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Thread: Riptide Masters Workouts - New Orleans, LA

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    Riptide Masters Workouts - New Orleans, LA

    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
    Last edited by aaronschneider1; October 30th, 2019 at 01:02 PM.

  2. #2
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    Re: Riptide Masters Workouts - New Orleans, LA

    10/9/2019

    Warm Up:
    3x Through
    1x125 Choice on 2:15
    1x100 Free on 1:45
    1x 75 IM Drill on 1:30
    1x50 kick streamline on 1:15
    2x25 choice build to fast finish on :30

    Main Set:
    1x300 Free Snorkel on 4:45
    2x150 Free Buoy on 2:20
    3x100 Free Paddles on 1:30
    4x75 Free Paddles & Buoy on 1:05
    6x50 Free Swim on :40
    1 minute rest to put on fins
    12x25 Free with Fins odds sprint, evens kick streamline backstroke on :40

    Post Set:
    4x50 Choice with tennis balls in hands on 1:15
    1 min rest to change equipment
    4x50 Free drag your mesh equipment bags on 1:20
    4x25 Free drag your mesh equipment bags on :30

    1x300 sculling (front and back progression, then feet first progression, all with Buoy)

    Recovery:
    2x50 Choice on :45
    2x50 Choice on :50
    2x50 Chouce on :55
    2x50 Choice on 1:00

    Total 4200

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/11/2019

    Warm Up/Pre-Set/Kick Set (all in one):
    1x500 Swim Choice
    1x200 kick with snorkel, alignment board, and fins
    1x400 Swim Free Snorkel DPS
    1x200 kick same as above
    1x300 Swim Free Snorkel & Paddles - DPS
    1x200 kick same as above
    1x200 Swim Free Snorkel DPS
    1x200 kick same as above
    1x100 Swim Perfect Freestyle DPS
    1x200 kick same as above
    - set is straight through rest is time to change equipment only!

    Post Set:
    1x200 Free Swim on 3:10
    2x150 Free Buoy Only on 2:15
    3x100 Free Paddles Only on 1:25
    4x50 Free Paddles/Buoy on :40
    4x25 Free Swim FAST on :17.5

    100 easy no free

    6x75 IM (no free) on 1:30

    12x25 odds Free, evens no Free with tennis balls in hands on :40

    200 Choice easy recovery

    4500 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/14/2019

    Warm Up:
    400 Swim Choice

    Pre-Set - All Swim Free:
    4 x 75 or 50 on 1:20
    4 x 75 or 50 on 1:15
    4 x 75 or 50 on 1:10
    4 x 75 or 50 on 1:05

    Kick Set with Fins, Snorkel, and Alignment Board:
    1 x 150 or 100 on 3:00
    2 x 50 or 25 on :55
    1 x 150 or 100 on 3:05
    2 x 50 or 25 on :50
    1 x 150 or 100 on 3:10
    2 x 50 or 25 on :45

    Recovery Set:
    4 x 50 or 25 Choice on 1:05

    Main Set:
    1 x 500 (choose even distance 500 - 250) Swim Snorkel DPS on 8:00
    2 x 250 (distance is 1/2 of first one) Snorkel and Paddles on 3:50
    4 x 125 (distance is 1/2 of 2x above) Choice of Equipment on 1:50
    1 x 50 easy choice on 2:00 (includes rest)
    4 x 50 or 25 MAKE ALL 4!!!! on :40

    1 x 200 EZ Choice Recovery

    4500 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    Great workout by all last night!!! Way to attack the fast kicks and swims at the end of each set!!!!

