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
10/30/2019
Warm Up:
300 swim
100 kick
100 drill
100 buoy
100 choice
Pre-Set:
2x100 or 75 choice on 1:50
2x100 or 75 choice, free x 25 on 1:45
2x100 or 75 (75 free 25 choice) on 1:40
2x100 or 75 free on 1:35
Main Set:
2x300 or 275 or 250 or 225 or 200 Swim Snorkel on 4:45
4x75 or 50 Buoy Only on 1:15
2x200 or 175 or 150 or 125 Snorkel and Paddles on 3:05
4x75 or 50 Buoy Only on 1:15
2x100 or 75 or 50 Swim Snorkel on 1:35
4x75 or 50 Buoy Only on 1:15
Post Set with Fins:
6x25 on :30 12.5 sprint 12.5 ez - work on breakout and 3-4 fast strokes
6x25 on :30 12.5 ez 12.5 sprint - work on fast finish no breath flags to wall (Fl or Fr)
6x25 on :40 backstroke - minimum of 8 dolphin kicks underwater
Recovery:
4x100 or 75 on 1:50 ez choice
4450 yards
10/31/2019
Warm Up:
600 choice
Pre-Set:
4x75 or 50 Choice, Free, Choice x25 on 1:20
4x75 or 50 Free, Choice, Free x25 on 1:15
Main Set:
3 Times Through:
2x150 or 125 or 100 or 75 Swim Snorkel on 2:20, 2:15, 2:10 (interval gets faster each round)
2x100 or 75 or 50 Swim Snorkel & Paddles on 1:35, 1:30, 1:25
4x50 or 25 Swim Snorkel on :50, :45, :40
1x300 or 250 Kick Snorkel, Board, & Fins on 6:00, 6:00, 6:00 (includes the rest between rounds)
Recovery:
4 x 100 or 75 or 50 choice on 1:45
4300 yards
11/2/2019 (practice cancelled on 11/1 due to pool closure) - Outdoor Pool 2 hours
Warm Up:
250 Swim, 150 Drill, 100 kick, 100 Buoy, 100 Choice
Pre-Set:
2x150 or 125 or 100 - 50 Free, 50 Choice, 50 Free on 2:30
4x50 or 25 Free Descend 1-4 on :50
8x25 Choice Build on :30
Main Set:
2x50 or 25 Swim Free on :50
2x100 or 75 or 50 Snorkel Free 1:35
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x250 or 225 or 200 or 175 or 150 or 125 Swim Free 4:00
2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
2x100 or 75 or 50 Snorkel 1:35
2x50 or 25 Swim Free :50
Kick Set:
8 x 75 or 50 kick backstroke with fins - min 4 dolphin kicks off each wall on 1:20
4 x 100 or 75 kick fins snorkel and board on 1:45
Recovery:
6x50 or 25 choice on :50
6x50 or 25 choice on :55
6x50 or 25 choice on 1:00
1x200 ez
6000 Yards
Monday 11/4/2019
Warm Up:
300 Swim Choice
200 Buoy Only
150 drill choice
150 kick choice
Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 choice on 1:50
2x100 or 75 or 50 Free on 1:40
Main Set:
4x150 or 125 or 100 or 125 swim free (fins optional) on 2:15
6x50 or 25 choice, free x25 on 1:00
4x100 or 75 or 50 paddles & snorkel (fins optional) on 1:25
6x50 or 25 choice, free x25 on 1:00
4x50 or 25 Paddles & Buoy (or fins) on :40
6x50 or 25 on choice, free x25 on 1:00
Post Set: (fins optional)
24x25 (6 rounds): 1-ez, 2-12.5 sprint 12.5 ez work pushoff and breakout), 3- ez, 4-12.5 ez 12.5 sprint (work finish) on :30
Recovery:
200 ez
4500 yards
11/5/2019
Warm Up: 400 Swim Choice, 100 Pull Buoy, 100 Drill, 100 kick
Pre-Set: all with snorkel
6x75 or 50 free right paddle left fin on 1:15
6x75 or 50 free left paddle right fin on 1:15
6x75 or 50 free paddles & fins on 1:15
