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Riptide Masters Workouts - New Orleans, LA

aaronschneider1
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
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  • January 6, 2021 Warm Up: 200 swim, 200 drill, 200 pull buoy only, 200 kick, 200 choice Pre-Set: 8x125 -> 50 on 1:50 odds - 100 IM 25 free evens - alt 25 choice, 25 free 100 ez choice Main Set: 2x400->200 free on 5:40 (400=1:25, 375=1:31, 350=1:37, 325=1:45, 300=1:53, 275=2:04, 250=2:16, 225=2:31, 200=2:50) 1x100->50 choice on 2:00 2x300->150 free snorkel on 4:10 (300=1:23, 275=1:31, 250=1:40 , 225=1:51 , 200=2:05, 175=2:22, 150=2:46) 2x100 ->50 choice on 1:55 2x200->100 free buoy on 2:40 (200=1:20, 175=1:31, 150=1:47 , 125=2:08, 100=2:40) 3x100->50 choice on 1:50 2x100->50 free paddles & buoy 1:10 (100=1:15, 75=1:40, 50=2:20) 4x100->50 choice on 1:45 200 EZ 5300 SCY
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  • January 6, 2021 Warm Up: 200 swim, 200 drill, 200 pull buoy only, 200 kick, 200 choice Pre-Set: 8x125 -> 50 on 1:50 odds - 100 IM 25 free evens - alt 25 choice, 25 free 100 ez choice Main Set: 2x400->200 free on 5:40 (400=1:25, 375=1:31, 350=1:37, 325=1:45, 300=1:53, 275=2:04, 250=2:16, 225=2:31, 200=2:50) 1x100->50 choice on 2:00 2x300->150 free snorkel on 4:10 (300=1:23, 275=1:31, 250=1:40 , 225=1:51 , 200=2:05, 175=2:22, 150=2:46) 2x100 ->50 choice on 1:55 2x200->100 free buoy on 2:40 (200=1:20, 175=1:31, 150=1:47 , 125=2:08, 100=2:40) 3x100->50 choice on 1:50 2x100->50 free paddles & buoy 1:10 (100=1:15, 75=1:40, 50=2:20) 4x100->50 choice on 1:45 200 EZ 5300 SCY
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