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
January 6, 2020
Warm Up: 400 Swim, 300 Buoy, 200 IM Drill, 100 scull
Pre-Set:
2x150 or 125 or 100 or 75 swim choice, free, choice x 25 on 2:45
2x125 or 100 or 75 swim free on 1:55
2x100 or 75 or 50 IM on 2:00
2x75 or 50 free on 1:10
2x50 or 25 choice on :55
2x25 build free on :40
100 ez choice
Main Set:
4x125 or 100 or 75 swim snorkel on 1:55
2x100 or 75 or 50 IM on 1:55
4x25 choice no free on :35
4x125 or 100 or 75 paddles and snorkel on 1:50
2x100 or 75 or 50 IM on 1:55
4x25 choice no free on :35
4x125 or 100 or 75 choice of equipment on 1:45
2x100 or 75 or 50 IM on 1:55
4x25 choice no free on :35
4550 yards
January 7, 2020
Warm Up: 200 Swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice
Pre-Set:
10x50 or 25 choice on 1:00
8x50 or 25 choice on :55
6x50 or 25 choice, free x 25 on :50
4x50 or 25 free on :45
2x50 or 25 choice on 1:00
Kick Set: snorkel, board, and fins
4x75 or 50 on 1:30
4x75 or 50 on 1:20
4x75 or 50 on 1:10
Main Set:
4x250 or 225 or 200 or 175 or 150 or 125 1-swim, 2-buoy, 3- paddles, 4-paddles & buoy hold even pace on all 4 on 3:30
Post Set:
12x25 swim with tennis balls on :40
200 easy choice recovery
4400 yards
January 8, 2020
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 scull, 100 IM drill
Pre-Set:
2x75 or 50 choice on 1:25
4x75 or 50 free on 1:20
6x75 or 50 free, choice, free x25 on 1:20
4x75 or 50 free on 1:15
2x75 or 50 choice on 1:20
Main Set:
4x200 or 175 or 150 or 125 or 100 swim snorkel on 2:55
4x50 choice on 1:05
4x150 or 125 or 100 or 75 buoy only on 2:05
4x50 choice on 1:05
4x100 or 75 or 50 paddles only on 1:20
4x50 choice on 1:05
250 easy choice
5000 yards
January 9, 2020
Warm Up: 100 swim, 100 buoy, 200 swim, 100 kick, 200 swim, 100 scull, 100 swim, 100 drill
Pre-Set:
6x25 choice 12.5 fast/12.5 ez on :40
6x50 or 25 choice on 1:00
6x75 or 50 free on 1:20
6x50 or 25 choice on :55
6x25 choice build to fast finish on :35
50 easy choice
Kick Set: with snorkel, fins, and board
6x100 or 75 or 50 descend 1-3 x2 on 1:45
Main Set:
1x400 or 350 or 300 or 250 or 200 swim on 6:00
2x200 or 175 or 150 or 125 or 100 paddles and snorkel on 2:50
6x50 or 25 choice ez on 1:00
4x100 or 75 or 50 choice of equipment on 1:15
8x25 tennis balls choice of stroke on :40
4700 yards
GEAUX TIGERS! PURPLE AND GOLD...
January 13, 2020 - GEAUX LSU TIGERS - BEAT CLEMSON!
Warm Up: 250 swim, 100 drill, 250 swim, 100 buoy, 250 swim, 100 choice
Pre-Set:
6x50 or 25 choice on 1:00
6x50 or 25 choice on :55
6x50 or 25 free on :50
100 easy choice
Main Set:
2x300 or 275 or 250 or 225 or 200 or 175 or 150 swim snorkel on 4:30
2x100 or 75 or 50 IM on 1:55
4x50 or 25 choice ez on 1:00
2x200 or 175 or 150 or 125 or 100 buoy only on 2:55
2x100 or 75 or 50 IM on 1:55
4x50 or 25 choice ez on 1:00
2x100 or 75 or 50 paddles & buoy on 1:25
2x100 or 75 or 50 IM on 1:55
5x50 or 25 choice ez on 1:00
4500 yards
January 17, 2020
Warm Up: 400 Swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 scull
Pre-Set:
6x50 or 25 choice on 1:00
6x50 or 25 choice on :55
6x50 or 25 free on :50
8x25 build choice fast finish on :40
100 easy choice
Kick Set w/fins, board, snorkel:
6x 150 or 125 or 100 kick, swim, kick x50 on 2:35
Main Set:
2x150 or 125 or 100 or 75 swim on 2:10
2x100 or 75 or 50 IM on 1:55
2x50 or 25 choice easy on 1:05
2x100 or 75 or 50 buoy on 1:25
2x100 or 75 or 50 IM on 1:55
6x 50 or 25 easy choice on 1:00
4400 yards
January 18, 2020
Warm up:
200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice
Pre-Set:
2x150 or 125 or 100 choice, free, choice x50 on 2:45
4x100 or 75 or 50 free on 1:40
6x50 or 25 choice on :55
100 ez choice
Main Set:
2x400 or 350 or 300 snorkel on 5:45
4x50 choice on 1:00
2x300 or 250 or 200 buoy on 4:15
4x50 choice on 1:00
2x200 or 175 or 150 or 125 paddles on 2:45
4x50 choice on 1:00
2x100 or 75 paddles & buoy on 1:20
8x50 choice on :55
5000 yards
January 21, 2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 200 choice
Pre-Set:
6x50 choice on 1:00
6x50 choice on :55
6x50 free on :50
6x50 free on :45
Kick Set:
8x75 or 50 kick with fins board and snorkel on 1:20
Main Set:
4x250 or 200 or 150 swim snorkel on 3:40
4x50 choice on 1:00
4x150 or 125 or 100 or 75 paddles and snorkel on 2:10
4x50 choice on 1:00
4800 yards
January 23, 2020
Warm Up: 300 Swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 scull, 100 swim
Pre-Set:
4x100 or 75 choice on 1:50
4x100 or 75 IM on 2:00
4x100 or 75 free, choice x 25 on 1:40
Main Set:
2x300 or 250 or 200 or 150 swim snorkel on 4:20
2x75 or 50 choice on 1:25
2x300 or 250 or 200 0r 150 buoy only on 4:15
2x75 or 50 choice on 1:25
2x300 or 250 or 200 or 150 paddles only on 4:10
2x75 or 50 choice on 1:25
50 ez
4500 yards
January 24, 2020
Warm Up: 400 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 scull
Pre-Set:
2x100 or 75 or 50 choice on 2:00
4x50 or 25 free on :55
2x100 or 75 or 50 choice on 1:55
4x50 or 25 free on :50
2x100 or 75 or 50 choice on 1:50
4x50 or 25 free on :45
100 ez
Kick Set: with snorkel, board, and fins - work on body position
16x50 or 25 on :50
Main Set:
8x150 or 125 or 100 hold even pace on all 8! 1-2 swim, 3-4 buoy, 5-6 paddles, 7-8 paddles & snorkel on 2:10
200 ez choice
4500 yards