    10/15/2019

    Warm Up:
    500 Swim Choice on 10:00

    Pre-Set:
    8x50 choice on 1:05
    6x50 choice on 1:00
    4x50 Free on :50
    2x50 Free on :45

    Main Set:
    1x200 Swim Free on 3:10
    2x100 Buoy only on 1:35
    4x50 Paddles and Buoy on :45
    1x400 kick with Fins backstroke streamline work on turns 4 dolphin kicks off each walll
    1x200 Swim Free Snorkel on 3:10
    2x100 Swim Free Paddles & Snorkel on 1:35
    4x 50 Swim Free on :45
    1x400 kick backstroke streamline with fins work walls 4 dolphin kicks off each wall

    Post set recovery:
    6x50 Choice on 1:05

    Sculling drills:
    14 x 25 sculling with Buoy and Snorkel on :45
    1- front - catch
    2- mid - mid pull
    3- rear - finish
    4 - on back mid pull
    5- on back rear finish
    6- feet first on back over head
    7- feet first on stomach overhead
    Two times through

    Sprint Set:
    10x25 on :40
    Odds- 12.5 Sprint - 12.5 easy - work pushoff and breakout
    Evens - 12.5 ez - 12.5 Sprint work finish (Fr/FL no breath from flags to wall!!!)

    1x200 EZ Choice Recovery

    4600 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/22/2019

    Warm Up (15 minutes):
    300 Swim Choice
    200 IM Drill
    100 kick choice

    Pre-Set:

    4 x 75 or 50 Swim Choice on 1:30
    4 x 75 or 50 Swim Choice, Free, Choice x 25 on 1:25
    4 x 75 or 50 Swim Free, Choice, Free x 25 on 1:15

    Main Set:
    2 x Through (no extra break between sets) -
    1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
    2 x 150 or 125 or 100 or 75 Free Paddles and Buoy on 2:15
    1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
    2 x 100 or 75 or 50 Free Paddles & Buoy on 1:25
    1 x 300 or 250 or 200 or 150 Free Swim Snorkel on 4:45
    2 x 50 or 25 Free Paddles & Buoy on :40
    1 x 100 Choice EZ on 3:00

    Recovery Set:
    4 x 75 or 50 Choice No Free on 1:30

    5000 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/23/2019

    Warm Up:
    400 Choice Swim

    Pre-Set with Fins:
    10 x 100 or 75 or 50 Odds - Kick on Side, Swim Free x 25; Evens - Kick Streamline on Back, Swim Backstroke x 25 all on 1:50

    1 x 100 Swim Choice no fins

    Main Set:
    2 x 200 or 175 or 150 or 125 or 100 Swim Free on 3:10
    2 x 100 or 75 or 50 Swim IM on 2:00
    2 x 200 or 175 or 150 or 125 or 100 Free Buoy on 3:05
    2 x 100 or 75 or 50 Swim IM on 1:55
    2 x 200 or 175 or 150 or 125 or 100 Free Paddles on 3:00
    2 x 100 or 75 or 50 Swim IM on 1:50
    1 x 100 EZ Choice Recovery on 3:00
    1 x 200 or 175 or 150 or 125 or 100 Free Paddles & Buoy on 2:40
    1 x 100 or 75 or 50 IM on 1:40
    1 x 100 EZ Choice Recovery on 3:00
    1 x 200 or 175 or 150 or 125 or 100 Free Swim on 2:40
    1 x 100 or 75 or 50 IM on 1:40
    1 x 100 EZ Choice recovery on 3:00

    Sculling drills:
    14 x 25 sculling with Buoy and Snorkel on :45
    1- front - catch
    2- mid - mid pull
    3- rear - finish
    4 - on back mid pull
    5- on back rear finish
    6- feet first on back over head
    7- feet first on stomach overhead
    Two times through

    4550 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/24/2019

    Warm Up: 300 Swim Choice, 100 Kick Choice

    Pre Set:
    4 x 75 or 50 Choice, Free, Choice on 1:25
    4 x 75 or 50 Free, Choice, Free on 1:20
    4 x 75 or 50 Free, Free, Choice on 1:15
    4 x 75 or 50 Free on 1:10
    4 x 75 or 50 Free on 1:05

    6 x 100 or 75 with Fins on 1:50
    odds - kick on side, Swim Free x 25
    evens - kick backstroke, swim Free x 25

