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
January 9, 2020
Warm Up: 100 swim, 100 buoy, 200 swim, 100 kick, 200 swim, 100 scull, 100 swim, 100 drill
Pre-Set:
6x25 choice 12.5 fast/12.5 ez on :40
6x50 or 25 choice on 1:00
6x75 or 50 free on 1:20
6x50 or 25 choice on :55
6x25 choice build to fast finish on :35
50 easy choice
Kick Set: with snorkel, fins, and board
6x100 or 75 or 50 descend 1-3 x2 on 1:45
Main Set:
1x400 or 350 or 300 or 250 or 200 swim on 6:00
2x200 or 175 or 150 or 125 or 100 paddles and snorkel on 2:50
6x50 or 25 choice ez on 1:00
4x100 or 75 or 50 choice of equipment on 1:15
8x25 tennis balls choice of stroke on :40
4700 yards
GEAUX TIGERS! PURPLE AND GOLD...
January 9, 2020
Warm Up: 100 swim, 100 buoy, 200 swim, 100 kick, 200 swim, 100 scull, 100 swim, 100 drill
Pre-Set:
6x25 choice 12.5 fast/12.5 ez on :40
6x50 or 25 choice on 1:00
6x75 or 50 free on 1:20
6x50 or 25 choice on :55
6x25 choice build to fast finish on :35
50 easy choice
Kick Set: with snorkel, fins, and board
6x100 or 75 or 50 descend 1-3 x2 on 1:45
Main Set:
1x400 or 350 or 300 or 250 or 200 swim on 6:00
2x200 or 175 or 150 or 125 or 100 paddles and snorkel on 2:50
6x50 or 25 choice ez on 1:00
4x100 or 75 or 50 choice of equipment on 1:15
8x25 tennis balls choice of stroke on :40
4700 yards
GEAUX TIGERS! PURPLE AND GOLD...
