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
10/30/2019
Warm Up:
300 swim
100 kick
100 drill
100 buoy
100 choice
Pre-Set:
2x100 or 75 choice on 1:50
2x100 or 75 choice, free x 25 on 1:45
2x100 or 75 (75 free 25 choice) on 1:40
2x100 or 75 free on 1:35
Main Set:
2x300 or 275 or 250 or 225 or 200 Swim Snorkel on 4:45
4x75 or 50 Buoy Only on 1:15
2x200 or 175 or 150 or 125 Snorkel and Paddles on 3:05
4x75 or 50 Buoy Only on 1:15
2x100 or 75 or 50 Swim Snorkel on 1:35
4x75 or 50 Buoy Only on 1:15
Post Set with Fins:
6x25 on :30 12.5 sprint 12.5 ez - work on breakout and 3-4 fast strokes
6x25 on :30 12.5 ez 12.5 sprint - work on fast finish no breath flags to wall (Fl or Fr)
6x25 on :40 backstroke - minimum of 8 dolphin kicks underwater
Recovery:
4x100 or 75 on 1:50 ez choice
4450 yards
10/30/2019
Warm Up:
300 swim
100 kick
100 drill
100 buoy
100 choice
Pre-Set:
2x100 or 75 choice on 1:50
2x100 or 75 choice, free x 25 on 1:45
2x100 or 75 (75 free 25 choice) on 1:40
2x100 or 75 free on 1:35
Main Set:
2x300 or 275 or 250 or 225 or 200 Swim Snorkel on 4:45
4x75 or 50 Buoy Only on 1:15
2x200 or 175 or 150 or 125 Snorkel and Paddles on 3:05
4x75 or 50 Buoy Only on 1:15
2x100 or 75 or 50 Swim Snorkel on 1:35
4x75 or 50 Buoy Only on 1:15
Post Set with Fins:
6x25 on :30 12.5 sprint 12.5 ez - work on breakout and 3-4 fast strokes
6x25 on :30 12.5 ez 12.5 sprint - work on fast finish no breath flags to wall (Fl or Fr)
6x25 on :40 backstroke - minimum of 8 dolphin kicks underwater
Recovery:
4x100 or 75 on 1:50 ez choice
4450 yards
