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
10/28/2018
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
10/28/2018
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
