Riptide Masters Workouts - New Orleans, LA

[aaronschneider1]

11/18/2019

Warm Up: 200 Swim, 100 Choice, 150 Swim, 100 drill, 100 Swim, 100 kick, 50 Swim

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

Main Set:
1x400 or 350 or 300 or 250 Swim Snorkel on 6:00
2x125 or 100 or 75 Paddles & Snorkel on 1:40
1x250 or 200 kick with fins on 5:00
2x200 or 175 or 150 or 125 Swim Snorkel on 3:00
2x125 or 100 or 75 Paddles Only on 1:35
1x250 or 200 kick with fins on 5:00
4x100 or 75 or 50 Swim Snorkel on 1:30
2x125 or 100 or 75 Paddles & Buoy on 1:30
1x250 or 200 kick with fins on 5:00

100 EZ Recovery Choice

4800 Yards

[aaronschneider1]

11/19/2019

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

Pre-Set:
2x Through-
6x50 Choice on 1:00
6x50 Free on :50

Main Set:
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Buoy Only on 1:25
1 min rest
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Paddles Only on 1:20
1 min rest
2x150 or 125 or 100 Free Snorkel on 2:20
4x100 or 75 Paddles & Buoy on 1:15

6x50 Choice Recovery on :55

4500 Yards

[aaronschneider1]

Wednesday - 11/20/2019
USMS Fall Fitness Challenge - 1650 for time - see pace chart handout

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

4x100 or 75 or 50 Swim DPS on 1:40
4 x 50 or 25 Swim hold goal 1650 pace on :50
100 easy choice

Partner up with someone for your 1650 for time - one swims, one counts and times

1x1650 for time

400 or 350 or 300 or 250 or 200 recovery post 1650 AND pre 1650 for 2nd heat

3550 Total Yards

[aaronschneider1]

11/21/2019

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

Pre-Set:
4x75 or 50 Choice, Free, Choice x25 on 1:25
4x75 or 50 Free, Choice, Free x25 on 1:20
4x75 or 50 Free on 1:15

Main Set:
3 times through -
1x200 or 150 or 100 Swim w/ snorkel on 3:00(all 3 rounds)
2x100 or 75 or 50 Swim w/snorkel and paddles on 1:35 (round 1), 1:30 (round 2), 1:25 (round 3)
4x50 or 25 Paddles & Buoy on :45 (all 3 rounds)
1 min rest between rounds

Post Set:
8x50 scull, swim x 25 with buoy and snorkel on 1:15

Recovery Set:
8x50 choice on :55

4400 yards

[aaronschneider1]

11/23/2019

Warm Up: 300 Swim, 200 Buoy, 200 Swim, 200 IM drill

Pre-Set:
6x50 Choice on 1:00
6x75 Free, Choice, Free on 1:15
9x50 Free on :45

Main Set:
1x300 or 250 or 200 Swim Snorkel on 4:30
2x150 or 125 or 100 Snorkel and Paddles on 2:!5
3x100 or 50 Swim on 1:30
1x200 or 150 Swim Snorkel on 3:00
2x100 or 75 Snorkel and Paddles on 1:30
4x50 or 25 Swim Free on :45
1x100 or 50 Swim Snorkel on 1:30
2x50 or 25 Snorkel and Paddles on :45
4x25 Swim Free on :22.5
1x100 easy choice on 2:00
4x100 or 75 Swim FAST on 1:20
1x100 easy swim choice

Recovery:
2x50 or 25 Free Snorkel DPS on :45
4x50 or 25 Free Snorkel DPS on :50
4x50 or 25 Choice on :55

5000 Yards

[aaronschneider1]

11/25/2019

Warm Up: 400 Swim, 100 IM Drill, 200 Swim, 100 kick, 200 Buoy

Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free on 1:40
2x100 or 75 or 50 IM on 1:50
2x100 or 75 or 50 Free on 1:35

Main Set:
3x Through -
1 x 400 or 350 or 300 or 250 Free Snorkel on 6:00, 5:50, 5:40, 5:30
2 x 100 or 75 or 50 Paddles & Buoy on 1:25
1 x 100 or 50 easy choice on 2:00

