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
11/21/2019
Warm Up: 200 Swim, 100 Choice, 200 Swim, 100 drill, 200 swim, 100 kick
Pre-Set:
4x75 or 50 Choice, Free, Choice x25 on 1:25
4x75 or 50 Free, Choice, Free x25 on 1:20
4x75 or 50 Free on 1:15
Main Set:
3 times through -
1x200 or 150 or 100 Swim w/ snorkel on 3:00(all 3 rounds)
2x100 or 75 or 50 Swim w/snorkel and paddles on 1:35 (round 1), 1:30 (round 2), 1:25 (round 3)
4x50 or 25 Paddles & Buoy on :45 (all 3 rounds)
1 min rest between rounds
Post Set:
8x50 scull, swim x 25 with buoy and snorkel on 1:15
Recovery Set:
8x50 choice on :55
4400 yards
11/23/2019
Warm Up: 300 Swim, 200 Buoy, 200 Swim, 200 IM drill
Pre-Set:
6x50 Choice on 1:00
6x75 Free, Choice, Free on 1:15
9x50 Free on :45
Main Set:
1x300 or 250 or 200 Swim Snorkel on 4:30
2x150 or 125 or 100 Snorkel and Paddles on 2:!5
3x100 or 50 Swim on 1:30
1x200 or 150 Swim Snorkel on 3:00
2x100 or 75 Snorkel and Paddles on 1:30
4x50 or 25 Swim Free on :45
1x100 or 50 Swim Snorkel on 1:30
2x50 or 25 Snorkel and Paddles on :45
4x25 Swim Free on :22.5
1x100 easy choice on 2:00
4x100 or 75 Swim FAST on 1:20
1x100 easy swim choice
Recovery:
2x50 or 25 Free Snorkel DPS on :45
4x50 or 25 Free Snorkel DPS on :50
4x50 or 25 Choice on :55
5000 Yards
11/25/2019
Warm Up: 400 Swim, 100 IM Drill, 200 Swim, 100 kick, 200 Buoy
Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free on 1:40
2x100 or 75 or 50 IM on 1:50
2x100 or 75 or 50 Free on 1:35
Main Set:
3x Through -
1 x 400 or 350 or 300 or 250 Free Snorkel on 6:00, 5:50, 5:40, 5:30
2 x 100 or 75 or 50 Paddles & Buoy on 1:25
1 x 100 or 50 easy choice on 2:00
10x50 or 25 Kick on side, Swim x25 with fins odds - Free, evens - choice on :55
200 easy swim
4800 yards
11/26/2019
Warm Up: 200 swim, 100 choice, 200 swim, 100 drill, 200 swim
Pre Set: 2 x Through
6x50 choice, free x25 on :55 (#1), :50 (#2)
4x50 free on :50
4x25 build to fast finish on :30
Main Set: 4x Through
1x200 or 150 Swim on 3:10
2x100 or 75 Buoy Only on 1:40 (#1), 1:35 (#2), 1:30 (#3), 1:25 (#4)
4x50 or 25 Paddles & Snorkel on :50 (#1+2), :45 (#3), :40 (#4)
200 EZ Choice
4600 Yards
11/27/2019
Warm Up: 400 Swim, 300 Choice, 200 Drill, 100 Kick
Pre-Set:
2x Through -
4x50 or 25 Swim Free on :50
4x50 or 25 scull, swim x25 buoy and snorkel on 1:15
4x25 12.5 fast/12.5 ez on :35
Main Set:
2x Through -
2x100 or 75 Swim Snorkel on 1:35
4x50 Odd Fl, Ba x25 - Even Br, Fr x25 on :55
2x100 or 75 Buoy on 1:30
4x50 Choice on 1:00
2x100 or 75 Paddles and Buoy on 1:25
4x50 Choice on 1:00
200 ez choice
4600 Yards
11/28/2019 -
Warm Up: 600 Swim choice, 100 kick, 100 drill, 100 buoy
