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
4/29/2020 Open Water Swim - Bayou St. John
400 warm up choice (dock to bridge behind church and back to dock)
900 swim free - group socially distanced swim to 1st bridge
600 swim free - group socially distanced swim 1st bridge to 2nd bridge
600 swim free - group socially distanced swim 2nd bridge back to 1st bridge
900 swim fast - back to dock
400 swim choice no free - dock to church and back
500 swim free easy (use stroke count - dock towards 1st bridge then back - 15 strokes per 25 = 300 strokes or 150 each way)
4300 meters
5/16/2020 - I AM EXCITED TO ANNOUNCE THAT RIPTIDE MASTERS WILL BE STARTING BACK UP ON MONDAY MORNING, MAY 18TH. You should have received an email from "Joe Fritscher" to join our group at www.signupgenius.com. Attendance at our workouts will require a "reservation" in advance on this site, as we have limited space available in each workout due to city and state regulations. Additionally, this site will also serve as our contact tracing center. If you did not receive an email with links to our workout sign-up page, please contact me at riptideswimmingnola@gmail. Only scheduled participants will be eligible to participate in our workouts. No drop-in visitors will be permitted in our workouts until further notice (per city and facility regulations). Thank you for your understanding and cooperation.
Coach Aaron & Coach Joe
5/18/2020 FIRST WORKOUT BACK AFTER COVID-19 BREAK
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 IM, 100 Pull Buoy Only, 100 scull
Pre-Set:
6x50 or 25 free on 1:00
4x50 or 25 choice on :55
2x50 or 25 free on :50
2x50 or 25 choice on :50
4x50 or 25 free on :55
6x50 or 25 choice on 1:00
Main Set:
4x100 or 75 or 50 free paddles on 1:35
4x150 or 125 or 100 or 75 free buoy on 2:20
4x200 or 175 or 150 or 125 or 100 free snorkel 3:00
Recovery Set:
8x50 or 25 choice no free on 1:00
4400 yards
5/19/2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 pull, 100 choice
Pre-Set:
2x100 or 75 or 50 choice on 1:45
2x150 or 125 or 100 or 75 free on 2:30
2x200 or 175 or 150 or 125 or 100 - 100 IM + 100 choice no free - 3:30
4x50 or 25 free on :50
Kick/Drill Set: with fins, board, and snorkel
6x150 or 125 or 100 - 50 kick+50 swim+50 kick on 2:30
Main Set:
8x150 or 125 or 100 or 75 free on 2:15
1-2 swim
3-4 snorkel
5-6 buoy
7-8 paddles
Recovery Set:
3x100 or 75 or 50 choice on 2:00
4500 yards
5/20/2020
Warm Up: 400 swim, 100 kick, 100 drill, 100 scull, 200 IM, 100 choice
Pre-set:
4x50 or 25 choice on 1:00
4x100 or 75 or 50 free on 1:35
4x50 or 25 choice on :55
4x100 or 75 or 50 free on 1:30
Main Set:
2x through-
2x250 or 225 or 200 or 175 or 150 or 125 free on 3:45
4x50 or 25 choice no free on 1:00
2x100 or 75 or 50 free choice of equipment on 1:25
4x50 or 25 choice no free on 1:00
200 recovery
4600 yards
