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
12/3/2019
Warm Up: 200 Swim, 100 choice, 200 swim, 100 drill, 200 swim, 100 kick
Pre-Set:
4x100 or 75 choice, freex25 on 1:45
4x75 or 50 free, choice, free x25 on 1:15
4x50 or 25 free on :50
Main Set:
4x200 or 175 or 150 or 125 Swim on 3:05
4x150 or 125 or 100 Buoy on 2:15
4x100 or 75 or 50 Paddles on 1:25
4x50 or 25 Paddles & Snorkel on :40
4x25 swim on :20
100 ez choice
12x25 odds - 12.5 sprint 12.5 ez (work pushoff, breakout, 3 fast strokes), evens-12.5 ez, 12.5 sprint (work fast finish - no breath flags to wall on fly or free) all choice of stroke on :40
200 ez recovery
4500 yards
12/3/2019
Warm Up: 200 Swim, 100 choice, 200 swim, 100 drill, 200 swim, 100 kick
Pre-Set:
4x100 or 75 choice, freex25 on 1:45
4x75 or 50 free, choice, free x25 on 1:15
4x50 or 25 free on :50
Main Set:
4x200 or 175 or 150 or 125 Swim on 3:05
4x150 or 125 or 100 Buoy on 2:15
4x100 or 75 or 50 Paddles on 1:25
4x50 or 25 Paddles & Snorkel on :40
4x25 swim on :20
100 ez choice
12x25 odds - 12.5 sprint 12.5 ez (work pushoff, breakout, 3 fast strokes), evens-12.5 ez, 12.5 sprint (work fast finish - no breath flags to wall on fly or free) all choice of stroke on :40
200 ez recovery
4500 yards
