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Thread: Riptide Masters Workouts - New Orleans, LA

  1. #1
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    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...

    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. #2
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    Jan 2018
    Location
    New Orleans, LA
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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

  3. #3
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    Jan 2018
    Location
    New Orleans, LA
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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

  4. #4
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    Jan 2018
    Location
    New Orleans, LA
    Posts
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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

  5. #5
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    Join Date
    Jan 2018
    Location
    New Orleans, LA
    Posts
    8

    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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