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
10/14/2019
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
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