Main Set:
4x125 or 100 or 75 Free on 2:00
2x50 or 25 EZ Choice on 1:10
4x125 or 100 or 75 Free Buoy Only on 1:50
2x50 or 25 ez on 1:10
4x125 or 100 or 75 Free Paddles & Buoy on 1:40
2x50 ez on 1:10
Recovery: 350 ez
4200 Yards
11/6/2019
Warm Up/Pre-Set:
1x500 or 450 or 400 Swim on 8:30
1x400 or 350 or 300 Buoy on 6:40
1x300 or 250 or 200 Paddles & Snorkel on 5:00
1x200 or 150 or 100 Paddles & Buoy on 3:20
1x100 or 50 Swim on 1:40
Kick Set with Fins:
1x200 or 150 Board & Snorkel on 3:30
2x100 or 75 Backstroke 4 dolphin kicks off each wall on 1:45
4x50 or 25 Board & Snorkel on :50
8x25 backstroke 6 dolphin kicks off each wall on :30
200 ez swim choice
Main Set:
1x500 or 450 or 400 Swim on 7:30
1x400 or 350 or 300 Buoy on 6:00
1x300 or 250 or 200 Paddles & Snorkel on 4:30
1x200 or 150 or 100 Paddles & Buoy on 3:00
1x100 or 50 Swim on 1:30
Recovery:
8x50 or 25 Choice on 1:00
4400 Yards
11/11/2019
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy
Pre Set:
6x50 or 25 Swim DPS - GOLF on 1:00
6x50 or 25 Choice, Free x25 on :55
6x50 or 25 Free DPS on :50
Main Set:
2x200 or 175 or 150 Swim on 3:10
4x25 Choice on :30
2x150 or 125 or 100 Paddles & Snorkel on 2:15
4x25 Choice on :30
2x100 or 75 or 50 Paddles & Buoy on 1:25
4x25 Choice on :30
2x75 or 50 choice of equipment on 1:00
4x25 Choice on :30
2x50 or 25 choice of equipment on :37.5
4x25 Choice on :30
Kick Set:
6x150 or 125 or 100 Kick Fins Backstroke 4 dolphin kicks off each wall on 2:30
150 Recovery Choice EZ
4500 Yards
11/18/2019
Warm Up: 200 Swim, 100 Choice, 150 Swim, 100 drill, 100 Swim, 100 kick, 50 Swim
Pre-Set:
4x100 or 75 IM on 2:00
4x100 or 75 Free on 1:40
4x100 or 75 IM on 1:50
Main Set:
1x400 or 350 or 300 or 250 Swim Snorkel on 6:00
2x125 or 100 or 75 Paddles & Snorkel on 1:40
1x250 or 200 kick with fins on 5:00
2x200 or 175 or 150 or 125 Swim Snorkel on 3:00
2x125 or 100 or 75 Paddles Only on 1:35
1x250 or 200 kick with fins on 5:00
4x100 or 75 or 50 Swim Snorkel on 1:30
2x125 or 100 or 75 Paddles & Buoy on 1:30
1x250 or 200 kick with fins on 5:00
100 EZ Recovery Choice
4800 Yards
11/19/2019
Warm Up: 150 Swim, 100 Choice, 150 Swim, 100 kick, 150 Swim, 100 Drill, 150 Swim
Pre-Set:
2x Through-
6x50 Choice on 1:00
6x50 Free on :50
Main Set:
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Buoy Only on 1:25
1 min rest
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Paddles Only on 1:20
1 min rest
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Paddles & Buoy on 1:15
6x50 Choice Recovery on :55
4500 Yards
Wednesday - 11/20/2019
USMS Fall Fitness Challenge - 1650 for time - see pace chart handout
Warm Up:
400 Swim
100 Choice
100 Drill
100 kick
100 Pull Buoy Only
4x100 or 75 or 50 Swim DPS on 1:40
4 x 50 or 25 Swim hold goal 1650 pace on :50
100 easy choice
Partner up with someone for your 1650 for time - one swims, one counts and times
1x1650 for time
400 or 350 or 300 or 250 or 200 recovery post 1650 AND pre 1650 for 2nd heat
3550 Total Yards
