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
12/20/2019
Warm Up:
400 swim, 150 drill, 150 kick, 100 scull 100 IM
Pre set:
4x100 or 75 choice on 1:50
4x100 or 75 free, choice x25 on 1:45
4x100 or 75 free on 1:35
4x100 or 75 free on 1:25
Kick set:
12x50 or 25 kick with fins board and snorkel on :55
Main set:
4x300 or 275 or 250 or 200 free 1-swim, 2 buoy, 3 paddles, 4 paddles and buoy descend 1-4 on 4:10
4x75 choice, free, choice on 1:30
12/21/2019
Warm Up: 200 swim, 100 choice, 200 swim, 100 kick, 200 swim, 100 drill
Pre set:
2x150 or 125 or 100 IM (100 IM 50 fr) on 2:45
2x150 or 125 free on 2:25
2x100 or 75 IM on 1:50
2x100 or 75 free on 1:25
Main set:
2x Through-
2x200 or 175 or 150 snorkel on 3:00
2x150 or 125 or 100 buoy on 2:10
2x100 or 75 paddles on 1:25
2x50 or 25 paddles and buoy on :40
4x50 ez choice on 1:10
1x100 All our fast!!! On 2:00
4x50 ez choice on 1:10
4900 yards
12/23/2019
Warm Up: 100 swim, 100 choice, 100 kick, 200 swim, 100 choice, 100 drill, 200 swim, 100 buoy
Pre-Set:
8x100 or 75 - 50 free, 50 choice on 1:45
Kick/drill set:
4x150 or 125 or 100 kick,swim,kick x50 with fins, snorkel, and board (for kick) on 2:30
4x100 or 75 - 25 swim, 50 kick on side, 25 swim with fins and snorkel on 1:40
Main Set:
4x100 or 75 swim with snorkel on 1:30
4x50 choice on 1:05
4x100 or 75 buoy only on 1:25
4x50 choice on 1:05
2x100 or 75 paddles and buoy on 1:20
4x50 choice on 1:05
2x100 or 75 swim fast on 1:15
4x50 choice ez on 1:05
4800 yards
12/26/2019
Warm Up:
500 swim choice, 100 kick, 100 drill, 100 buoy, 100 sculling with buoy (snorkel optional), 100 swim
Pre-Set:
4x125 or 100 or 75 - choice, free x 25 on 2:10
4x100 or 75 IM on 1:55
4x75 or 50 free on 1:15
Main Set:
6x125 or 100 or 75 swim on 1:50
1 min rest
4x100 or 75 paddles and snorkel on 1:25
2x75 or 50 choice on 1:30
6x125 or 100 or 75 swim on 1:45
1 min rest
4x100 or 75 paddles and snorkel on 1:20
4x75 or 50 choice on 1:30
50 ez
5000 yards
12/28/2019
GEAUX TIGERS!
Warm Up: 400 swim, 100 kick, 100 drill, 100 scull, 100 buoy, 200 choice
Pre Set:
12x50 choice on 1:00
2x100 or 75 swim on 1:40
2x100 or 75 swim on 1:35
2x100 or 75 swim on 1:30
Main Set:
10x50 or 25 choice, free x25 on :50
2x100 or 75 IM on 1:55
8x50 or 25 free on :45
2x100 or 75 IM on 1:55
6x50 or 25 free on :40
2x100 or 75 IM on 1:55
4x50 or 25 free on :35
Post Set:
8x50 or 25 scull, swim x25 with buoy and snorkel on 1:20
200 easy choice
4800 yards
12/30/2019
Warm Up:
100 swim, 100 choice, 200 swim, 100 buoy, 300 swim, 100 kick, 100 scull
Pre-Set:
12x50 kick with fins, snorkel, and board on 1:00
12x50 or 25 choice on :55
Main Set:
4x125 or 100 or 75 swim on 1:50
2x50 easy on 1:15
4x125 or 100 or 75 buoy only on 1:45
2x50 easy on 1:15
4x125 or 100 or 75 paddles and buoy on 1:40
2x50 easy on 1:15
2x125 or 100 or 75 equipment optional on 1:35
7x50 easy choice on 1:00
4600 yards
12/31/2019 NEW YEARS EVE WORKOUT!
Warm Up: 800 choice
Main Set:
20x20s - choice build to flags, ez to wall on :40
20x20s - kick with fins board and snorkel to flags - ez to wall on :35
20x20s - paddles & buoy distance per stroke to flags - ez to wall on :30
20x20s - sculling buoy and snorkel to flags - ez to wall on :45
20x20s - odd 20 yards fast ez to wall, evens ez all choice on :35
20x20s - stroke drill all choice on :40
200 easy
4000 yards
SEE YOU NEXT YEAR!
1/2/2019
Warm Up: 200 Swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 scull
Pre-Set:
8x50 or 25 choice on 1:00
6x50 or 25 choice, freex25 on :55
4x50 or 25 free on :50
2x50 or 25 free on :45
1x100 or 50 ez choice on 2:30
Main Set:
4x150 or 125 or 100 on 2:10
4x50 or 25 choice on 1:05
4x150 or 125 or 100 or 75 paddles and snorkel on 2:05
4x50 or 25 choice on 1:05
4x150 or 125 or 100 or 75 paddles and buoy on 2:00
8x50 or 25 choice on 1:00
4600 yards
January 3, 2020
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 scull, 100 choice
Pre-Set:
4x75 or 50 choice, free, choice x 25 on 1:25
4x75 or 50 free, choice, free x 25 on 1:20
4x75 or 50 free on 1:15
4x75 or 50 free on 1:10
Kick Set with Fins, Snorkel, and Board:
4x75 or 50 on 1:25
4x75 or 50 on 1:15
100 easy swim choice
Main Set:
2x100 or 75 or 50 free swim snorkel on 1:30
2x75 or 50 IM on 1:25
2x100 or 75 or 50 free swim snorkel and paddles on 1:30
2x75 or 50 IM on 1:25
2x100 or 75 or 50 free buoy only on 1:30
2x75 or 50 IM on 1:25
2x100 or 75 or 50 free swim on 1:30
Post Set:
8x25 - 12.5 fast 12.5 easy work on pushoff, streamline, underwater, and breakout all choice of stroke on :35
150 easy recovery
4500 yards
January 4, 2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 choice
Pre-Set:
2x100 or 75 or 50 swim choice on 1:50
4x75 or 50 swim choice on 1:20
6x50 or 25 free on :50
8x25 free on :25 (or 5 sec rest)
100 easy choice
Main Set:
2x300 or 275 or 250 or 225 or 200 or 175 swim snorkel on 4:20
6x50 choice on 1:00
4x150 or 125 or 100 or 75 buoy only on 2:05
6x50 choice on 1:05
6x100 or 75 paddles only on 1:20
6x50 choice on 1:10
2x100 or 75 choice of equipment FAST on 1:10
200 easy choice
5100 yards
