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
3/23/2020
Tethered Workout for Backyard Pool - make sure to wrap cords around enough to ensure that you cannot reach the other end of the pool
Warm Up: 20 Mins swim mix up strokes as able
Cord Set 1: 3x500 strokes with buoy and snorkel 20 seconds rest between sets
Recovery Set: 5 minute swim mix up strokes as able
Cord Set 2: 4x 2:00 kick with fins, snorkel, and board - on the 2:30 interval
Recovery Set: 5 minute swim mix up strokes as able
Cord Set 3: 3x THROUGH:
1x50 strokes sprinting with buoy and snorkel, 20 seconds rest, 1 x 100 DPS with buoy and snorkel, 20 seconds rest
recovery set: 10 minute swim mix up strokes as able
About equal 5,000-5,500 yards depending on stoke count
3/23/2020
Tethered Workout for Backyard Pool - make sure to wrap cords around enough to ensure that you cannot reach the other end of the pool
Warm Up: 20 Mins swim mix up strokes as able
Cord Set 1: 3x500 strokes with buoy and snorkel 20 seconds rest between sets
Recovery Set: 5 minute swim mix up strokes as able
Cord Set 2: 4x 2:00 kick with fins, snorkel, and board - on the 2:30 interval
Recovery Set: 5 minute swim mix up strokes as able
Cord Set 3: 3x THROUGH:
1x50 strokes sprinting with buoy and snorkel, 20 seconds rest, 1 x 100 DPS with buoy and snorkel, 20 seconds rest
recovery set: 10 minute swim mix up strokes as able
About equal 5,000-5,500 yards depending on stoke count
