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
4/27/2020 Open Water Workout - Bayou St. John
400 warm up (dock to bridge behind Greek Orthodox Church and back to dock)
900 Meter Build - dock to 1st bridge
600 meter aerobic swim - 1st bridge to 2nd bridge
600 meter faster swim - 2nd bridge back to 1st bridge
900 meter fast swim in socially distanced group - 1st bridge to dock
400 meter IM - swim as 10 strokes fly, 20 back, 20 ***, 15 free x4 from dock to church back to dock
200 easy swim dock towards 1st bridge and back (go off stroke count ie. 15 strokes per 25 yards = 120 strokes for 200 yards or 60 strokes out and 60 strokes back)
Total of 4000 meters
4/27/2020 Open Water Workout - Bayou St. John
400 warm up (dock to bridge behind Greek Orthodox Church and back to dock)
900 Meter Build - dock to 1st bridge
600 meter aerobic swim - 1st bridge to 2nd bridge
600 meter faster swim - 2nd bridge back to 1st bridge
900 meter fast swim in socially distanced group - 1st bridge to dock
400 meter IM - swim as 10 strokes fly, 20 back, 20 ***, 15 free x4 from dock to church back to dock
200 easy swim dock towards 1st bridge and back (go off stroke count ie. 15 strokes per 25 yards = 120 strokes for 200 yards or 60 strokes out and 60 strokes back)
Total of 4000 meters
