Some of our swimmers have asked that I post our workouts, so they can get it online when they are not able to make it to our practice. I will do my best to keep this updated. Workouts are 90 minutes long with some "masters minutes" between sets...
Should you find yourself visiting the great city of New Orleans, please reach out and join our group for a workout or two while you are here. Our workouts will help burn some of the extra calories that you may indulge in while eating at our world class restaurants! During the short course season (Sept to April) we swim Monday - Friday evenings from 6:30 - 8:00 PM; Tuesday, Thursday & Friday mornings from 6:00 -7:30 AM; and Saturday from 10:00 AM - noon. Please reach out to Coach Aaron via email at: RiptideSwimmingNOLA@gmail.com. Practice updates are made on our Facebook page: Riptide Swimming NOLA.
10/8/2019 6:00 AM
Warm Up:
12 x 75 or 50 Freestyle stretch out on 1:20
Pre-Set:
12 x 50 Choice on :55
12 x 25 odds- 12.5 Sprint/12.5 EZ - focus on pushoff/breakout; evens - 12.5 EZ, 12.5 Sprint - focus on fast finish on :30
Main Set:
3 x Through -
1 x 300 or 250 or 200 Free Paddles & Snorkel - Distance Per Stroke on 4:45
4 x 100 or 75 - 1st time through Swim Free on 1:30, 2nd time through Buoy Only on 1:25, 3rd time through Paddles & Buoy on 1:20
1 minute rest between rounds
Kick Set:
8 x 50 kick with fins on :50
200 Easy Choice Recovery
Total 4500 Yards
10/9/2019
Warm Up:
3x Through
1x125 Choice on 2:15
1x100 Free on 1:45
1x 75 IM Drill on 1:30
1x50 kick streamline on 1:15
2x25 choice build to fast finish on :30
Main Set:
1x300 Free Snorkel on 4:45
2x150 Free Buoy on 2:20
3x100 Free Paddles on 1:30
4x75 Free Paddles & Buoy on 1:05
6x50 Free Swim on :40
1 minute rest to put on fins
12x25 Free with Fins odds sprint, evens kick streamline backstroke on :40
Post Set:
4x50 Choice with tennis balls in hands on 1:15
1 min rest to change equipment
4x50 Free drag your mesh equipment bags on 1:20
4x25 Free drag your mesh equipment bags on :30
1x300 sculling (front and back progression, then feet first progression, all with Buoy)
Recovery:
2x50 Choice on :45
2x50 Choice on :50
2x50 Chouce on :55
2x50 Choice on 1:00
Total 4200
10/11/2019
Warm Up/Pre-Set/Kick Set (all in one):
1x500 Swim Choice
1x200 kick with snorkel, alignment board, and fins
1x400 Swim Free Snorkel DPS
1x200 kick same as above
1x300 Swim Free Snorkel & Paddles - DPS
1x200 kick same as above
1x200 Swim Free Snorkel DPS
1x200 kick same as above
1x100 Swim Perfect Freestyle DPS
1x200 kick same as above
- set is straight through rest is time to change equipment only!
Post Set:
1x200 Free Swim on 3:10
2x150 Free Buoy Only on 2:15
3x100 Free Paddles Only on 1:25
4x50 Free Paddles/Buoy on :40
4x25 Free Swim FAST on :17.5
100 easy no free
6x75 IM (no free) on 1:30
12x25 odds Free, evens no Free with tennis balls in hands on :40
200 Choice easy recovery
4500 Yards
10/14/2019
Warm Up:
400 Swim Choice
Pre-Set - All Swim Free:
4 x 75 or 50 on 1:20
4 x 75 or 50 on 1:15
4 x 75 or 50 on 1:10
4 x 75 or 50 on 1:05
Kick Set with Fins, Snorkel, and Alignment Board:
1 x 150 or 100 on 3:00
2 x 50 or 25 on :55
1 x 150 or 100 on 3:05
2 x 50 or 25 on :50
1 x 150 or 100 on 3:10
2 x 50 or 25 on :45
Recovery Set:
4 x 50 or 25 Choice on 1:05
Main Set:
1 x 500 (choose even distance 500 - 250) Swim Snorkel DPS on 8:00
2 x 250 (distance is 1/2 of first one) Snorkel and Paddles on 3:50
4 x 125 (distance is 1/2 of 2x above) Choice of Equipment on 1:50
1 x 50 easy choice on 2:00 (includes rest)
4 x 50 or 25 MAKE ALL 4!!!! on :40
1 x 200 EZ Choice Recovery
4500 Yards
Great workout by all last night!!! Way to attack the fast kicks and swims at the end of each set!!!!
