Riptide Masters Workouts - New Orleans, LA

3/5/2020 Warm Up: 500 swim, 200 drill, 200 buoy, 100 choice Pre-Set: 2x50 or 25 choice on 1:00 2x100 or 75 or 50 free on 1:40 2x150 or 125 or 100 or 75 choice, free, choice x50 on 2:40 2x200 or 175 or 150 or 125 or 100 free on 3:10 100 ez choice Main Set: 2x through 4x125 or 100 or 75 free (1- snorkel, 2-paddles & buoy) on 1:50 2x100 or 75 or 50 IM on 1:55 4x25 fast choice on :45 6x50 or 25 choice on :55 4,300 yards

3/6/2020 Warm Up: 300 swim, 100 kick, 200 swim, 100 buoy, 100 swim, 100 drill, 100 choice Pre-Set: 12x50 or 25 choice on :55 12x50 or 25 free on :50 100 ez choice Main Set: 8x25 fast sprint choice on :45 4x50 choice on 1:00 4x100 or 75 or 50 free snorkel on 1:25 4x50 or 25 choice on 1:00 4x100 or 75 or 50 free on 1:20 4x50 or 25 choice on 1:00 8x25 fast sprint on :45 8x50 or 25 choice on 1:00 Starts off blocks for 10 mins 4400 yards

3/7/2020 Warm Up: 400 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 choice Pre-Set: 4x150 or 125 or 100 or 75 - 100 IM, 50 choice on 2:50 4x100 or 75 or 50 free on 1:40 4x50 or 25 choice on :50 100 ez choice Kick Set: snorkel fins board 10x75 or 50 kick on 1:20 Main Set: 4x100 or 75 or 50 fast from a dive (optional) - choice on ~4:00 - warm down 100 after each - in heats - lane 8 for warm down 12x50 or 25 choice on :55 4.450 yards

3/9/2020 Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 scull, 100 choice Pre-Set: 2x200 or 150 or 100 - 100 IM, 100 free on 3:30 2x150 or 100 or 75 - free on 2:20 2x100 or 75 or 50 choice on 1:40 2x50 or 25 free on :45 100 ez choice kick set: fins board snorkel 6x150 or 100 - kick, swim, kick x50 on 2:30 100 ez choice main set: 2x through 1x300 or 250 or 200 (round 1 snorkel, round 2 paddles and snorkel) on 4:15 2x50 or 25 choice 1:00 2x75 or 50 fast choice on 1:15 4x50 or 25 choice on 1:00 4500 yards

3/10/2020 warm up: 400 swim, 100 drill, 300 swim, 100 kick, 100 choice pre-set: 8x50 or 25 choice on :55 8x50 or 25 free on :50 6x50 or 25 choice on :50 6x50 or 25 free on :45 100 ez choice main set: 2x through 4x125 or 125 or 100 round 1-swim, round 2-paddles & buoy on 1:50 2x100 or 75 or 50 im on 1:50 4x50 or 25 choice on :55 4300 yards

3/11/2020 warm up: 500 swim, 200 drill, 100 kick, 200 choice pre-set: 4x100 or 75 or 50 choice on 1:45 4x100 or 75 or 50 free on 1:35 4x100 or 75 or 50 free, choicex25 on 1:40 100 ez choice kick set: 12x50 kick with fins on :55 100 ez choice main set: 4x100 or 75 or 50 swim choice hod even pace on 1:45 4x50 or 25 choice on 1:00 4x25 sprint on :45 4x50 choice on 1:00 100 ez choice 10 minutes starts 4000 yards

3/13/2020 warm up: 200 swim , 100 choice, 200 swim, 100 kick, 200 swim, 100 drill, 100 buoy pre-set: 4x125 0r 100 or 75 - 100 im, 50 free on 2:30 4x50 or 25 choice on :55 4x100 or 75 or 50 free on 1:35 4x50 or 25 choice on :55 kick set: fins 10x50 or 25 kick on 1:00 main set: 4x75 or 50 free on 1:10 4x50 choice on 1:00 4x75 or 50 choice build on 1:20 4x50 choice on 1:00 3800 yards

