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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
  • 6/18/2020 warm up - 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy, 100 scull pre-set: 1x400 -> 200 - 100 IM, 100 free, 100 IM, 100 free on 6:45 2x200 -> 50 choice on 3:30 4x100 -> free on 1:35 100 ez choice Main Set: 1x500->250 free on 7:30 1x400 -> 200 snorkel on 5:40 2x100 -> 50 ez choice on 1:55 1x300 -> 150 buoy on 4:00 1x200 -> paddles & buoy on 2:30 2x100 -> 50 ez choice on 1:55 1x100 -> 50 choice of equipment on 1:10 3x100 ->50 ez choice on 1:55
  • 6/19/2020 warm up - 300 swim, 200 drill, 300 swim, 200 choice pre-set: 3x300 -> 150 - 100 choice, 100 free, 100 choice on 5:00 100 ez choice kick set: fins 4x100 -> 50 kick backstroke streamline on 1:45 4x150 -> 100 50 kick, 50 swim, 50 kick on 2:30 100 ez choice Main Set: 1x500 -> 250 swim snorkel on 7:15 2x250 -> 150 Buoy on 3:30 5x100 -> 50 paddles on 1:20 200 ez choice 4800 yards
  • 6/20/20 Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy, 100 scull Pre-Set: 2x200->100 Free on 3:15 2x150-> 100 choice on 2:30 2x100->50 IM on 1:50 100 ez choice Main Set: 1x600-> 300 free on 8:45 1x500-> 250 snorkel on 7:15 2x100->50 choice on 1:55 1x400-> 200 buoy on 5:45 1x300-> 150 paddles on 4:15 1x200-> 100 Swim on 2:45 2x100 ->50 ez choice on 1:55 1x100 ->50 choice of equip 1:15 2x100 ->50 ez choice on 2:00 4700 yards
  • 6/29/2020 Warm Up: 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 buoy, 100 scull Pre-Set: 4x200 ->100 - 50 choice, 50 free, 100 IM on 3:40 4x100 ->50 50 choice, 50 free on 1:40 100 ez choice Main Set: 1x600->300 snorkel on 9:00 1x100 ez choice on 1:55 2x300 ->150 1-swim, 2- buoy on 4:15 1x100 ez choice on 1:55 4x150 -> 100 1- swim, 2-paddles, 3-paddles & snorkel, 4-paddles & buoy on 2:00 200 ez choice 4500 yards
  • 6/30/2020 warm up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 buoy, 100 choice pre-set: 4x150->100 50 choice, 50 free, 50 choice on 2:30 2x100->50 free on 1:35 4x50 - 25 sprint, 25 ez on 1:15 100 ez choice main set: 2x through 1x300->150 snorkel on 4:15 2x100->50 - 50 choice, 50 free on 1:40 2x100->50 paddles and snorkel on 1:20 2x100->50 ez choice on 2:00 kick set: with fins, snorkel, and board 4x150->100 - 50 kick, 50 swim, 50 kick on 2:30 100 ez choice 4600 yards
  • 7/1/2020 warm up: 400 swim, 100 kick, 200 swim, 100 drill, 200 buoy pre-set: 2x300->200 - 100 IM, 100 free, 100 IM on 5:15 2x200->100 - 50 choice, 100 free, 50 choice on 3:20 2x100->50 choice on 1:40 100 ez choice main set: 4x250->150 1-swim, 2-buoy, 3-snorkel, 4-paddles & snorkel on 3:30 2x100->50 ez choice on 2:00 4x150->50 fins & snorkel work on walls on 2:00 2x100->50 ez choice on 2:00 4x50 SPRINT Free - choice of equipment on 1:30 2x100->50 ez choice on 2:00 4700 yards
  • 7/2/2020 warm up: 100 swim, 100 kick, 200 swim, 100 drill, 300 swim, 100 buoy, 100 IM pre-set: 6x100->50 50 choice, 50 free on 1:45 4x100->50 50 choice, 50 free on 1:35 100 ez choice kick set: fins, board, snorkel 5x200 ->150 - 100 kick, 100 swim on 3:15 5x100 ->50 - 50 kick, 50 swim on 1:35 100 ez choice Main Set: 2x100->50 swim on 1:20 1x100 ez choice on 2:00 2x100->50 paddles on 1:15 1x100 ez choice on 2:00 2x100 ->50 choice of equipment on 1:10 1x100 ez choice on 2:00 4600 yards
  • 7/3/2020 Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 300 swim Pre set: 5x200->100 50 free, 100 IM, 50 free on 3:30 100 ez choice Main set: 2xthrough 1x800->400 snorkel on 12:00 2x100->50 fast on 1:20 2x100->50 ez choice on 2:00 200 ez choice 4700 yards
  • 7/13/2020 Warm up: 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 scull, 100 choice Pre set: 4x150->50 - 50 choice, 50 free, 50 choice on 2:40 4x150->50 - 100 IM, 50 free on 2:30 100 ez choice Main Set:3xthrough 1x200->100 snorkel on 3:00, 2:55, 2:50 3x100->50 1-swim, 2-buoy, 3-paddles on 1:25, 1:20, 1:15 2x100->50 choice on 2:00 4400 yards
  • 7/14/2020 Warm up: 300 swim, 100 drill, 300 swim, 100 kick, 200 choice Pre set: 4x200->100 - 50 choice, 100 free, 50 choice on 3:30 100 ez choice Kick set: 4x250->150 100 kick, 50 swim, 100 kick on 4:00 100 ez choice Main set: 1x500->250 snorkel on 7:30 1x400 -> 200 buoy on 5:45 1x300 -> 150 paddles on 4:15 1x200 -> 100 paddles & buoy on 2:40 1x100->50 choice on 2:00 200 ez recovery 4700 yards