10/15/2019
Warm Up:
500 Swim Choice on 10:00
Pre-Set:
8x50 choice on 1:05
6x50 choice on 1:00
4x50 Free on :50
2x50 Free on :45
Main Set:
1x200 Swim Free on 3:10
2x100 Buoy only on 1:35
4x50 Paddles and Buoy on :45
1x400 kick with Fins backstroke streamline work on turns 4 dolphin kicks off each walll
1x200 Swim Free Snorkel on 3:10
2x100 Swim Free Paddles & Snorkel on 1:35
4x 50 Swim Free on :45
1x400 kick backstroke streamline with fins work walls 4 dolphin kicks off each wall
Post set recovery:
6x50 Choice on 1:05
Sculling drills:
14 x 25 sculling with Buoy and Snorkel on :45
1- front - catch
2- mid - mid pull
3- rear - finish
4 - on back mid pull
5- on back rear finish
6- feet first on back over head
7- feet first on stomach overhead
Two times through
Sprint Set:
10x25 on :40
Odds- 12.5 Sprint - 12.5 easy - work pushoff and breakout
Evens - 12.5 ez - 12.5 Sprint work finish (Fr/FL no breath from flags to wall!!!)
1x200 EZ Choice Recovery
4600 yards
10/22/2019
Warm Up (15 minutes):
300 Swim Choice
200 IM Drill
100 kick choice
Pre-Set:
4 x 75 or 50 Swim Choice on 1:30
4 x 75 or 50 Swim Choice, Free, Choice x 25 on 1:25
4 x 75 or 50 Swim Free, Choice, Free x 25 on 1:15
Main Set:
2 x Through (no extra break between sets) -
1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
2 x 150 or 125 or 100 or 75 Free Paddles and Buoy on 2:15
1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
2 x 100 or 75 or 50 Free Paddles & Buoy on 1:25
1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
2 x 50 or 25 Free Paddles & Buoy on :40
1 x 100 Choice EZ on 3:00
Recovery Set:
4 x 75 or 50 Choice No Free on 1:30
5000 Yards
10/23/2019
Warm Up:
400 Choice Swim
Pre-Set with Fins:
10 x 100 or 75 or 50 Odds - Kick on Side, Swim Free x 25; Evens - Kick Streamline on Back, Swim Backstroke x 25 all on 1:50
1 x 100 Swim Choice no fins
Main Set:
2 x 200 or 175 or 150 or 125 or 100 Swim Free on 3:10
2 x 100 or 75 or 50 Swim IM on 2:00
2 x 200 or 175 or 150 or 125 or 100 Free Buoy on 3:05
2 x 100 or 75 or 50 Swim IM on 1:55
2 x 200 or 175 or 150 or 125 or 100 Free Paddles on 3:00
2 x 100 or 75 or 50 Swim IM on 1:50
1 x 100 EZ Choice Recovery on 3:00
1 x 200 or 175 or 150 or 125 or 100 Free Paddles & Buoy on 2:40
1 x 100 or 75 or 50 IM on 1:40
1 x 100 EZ Choice Recovery on 3:00
1 x 200 or 175 or 150 or 125 or 100 Free Swim on 2:40
1 x 100 or 75 or 50 IM on 1:40
1 x 100 EZ Choice recovery on 3:00
Sculling drills:
14 x 25 sculling with Buoy and Snorkel on :45
1- front - catch
2- mid - mid pull
3- rear - finish
4 - on back mid pull
5- on back rear finish
6- feet first on back over head
7- feet first on stomach overhead
Two times through
4550 Yards
10/24/2019
