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
February 7, 2020
Warm Up: 400 swim, 200 Buoy, 100 kick, 100 scull, 100 choice, 100 IM
Pre-Set:
4x150 or 125 or 100 or 75 Choice, Free, Choice x50 on 2:40
4x100 or 75 or 50 Free on 1:40
4x50 or 25 choice on :50
100 ez
Kick/Drill Set:
4x250 or 200 or 150 kick, swim, kick, swim, kick x50's work on body position with fins, snorkel, and board(kick only) on 4:15
Main Set:
2x175 or 150 or 125 or 100 swim free on 2:35
2x150 or 125 or 100 or 75 buoy only on 2:10
4x50 ez choice on 1:00
2x100 or 75 or 50 paddles on 1:25
2x75 or 50 or 25 paddles & buoy on 1:00
4x50 or 25 ez choice on 1:00
4700 yards
February 8, 2020
Warm Up: 1000 Choice mix up on your own - 20 mins
Pre-Set:
2x50 or 25 choice on :55
4x75 or 50 or 25 choice on 1:20
2x100 or 75 or 50 free, choice x25s on 1:40
2x50 or 25 free on :45
50 ez choice
Main Set - 3 TIMES THROUGH:
1x300 or 250 or 200 or 150 swim snorkel on 4:30
4x75 or 50 choice ez on 1:30
2x125 or 100 or 75 Free FAST equipment optional on 1:35 (round 1) 1:30 (round 2) 1:25 (round 3)
4x75 or 50 choice ez on 1:30
5200 YARDS
February 10, 2020
Warm Up: 400 swim, 100 drill, 300 swim, 100 kick. 100 choice
Pre-Set:
4x100 or 75 or 50 IM on 1:55
4x150 or 125 or 100 or 75 choice, free, choice x 50 on 2:30
50 ez choice
Main Set:
2x200 or 175 or 150 or 125 or 100 free snorkel on 3:00
2x175 or 150 or 125 or 100 buoy only on 2:35
8x50 or 25 choice on :55
2x150 or 125 or 100 or 75 swim on 2:10
2x125 or 100 or 75 paddles on 1:45
8x50 or 25 choice on :55
2x100 or 75 or 50 swim on 1:20
2x75 or 50 buoy on 1:00
2x50 or 25 paddles & buoy on :40
8x50 or 25 choice on :55
4,900 yards
February 11, 2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 200 choice
Pre-Set:
6x75 or 50 choice on 1:25
6x75 or 50 free on 1:20
6x75 or 50 choice, free, choice on 1:20
100 ez choice
Kick Set:
6x200 or 175 or 150 fins, board, snorkel - 100 kick , 100 swim - body position - on 3:25
Main Set:
1x400 or 350 or 300 or 250 swim snorkel on 6:00
4x100 or 75 or 50 paddles and snorkel on 1:25
150 ez choice
4600 yards
February 12, 2020
Warm Up: 400 swim, 300 buoy, 200 kick, 100 scull
Pre-Set:
10x50 or 25 choice on 1:00
8x50 or 25 choice on :55
6x50 or 25 choice on :50
4x50 or 25 free on :45
50 ez choice
Main Set:
2 times through-
1x300 or 250 or 200 or 150 swim on 4:30
2x100 or 75 or 50 IM on 1:50
4x50 or 25 choice on 1:00
4x75 or 50 FAST choice of equipment on 1:00 (round 1), :55 (round 2)
4x50 or 25 choice on 1:00
4,850 yards
February 13, 2020
Warm Up: 300 swim, 100 buoy, 200 swim, 100 kick, 100 swim, 100 choice, 100 scull
Pre-Set:
4x100 or 75 or 50 choice on 1:45
2x100 or 75 or 50 IM on 1:55
4x75 or 50 choice on 1:25
2x75 or 50 IM on 1:25
4x100 or 75 or 50 free on 1:35
50 ez choice
Kick Set:
4x250 or 225 or 200 or 175 fins, snorkel, board - Kick, swim, kick, swim, kick x50s on 4:15
Main Set:
8x150 or 125 or 100 on 2:15
1-2 swim snorkel
3-4 buoy
5-6 paddles
7-8 snorkel & paddles
100 ez
4800 yards
February 14, 2020
Warm Up: 500 swim, 100 kick, 100 drill, 100 buoy, 100 scull, 100 IM
Pre-Set:
2x125 or 100 or 75 - 100 IM 25 choice on 2:20
2x100 or 75 or 50 free on 1:40
2x75 or 50 choice on 1:20
2x50 or 25 free on :50
2x75 or 50 choice on 1:20
2x100 or 75 or 50 free on 1:40
2x125 or 100 or 75 - 100 IM 25 choice on 2:20
100 ez choice
Main Set:
2x300 or 275 or 250 or 225 or 200 or 175 swim on 4:30
4x150 or 125 or 100 buoy on 2:10
6x100 or 75 or 50 paddles on 1:25
Sprint Set:
8x25 - odds - 12.5 sprint, 12.5 ez; evens - 12.5 ez, 12.5 sprint all on :40
100 ez
4500 yards
2/17/2020
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 choice, 100 buoy
Pre Set:
4x125 or 100 or 75 choice, free x25 on 2:15
4x100 or 75 or 50 IM on 1:50
4x75 or 50 free on 1:15
4x50 or 25 choice on :50
4x25 build to fast finish on :40
100 ez
Main Set:
2x250 or 225 or 200 or 175 or 150 snorkel on 3:40
4x100 IM on 1:45
4x50 or 25 choice on 1:00
2x200 or 175 or 150 or 125 or 100 paddles & snorkel on 2:50
4x100 IM on 1:45
6x50 or 25 choice on 1:00
4800 yards
2/18/2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 scull, 100 choice
Pre-Set:
6x50 or 25 choice on :55
6x50 or 25 choice on :50
6x50 or 25 free on :45
2x50 or 25 free on :40
100 ez choice
Kick/Drill Set: with fins, snorkel, and board
4x300 or 175 or 150 - 100 kick/100 swim/100 kick on 5:15
Main Set:
2x100 or 75 or 50 snorkel on 1:30
2x150 or 125 or 100 or 75 snorkel and paddles on 2:15
2x200 or 175 or 150 or 125 paddles only on 3:00
2x150 or 125 or 100 or 75 paddles & buoy on 2:15
2x100 or 75 or 50 swim on 1:30
100 ez choice
4800 yards
2/19/2020
Warm Up: 500 swim, 150 drill, 100 kick, 150 buoy, 100 choice
Pre-Set:
4x100 or 75 or 50 swim choice on 1:50
2x100 or 75 or 50 IM on 1:50
4x100 or 75 or 50 swim free on 1:40
2x100 or 75 or 50 IM on 1:50
100 ez choice
Main Set: 2x through
2x300 or 275 or 250 or 225 or 200 swim snorkel on 4:30 (round 1), 4:20 (round 2)
4x50 or 25 choice on 1:00 (both rounds)
2x100 or 75 or 50 free fast - choice of equipment on 1:20 (round 1), 1:15 (round 2)
4x50 or 25 choice on 1:00 (both rounds)
300 ez choice
5,000 yards
