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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
  • 6/4 Warm Up: 200 swim, 200 buoy, 100 kick, 200 swim, 200 drill, 100 scull Pre-Set: 3x200 -> 100 - 50 choice, 100 free, 50 choice on 3:20 3x100 -> 50 - IM on 1:50 100 ez choice Main Set: 4x150 -> 100 free on 2:20 2x100 -> 50 ez choice on 1:55 4x150 -> 100 buoy on 2:15 2x100 -> 50 Ez choice 1:55 4x150 -> 100 paddles on 2:10 2x100 -> 50 ez choice on 1:55 4400 yards
  • 6/5 Warm Up: 100 swim, 100 kick, 200 swim, 200 drill, 300 swim, 100 choice Pre-Set: 2x200->100 free on 3:15 2x150-> 100 choice on 2:30 2x100->50 free on 1:35 100 ez choice Kick Set: fins board snorkel 4x200 -> 150 - 100 kick, 50 swim, 50 kick on 3:15 100 ez choice Main set: 2x300->150 free snorkel on 4:30 2x200 -> 100 paddles & snorkel on 2:55 2x100 -> 50 ez choice on 2:00 2x100-> 50 swim on 1:20 4x100->50 ez choice 1:55 4600 yards
  • 6/8/2020 Warm Up - 200 swim, 100 kick, 200 swim, 100 drill, 200 swim ,100 buoy, 100 choice Pre-Set: 4x150 -> 100 choice on 2:30 4x100 -> 50 free on 1:35 100 ez choice Main Set: 2x through 1x400 -> 200 swim snorkel on 6:10 2x200 ->100 buoy on 2:55 1x100 ->50 ez choice on 2:00 2x100 -> 50 paddles on 1:15 1x100->50 ez choice on 2:00 Recovery: 200 ez choice 4700 yards
  • 6/9/2020 Warm Up - 400 swim, 100 kick, 200 swim, 100 drill, 200 IM - 25 drill, 25 swim Pre- Set: 3x200 ->100 100 IM, 100 free on 3:15 4x100 -> 50 50 choice, 50 free on 1:35 100 ez choice Kick Set: with fins, snorkel, and board 3x300 ->200 - 100 kick, 100 swim, 100 kick on 5:00 100 ez choice Main Set: 5x250 -> 150 1-swim on 4:00 2-snorkel on 3:50 3-buoy on 3:40 4-paddles on 3:30 5-paddles & buoy on 3:20 250 ez choice 4600 yards
  • 6/10/2020 warm up - 100 swim, 100 drill, 200 swim, 100 kick, 300 swim, 100 scull, 100 buoy pre-set: 4x100 -> 50 swim free on 1:40 4x100 -> 50 choice on 1:40 4x100 ->50 free on 1:30 100 ez choice main set: 2x300 -> 150 swim free on 4:20, 4:10 2x100 -> 50 IM on 1:45, 145 2x100 -> 50 ez choice on 2:00, 2:00 200 ez choice 4500 yards
  • 6/11/2020 warm up - 500 swim, 100 kick, 200 swim, 100 drill, 100 scull pre-set: 2x200->100 free on 3:10 2x150->50 choice on 2:35 2x100 ->50 ez choice on 2:00 kick set: fins 4x100 ->50 kick streamline backstroke work walls - 1:45 4x100 ->50 kick free with board and snorkel on 1:40 4x100 -> 50 50 kick, 50 swim with fins and snorkel on 1:35 100 ez choice Main Set: 2x150 ->50 swim snorkel on 2:05 1x100 ->50 ez choice on 1:55 2x150 - > 50 paddles & snorkel on 2:00 1x100 -> 50 ez choice on 1:55 2x150-> 50 buoy on 1:55 1x100 -> 50 ez choice on 1:55 200 ez choice 4600 yards
  • 6/12/2020 warm up - 1000 mix up your choice pre-set: 8x100 ->50 odd- choice, even-IM on 1:50 4x100 -> 50 free on 1:35 100 ez choice main set: 2x400 -> 200 swim snorkel on 6:00 2x100 -> 50 ez choice on 1:55 2x300 -> 150 buoy on 4:15 2x100 -> 50 ez choice on 1:55 2x200 -> 100 paddles & buoy on 2:40 2x100 -> 50 ez choice on 1:55 200 ez choice 4800 yards
  • 6/15/2020 warm up - 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 scull, 100 buoy pre-set: 2x100 ->50 choice on 2:00 2x100 ->50 free on 1:40 2x100 ->50 choice on 1:55 2x100 ->50 free on 1:35 2x100 ->50 choice on 1:50 2x100 ->50 free on 1:30 2x100 ->50 choice on 1:45 100 ez choice kick set: fins, board, and snorkel 6x150->50 - 50 kick, 50 swim, 50 kick on 2:30 100 ez choice main set: 3x100->50 free on 1:20 2x100 ->50 ez choice on 2:00 3x100->50 free on 1:15 2x100->50 ez choice on 2:00 4500 yards
  • 6/16/2020 Warm Up: 400 swim, 100 kick, 200 swim, 100 drill, 200 choice Pre-Set: 4x250 -> 150 - 100 free, 50 choice, 100 im on 4:20 100 ez choice Main Set: 2x400 ->200 snorkel on 6:00 2x100 -> 50 ez choice on 2:00 2x300 -> 100 buoy on 4:15 2x100 -> 50 ez choice on 2:00 2x200 ->100 paddles on 1:20 4x100 ->50 ez choice on 1:55 4700 yards
  • 6/17/2020 Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice Pre-Set: 2x150 ->50 - free on 2:30 2x150 - > 50 choice on 2:30 2x150 -> 50 free on 2:20 2x150 ->50 100 IM, 50 free on 2:40 100 ez choice kick set: fins, board, snorkel 4x250 -> 150 - 50 kick, 50 swim, 50 kick, 50 swim, 50 swim on 4:00 100 ez choice main set: 2x through 1x200->100 free on 2:55. 2:50 2x100 -> 50 IM on 1:55, 1:50 1x100 -> 50 ez choice on 1:55, 1:55 200 ez choice 4,600 yards