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 27 2020
Warm Up:
400 swim, 100 kick, 200 swim, 100 drill, 200 swim
Pre-Set:
10x50 or 25 choice on :55
6x50 or 25 choice on :50
4x50 or 25 free on :45
2x50 or 25 free on :40
4x25 build to fast finish on :40
100 ez choice
Kick/Drill Set: with fins and snorkel
6x150 or 125 or 100 or 75 kick, swim, kick x 50 on 2:25
Main Set:
4x400 or 350 or 300 or 250 free on 5:30
1-swim, 2-buoy, 3-paddles, 4-paddles/buoy descend 1-4
200 ez
5000 yards
January 28 2020
Warm Up:
300 swim, 100 drill, 200 swim, 100 kick, 200 buoy, 100 scull
Pre-Set:
4x100 or 75 or 50 choice on 1:50
4x100 or 75 or 50 choice on 1:45
2x100 or 75 or 50 choice on 1:40
100 ez
Main Set:
4x200 or 175 or 150 or 125 snorkel on 3:00
4x50 or 25 choice on 1:00
4x175 or 150 or 125 or 100 paddles on 2:35
4x50 or 25 choice on 1:00
4x150 or 125 or 100 or 75 buoy on 2:05
4x50 or 25 choice on 1:00
4800 yards
January 29 2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 buoy, 200 swim, 100 kick, 200 swim
Pre-Set:
4x150 or 125 or 100 or 75 choice, free, choicex50 on 2:30
4x100 or 75 or 50 IM on 1:55
4x50 or 25 free on :50
Kick Set:
10x75 kick with fins on 1:00
50 easy choice
Main Set - 3 x Through:
4x100 or 75 or 50 Free on 1:25 (round 1), 1:20 (round 2), 1:15 (round 3)
2x50 or 25 choice on 1:10
recovery:
100 ez
4700 yards
January 30, 2020
Warm Up: 300 swim, 200 drill, 200 swim, 100 kick, 100 swim , 100 scull
Pre-Set:
8x25 choice on :35
4x100 or 75 or 50 free on 1:40
4x50 or 25 choice on :55
4x100 or 75 or 50 free on 1:35
Main Set:
2x300 or 250 or 200 snorkel on 4:30
4x75 or 50 choice on 1:25
2x200 or 150 or 100 buoy on 2:55
4x75 or 50 choice on 1:25
2x100 or 50 paddles on 1:25
4x75 or 50 choice on 1:25
Post Set:
8 x 25 - 12.5 sprint/12.5 ez choice on :35
100 ez choice
4600 yards
January 31, 2020
Warm Up: 200 swim, 100 kick, 200 swim, 100 buoy, 200 swim, 100 drill, 100 swim
Pre-Set:
8x50 or 25 choice on 1:00
8x50 or 25 choice on :55
4x50 or 25 choice on :50
4x50 or 25 free on :45
100 ez
Kick Set:
6x100 or 75 kick with fins (board and snorkel optional) on 1:45
Main Set: 2x through
4x125 or 100 or 75 free EQUIPMENT OPTIONAL on 1:55 (ROUND 1), 1:50 (ROUND 2)
2x75 or 50 IM (no free) on 1:30 (ROUND 1), 1:25 (ROUND 2)
4x50 or 25 choice ez on 1:00 (ROUND 1), 1:00 (ROUND 2)
4600 yards
February 1, 2020
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 choice, 100 buoy
Pre-Set:
2x150 or 125 or 100 free, choice, free x 50 on 2:40
2x100 or 75 or 50 choice on 1:55
2x50 or 25 choice, free x 25 on :50
2x100 or 75 or 50 choice on 1:55
2x150 or 125 or 100 free, choice, free x 50 on 2:40
100 ez choice
Main Set: 2x through - no breaks
2x200 or 175 or 150 snorkel on 3:00
2x75 or 50 choice ez on 1:30
2x100 or 75 or 50 paddles on 1:15 (round 1), 1:10 (round 2)
4x75 or 50 choice ez on 1:30
2x100 or 75 or 50 buoy on 1:30
2x75 choice ez on 1:30
Recovery Set: begin immediately after round 2 of above...
4x75 or 50 choice on 1:25
5300 yards
February 3, 2020
Warm Up: 400 Swim, 300 Buoy, 200 Drill, 100 Kick
Pre-Set:
4x100 or 75 or 50 Choice on 1:50
4x100 or 75 or 50 IM on 1:55
4x100 or 75 or 50 Free on 1:35
100 easy choice
Kick Set:
6x150 or 125 or 100 or 75 with fins, board, and snorkel - 100 kick, 50 swim on 2:25
Main Set:
1x500 or 450 or 400 or 350 or 300 swim snorkel on 7:15
4x50 or 25 choice on 1:00
4x125 or 100 or 75 paddles and snorkel on 1:50
4x50 or 25 choice on 1:00
4600 yards
February 4, 2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice
Pre-Set:
6x75 or 50 choice on 1:25
4x75 or 50 choice, free, choice on 1:20
2x75 or 50 free on 1:10
4x75 or 50 free, choice, free on 1:15
6x75 or 50 choice on 1:20
Main Set:
4x150 or 125 or 100 or 75 buoy on 2:10
4x50 or 25 choice on :55
4x100 or 75 or 50 paddles on 1:25
4x50 or 25 choice on :55
1 min extra rest
6x50 or 25 ALL OUT FAST with FINS on 1:00
5x50 or 25 choice on 1:00
4600 yards
February 5, 2020
Warm Up: 300 swim, 100 buoy, 200 swim, 100 kick, 100 swim, 100 scull, 100 choice
Pre-Set:
4x125 or 100 or 75 free, choice, free, choice, free x25 on 2:15
4x100 or 75 or 50 IM on 2:00
4x75 or 50 Free on 1:10
4x50 or 25 choice on :50
4x25 odd- 12.5 fast - streamline & breakout/12.5 ez even - 12.5 ez/12.5 fast to finish on :40
100 ez
Kick Set:
18x50 or 25 Kick with Fins, (board and snorkel optional) on :55
Main Set:
4x250 or 225 or 200 or 175 or 150 free on 3:35
1-2 snorkel, 3-4 paddles & snorkel - all DPS!
200 ez choice
4700 yards
February 6, 2020
Warm Up: 500 swim, 100 kick, 100 drill, 100 scull, 100 buoy, 100 choice
Pre-Set:
8x50 or 25 choice on :55
8x50 or 25 choice on :50
4x50 or 25 free on :45
100 ez choice
Main Set:
4x150 or 125 or 100 swim free snorkel on 2:20
2x100 or 75 or 50 IM on 1:55
6x50 or 25 choice ez on 1:00
4x100 or 75 or 50 free choice of equipment FAST on 1:15
6x50 or 25 choice ez on 1:00
2x100 or 75 or 50 IM on 1:55
4x150 or 125 or 100 or 75 free snorkel on 2:20
100 ez choice
4800 yards
