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
11/18/2019
Warm Up: 200 Swim, 100 Choice, 150 Swim, 100 drill, 100 Swim, 100 kick, 50 Swim
Pre-Set:
4x100 or 75 IM on 2:00
4x100 or 75 Free on 1:40
4x100 or 75 IM on 1:50
Main Set:
1x400 or 350 or 300 or 250 Swim Snorkel on 6:00
2x125 or 100 or 75 Paddles & Snorkel on 1:40
1x250 or 200 kick with fins on 5:00
2x200 or 175 or 150 or 125 Swim Snorkel on 3:00
2x125 or 100 or 75 Paddles Only on 1:35
1x250 or 200 kick with fins on 5:00
4x100 or 75 or 50 Swim Snorkel on 1:30
2x125 or 100 or 75 Paddles & Buoy on 1:30
1x250 or 200 kick with fins on 5:00
100 EZ Recovery Choice
4800 Yards
11/18/2019
Warm Up: 200 Swim, 100 Choice, 150 Swim, 100 drill, 100 Swim, 100 kick, 50 Swim
Pre-Set:
4x100 or 75 IM on 2:00
4x100 or 75 Free on 1:40
4x100 or 75 IM on 1:50
Main Set:
1x400 or 350 or 300 or 250 Swim Snorkel on 6:00
2x125 or 100 or 75 Paddles & Snorkel on 1:40
1x250 or 200 kick with fins on 5:00
2x200 or 175 or 150 or 125 Swim Snorkel on 3:00
2x125 or 100 or 75 Paddles Only on 1:35
1x250 or 200 kick with fins on 5:00
4x100 or 75 or 50 Swim Snorkel on 1:30
2x125 or 100 or 75 Paddles & Buoy on 1:30
1x250 or 200 kick with fins on 5:00
100 EZ Recovery Choice
4800 Yards