    Main Set:
    3 times through -
    2x200 or 175 or 150 or 125 on 3:10
    2x50 or 25 on :40
    1x50 EZ Choice on 2:00 - this includes the break between sets - no extra break between sets

    #1 Free Snorkel
    #2 Free Snorkel & Paddles
    #3 Free Paddles & Buoy

    300 Recovery

    4450 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/25/2019

    Warm Up: 500 Choice - 15 mintues

    Pre Set:

    10 x 50 or 25 Free, Choice x 25 on :55
    8 x 50 or 25 Free on :50
    4 x 50 or 25 Free on :45
    1 min rest
    12 x 25 all choice on :40
    odds - 12.5 sprint (kickout breakout 3 fast strokes), 12.5 ez
    evens - 12.5 ez, 12.5 sprint to fast finish - no breath from flags to wall on Fly or Free

    1x100 EZ Choice

    Main Set:

    4 x 200 or 175 or 150 or 125 Free Snorkel on 3:10
    2 x 50 on 1:15 EZ Choice
    4 x 150 or or 125 or 100 Free Paddles on 2:15
    2 x 50 on 1:15 ez choice
    4 x 100 or 75 or 50 Free Swim on 1:25
    2 x 50 on 1:15 ez choice
    4 x 50 or 25 Choice of Equipment on :40
    2 x 50 on 1:15 ez choice
    4 x 25 FAST Swim Choice on :30

    200 easy choice recovery

    4700 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/28/2018

    Warm Up:
    400 Swim Choice
    300 Pull Buoy Only
    200 IM Drill
    100 Kick Choice

    Pre-Set:
    4 x 100 or 75 or 50 swim on 1:45
    2 x 100 or 75 or 50 swim on 1:35
    4 x 100 or 75 or 50 swim on 1:40
    2 x 100 or 75 or 50 swim on 1:30

    Kick Set:
    1 x 300 or 250 or 200 or 150 kick with fins backstroke - 4 dolphin kicks off each wall on 5:30
    4 x 100 or 75 or 50 kick board fins snorkel on 1:45
    6 x 50 or 25 kick/swim x 25 choice of stroke (fr, fl, or ba) on :50

    Alternate sets by lane (odd lanes do one even lanes do the other - then switch)
    odd lanes first:
    6 x 150 or 125 or 100 or 75 Swim Snorkel & Paddles - Distance Per Stroke on 2:10

    even lanes first:
    4 times through-
    2 x 25 swim with tennis balls in hands - choice of stroke on :45
    2 x 25 ALL OUT SPRINT choice of stroke on :45

    200 EZ Recovery

    4700 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/29/2019

    Warm Up:
    500 Choice - 10 minutes to complete

    Pre-Set:
    6x50 Choice, Free x25 on :55
    2x100 or 75 Free Snorkel on 1:45
    6x50 Choice, Free x25 on :55
    2x100 or 75 Free Snorkel on 1:40
    6x50 Choice, Free x25 on :55
    2x100 or 75 Free Snorkel on 1:35

    Main Set:
    1x400 or 350 or 300 or 250Swim on 6:30
    2x100 or 75 IM on 2:00
    2x200 or 175 or 150 or 125 Buoy on 3:10
    2x100 or 75 IM on 2:00
    4x100 or 75 or 50 Paddles on 1:35
    2x100 or 75 IM on 2:00
    8x50 or 25 Paddles & Buoy on :45
    2x100 or 75 IM on 2:00

    Recovery:
    4x50 swim free on :50
    4x50 swim choice on :55
    4x50 swim choice on 1:00

    5000 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/30/2019

    Warm Up:
    300 swim
    100 kick
    100 drill
    100 buoy
    100 choice

    Pre-Set:
    2x100 or 75 choice on 1:50
    2x100 or 75 choice, free x 25 on 1:45
    2x100 or 75 (75 free 25 choice) on 1:40
    2x100 or 75 free on 1:35

