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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
  • 5/21/2020 Warm Up: 200 swim, 200 drill, 200 swim, 100 kick, 200 pull, 100 scull Pre-Set: 10x100 or 75 or 50 - 50 choice+50 free on 1:40 4x50 or 25 free on :45 100 ez choice Kick Set: 8x100 or 75 or 50 kick with fins, snorkel, and board on 1:45 Main Set: 4x300 or 275 or 250 or 225 or 200 or 175 or 150 on 4:25 1- swim snorkel 2- buoy 3- paddles 4- paddles & buoy recovery set: 8x50 choice on 1:00 4700 yards
  • 5/23/2020 Warm up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 im, 100 choice Pre-Set: 4x100 or 75 or 50 free on 1:40 4x100 or 75 or 50 choice on 1:40 2x100 or 75 or 50 free on 1:35 2x100 or 75 or 50 choice on 1:35 100 ez choice Main Set: 2 x through - 2x250 or 225 or 200 or 175 or 150 or 125 free snorkel on 3:45 4x100 or 75 or 50 free swim choice of equipment on 1:25 6x50 or 25 choice on 1:00 4700 yards
  • 5/26/2020 Warm Up: 300 swim, 100 kick, 300 swim, 100 drill, 100 buoy, 100 scull Pre-Set: 2x200 -> 100 - 50 free, 50 choice, 50 free, 50 choice on 3:20 2x100 -> 50 - IM on 1:45 2x200 ->100 free on 3:10 100 ez choice Kick Set: with fins, snorkel, and board 4x200 -> 100 - alt 50 kick, 50 swim free on 3:30 Main Set: 1x300 -> 150 free with snorkel on 4:30 2x100 -> 50 free with paddles and snorkel on 1:25 2x100 -> 50 ez choice on 2:00 1x300 -> 150 free swim on 4:30 2x100 -> 50 paddles & buoy on 1:20 4x100 -> 50 ez choice on 1:55 4500 yards
  • 5/27/2020 Warm Up: 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 200 choice Pre-Set: 4x100 -> 50 choice on 1:45 1x400 -> 200 free DPS on 6:20 4x100 -> 50 choice on 1:45 Main Set: 2x Through 1x500 -> 300 Free Swim on 7:20 2x100 -> 50 ez choice on 1:55 2x100 -> 50 paddles & buoy on 1:20 2x100 -> 50 ez choice on 1:55 Recovery - 200 drill, swim x50s 4600 yards
  • 5/28/2020 warm up: 400 swim, 100 drill, 100 kick, 100 scull, 100 buoy, 200 choice pre-set: 4x150 -> 50 free on 2:20 4x100 -> 50 im on 1:50 100 ez choice kick set: 2x through with fins, snorkel, and board 2x200 -> 100 kick on 3:30 1x100 -> 50 swim with fins & snorkel on 1:30 main set: 2x400 -> 250 free with snorkel on 6:00 1x200 -> 100 free with buoy on 2:50 3x100 -> 50 choice ez on 2:00 4400 yards
  • 5/29/2020 warm up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice pre-set: 2x150 -> 100 - 50 choice, 50 free, 50 choice on 2:40 2x100 -> 50 free on 1:35 2x150 -> 100 - 50 free, 50 choice, 50 free on 2:25 100 ez choice main set: 3x through 2x250 ->150 free snorkel on 3:45 2x100 -> 50 free choice of equip by round - 1-1:25, 2-1:20, 3-1:15 2x100 -> 50 choice ez on 2:00 4600 yards
  • 5/30/2020 warm up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice, 100 buoy pre-set: 8x100 -> 50 - 50 free, 50 choice descend 1-4x2 on 1:40 100 ez choice main set: 2x through 1x400 -> 200 swim free on 6:15 1x300 -> 150 free buoy on 4:30 1x200 -> 100 free paddles on 2:50 1x100 -> 50 free paddles & buoy on 1:20 4x100 -> 50 ez choice on 1:55 4700 yards
  • 6/1 Warm up: 300 swim, 100 drill, 300 swim, 100 kick, 200 buoy Pre-set: 6x100 -> 50 odd IM even choice On 1:45 4x150 -> 100 - 50 free, 50 choice, 50 free on 2:25 100 ez choice Kick Set: Fins snorkel and board 4x250 -> 150 - 50 kick, 50 swim, 50 kick, 50 swim, 50 kick on 4:10 Main Set: 2x through 1x300 -> 150 swim snorkel on 4:30 1x200 -> 100 paddles on 2:45 1x100 -> 50 ez choice on 2:00 200 ez choice alt 50 drill, 50 swim 4700 yards
  • 6/2 Warm Up: 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 buoy, 100 scull Pre-Set: 2x200 -> 100 free buoy on 3:10 2x100 -> 50 choice on 1:50 2x150 -> 100 - 50 choice, 50 free, 50 choice on 2:30 100 choice ez Main Set: 2x250 -> 150 free on 3:40 2x150 -> 100 paddles on 2:10 2x50 sprint choice on 1:30 2x100 -> 50 ez choice on 2:00 3x200 -> 100 free on 2:55 3x100 -> 50 buoy on 1:25 3x50 choice sprint on 1:30 50 ez choice 4x100 -> 50 ez choice on 1:55 4600 yards
  • 6/3 Warm Up: 400 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice Pre-Set: 6x150 -> 100 - odd 100 IM 50 free, even 50 choice, 50 free, 50 choice all on 2:30 100 ez choice Kick Set: fins 6x100 -> 50 kick backstroke streamlined on 1:50 3x100 -> 50 kick fins snorkel and board on 1:40 100 ez choice Main set: 1x400 -> 200 free snorkel on 6:00 2x100 -> 50 free buoy on 1:20 1x100 -> 50 ez choice on 2:00 2x100 -> 50 free paddles on 1:15 1x100 -> 50 ez choice on 2:00 2x100 -> 50 paddles & buoy on 1:10 1x100 -> 50 ez choice on 2:00 200 ez choice 4500 yards