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
10/9/2019
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
