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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
  • 7/15/2020 Warm up: 400 swim, 100 kick, 200 swim, 100 drill, 100 buoy, 100 scull Pre-set: 6x100-> 50 - 50 choice, 50 free on 1:40 4x100->50 IM on 1:45 100 ez choice Main set: 4x400->100 on 5:45 1-swim, 2-buoy, 3-snorkel, 4-paddles & snorkel 4x100 ->50 choice on 2:00 4x100->50 free on 1:20 200 ez choice 4700 yards
  • 7/16/2020 Warm up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 scull, 100 choice Pre-set: 4x150->50 choice on 2:30 4x100->50 free on 1:35 100 ez choice Main set:3xthrough 1x300->150 snorkel on 4:30 3x100->50 1-buoy, 2-paddles, 3-paddles and snorkel on 1:25 2x100-> 50 choice on 2:00 4500 yards
  • 7/17/2020 Warm up: 500 swim, 100 drill, 100 kick, 200 buoy, 100 choice Pre set: 4x250->150 - 50 choice, 50 free, 50 choice, 50 free, 50 choice on 4:15 100 ez choice Kick set: fins, snorkel, board 6x150->100 - 50 kick, 50 swim, 50 kick on 2:25 100 ez choice Main set: 4x300->150 1-swim, 2-buoy, 3-snorkel 4-paddles on 4:15 200 ez choice 4500 yards
  • 7/18/2020 Warm up: 400 swim, 100 kick, 300 swim, 100 drill, 100 choice Pre-set: 10x100->50 -50 free, 50 choice on 1:45 100 ez choice Main set: 2x through 2x250->100 snorkel on 3:45 2x150->100 buoy on 2:00 4x100-> 50 ez choice on 1:55 4500 yards
  • 7/23/20 Warm up: 400 swim, 100 drill, 200 swim, 100 kick, 200 choice Pre set: 5x200->100 alt 50 free, 50 choice on 3:30 100 ez choice Kick set: fins board snorkel 2x300->200 100 kick, 100 swim, 100 kick On 5:00 2x200-> 100 backstroke - alt 50 kick, 50 swim on 3:30 100 ez choice Main set: 1x600->300 free 9:00 6x50 choice all our sprint for time on 1:30 4x100->50 free snorkel on 1:40 4500 yards
  • 7/24/20 Warm up: 600 swim, 100 kick, 100 drill, 100 buoy, 100 Choice Pre set: 1x400->200 - 100 free, 100 choice, 100 free, 100 IM on 6:45 2x200->100 - free distance per stroke on 3:15 4x100->50 choice on 1:45 100 ez choice Main set: 2x400->200 Free on 5:50 2x100->50 choice on 2:00 2x400->200 1-buoy, 2-paddles on 5:40 2x100->50 choice on 2:00 300 ez choice 4600 yards
  • 7/25/20 Warm up: 300 swim, 100 drill, 300 swim, 100 kick, 200 choice Pre set: 4x100->50 free on 1:45 4x100->50 choice on 1.40 4x100->50 Fred on 1:35 100 ez choice Kick set: fins, board, snorkel 3x300->200 - 200 kick, 100 swim on 4:50 100 ez choice Main set: 2x200->100 free on 3:00 1x100->50 choice on 2:00 4x100->50 paddles & buoy on 1:20 1x100->50 choice on 2:00 200 ez choice 4700 yards
  • 7/19/20 Warm up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 200 buoy Pre set: 4x250->100 - 100 im, 100 free, 50 choice on 4:15 100 ez choice Kick set: fins, board, snorkel 3x300->200 - 100kick, 100 swim, 100 kick on 4:40 100 ez choice Main set: 1x400->200 free snorkel on 5:45 1x100->50 choice on 2:00 2x200->100 buoy on 2:40 1x100->50 choice on 2:00 4x100->50 paddles & snorkel on 1:15 1x100->50 choice on 2:00 200 ez choice 4800 yards
  • 7/20/20 Warm up: 400 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy Pre set: 4x150->50 - 100 IM, 50 free on 2:40 4x150->50 - free on 2:20 100 ez choice Main set: 1x600->300 free snorkel on 8:45 2x200>150 free buoy on 5:20 2x100->50 choice on 2:00 1x600->300 free snorkel on 8:45 2x200-> 100 free paddles on 2:40 2x100->50 choice on 2:00 4700 yards
  • 7/21/20 Warm up: 500 swim, 200 im drill, 100 kick, 200 swim, 100 choice Pre set: 5x100->50 choice on 1:50 5x100->50 free on 1:35 100 ez choice Kick set: fins, board and snorkel 3x200->150 kick on 3:20 3x100->50 - 50 kick, 50 swim on 1:35 100 ez choice Main set: 3x through 1x200->100 free on 3:00, 3:00, 3:00 2x100->50 1-snorkel, 2-buoy, 3-paddles on 1:25,1:20, 1:15 1x100->50 choice on 2:00 4600 yards