    Main Set:
    2x300 or 275 or 250 or 225 or 200 Swim Snorkel on 4:45
    4x75 or 50 Buoy Only on 1:15
    2x200 or 175 or 150 or 125 Snorkel and Paddles on 3:05
    4x75 or 50 Buoy Only on 1:15
    2x100 or 75 or 50 Swim Snorkel on 1:35
    4x75 or 50 Buoy Only on 1:15

    Post Set with Fins:
    6x25 on :30 12.5 sprint 12.5 ez - work on breakout and 3-4 fast strokes
    6x25 on :30 12.5 ez 12.5 sprint - work on fast finish no breath flags to wall (Fl or Fr)
    6x25 on :40 backstroke - minimum of 8 dolphin kicks underwater

    Recovery:
    4x100 or 75 on 1:50 ez choice

    4450 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    10/31/2019

    Warm Up:
    600 choice

    Pre-Set:
    4x75 or 50 Choice, Free, Choice x25 on 1:20
    4x75 or 50 Free, Choice, Free x25 on 1:15

    Main Set:
    3 Times Through:
    2x150 or 125 or 100 or 75 Swim Snorkel on 2:20, 2:15, 2:10 (interval gets faster each round)
    2x100 or 75 or 50 Swim Snorkel & Paddles on 1:35, 1:30, 1:25
    4x50 or 25 Swim Snorkel on :50, :45, :40
    1x300 or 250 Kick Snorkel, Board, & Fins on 6:00, 6:00, 6:00 (includes the rest between rounds)

    Recovery:
    4 x 100 or 75 or 50 choice on 1:45

    4300 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/2/2019 (practice cancelled on 11/1 due to pool closure) - Outdoor Pool 2 hours

    Warm Up:
    250 Swim, 150 Drill, 100 kick, 100 Buoy, 100 Choice

    Pre-Set:
    2x150 or 125 or 100 - 50 Free, 50 Choice, 50 Free on 2:30
    4x50 or 25 Free Descend 1-4 on :50
    8x25 Choice Build on :30

    Main Set:
    2x50 or 25 Swim Free on :50
    2x100 or 75 or 50 Snorkel Free 1:35
    2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
    2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
    2x250 or 225 or 200 or 175 or 150 or 125 Swim Free 4:00
    2x200 or 175 or 150 or 125 or 100 Paddles & Buoy 3:10
    2x150 or 125 or 100 or 75 Snorkel & Paddles 2:20
    2x100 or 75 or 50 Snorkel 1:35
    2x50 or 25 Swim Free :50

    Kick Set:
    8 x 75 or 50 kick backstroke with fins - min 4 dolphin kicks off each wall on 1:20
    4 x 100 or 75 kick fins snorkel and board on 1:45

    Recovery:
    6x50 or 25 choice on :50
    6x50 or 25 choice on :55
    6x50 or 25 choice on 1:00
    1x200 ez

    6000 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    Monday 11/4/2019

    Warm Up:
    300 Swim Choice
    200 Buoy Only
    150 drill choice
    150 kick choice

    Pre-Set:
    4x100 or 75 or 50 IM on 2:00
    2x100 or 75 or 50 choice on 1:50
    2x100 or 75 or 50 Free on 1:40

    Main Set:
    4x150 or 125 or 100 or 125 swim free (fins optional) on 2:15
    6x50 or 25 choice, free x25 on 1:00
    4x100 or 75 or 50 paddles & snorkel (fins optional) on 1:25
    6x50 or 25 choice, free x25 on 1:00
    4x50 or 25 Paddles & Buoy (or fins) on :40
    6x50 or 25 on choice, free x25 on 1:00

    Post Set: (fins optional)
    24x25 (6 rounds): 1-ez, 2-12.5 sprint 12.5 ez work pushoff and breakout), 3- ez, 4-12.5 ez 12.5 sprint (work finish) on :30

    Recovery:
    200 ez

    4500 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/5/2019

    Warm Up: 400 Swim Choice, 100 Pull Buoy, 100 Drill, 100 kick

    Pre-Set: all with snorkel
    6x75 or 50 free right paddle left fin on 1:15
    6x75 or 50 free left paddle right fin on 1:15
    6x75 or 50 free paddles & fins on 1:15

