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
12/6/2019
Warm Up: 800 mix up as you wish
Pre-Set:
8x50 or 25 Swim Choice on 1:00
8x50 or 25 Swim Choice,Free x25 on :55
8x50 or 25 Swim Free on :50
Main Set: 2x through
6x100 or 75 or 50 on 1:30 (round 1) 1:25 (round 2)
1 x 100 or 50 easy on 2:00
4x100 or 75 or 50 on 1:25 (round 1) 1:20 (round 2)
1x100 easy on 2:00
2x100 or 75 or 50 on 1:20 (round 1) 1:15 (round 2)
1x100 easy on 2:00
5000 yards
12/7/2019
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice, 100 swim
Pre-Set:
12 x 75 or 50 odds - free, choice, free x25 on 1:20
Main Set:
8x250 or 225 or 200 or 175 or 150 on 3:45
1-2 Swim
3-4 Buoy
5-6 Paddles
7-8 Paddles & Buoy
100 ez choice
12 x 25 odds - sprint, evens easy choice on :45
2x100 or 75 or 50 Choice, Free x25 on 1:45
2x100 or 75 or 50 Choice on 1:50
2x100 or 75 or 50 Choice on 1:55
4900 yards
12/10/2019
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 pull buoy
Pre-Set:
2x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free on 1:45
2x100 or 75 or 50 IM on 1:55
2x100 or 75 or 50 Free on 1:40
Main Set: 2x through
1x500 or 450 or 400 or 350 or 300 Swim Snorkel on 7:15
4x100 or 75 or 50 Paddles & Buoy 1/5 500 pace on 1:25
4x50 or 25 choice no free on 1:00
8x50 kick with fins on 1:00
200 ez
4500 yards
12/11/2019
Warm Up: 400 swim, 300 buoy, 200 kick, 100 drill
Pre-Set:
2x150 or 125 or 100 choice, free, choice x50 on 2:45
2x150 or 125 or 100 free, choice, free x50 on 2:35
2x150 or 125 or 100 free on 2:25
4x25 12.5 sprint, 12.5 ez choice on :40
1x100 easy choice
Main Set: 3x through
4x125 or 100 or 75 Swim Snorkel on 1:50 (round 1), 1:45 (round 2), 1:40 (round 3)
4x50 or 25 no free on 1:00
6x50 drill, swim x 25 odds - free, evens - choice on 1:00
4500 yards
12/12/2019
warm up-
300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 sculling
pre set
2x 125 or 100 or 75 swim choice on 2:10
2x 125 or 100 or 75 swim free on 1:55
2x 125 or 100 or 75 swim free 1:50
2x125 or 100 or 75 swim free on 1:45
main set
4x300 or 275 or 250 or 200 1 & 2 snorkel 3 & 4 paddles and buoy all on 4:15
4x 50 choice no free on 1:00
4x200 or 175 or 150 or 125 1 & 2 snorkel and paddes 3 & 4 swim all on 2:45
4x50 choice no free on 1:00
200 ez
4500 yards
12/13/2019
warm up
500 swim, 100 kick, 100 drill, 100 buoy, 100 choice no free
pre set
8x 100 or 75 or 50 odds IM on 2:00 evens choice on 1:50
6x 50 or 25 12.5 sprint, 37.5 ez all choice on 1:00
main set
3 times through
1x500 or 450 or 400 or 350 or 300 swim free on 7:00
2x100 or 75 paddles and buoy DPS on 1:30
1 min rest
1x100 Fast Free on 2:00
200 ez
4600 yards
12/14/2019
warm up
800 choice
pre set
12 x 50 choice on 1:00
main set
4x150 or 125 or 100 snorkel on 2:15
4x125 or 100 or 75 paddles on 1:50
4x100 or 75 or 50 paddles & buoy on 1:25
4x75 or 50 Buoy only on 1:00
4x 50 or 25 swim on :40
4x25 swim fast on :30
12x25 on :45 sculling with snorkel and buoy
12x 25 odds sprint evens ez all on :40
200 ez
4300 yards
12/16/2019
Warm Up: 900 choice
Pre-Set:
6x75 choice on 1:30
8x50 Free Golf on 1:00
12x25 choice 1-easy, 1-medium, 1-fast on :35
Kick Set:
6x100 kick with fins on 1:45
Main Set:
2x300 free snorkel on 4:15
2x50 choice ez on 1:15
2x200 free buoy on 2:45
2x50 choice ez on 1:15
2x100 free paddles on 1:20
2x50 choice ez on 1:10
2x50 fast free on :40
5x50 choice ez on 1:10
4500 yards
12/17/2019
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 choice
Pre-Set:
8x50 or 25 choice on 1:00
6x50 or 25 choice on :55
4x50 or 25 choice on :50
2x50 or 25 choice on :45
Kick/Drill Set:
6x125 or 100 or 75 kick on side, swim x25 with fins and snorkel on 2:00
Main Set:
1x400 or 350 or 300 or 250 Swim on 6:00
2x200 or 175 or 150 or 125 Paddles on 3:00
4x50 choice on 1:10
4x100 or 75 or 50 Paddles & Buoy on 1:30
8x50 or 25 choice of equipment on :45
4x50 choice on 1:10
4700 yards
Warm Up: 500 swim, 100 kick, 100 drill, 100 scull, 100 buoy
Pre Set:
8x125 or 100 or 75 IM (if 125 double beat optional) desc 1-4x2 on 2:10
8x50 or 25 free on :50
Main Set:
3 x Through
2x250 or 225 or 200 or 175 Swim snorkel on 3:40, 3:30, 3:20 (each round)
2x100 or 75 paddles and snorkel on 1:20
6x25 choice ez on :40
4750 yards
