Memorial Day weekend schedule reminder, training tips, and plenty more!➡️
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SWIM TEAM NEWSLETTER

May 19, 2024

UPDATES

MEMORIAL DAY WEEKEND + SUMMER SCHEDULE

 

Please note that there will be no Masters practice and open lap swim only  Memorial Day weekend starting Saturday, May 25 through Monday, May 27. 

 

UES

Saturday, May 25, 6-8am in 4x50LCM

Sunday, May 26, 6-8am in 8x50LCM

Monday, May 27, 8am-1pm (facility closes at 1:00pm) in LCM

 

BPC

Open lap swim from 8am-4pm all three days.

 

We will resume regular practice on Tuesday, May 28.

 

Our summer lane configuration begins Monday, June 17. Summer schedule will be shared shortly.

NEW AGUA MASTERS SHIRTS

We have long sleeve tshirts with our refreshed AGUA Masters logo available.  Please find coach Jim or Isaac for your shirt!

TRAINING TIPS

DYNAMIC WARMUP

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Dynamic warmups are essential before you jump into the water.

 

In this exercise, demonstrated by Coach Isaac, the squat-to-rotation movement focuses on the posterior chain (low back, glutes, hamstrings, calves), as well as hip and thoracic mobility.

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)

  • 300 swim
  • 200 kick
  • 300 IM K/D/S by 25

Set 1: Two rounds (Set yards: 1400)

  • 4x25 fast kick 0:25
  • 4x50 des 1-4 0:55
  • 4x75 IMO d/d/s by 25 1:15
  • 100 easy free 2:00

Set 2: One round (Set yards: 1300)

  • 200 IM 3:15
  • 5x50 free six breaths max 0:55
  • 200 IM 3:15
  • 4x50 free five breaths max 1:00
  • 200 IM 3:15
  • 3x50 free four breaths max 1:05
  • 100 easy
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SPORTS, FITNESS, AND PLAY FOR ALL

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