AGUA Masters Newsletter: October 12, 2025

NEWSLETTER // October 12, 2025

UPDATES

TEST SET ON OCTOBER 17

Our early-season test set will set a benchmark for your swimming aerobic fitness by measuring the intervals (respective to your lane) and a target heart rate zone of 140-150 BPM. Please see the respective test sets at the bottom of this newsletter.

INSTRASQUAD MEET ON OCTOBER 25

Ready to get some unofficial racing off the blocks under your belt? Take part in our upcoming intrasquad meet!

You can sign up for up to four events. Heats will be formed by seed times.

Date: Saturday, October 25

Time: 6am-8am

Location: Upper East Side campus pool

INTRASQUAD MEET SIGNUP

PARTICIPATE IN OUR SWIM FOR THE FUTURE SWIM-A-THON!

We will be hosting our first Swim-A-Thon on Saturday, November 15 from 6am-8am! Open to all Masters swimmers and Gold and Family members, we are proud to be hosting this event in support of our Swim for the Future Fund.

The Swim for the Future Fund was created in memory of two Asphalt Green Unified Aquatics (AGUA) Masters swim team members, Andrew Fisher and Doug Irgang, who tragically lost their lives on September 11, 2001. Their passion for swimming endures through this fund, which provides scholarships and pathways to help young athletes pursue their swimming dreams.

Looking for a little early morning motivation to get in the pool? The Swim for the Future Swim-A-Thon will take place during regular practice hours of 6am-8am, and will be integrated into our usual programming at both our Upper East Side and Battery Park City pools.

As an added bonus, the top two swimmers at each location will receive limited- edition Asphalt Green merchandise! After the swim, enjoy breakfast and coffee, and help us kick off a Week of Thanks as we celebrate and recognize our amazing Masters swimmers.

SIGN UP OR DONATE TODAY

SWIMOUTLET TEAM STORE

Check out our new SwimOutlet AGUA Masters team store. We have updated the team store with new items so be sure to check back regularly!

AGUA MASTERS TEAM STORE

UPCOMING MEETS

2025 NEW ENGLAND COLLEGE CLUB & MASTERS SWIMMING MEET

Location: Boston University
Date: November 8, 2025
Time: 8:30am warmup
SIGNUP HERE

2025 DR. BILL ROSS MEMORIAL MASTERS SWIM MEET

Location: Eisenhower Park
Date: Sunday November 23, 2025
Time: 12pm warmup
Details: Meet is free for Metropolitan LMSC (AGUA Masters swimmers)
SIGNUP HERE

TRAINING TIPS

SWIM WORKOUT A (90 minute practice)

Please note that 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: 900)

400 swim
200 kick
4x50 DPS 0:10 rest

Set 1: 2 rounds (Set yards: 1200)

4 x 25 (each 25 as 12.5 kick on front then 12.5 scull) at 0:35
4 x 25 (each 25 as 12.5 scull then 12.5 easy swim) at 0:30
4 x 50 swim (4 kicks off each wall) at 0:55
4 x 75 swim (build by 25) at 1:15
3 x 100 max breaths by 25 (2, 4, 3, 2) at 1:40
8x25 odd-build, even-max effort 0:30

Main set: One round (Set yards: 2400)

2x200 2:50 + 1x400 5:40
1:00 rest
2x200 2:40 + 1x400 5:20
1:00 rest
2x200 2:30 + 1x400 5:00

Cooldown: 200

SWIM WORKOUT B (60 minutes)

Please note that 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
100 pull
200 kick
4x50 DPS 0:10 rest

Set 1: 2 rounds (Set yards: 750)

4 x 25 (each 25 as 12.5 scull then 12.5 easy swim) at 0:30
4 x 75 swim (build by 25) at 1:15
2x100 breaths by 25 (2/4/3/2) at 1:40
6x25 odd-build, even-max effort 0:30

Main set: One round (Set yards: 1500)

2x125 2:00 + 1x250 4:00
1:00 rest
2x125 1:50 + 1x250 3:40
1:00 rest
2x125 1:40 + 1x250 3:20

Cool Down (Set yards: 300)

100 ascend/100 kick/100 easy

GET INVOLVED

VOLUNTEER AT ASPHALT SCREAMS

Volunteer interacting with kids at Asphalt Screams

Looking for ways to get involved in the community? We're seeking volunteers for our annual Asphalt Screams event on October 24!

Asphalt Screams is our most popular free community event and the largest Halloween celebration on the Upper East Side, drawing over 6,000 New Yorkers for an afternoon of festive fun.

Volunteers will help bring the Halloween spirit to life through activities like:

Haunted maze
Carnival games
Soccer darts
Bounce houses

This is an opportunity to connect with your neighbors and give back to the community. For questions, email Kelly Ann Livingstone at klivingstone@asphaltgreen.org.

SIGN UP

SPORTS, FITNESS, AND PLAY FOR ALL

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