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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
  • 8/6/2020 Warm up- 500 swim, 150 drill, 150 kick, 200 choice Pre set- 4x100->50 free on 1:35 4x100->50 choice on 1:45 4x100->50 Fred on 1:30 100 ez choice Main set- 2xthrough 1x500->250 Free snorkel on 7:30 1x100->50 choice on 2:00 1x500->250 kick snorkel board fins on 8:00 1x100->50 choice on 2:00 4700 yards
  • 8/7/2020 Warm up- 400 swim, 100 drill, 300 swim, 100 kick, 100 scull Pre set- 3x400->200 alt 100 free, 100 IM on 6:30 100 ez choice Main set- 1x600->300 Free on 8:45 2x100->50 choice on 1:50 1x400->200 free snorkel on 5:40 1x200->100 free buoy on 2:45 2x100->50 choice on 1:55 4x100->50 free paddles on 1:20 2x100->50 choice on 2:00 4500 yards
  • 8/8/2020 Warm up- 200 swim, 100 kick, 200 swim, 100 drill, 200 swim, 100 buoy, 100 choice Pre set- 5x200->100 -100 free, 100 choice on 3:15 100 ez choice Kick set- Fins board snorkel 4x200->100 kick on 3:15 100 ez choice Main set: 6x250->150 1-2 swim, 3-4 buoy, 5-6 paddles & snorkel on 3:30 200 ez choice 4700 yards
  • 8/10/2020 Warm Up: 400 swim, 100 kick, 300 swim, 100 drill, 100 scull Pre Set: 6x150->50 choice, free, choice on 2:20 4x100->50 free on 1:30 100 ez choice Kick set: 5x200->150 kick,swim, kick, swim, kick x50 with fins, paddles, and snorkel on 3:10 100 ez choice Main set: 8x100->50 1-2 swim, 3-4 buoy, 5-6 paddles, 7-8 paddles & buoy on 1:25 200 ez 4500 yards
  • 8/11 Warm Up- 300 swim, 100 drill, 300 swim, 100 kick, 200 IM Pre set: 6x200->100 100 IM, 100 free on 3:20 100 ez choice Main Set: 2x through 1x600->300 free snorkel on 9:00 2x150>100 (round 1 buoy, round 2 paddles) on 2:05 2x100 choice on 2:00 200 Ez choice recovery 4700 yards
  • 8/12 Warm up- 200 swim, 100 choice, 200 swim, 100 drill, 200 swim, 100 kick, 100 scull Pre set: 3x300->150 - 100 free, 100 choice, 100 free on 5:00 100 ez choice Kick set: fins board snorkel 6x150->100 - 100 kick, 50 swim on 2:20 100 ez choice Main set: 4x400->200 1-swim, 2-snorkel, 3-snorkel & buoy, 4-snorkel & paddles 200 ez 4800 yards
  • 8/13 Warm up- 500 swim, 200 drill, 200 kick, 100 IM Pre set: 8x150->100 - 50 choice, 50 free, 50 choice on 2:30 100 ez Main set: 2xthrough 1x300->150 Free on 4:30 2x200->100 free buoy on 2:50 3x100->50 choice on 1:50 200 ez 4500 yards
  • 8/14 Warm up: 400 swim, 100 drill, 100 kick, 100 buoy, 300 swim Pre Set: 4x250->150 - 100 IM, 100 free, 50 choice on 4:10 100 ez choice Kick set: fins board snorkel 4x150->100 kick on 2:20 4x100->50 kick, swim/50 on 1:35 4x50 swim with fins only sprint on 1:30 100 ez choice Main set: 2x100->50 all out fast on 2:00 2x100->50 choice on 2:00 2x100->50 all out fast on 1:45 2x100->50 choice on 2:00 200 ez 4400 yards
  • 8/15 Warm up- 600 swim, 100 drill, 100 kick, 100 buoy, 100 scull Pre Set- 4x300->150 - 100 choice, 100 free, 100 IM on 5:10 4x100->50 free on 1:35 100 ez choice Main set: 2x500->250 free snorkel on 7:15 2x100->50 choice on 2:00 3x200->100 1-buoy, 2-paddles, 3-paddles & buoy on 2:45 2x100->50 choice on 2:00 200 ez recovery 4900 yards
  • 8/17 Warm up: 400 swim, 200 drill, 200 kick, 200 buoy Pre set: 4x150->100 free on 2:20 4x150->100 - 100 IM, 50 free on 2:30 100 ez choice Main set: 2x400->200 Free Swim on 6:00 2x300->150 Free buoy on 4:25 2x200->100 Free paddles on 2:50 2x100->50 choice on 2:00 200 ez recovery 4500 yards