10x50 or 25 Kick on side, Swim x25 with fins odds - Free, evens - choice on :55

200 easy swim

4800 yards

[aaronschneider1]

11/26/2019

Warm Up: 200 swim, 100 choice, 200 swim, 100 drill, 200 swim

Pre Set: 2 x Through
6x50 choice, free x25 on :55 (#1), :50 (#2)
4x50 free on :50
4x25 build to fast finish on :30

Main Set: 4x Through
1x200 or 150 Swim on 3:10
2x100 or 75 Buoy Only on 1:40 (#1), 1:35 (#2), 1:30 (#3), 1:25 (#4)
4x50 or 25 Paddles & Snorkel on :50 (#1+2), :45 (#3), :40 (#4)

200 EZ Choice

4600 Yards

[aaronschneider1]

11/27/2019

Warm Up: 400 Swim, 300 Choice, 200 Drill, 100 Kick

Pre-Set:
2x Through -
4x50 or 25 Swim Free on :50
4x50 or 25 scull, swim x25 buoy and snorkel on 1:15
4x25 12.5 fast/12.5 ez on :35

Main Set:
2x Through -
2x100 or 75 Swim Snorkel on 1:35
4x50 Odd Fl, Ba x25 - Even Br, Fr x25 on :55
2x100 or 75 Buoy on 1:30
4x50 Choice on 1:00
2x100 or 75 Paddles and Buoy on 1:25
4x50 Choice on 1:00

200 ez choice

4600 Yards

[aaronschneider1]

11/28/2019 -

Warm Up: 600 Swim choice, 100 kick, 100 drill, 100 buoy

Pre-Set:
2x75 or 50 choice on 1:25
2x75 or 50 choice, free, choice x25 on 1:20
2x75 or 50 free, choice, free x25 on 1:15
2x75 or 50 free on 1:10

Main Set:
2x through
1x500 or 450 or 400 Snorkel on 7:30
1x400 or 350 or 300 Buoy on 6:00
1x300 or 250 or 200 Paddles on 4:30
1x200 or 150 Paddles & Buoy 3:00
1x100 or 50 Swim 1:30

8x50 Recovery Choice on 1:00

4900 Yards

[aaronschneider1]

12/2/2019

Warm Up: 400 Swim, 100 Choice, 200 Swim, 100 Drill, 200 Free Buoy

Pre Set:
4x100 or 75 Choice, Free x25 on 1:45
4x75 or 50 Free, Choice, Free x25 on 1:15
4x50 or 25 Free on :50
4x25 Choice Build to fast finish on :30
100 ez choice

Main Set:
1x400 or 350 or 300 or 250 Snorkel on 6:00
2x100 or 75 or 50 Swim on 1:30
1x300 or 250 or 200 Buoy on 4:30
2x100 or 75 or 50 Swim on 1:25
1x200 or 150 or 100 Paddles on 3:00
2x100 or 75 or 50 swim on 1:20
1x100 or 50 Paddles & Buoy on 1:30
2x100 or 75 or 50 Swim on 1:15

Recovery:
10x50 Choice, Free x25 on 1:00

4400 Yards

[aaronschneider1]

12/3/2019

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

Pre-Set:
4x100 or 75 choice, freex25 on 1:45
4x75 or 50 free, choice, free x25 on 1:15
4x50 or 25 free on :50

Main Set:
4x200 or 175 or 150 or 125 Swim on 3:05
4x150 or 125 or 100 Buoy on 2:15
4x100 or 75 or 50 Paddles on 1:25
4x50 or 25 Paddles & Snorkel on :40
4x25 swim on :20
100 ez choice

12x25 odds - 12.5 sprint 12.5 ez (work pushoff, breakout, 3 fast strokes), evens-12.5 ez, 12.5 sprint (work fast finish - no breath flags to wall on fly or free) all choice of stroke on :40

200 ez recovery

4500 yards

[aaronschneider1]

12/4/2019

Warm Up: 600 Swim, 100 kick, 100 drill, 100 Buoy, 100 IM

Pre-Set:
4x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free, Choice x25 on 1:45
2x100 or 75 or 50 Free on 1:35
8x25 choice build to fast finish on :40

