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
8/20
Warm up- 200 swim, 200 kick, 200 swim, 200 drill, 200 buoy
Pre set:
4x300->200 -Alt 100 choice, 50 free on 5:00
100 ez choice
Kick set: fins board snorkel
3x300->200 alt 100 kick, 50 swim on 5:00
100 ez choice
Main set:
1x300->200 Free snorkel on 4:30
2x100->50 Free FAST on 1:20
2x100->50 ez choice on 2:00
2x100->50 Free FAST on 1:20
2x100-> to ez choice on 2:00
200 ez choice
4600 yards
8/21
Warm up- 400 swim, 300 drill, 200 kick, 100 choice
Pre set-
4x250->150 alt 100IM, 50 Free, 100 choice on 4:15
100 ez choice
Main set: 2xthrough
1x500->300 Free snorkel on 7:15
1x400->250 Free buoy on 5:45
2x100->50 ez choice on 2:00
200 ez
4500 yards
8/22
Warm up- 250 swim, 250 drill, 250 kick, 250 buoy
Pre set-
6x200->150 - 100 IM, 50 Free, 50 choice on 3:15
100 ez choice
Kick set- fins board snorkel
3x200->150 kick on 3:15
4x150->100 50 kick, 50 swim, 50 kick on 2:20
100 ez choice
Main set:
1x300->200 Free snorkel on 4:30
4x50 all out sprint choice on 1:30
2x100->50 ez choice on 2:00
4x50 all out sprint choice on 1:30
2x100->50 ez choice on 2:00
4700 yards
11/18/2020
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 200 IM drill
Pre-Set:
6x150->100 on 2:25
Odds- choice, free, choice x50
Evens- free, choice, free x50
100 ez choice on 2:00
Kick/swim set with fins, snorkel, and board:
3x300->200 - 100 kick, 100 swim, 100 kick on 4:45
100 ez choice
Main set:
1x550->300 free snorkel on 7:30
2x100 -> 50 IM on 1:45
1x100->50 ez choice on 2:00
2x275->150 free paddles & buoy on 3:45
4x50->25 1-fl/BA, 2-BA/br, 3-br/fr, 4-choice on :55
1x100->50 ez choice on 2:00
100 ez recovery
4800 yards
11/19/2020
Warm up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 200 buoy
Pre set:
12x50->25 choice, freex25 on :55
4x100->50 free on 1:35
100 ez choice
Main set: 2xthrough
1x300->150 free snorkel on 4:30
2x125 free buoy on 1:50
2x100->50 ez choice on 1:55
2x125->75 free paddles on 1:45
2x100 ->50 ez choice on 1:55
8x25 - 12.5 sprint, 12.5 ez - work breakout! All choice On :30
100 ez choice
4,800 Yards
11/20/2020
Warm up: 400 swim, 100 kick, 400 swim, 100 drill
Pre-set:
4x250->150 100 IM, 50 free, 100 choice on 4:15
100 ez choice
Kick set:
12x75->50 kick backstroke with fins 1:20
100 ez choice
Main set:
1x800->400 free on 11:00
1x100 ez choice on 2:00
2x200->100 free buoy on 2:55
1x100 ez choice on 2:00
2x100->100 free choice of equipment on 1:20
1x100 ez choice on 2:00
4,800 yards
