Thank you, Chris! Your swim continues to inspire and remind us that with determination, dedication, and the support of your team – both in the water and crewing the boat – incredible things can happen.
Training Tips
If you have any swim or dryland workouts you'd like to share, we’d love to highlight them!
20 Squat jumps (if you can’t jump, raise up onto your toes)
10 Reverse lunges on each leg
10 Pushups
20 Mountain climbers
20 Flutter kicks (1 kick of a leg = 1 rep)
10 Burpees
Cool down with easy stretches.
Swim Workout
This workout comes courtesy of Eve Maidenberg, one of our swimmers from Battery Park City. Thanks for sharing, Eve! Please note these intervals are for short course yards, but feel free to adjust as necessary.
Warm Up: (Set yards: 1400)
500 Loosen up
50 Kick – 100 IM drill – 150 freestyle drill progression (continuous); 0:30 rest after 150
50 Sculling – 100 IM swim – 150 freestyle build (continuous); 0:30 rest after
150
50 build kick – 100 IM build each 25 to fast – 150 freestyle fast (continuous)
Set 1 (Set yards: 1700; cumulative yards: 3100)
2 x 50 Butterfly at 1:00
3 x 100 As fast as possible (descending) at 1:40
2 x 50s Backstroke (build) at 1:00
3 x 100 As fast as possible (descending) at 1:40
2 x 50 Breaststroke (build) at 1:05
3 x 100 As fast as possible (descending) at 1:40
2 x 50 Freestyle (build) at 0:55
3 x 100 1 build/2 as fast as possible at 1:40
100 easy
Set 2: (Set yards 1300 ; cumulative yards: 4400)
Fins : 8 x 75 kick as fast as possible at 1:30100 easy
Fins & Paddles: 8 x 75’s as fast as possible swim at 1:30
200 Warm down
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.
