Newsletter | March 10, 2024

Sign Up for the 2024 Metropolitan SCY Champs at AGUA Masters!

Ready to race, cheer for your teammates, and enjoy a team dinner afterward? Sign up and join us for our 2024 home meet on Saturday, April 6, 2024! 

Wondering about what to swim? Please contact Coach Jim at jwu@asphaltgreen.org if you have questions about the meet. We will NOT have practice on meet day.

Location: UES Pool

Date: Saturday, April 6, 2024

Time: 7:15am warmup, 8:00am meet start

You're Invited: Asphalt Green Annual Gala

Join us to celebrate Asphalt Green's efforts to transform lives and build community through sports, fitness, and play for all at the annual Asphalt Green Gala on Tuesday, May 21, 2024. Kindly RSVP by May 1, 2024.

UES Practice Adjustment March 11-16, 2024

For the week of March 11-16 we will have coached practices at UES from 5:30-7:00am. Masters lanes will be available until 7:30am. We will return to our regular practice schedule the following week.

All other practices will continue as scheduled.

Daylight Savings

Spring forward! We hope that you remembered to set your clocks forward by one hour for some extra morning sunlight.

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: 700)

• 200 swim
• 300 pull
• 200 IM drill

Set 1: Three rounds (Set yards: 900)

• 6x25 scull/drill/swim by 25 0:30
• 3x50 free descend 1-3 0:55

Set 2: One round(Set yards: 2500)

• 100 free 1:40
• 200 free 3:20
• 300 free 5:00
• 400 free 6:40
• 500 free 9:00 (built in rest)
• 400 free 6:30
• 300 free 4:30
• 200 free 3:00
• 100 free 1:30

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