Newsletter: April 23, 2023 | | |
Reminder: No Scheduled Practice Due to Big Swim
Big Week kicks off today, April 23! As a reminder, there is no scheduled practice at either one of our campuses on Saturday, April 29 due to the Big Swim event. We'll resume practice at our Upper East Side campus on Sunday, April 30 at 7am. | |
Join Us at The Plaza on the Evening of May 31
Asphalt Green is bringing together our philanthropic, business, and community partners at The Plaza on Wednesday, May 31 to celebrate our 50th Anniversary Gala. We cordially invite you to join us as we mark 50 years of keeping New Yorkers moving!
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Sign Up: Freestyle Clinic with AGUA Coaches
There's still time to register to join us on Saturday, May 13 for a detailed clinic on freestyle swimming with AGUA coaches, including AGUA Head Coach David Rodriguez!
We'll discuss principles, form, and much more. We'll also use the time in the water to film each swimmer and get a rare underwater look at your stroke! Food and drinks will be available to all AGUA Masters swimmers after the clinic. Please note, clinic spots are limited to 36 participants. RSVP today!
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Event Details
DATE:
Saturday, May 13, 2023
ESTIMATED TIMES:
7am:
(More details to come)
8am to 9:30am:
In-water application and underwater filming
LOCATION:
Asphalt Green's Upper East Side campus
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If you have any swim or dryland workouts you've done or would like to share, we’d love to highlight them! Submit your workouts to Coach Jim at jwu@asphaltgreen.org.
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Dryland Workout #1
V-sit twists, also known as Russian twists, are a fantastic exercise for long axis swimmers like those who specialize in freestyle and backstroke. These exercises can improve your swimming stroke in two important ways. First, V-sit twists require your upper torso to rotate along the long axis, just like your arms do during freestyle or backstroke. This movement helps to strengthen the muscles used during these strokes, resulting in improved performance in the water.
Secondly, V-sit twists work your core muscles to keep your legs extended and stable, preventing them from swinging. This stable hip position can help maintain proper body positioning and efficient swimming, ensuring that power isn't lost.
How to do it: Start by sitting on the ground and balancing on your tailbone with your back flat and chest forward. You can choose to keep your feet off the ground or rest your heels gently for a slightly easier workout.
Next, turn your shoulders approximately 45 degrees to the right while keeping your lower body as still as possible. Return to the center position then turn your shoulders 45 degrees. Repeat this movement for four sets of 20 repetitions.
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For those looking to challenge themselves, there are several variations of the V-Sit Twist:
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Easy: Keeping both heels on the ground.
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Intermediate: One heel on the ground.
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Difficult: Both heels off the ground.
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Dryland Workout #2
Incorporating dryland exercises can serve as a valuable supplement to swimming workouts while simultaneously enhancing core strength and maintaining proper body alignment. Best of luck!
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Warmup (Two rounds)
- Arm circles (forward and backward) x 10
- Windmills x 10
- Easy squat to standing knee hugs (pulling 1 knee into chest, alternating) x 10
- Inchworms x 5
- Jogging in place for 0:30
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First Set (Two rounds at 4:00 each with a water break after the first round; Each exercise as 0:30 on / 0:10 off)
- Alternating lateral squats
- Forward lunges (right leg only)
- Forward lunges (left leg only)
- Hand release pushups + back extension
- Straight-arm plank with shoulder taps
- Bicycle ab crunches
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Second Set (Two rounds)
- Straight-arm plank for 0:45 then rest 0:15
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Forearm plank for 0:45 with alternating leg lifts every 0:05, then rest 0:15
- Russian twists for 0:45 then rest 0:15
- Supine flutter kicks for 0:45 then rest 0:15
- Glute bridges (with optional alternating march) for 0:45
- Rest 1:00
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Asphalt Green is a nonprofit. When you participate in our programs, you stand with Asphalt Green to provide free sports and fitness opportunities for all New Yorkers.
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Don't forget! You have access to 25% off AGUA Masters-branded training suits, sunglasses, sneakers, and much more on our online team store with TYR when you use code AGUAM25 at checkout. Questions? Reach out to our TRY representative, Ashley, at ajiran@tyr.com. Happy shopping!
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To access the store follow the directions:
2) Click "Create an account"
3) Enter the AGUA Masters access code: 01164
4) Fill out the rest of the form with your information
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