Pre-Set:
2x75 or 50 choice on 1:25
2x75 or 50 choice, free, choice x25 on 1:20
2x75 or 50 free, choice, free x25 on 1:15
2x75 or 50 free on 1:10
Main Set:
2x through
1x500 or 450 or 400 Snorkel on 7:30
1x400 or 350 or 300 Buoy on 6:00
1x300 or 250 or 200 Paddles on 4:30
1x200 or 150 Paddles & Buoy 3:00
1x100 or 50 Swim 1:30
8x50 Recovery Choice on 1:00
4900 Yards
12/2/2019
Warm Up: 400 Swim, 100 Choice, 200 Swim, 100 Drill, 200 Free Buoy
Pre Set:
4x100 or 75 Choice, Free x25 on 1:45
4x75 or 50 Free, Choice, Free x25 on 1:15
4x50 or 25 Free on :50
4x25 Choice Build to fast finish on :30
100 ez choice
Main Set:
1x400 or 350 or 300 or 250 Snorkel on 6:00
2x100 or 75 or 50 Swim on 1:30
1x300 or 250 or 200 Buoy on 4:30
2x100 or 75 or 50 Swim on 1:25
1x200 or 150 or 100 Paddles on 3:00
2x100 or 75 or 50 swim on 1:20
1x100 or 50 Paddles & Buoy on 1:30
2x100 or 75 or 50 Swim on 1:15
Recovery:
10x50 Choice, Free x25 on 1:00
4400 Yards
12/3/2019
Warm Up: 200 Swim, 100 choice, 200 swim, 100 drill, 200 swim, 100 kick
Pre-Set:
4x100 or 75 choice, freex25 on 1:45
4x75 or 50 free, choice, free x25 on 1:15
4x50 or 25 free on :50
Main Set:
4x200 or 175 or 150 or 125 Swim on 3:05
4x150 or 125 or 100 Buoy on 2:15
4x100 or 75 or 50 Paddles on 1:25
4x50 or 25 Paddles & Snorkel on :40
4x25 swim on :20
100 ez choice
12x25 odds - 12.5 sprint 12.5 ez (work pushoff, breakout, 3 fast strokes), evens-12.5 ez, 12.5 sprint (work fast finish - no breath flags to wall on fly or free) all choice of stroke on :40
200 ez recovery
4500 yards
12/4/2019
Warm Up: 600 Swim, 100 kick, 100 drill, 100 Buoy, 100 IM
Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free, Choice x25 on 1:45
2x100 or 75 or 50 Free on 1:35
8x25 choice build to fast finish on :40
Main Set: 3 x Through
1x300 or 250 or 200 or 150 Swim on 4:15
2x50 or 25 no free on 1:00
2x150 or 125 or 100 or 75 Snorkel & Paddles on 2:05
2x50 or 25 no free on 1:00
200 EZ Recovery
4600 Yards
12/5/2019
Warm Up: 100 Swim, 100 kick, 100 swim, 100 drill, 100 swim, 100 buoy, 100 swim, 100 scull (w/buoy & snorkel)
Pre-Set:
2x150 or 125 or 100 or 75 Swim Free, Choice, Free x 50 on 2:30
2x125 or 100 or 75 Free Buoy Only on 1:55
2x100 or 75 or 50 Swim Free on 1:40
2x75 or 50 Swim Free, Choice, Free on 1:20
2x50 or 25 Free Buoy Only on :50
2x25 choice build to fast finish on :40
Main Set:
1x400 or 350 or 300 or 250 Swim on 6:00
2x100 or 75 or 50 IM on 1:50
2x200 or 175 or 150 or 125 Paddles on 3:00
2x100 or 75 or 50 IM on 1:50
4x100 or 75 or 50 Paddles & Snorkel on 1:30
2x100 or 75 or 50 IM on 1:50
Kick Set: w/fins
10 x 50 kick fins board, snorkel on :55
200 ez
4350 yards
