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
3/19/2020
Warm Up: 300 swim, 100 kick, 200 swim , 100 drill, 100 swim, 100 choice, 100 buoy
Pre-Set:
2x125 or 100 or 75 choice on 2:15
2x100 or 75 or 50 free on 1:40
2x75 or 50 choice on 1:20
2x50 or 25 free on :45
2x25 build choice on :40
150 ez choice
Main Set:
4x100 or 75 or 50 snorkel on 1:30
4x150 or 125 or 100 buoy on 2:10
4x50 or 25 choice recovery on 1:00
4x200 or 175 or 150 or 125 swim on 2:50
4x50 or 25 choice recovery on 1:00
4x150 or 125 or 100 paddles on 2:05
4x100 or 75 or 50 snorkel on 1:30
5100 yards
3/21/2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim , 100 scull, 100 choice
Pre-Set:
6x50 or 25 choice on :55
6x50 or 25 free on :50
4x50 or 25 choice on :50
4x50 or 25 free on :45
100 ez choice
Main Set: 2x through
2x250 or 225 or 200 or 175 swim on 3:45 (round 1) and 3:40 (round 2)
6x50 or 25 choice on :55
4x100 or 75 or 50 choice of equipment on 1:20 (round 1) and 1:15 (round 2)
6x50 or 25 choice on :55
5100 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
3/27/2020 Tethered Workout for Backyard Pool
Warm Up: 15 minute swim (preferably untethered) assuming pool is safe to do turns in. Alternate 5x (4 lengths Free, 2 lengths back, 2 lengths ***), 10 lengths kicking, 10 lengths drill, 10 lengths sculling. Repeat as able to complete 15 mins
Cord Set 1: 4x 400 strokes freestyle (use buoy and snorkel to maintain body position) - 30 seconds rest between sets of 400 strokes
Recovery Set 1: 5 minute swim choice - no tether
Cord Set 2: 4x 125 strokes alternate odds- free and evens - choice of stroke. 15 seconds rest between sets of 125.
Recovery Set 2: 5 minute swim choice no tether
Cord Set 3: 4x50 strokes all choice - SPRINT! :45 rest between sets
recovery set 3: 5 minute swim choice no tether
Approximately 5,000-5,500 yards based on stroke count.
3/28/2020 Tethered Workout for Backyard Pool
Warm Up: 15 minute swim mix up strokes, drill, and kicking
Cord Set 1: 1x1500 strokes freestyle with buoy and snorkel tethered
Recovery Set 1: 5 minute swim untethered
Cord Set 2: 1x 750 strokes freestyle with Buoy and Snorkel tethered
Recovery Set 2: 5 minute swim untethered
Cord Set 3: 2x100 strokes no free :30 seconds rest between sets
Recovery Set 3: 5 minute swim untethered
Approximately 5,000 yards based on stroke count.
3/30/2020 a tethered workout for backyard pool
Warm Up: 20 mins - alternate Free, Back, ***, Kick, Drill, Scull, Buoy - 4 lengths of each in backyard pool (no tether)
Cord Set 1: 2x 750 strokes free with buoy and snorkel :30 rest between each
Recovery Set 1: 5 mins back, ***, fly drill - 4 lengths of each no tether
Cord set 2: 8x 50 strokes 2 ea FL, BA, BR , FR fast! :30 seconds rest between each
Recovery set 2: 5 mins sculling drills
Cord Set 3: 4x25 strokes sprinting! :30 rest between sets
Recovery Set 3: 10 min choice no tether
~4,500-5,000 yards
3/31/2020 Tethered Workout for backyard pool
Warm Up: 20 mins - 8 lengths free, 4 back, 2 *** - 4 times through; then 4 kick, 4 drill choice - 2 times through repeat until 20 mins
Cord Set 1: 3x600 strokes free buoy, snorkel :20 rest between ea
Recovery Set 1: 5 min swim choice
Cord Set 2: 2x200 strokes free buoy, snorkel & paddles :10 seconds rest between - DPS!
Recovery Set 2: 5 mins kick, swim by length choice of strokes
Cord Set 3: 8x20 strokes sprint choice of stroke :30 rest between
Recovery Set 3: 10 minute recovery swim alternate 4- backstroke, 4- free
~4,800-5,500 yards
