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
2/20/2020
Warm Up: 400 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice
Pre-Set:
4x75 or 50 choice on 1:25
4x75 or 50 choice on 1:20
4x75 or 50 choice on 1:15
4x75 or 50 free on 1:10
100 ez choice
Kick Set: fins, board, and snorkel
20x50 or 25 kick on :55
Main Set:
6x75 or 50 snorkel on 1:10
2x50 or 25 ez choice on 1:00
6x75 or 50 buoy on 1:05
2x50 or 25 ez choice on 1:00
2x75 or 50 paddles on 1:00
4x50 or 25 choice ez on 1:00
4800 yards
2/21/2020
Warm Up: 1000 choice mix up on your own
Pre-Set:
4x100 or 75 or 50 choice on 1:50
4x75 or 50 choice on 1:20
4x50 or 25 choice on :50
4x25 12.5 sprint/12.5 ez choice on :40
100 ez choice
Main Set:
1x400 or 350 or 300 or 250 swim on 6:00
2x200 or 175 or 150 or 125 buoy on 2:55
6x50 choice on :55
4x100 or 75 or 50 paddles on 1:25
8x50 or 25 paddles & buoy on :40
6x50 choice on :55
12x25 - odds - 12.5 fast/12.5 ez; evens 12.5 ez/12.5 fast on :40
200 ez
4800 yards
2/22/2020
Warm Up: 300 swim, 100 drill, 200 swim, 100 kick, 100 swim, 100 scull, 100 buoy
Pre-Set:
8x50 or 25 choice on :55
2x100 or 75 or 50 IM on 1:55
8x50 or 25 free on :50
2x100 or 75 or 50 IM on 1:55
100 ez choice
Main Set: 2x through
2x200 or 175 or 150 or 125 or 100 Swim Free on 3:00
4x50 or 25 ez choice on 1:00
4x75 or 50 fast choice of equipment on 1:00
6x50 or 25 ez choice on 1:00
200 ez choice
4900 yards
2/26/2020
Warm Up: 300 swim, 100 kick, 300 swim, 100 drill, 200 choice
Pre-Set:
6x75 or 50 IM on 1:25
6x75 or 50 choice on 1:20
6x75 or 50 choice on 1:15
6x75 or 50 free on 1:10
Main Set:
2x400 or 375 or 350 or 325 or 300 or 250 1-snorkel 2-buoy on 6:00
4x50 or 25 choice on 1:00
4x100 or 75 or 50 fast equipment optional on 1:20
8x50 or 25 choice on 1:00
4600 yards
2/27/2020
Warm Up: 400 swim, 100 drill, 200 swim, 100 choice, 100 kick, 100 buoy
Pre-Set:
4x100 or 75 or 50 choice on 1:50
4x75 or 50 free on 1:15
4x100 or 75 or 50 choice on 1:45
4x75 or 50 free on 1:10
Kick Set:
16x50 or 25 kick with fins, snorkel, and board on :55
Main Set:
2x125 or 100 or 75 snorkel on 1:50
2x100 or 75 or 50 IM on 1:50
4x50 or 25 choice on 1:00
2x125 or 100 or 75 buoy on 1:50
2x100 or 75 or 50 IM on 1:50
8x50 or 25 choice on 1:00
4700 yards
2/28/2020
Warm Up: 200 swim, 100 choice, 200 swim, 100 buoy, 200 swim, 100 kick, 100 drill
Pre-Set:
12x50 or 25 choice on :55
6x50 or 25 free on :50
4x50 or 25 free on :45
150 ez choice
Main Set:
2x250 or 225 or 200 or 175 snorkel on 3:50
2x200 or 175 or 150 paddles on 3:00
4x50 or 25 choice on 1:00
2x150 or 125 or 100 buoy on 2:10
2x100 or 75 or 50 swim on 1:25
4x50 or 25 choice on 1:00
2x50 or 25 swim fast on :40
2x25 fast on :20
10x50 or 25 choice on 1:00
4700 yards
2/29/2020
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice, 100 buoy
Pre-Set:
2x50 or 25 choice on :55
2x50 or 25 choice on :50
2x100 or 75 or 50 free on 1:30
100 ez choice
Break up into pairs - Timed 30 Minute Swim -
10 minute warm up/warm down after 1st group swims then switch
3/2/2020
Warm Up: 400 swim, 100 drill, 200 swim, 100 kick, 200 choice
Pre-Set:
4x125 or 100 or 75 choice, free x25 on 2:10
4x100 or 75 or 50 IM on 1:55
4x75 or 50 choice on 1:20
4x50 or 25 free on :50
100 ez choice
Kick Set: fins, board, snorkel
6x50 or 25 kick on :55
2x50 or 25 swim on :50
6x50 or 25 kick on :50
2x50 or 25 swim on :45
Main Set:
2x175 or 150 or 125 or 100 swim snorkel on 2:35
4x50 or 25 choice on 1:00
2x150 or 125 or 100 or 75 buoy only on 2:05
4x50 or 25 choice on 1:00
2x125 or 100 or 75 paddles & snorkel on 1:45
4x50 or 25 choice on 1:00
4,800 yards
3/3/2020
Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 choice, 100 buoy
Pre-Set:
4x100 or 75 or 50 choice on 1:50
2x100 or 75 or 50 free on 1:40
2x100 or 75 or 50 choice on 1:40
100 ez choice
Main Set:
6x75 or 50 free snorkel on 1:10
4x75 or 50 choice on 1:25
4x75 or 50 free paddles on 1:05
4x75 or 50 choice on 1:25
2x75 or 50 free FAST - choice of equipment! on 1:00
4x75 or 50 choice on 1:25
Dive Set:
8x50 25 sprint choice, 25 swim back easy choice 2:00 (odd lanes dive, even lanes swim back)
200 ez choice
4300 yards
3/4/2020
Warm Up: 200 swim, 100 drill, 200 swim, 100 kick, 200 swim, 100 choice, 100 scull
Pre-Set:
8x50 or 25 choice on :55
6x50 or 25 free on :50
4x50 or 25 choice on :50
2x50 or 25 free on :45
100 ez choice
Kick Set: fins snorkel and board
6x150 or 125 or 100 or 75 kick, swim, kick x50 work on body position on 2:40
Main Set:
2x300 or 250 or 200 swim snorkel on 4:30
6x50 or 25 choice on :55
Dive Set:
6x50 - 25 sprint/25 ez on 2:00 - odd lanes dive sprint, even lanes swim easy
200 ez
4400 yards
