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
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
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
