Newsletter | September 10, 2023

Welcome back to our new 2023-2024 season! We're excited to be a part of such a great Masters swim team and can't wait to get things started.

Announcements

Support our Swim for the Future Scholarship

On September 11, 2001, two AGUA Masters swimmers – Andrew Fisher and Doug Irgang – lost their lives in the attack on the Twin Towers. But from their tragedy came hope for hundreds of young New York City swimmers. Their families established the Swim for the Future scholarship fund to provide access to the AGUA Swim Team to athletes who otherwise wouldn’t have had the opportunity.

As the 22^nd anniversary of the foundation of Swim for the Future approaches, we ask that you consider a gift to the Swim for the Future scholarship fund to help us expand access for more New Yorkers to the life changing experience of competitive swimming.

Setting Goals for Fall and Winter 2023

As a reminder, the time just before the start of a new season is a great time to reflect on your progress and areas of improvement from the last season(s) as well as any adjustments you'd like to make. Whether it's mechanical, race-specific, or practice-focused, please fill out the swimmer questionnaire below to let us know how we can make the most of your training!

Looking for more consistent pacing? Check out the USMS Pace Chart below to see where you're currently at and what pace(s) you'll need to hit your goals.

Coming Up This Fall

Here are a few items to add to your training calendars!

• Test set: We are preparing a test set for you to measure your progress and performance. It will take place at the end of this month. Stay tuned for the exact date!

• Intrasquad meet: On Saturday, October 28, we will have an intrasquad meet during our regular practice time. This is a chance for you to compete with your teammates and have some fun.

Training Tips

If you have any swim or dryland workouts you'd like to share, we’d love to highlight them! Submit your workouts to Coach Jim at jwu@asphaltgreen.org.

Dryland Workout

Warm Up: Two rounds (0:30 for each exercise with no rest between)

• Child's pose
• Cat-cow flow
• Bird-dog extensions (left arm and right leg extended and alternating every 5 seconds)
• Inchworms

Main Set: Six total rounds (Two rounds of each part with each exercise as 0:20 on / 0:10 rest; 0:30 of rest between each part)

• Part 1:
  
  • Squats
  • Mountain climbers
  • Reverse lunges
  • Inchworms
  • Running in place
• Part 2:
  • Pulsing squats
  • Cross-body mountain climbers
  • Pulsing lunges (left leg)
  • Pulsing lunges (right leg)
  • Inchworms with a pushup
  • Running in place (high knees)
• Part 3:
  • Squat jumps
  • Russian twists
  • Burpees with a pushup (no jump)
  • Jumping Jacks
  • Sit-throughs

Swim Workout

Please note, these intervals are for short course yards but feel free to adjust as necessary.

Warm Up: (Set yards: 700)

• 300 swim
• 200 pull
• 200 IM drill

Set 1: (Set yards: 2200)

• 10 x 50 freestyle kicks at 1:00
• 8 x 100 freestyle swim (smooth) at 1:50
• 6 x 50 butterfly kicks at 1:00
• 4 x 100 freestyle swim (smooth; with two butterfly kicks off each wall) at 1:50
• 200 kicks as 25 fast then 25 easy at 4:00

Set 2: Two rounds (First round as pull; second round as swim at -0:05 per 100; Set yards: 1000)

• 10 x 100 freestyle swim (hold steady pace) at 1:40