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
11/2/2019 (practice cancelled on 11/1 due to pool closure) - Outdoor Pool 2 hours
Warm Up:
250 Swim, 150 Drill, 100 kick, 100 Buoy, 100 Choice
Pre-Set:
2x150 or 125 or 100 - 50 Free, 50 Choice, 50 Free on 2:30
4x50 or 25 Free Descend 1-4 on :50
8x25 Choice Build on :30
Main Set:
2x50 or 25 Swim Free on :50
2x100 or 75 or 50 Snorkel Free 1:35
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x250 or 225 or 200 or 175 or 150 or 125 Swim Free 4:00
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x100 or 75 or 50 Snorkel 1:35
2x50 or 25 Swim Free :50
Kick Set:
8 x 75 or 50 kick backstroke with fins - min 4 dolphin kicks off each wall on 1:20
4 x 100 or 75 kick fins snorkel and board on 1:45
Recovery:
6x50 or 25 choice on :50
6x50 or 25 choice on :55
6x50 or 25 choice on 1:00
1x200 ez
6000 Yards
11/2/2019 (practice cancelled on 11/1 due to pool closure) - Outdoor Pool 2 hours
Warm Up:
250 Swim, 150 Drill, 100 kick, 100 Buoy, 100 Choice
Pre-Set:
2x150 or 125 or 100 - 50 Free, 50 Choice, 50 Free on 2:30
4x50 or 25 Free Descend 1-4 on :50
8x25 Choice Build on :30
Main Set:
2x50 or 25 Swim Free on :50
2x100 or 75 or 50 Snorkel Free 1:35
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x250 or 225 or 200 or 175 or 150 or 125 Swim Free 4:00
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x100 or 75 or 50 Snorkel 1:35
2x50 or 25 Swim Free :50
Kick Set:
8 x 75 or 50 kick backstroke with fins - min 4 dolphin kicks off each wall on 1:20
4 x 100 or 75 kick fins snorkel and board on 1:45
Recovery:
6x50 or 25 choice on :50
6x50 or 25 choice on :55
6x50 or 25 choice on 1:00
1x200 ez
6000 Yards
