Newsletter | October 8, 2023

Sign Up for our Fall 2023 Intrasquad Meet

It's time for a tune-up! On Saturday, October 28 from 6am to 8am we'll be on deck for our Fall Intrasquad Meet. Please note that all times will be unofficial.

Whether you'd like to work on your racing speed or cheer on your fellow teammates, you're welcome to join in on the fun! Sign up below for any of the 50, 100, and 200 events and/or a 500 freestyle event. Up to 5 event selections are permitted.

The deadline to register or make changes to your swim event selection is 12pm on Wednesday, October 25. We can't wait to see you there!

Announcements

View Our Updated Practice Calendar for Fall 2023

Please see our updated fall 2023 AGUA Masters practice schedule. Our latest schedule will be in effect through December 2023, including the return of Tuesday evening practices at Asphalt Green's Upper East Side campus.

Nutritional Information from Beine Wellness Building

Are you fueling properly before and after our swim practices? Are you getting the appropriate nutrition and supplements to reach your goals?

Please fill out this quick questionnaire so we can help:

Training Tips

Swim Workouts

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)

• 800 SKPS

Set 1: 2 rounds (Set yards: 1400)

• 200 freestyle pull at 3:00
• 200 (as 2 x 100 IM) at 3:15
• 6 x 50 kick at 1:00
  • (odd strokes as freestyle)
  • (even strokes as your choice - fast)

Set 2: 3 rounds (Set yards: 1650)

• 2 x 100 freestyle (build) at 1:30
• 75 (as 25 sprint then 50 recover) at 1:30
• 75 (as 50 sprint then 25 recover) at 1:30
• 75 sprint (with paddles) at 0:55
• 125 recover at 2:30

Questions? Please reach out to AGMasters@asphaltgreen.org.