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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
  • 7/22/20 Warm up: 100 swim, 100 drill, 100 kick, 200 swim, 100 drill, 100 kick, 300 swim Pre set: 1x300->150 - 100 Im, 100 free, 100 choice on 5:15 2x200->100 - 50 choice, 100 free, 50 choice on 3:20 3x100->50 IM on 1:50 100 ez choice Main set: 1x500->250 snorkel on 7:30 2x200->100 buoy on 2:50 2x100->50 choice on 2:00 1x500->250 snorkel on 7:15 2x200->100 paddles and snorkel on 2:45 2x100->50 choice on 2:00 200 ez choice 4500 yards
  • 7/27/2020 Warm Up- 300 Swim, 100 drill, 300 swim, 100 kick, 100 buoy, 100 choice Pre Set: 4x200->100 - 100 free, 100 choice on 3:20 100 ez choice Main Set: 2x300->150 free snorkel on 4:30 1x100 ->50 choice on 1:55 3x200->100 free 1-swim, 2-buoy, 3-paddles on 2:50 2x100->50 choice on 1:55 4x150->100 free 1-swim, 2-snorkel, 3-snorkel and buoy, 4-snorkel and paddles on 2:05 3x100->50 choice on 1:55 200 ez choice 4500 yards
  • 7/28/2020 Warm up- 200 Swim, 200 buoy, 200 swim, 200 drill, 100 kick, 100 scull Pre-set: 1x300->150 Swim free on 4:45 4x100->50 IM on 1:50 1x300->150 Swim free on 4:45 100 ez choice Kick set: fins, board, snorkel 4x250->150 - alt 50 kick, 50 swim on 4:00 100 ez choice Main set: 2xthrough 1x200->100 free on 3:00 2x100->50 free buoy on 1:25 1x100 -> 50 choice on 2:00 2x100->50 free paddles on 1:20 200 ez choice 4700 yards
  • 7/29/2020 Warm up- 500 Swim, 100 kick, 200 drill, 200 buoy Pre-set: 6x150->50 - 75 choice 75 free 100 ez choice Main set: 1x500->250 snorkel on 7:30 2x100->50 buoy on 1:25 2x100->50 choice on 2:00 4x50 All our sprint choice on 1:30 2x100->50 choice on 2:00 4600 yards
  • 7/30/2020 Warm up- 1000 choice Pre-set: 4x200->100 - 100im, 100 free on 3:20 100 ez choice Kick set- fins, board, and snorkel 4x300->200 - 100 kick, 100 swim, 100 kick on 4:45 4x100->50 - 50 kick, 50 swim on 1:25 100 ez choice Main set: 2x500->250 - 1-snorkel, 2-buoy #2 is faster than 1 - on 7:20 200 ez choice 4700 yards
  • 7/31/2020 Warm up- 400 Swim, 100 kick, 300 swim, 100 drill, 100 IM Pre-Set: 4x250->150 - 75 free, 100 im, 75free on 4:10 100 ez choice Main set: 3xthrough 1x300->150 Swim on 4:30 3x100->50 buoy on 1:25 2x100 choice on 1:55 4500 yards
  • 8/1/2020 Warm up- 200 Swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 buoy, 100 choice Pre-set: 2xthrough 1x200->100 - choice on 3:20 2x100->50 free on 1:30 1x100->50 ez choice on 2:00 Kick set: fins, board, snorkel 8x150->100 - 100 kick, 50 swim on 2:25 100 ez choice Main set: 5x200->100 free (1-2 swim, 3-buoy, 4-paddles, 5-paddles & buoy) on 2:50 200 ez choice 4500 yards
  • 8/3/2020 Warm up- 400 swim, 100 kick, 100 drill, 200 buoy, 200 choice Pre set: 5x200->100 - 100 IM, 100 free on 3:20 100 ez choice Main set: 2x300->150 free snorkel on 4:20 2x100 ->50 choice on 1:55 2x200->100 FreE buoy on 2:45 2x100->50 choice on 1:50 2x100->50 Free paddles on 1:20 2x100->50 choice on 1:45 2x300->150 free snorkel on 4:20 2x100->50 choice on 2:00 4700 yards
  • 8/4/2020 Warm up- 300 swim, 100 kick, 300 swim, 100 drill, 200 swim Pre set- 1x200->100 free on 3:15 2x100->50 choice on 1:45 1x200->100 free on 3:05 2x100->50 choice on 1:40 1x200->100 IM on 3:30 100 ez choice Kick set: fins board and snorkel 4x250-> 150 - 100kick, 50 swim, 100 kick on 4:00 100 ez choice Main set: 3x400->200 1-swim, 2-buoy, 3-paddles on 5:40 200 ez choice 4600 yards
  • 8/5/2020 Warm up- 200 swim, 200 drill, 200 swim, 200 kick, 200 swim Pre set- 3x300->150 - 100 choice, 100 free, 100 IM on 5:00 100 ez choice Main set- 1x400->200 free snorkel on 6:00 2x200->100 Fred buoy on 2:50 4x100->50 free paddles on 1:20 4x100->50 ez choice on 1:55 1x400->200 drew snorkel on 6:00 300 ez choice 4300 yards