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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
  • 12/2/2020 Warm Up: 400 swim, 100 IM drill, 200 buoy, 100 IM kick no board, 200 swim Pre set: 3x300->150 100 IM, 100 Free, 100 choice on 5:00 100 ez choice Kick/drill set: fins board snorkel 4x150->100 50 kick, 50 swim, 50 kick on 2:20 4x50 kick backstroke work walls 5 dolphin kicks of each wall on :50 100 ez Main set: 1x400-> free swim on 6:00 3x100->50 free buoy on 1:25 2x100 choice on 2:00 1x300->150 free snorkel on 4:25 2x100->50 free paddles & snorkel on 1:20 2x100->50 choice on 1:55 1x200->100 free swim on 2:50 1x100->50 free paddles on 1:15 200 ez recovery 5,000 SCY
  • 12/3/2020 Warm up: 200 swim, 100 drill choice, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice Pre-set: 1x400->200 alt 100 choice, 100 free x2 on 6:45 1x300->150 100 IM, 100 free, 100 choice on 5:15 1x200->100 free on 3:10 1x100->50 choice on 1:45 100 ez choice Main Set: 2x through 2x250->100 free snorkel on 3:20 1x100 choice on 2:00 4x150->75 free round 1- buoy, round 2- paddles on 2:00 2x100 choice on 2:00 4,900 yards
  • 12/4/2020 Warm up: 400 swim, 100 kick, 100 drill, 200 buoy, 200 swim Pre set: 1x400->200 alt 100 IM 100 free on 6:40 1x300->150 100 choice, 100 free, 100 choice on 5:00 1x200->100 100 Im 100 free on 3:20 1x100 -> 50 choice on 1:40 100 ez Main set: 2x450->250 free snorkel on 6:00 6x50->25 choice on 1:00 4x225->100 free buoy on 3:00 6x50-> 25 choice on 1:00 2x125->50 paddles on 1:30 5x50->25 choice in 1:00 5,000 SCY
  • 12/7/2020 warm up: 300 swim, 100 drill,300 swim, 100 kick, 200 Buoy pre set: 6x150 -> 100 odds 100 IM, 50 choice - evens 100 choice, 50 free all on 2:35 100 ez kick set: 4x100 fins board snorkel on 1:40 4x50 kick backstroke with fins 6 kicks off each wall on :55 100 ez main set: 2x250-> 150 free snorkel on 3:30 2x100 -> 50 choice on 1:55 2x125->75 paddles on 1:35 2x100 ->50 choice on 1:55 2x250->150 free buoy on 3:30 2x100->50 choice on 1:55 150 ez 4600 SCY
  • 12/8 warm up 400 swim, 200 drill,200 swim, 100 kick, 100 buoy pre set: 3x300 ->200 100 Im 100 free 100 choice on 5:00 100 ez main set 1x600 -> 300 free on 8:30 6x50 choice on 1:00 2x300 ->150 free buoy on 4:15 6x50 choice on 1:00 4x150-> 75 free paddles and snorkel 6x50 choice on 1:00 200 ez 4900 SCY
  • 12/10/2020 Warm up- 1000 mix Kick set: 3x150 kick, swim, kick x50 with fins backstroke - 4 kicks off ea wall on 2:30 3x150 kick, swim, kick x50 with fins board and snorkel on 2:20 100 ez Main set: 1x1000 free on 14:00 1x150 choice on 3:00 1x500 free snorkel on 6:45 1x150 choice on 3:00 1x500 free paddles and buoy on 6:30 1x150 choice on 3:00 5x100 free on 1:30 50 ez 5000 SCY
  • 12/12/2020 Warm up - 1000 mix Pre set: 3xthrough 1x 200 choice, free x50 on 3:20 1x100 IM on 1:45 1x100 free on 1:35 100 ez Kick set: 12x50 kick backstroke with fins - 6 dolphin kicks off each wall on :55 100 ez Main set: 2x through 2x225 free snorkel on 3:00 1x100 choice on 2:00 2x150 free (round 1- buoy, round 2 paddles & buoy) 1:55 2x100 choice on 2:00 5100 SCY
  • 12/15/2020 Warm up: 300 swim, 200 buoy, 100 drill, 100 kick, 300 swim Pre set: 3xthrough 1x250->150 100 IM, 50 Free, 100 choice on 3:30 2x100->50 free on 1:30 1x50->25 choice on 1:00 100 ez Kick set: 6x75->50 kick backstroke with fins on 1:20 6x25 swim backstroke with fins on :30 100 ez Main set: 2x300->150 free snorkel on 4:05 1x200-> 100 choice on 4:00 2x300->150 free buoy on 4:00 2x100->50 choice on 2:00 2x300->150 free paddles on 3:55 4x50->25 choice on 1:00 5100 SCY
  • 1/2/2021 Warm up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy, 100 choice Pre-set: 6x75->50 IM on 1:25 4x75->50 free on 1:10 6x75->50 choice on 1:20 4x75->50 free on 1:05 100 ez choice Kick set: fins 4x150->100 Backstroke kick work walls on 2:20 100 ez Main set: 2x300->200 free snorkel on 4:15 2x200->100 free buoy on 2:40 2x100->50 free paddles on 1:15 2x100->50 choice on 1:55 2x100->50 free choice of equipment on 1:10 2x100->50 choice on 1:55 200 ez 5,300 SCY
  • January 6, 2021 Warm Up: 200 swim, 200 drill, 200 pull buoy only, 200 kick, 200 choice Pre-Set: 8x125 -> 50 on 1:50 odds - 100 IM 25 free evens - alt 25 choice, 25 free 100 ez choice Main Set: 2x400->200 free on 5:40 (400=1:25, 375=1:31, 350=1:37, 325=1:45, 300=1:53, 275=2:04, 250=2:16, 225=2:31, 200=2:50) 1x100->50 choice on 2:00 2x300->150 free snorkel on 4:10 (300=1:23, 275=1:31, 250=1:40 , 225=1:51 , 200=2:05, 175=2:22, 150=2:46) 2x100 ->50 choice on 1:55 2x200->100 free buoy on 2:40 (200=1:20, 175=1:31, 150=1:47 , 125=2:08, 100=2:40) 3x100->50 choice on 1:50 2x100->50 free paddles & buoy 1:10 (100=1:15, 75=1:40, 50=2:20) 4x100->50 choice on 1:45 200 EZ 5300 SCY