Warm Up: 300 Swim Choice, 100 Kick Choice
Pre Set:
4 x 75 or 50 Choice, Free, Choice on 1:25
4 x 75 or 50 Free, Choice, Free on 1:20
4 x 75 or 50 Free, Free, Choice on 1:15
4 x 75 or 50 Free on 1:10
4 x 75 or 50 Free on 1:05
6 x 100 or 75 with Fins on 1:50
odds - kick on side, Swim Free x 25
evens - kick backstroke, swim Free x 25
Main Set:
3 times through -
2x200 or 175 or 150 or 125 on 3:10
2x50 or 25 on :40
1x50 EZ Choice on 2:00 - this includes the break between sets - no extra break between sets
#1 Free Snorkel
#2 Free Snorkel & Paddles
#3 Free Paddles & Buoy
300 Recovery
4450 Yards
10/25/2019
Warm Up: 500 Choice - 15 mintues
Pre Set:
10 x 50 or 25 Free, Choice x 25 on :55
8 x 50 or 25 Free on :50
4 x 50 or 25 Free on :45
1 min rest
12 x 25 all choice on :40
odds - 12.5 sprint (kickout breakout 3 fast strokes), 12.5 ez
evens - 12.5 ez, 12.5 sprint to fast finish - no breath from flags to wall on Fly or Free
1x100 EZ Choice
Main Set:
4 x 200 or 175 or 150 or 125 Free Snorkel on 3:10
2 x 50 on 1:15 EZ Choice
4 x 150 or or 125 or 100 Free Paddles on 2:15
2 x 50 on 1:15 ez choice
4 x 100 or 75 or 50 Free Swim on 1:25
2 x 50 on 1:15 ez choice
4 x 50 or 25 Choice of Equipment on :40
2 x 50 on 1:15 ez choice
4 x 25 FAST Swim Choice on :30
200 easy choice recovery
4700 yards
10/28/2018
Warm Up:
400 Swim Choice
300 Pull Buoy Only
200 IM Drill
100 Kick Choice
Pre-Set:
4 x 100 or 75 or 50 swim on 1:45
2 x 100 or 75 or 50 swim on 1:35
4 x 100 or 75 or 50 swim on 1:40
2 x 100 or 75 or 50 swim on 1:30
Kick Set:
1 x 300 or 250 or 200 or 150 kick with fins backstroke - 4 dolphin kicks off each wall on 5:30
4 x 100 or 75 or 50 kick board fins snorkel on 1:45
6 x 50 or 25 kick/swim x 25 choice of stroke (fr, fl, or ba) on :50
Alternate sets by lane (odd lanes do one even lanes do the other - then switch)
odd lanes first:
6 x 150 or 125 or 100 or 75 Swim Snorkel & Paddles - Distance Per Stroke on 2:10
even lanes first:
4 times through-
2 x 25 swim with tennis balls in hands - choice of stroke on :45
2 x 25 ALL OUT SPRINT choice of stroke on :45
200 EZ Recovery
4700 yards
10/29/2019
Warm Up:
500 Choice - 10 minutes to complete
Pre-Set:
6x50 Choice, Free x25 on :55
2x100 or 75 Free Snorkel on 1:45
6x50 Choice, Free x25 on :55
2x100 or 75 Free Snorkel on 1:40
6x50 Choice, Free x25 on :55
2x100 or 75 Free Snorkel on 1:35
Main Set:
1x400 or 350 or 300 or 250Swim on 6:30
2x100 or 75 IM on 2:00
2x200 or 175 or 150 or 125 Buoy on 3:10
2x100 or 75 IM on 2:00
4x100 or 75 or 50 Paddles on 1:35
2x100 or 75 IM on 2:00
8x50 or 25 Paddles & Buoy on :45
2x100 or 75 IM on 2:00
Recovery:
4x50 swim free on :50
4x50 swim choice on :55
4x50 swim choice on 1:00
5000 Yards