    Main Set:
    4x125 or 100 or 75 Free on 2:00
    2x50 or 25 EZ Choice on 1:10
    4x125 or 100 or 75 Free Buoy Only on 1:50
    2x50 or 25 ez on 1:10
    4x125 or 100 or 75 Free Paddles & Buoy on 1:40
    2x50 ez on 1:10

    Recovery: 350 ez

    4200 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/6/2019

    Warm Up/Pre-Set:
    1x500 or 450 or 400 Swim on 8:30
    1x400 or 350 or 300 Buoy on 6:40
    1x300 or 250 or 200 Paddles & Snorkel on 5:00
    1x200 or 150 or 100 Paddles & Buoy on 3:20
    1x100 or 50 Swim on 1:40

    Kick Set with Fins:
    1x200 or 150 Board & Snorkel on 3:30
    2x100 or 75 Backstroke 4 dolphin kicks off each wall on 1:45
    4x50 or 25 Board & Snorkel on :50
    8x25 backstroke 6 dolphin kicks off each wall on :30

    200 ez swim choice

    Main Set:
    1x500 or 450 or 400 Swim on 7:30
    1x400 or 350 or 300 Buoy on 6:00
    1x300 or 250 or 200 Paddles & Snorkel on 4:30
    1x200 or 150 or 100 Paddles & Buoy on 3:00
    1x100 or 50 Swim on 1:30

    Recovery:
    8x50 or 25 Choice on 1:00

    4400 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/7/2019

    Warm Up: 600 swim choice

    Pre-Set:
    6x50 Choice on 1:00
    6x50 Free BE9 on 1:00

    main Set:
    4x100 or 75 Free on 1:35
    4x50 or 25 choice on 1:00
    4x100 or 75 Free Snorkel on 1:30
    4x50 or 25 choice on 1:00
    4x100 or 75 Free Buoy on 1:25
    4x50 or 25 choice on 1:00
    4x100 or 75 Paddles on 1:20
    4x50 or 25 choice on 1:00
    2x100 or 75 on 1:15
    4x50 or 25 choice on 1:00

    300 ez choice recovery

    4300 yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/11/2019

    Warm Up: 300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy

    Pre Set:
    6x50 or 25 Swim DPS - GOLF on 1:00
    6x50 or 25 Choice, Free x25 on :55
    6x50 or 25 Free DPS on :50

    Main Set:
    2x200 or 175 or 150 Swim on 3:10
    4x25 Choice on :30
    2x150 or 125 or 100 Paddles & Snorkel on 2:15
    4x25 Choice on :30
    2x100 or 75 or 50 Paddles & Buoy on 1:25
    4x25 Choice on :30
    2x75 or 50 choice of equipment on 1:00
    4x25 Choice on :30
    2x50 or 25 choice of equipment on :37.5
    4x25 Choice on :30

    Kick Set:
    6x150 or 125 or 100 Kick Fins Backstroke 4 dolphin kicks off each wall on 2:30

    150 Recovery Choice EZ

    4500 Yards

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    Re: Riptide Masters Workouts - New Orleans, LA

    11/12/2019

    Warm Up: 200 Swim, 100 kick, 200 swim, 100 pull, 200 swim, 100 drill

    Pre-Set:
    4x75 or 50 DISTANCE PER STROKE - free on 1:25
    4x75 or 50 choice, free x 25 on 1:20
    4x75 or 50 Free on 1:15

    Main Set:
    4x200 or 175 or 150 or 175 or 150 Swim Snorkel on 3:00
    4x50 or 25 choice on 1:05
    4x150 or 125 or 100 Swim Paddles & Snorkel on 2:10
    4x50 or 25 choice on 1:05
    4x100 or 75 or 50 on 1:20 Paddles/Buoy on 1:20
    4x50 or 25 choice on 1:05
    4x50 or 25 Swim Free on :37.5
    4x50 or 25 choice on 1:05

    200 ez choice

    4800 Yards

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