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
10/23/2019
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
10/23/2019
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
