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
Monday 11/4/2019
Warm Up:
300 Swim Choice
200 Buoy Only
150 drill choice
150 kick choice
Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 choice on 1:50
2x100 or 75 or 50 Free on 1:40
Main Set:
4x150 or 125 or 100 or 125 swim free (fins optional) on 2:15
6x50 or 25 choice, free x25 on 1:00
4x100 or 75 or 50 paddles & snorkel (fins optional) on 1:25
6x50 or 25 choice, free x25 on 1:00
4x50 or 25 Paddles & Buoy (or fins) on :40
6x50 or 25 on choice, free x25 on 1:00
Post Set: (fins optional)
24x25 (6 rounds): 1-ez, 2-12.5 sprint 12.5 ez work pushoff and breakout), 3- ez, 4-12.5 ez 12.5 sprint (work finish) on :30
Recovery:
200 ez
4500 yards
Monday 11/4/2019
Warm Up:
300 Swim Choice
200 Buoy Only
150 drill choice
150 kick choice
Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 choice on 1:50
2x100 or 75 or 50 Free on 1:40
Main Set:
4x150 or 125 or 100 or 125 swim free (fins optional) on 2:15
6x50 or 25 choice, free x25 on 1:00
4x100 or 75 or 50 paddles & snorkel (fins optional) on 1:25
6x50 or 25 choice, free x25 on 1:00
4x50 or 25 Paddles & Buoy (or fins) on :40
6x50 or 25 on choice, free x25 on 1:00
Post Set: (fins optional)
24x25 (6 rounds): 1-ez, 2-12.5 sprint 12.5 ez work pushoff and breakout), 3- ez, 4-12.5 ez 12.5 sprint (work finish) on :30
Recovery:
200 ez
4500 yards