3/13/2020 Updates and Changes to Riptide Masters Swimming Schedule and Policies Due to COVID-19 (Coronavirus) Precautions... 1. Practices will be held as scheduled until further notice. Please check your email and our Facebook page www.facebook.com/.../ for updates and changes. We will provide updates as soon as possible and will post on Facebook first, then send emails. 2. Please follow all recommendations and directives from local, state, and federal government agencies to protect yourselves from COVID-19 (Coronavirus). 3. There will be no visiting guests/masters "drop-ins" allowed in our workouts until further notice. We apologize for the inconvenience that this may cause to visiting swimmers to our city, however due to the potential spread of COVID-19, we need to take additional precautions. Only active Riptide Masters Swimming members will be allowed to participate in our workouts. The lifeguard desk will have a current roster of our members and will ask you to verbally "check-in" upon arrival. If for some reason, your name is not on the roster, please contact Coach Aaron at riptideswimmingnola@gmail.com, so he can update the roster accordingly. The traditional Swim Team Sign-In sheet has been suspended until further notice in order to minimize having to share pens and touch the paper. 4. If you feel sick, we ask that you not come to practice. Please protect yourself and your teammates. 5. Here is the official USMS Statement on COVID-19 and the cancellation of USMS Spring Nationals. Our LMSC is active following the recommendations of USMS and government agencies. Please review this information... www.usms.org/.../us-masters-swimming-cancels-spring-nationals 6. The UNO Lakefront Aquatic Center has made the following changes to their policies. Please review these policies and make sure that you are following all of them accordingly, as these policies are in place to protect all of us, while keeping the pool open during these challenging times. Having spoken with several masters coaches and administrators around the country, we are very fortunate that SELA Aquatics and UNO Administration are doing everything that they can to keep our pool open, so we can keep training... Thank you! The safety of our swimmers and employees is of utmost importance to us during the COVID-19 situation. Although the University of New Orleans has switched to online classes, the UNO Aquatic Center will remain open as long as we can safely operate. The CDC states that properly chlorinated pool water remains safe for swimming. We want to inform you of the steps we are taking to reduce the possibility of disease transmission at UNO Aquatic Center: We are taking extra steps to sanitize frequently touched surfaces, such as doors and desks. Hand sanitizer is available at our front desk. We are practicing “social distancing” and limiting our private reservations only to pre-booked swim team practices. All other upcoming reservations will be canceled, including swim meets. We will eliminate one-day visitor passes effective immediately so that we can effectively communicate through email with members regarding any updates. We encourage swimmers to practice good hygiene, including hand washing/sanitizing, and refraining from blowing your nose or spitting in the pool. In order to prevent unnecessary time for contamination in the locker rooms, we ask members to please arrive at the facility in their swimsuits (or wear them under their clothes). After exiting the pool, we also ask members to limit their changing time in the locker room and swiftly exit the facility without unnecessary socializing, loitering, or standing around. All member check-ins at the facility must be done with the new key fob system. Signing in on the iPad or clip-board is no longer allowed. To receive a key fob, ask a lifeguard at the front desk. The key fob will allow members to verify membership and gain access to the facility without touching anything other than their own personal key fob. In addition to the steps outlined above, the following restrictions will apply to swim team practices: Only coaches and athletes will be allowed to enter the building. All others, including parents/family, must remain outside and avoid congregating. Any swimmer who is ill may not come to practice. Swimmers should limit time spent in the locker rooms. Swimmers must arrive shortly before practice and leave as soon as swim practice is over. There will be no congregating or “hanging out” before or after practice. Swim coaches must provide the management a roster of all registered swimmers. Swimmers should wait for a lifeguard to verbally provide their name before entering the facility. If the above policies are not followed, or if we find them to be unenforceable, we may elect to temporarily cease operations in the interest of health and safety. We encourage everyone to adhere to the policies so that we may keep the facility open as long as we are able. In addition, we want to take care of our hourly lifeguards who are faced with uncertain times. If the situation progresses and we are forced to temporarily close, we have a plan in place to continue paying our full-time lifeguards their normal wages even if they cannot report to work. This is a dynamic situation and we are monitoring recommendations and mandates from the CDC, governmental authorities, and the University. We encourage you to read the CDC’s current recommendations on preventing COVID-19 transmission, at this link. We appreciate your patience with the situation and will continue to keep you informed. As always, please feel free to reach out to us at riptideswimmingnola@gmail.com with any questions. Thank you all for your support and cooperation. Riptide Masters Swimming - New Orleans, Louisiana Coach Aaron & Coach Joe -- Aaron A. SchneiderRiptide Masters Swimming - New Orleans General Chair - Southern Masters Swimming USMS Sports Medicine & Science Committee Member USMS Certified Coach ASCA Certified Level 3 Masters Coach 504-220-9140 ecp.yusercontent.com/mail Riptide Swimming NOLA Like us on Facebook Follow us on Twitter Follow us on Instagram

3/16/2020 Warm Up: 300 swim, 100 drill, 300 swim, 100 kick, 200 choice Pre-Set: 4x150 or 125 or 100 or 75 - 100 IM, 50 free on 2:30 4x100 or 75 or 50 free on 1:35 4x50 or 25 choice on :50 100 ez choice Kick/Drill Set: 6x150 or 125 or 100 or 75 fins, board, snorkel - kick, swim, kick x50 on 2:25 100 ez choice Main Set: 4x125 or 100 or 75 swim snorkel on 1:50 2x50 or 25 ez choice on 1:00 4x100 or 75 or 50 buoy on 1:25 2x50 or 25 ez choice on 1:00 4x75 or 50 paddles & snorkel on 1:05 2x50 or 25 choice on 1:00 4800 yards

3/18/2020 Warm Up: 500 swim, 100 drill, 200 swim, 100 kick, 100 scull Pre-Set: 8x50 or 25 free, choice x 25 on :55 6x50 or 25 free on :50 4x50 or 25 choice on :50 2x50 or 25 free on :45 100 ez Kick Set: 12x50 or 25 kick with fins board and snorkel on :55 100 ez choice Main Set: 2x100 or 75 or 50 IM on 1:50 4x150 or 125 or 100 free on 2:15 2x50 choice on 1:00 2x100 or 75 or 50 IM on 1:45 4x150 or 125 or 100 paddles on 2:10 6x50 or 25 choice on 1:00 4800 yards