Main Set: 3 x Through
1x300 or 250 or 200 or 150 Swim on 4:15
2x50 or 25 no free on 1:00
2x150 or 125 or 100 or 75 Snorkel & Paddles on 2:05
2x50 or 25 no free on 1:00

200 EZ Recovery

4600 Yards

[aaronschneider1]

12/5/2019

Warm Up: 100 Swim, 100 kick, 100 swim, 100 drill, 100 swim, 100 buoy, 100 swim, 100 scull (w/buoy & snorkel)

Pre-Set:
2x150 or 125 or 100 or 75 Swim Free, Choice, Free x 50 on 2:30
2x125 or 100 or 75 Free Buoy Only on 1:55
2x100 or 75 or 50 Swim Free on 1:40
2x75 or 50 Swim Free, Choice, Free on 1:20
2x50 or 25 Free Buoy Only on :50
2x25 choice build to fast finish on :40

Main Set:
1x400 or 350 or 300 or 250 Swim on 6:00
2x100 or 75 or 50 IM on 1:50
2x200 or 175 or 150 or 125 Paddles on 3:00
2x100 or 75 or 50 IM on 1:50
4x100 or 75 or 50 Paddles & Snorkel on 1:30
2x100 or 75 or 50 IM on 1:50

Kick Set: w/fins
10 x 50 kick fins board, snorkel on :55

200 ez

4350 yards

[aaronschneider1]

12/6/2019

Warm Up: 800 mix up as you wish

Pre-Set:

8x50 or 25 Swim Choice on 1:00
8x50 or 25 Swim Choice,Free x25 on :55
8x50 or 25 Swim Free on :50

Main Set: 2x through
6x100 or 75 or 50 on 1:30 (round 1) 1:25 (round 2)
1 x 100 or 50 easy on 2:00
4x100 or 75 or 50 on 1:25 (round 1) 1:20 (round 2)
1x100 easy on 2:00
2x100 or 75 or 50 on 1:20 (round 1) 1:15 (round 2)
1x100 easy on 2:00

5000 yards

[aaronschneider1]

12/7/2019

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

Pre-Set:
12 x 75 or 50 odds - free, choice, free x25 on 1:20

Main Set:
8x250 or 225 or 200 or 175 or 150 on 3:45
1-2 Swim
3-4 Buoy
5-6 Paddles
7-8 Paddles & Buoy

100 ez choice

12 x 25 odds - sprint, evens easy choice on :45

2x100 or 75 or 50 Choice, Free x25 on 1:45
2x100 or 75 or 50 Choice on 1:50
2x100 or 75 or 50 Choice on 1:55

4900 yards

[aaronschneider1]

12/9/2019

Warm Up: 600 choice

Pre-Set:
12 x 50 or 25 choice, free x25 on :55
12 x 50 or 25 free on :50

Main Set:
2x200 or 175 or 150 or 125 Swim on 2:55
4x50 or 25 no free on 1:00
2x200 or 175 or 150 or 125 Buoy on 2:50
4x50 or 25 no free on 1:00
2x200 or 175 or 150 or 125 Paddles on 2:45
4x50 or 25 no free on 1:00
2x200 or 175 or 150 or 125 Paddles & Buoy on 2:40
4x50 or 25 no free on 1:00

200 ez

4400 yards

[aaronschneider1]

12/10/2019

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

Pre-Set:
2x100 or 75 or 50 IM on 2:00
2x100 or 75 or 50 Free on 1:45
2x100 or 75 or 50 IM on 1:55
2x100 or 75 or 50 Free on 1:40

Main Set: 2x through

1x500 or 450 or 400 or 350 or 300 Swim Snorkel on 7:15
4x100 or 75 or 50 Paddles & Buoy 1/5 500 pace on 1:25
4x50 or 25 choice no free on 1:00

8x50 kick with fins on 1:00

200 ez

4500 yards

[aaronschneider1]

12/11/2019

Warm Up: 400 swim, 300 buoy, 200 kick, 100 drill

Pre-Set:

2x150 or 125 or 100 choice, free, choice x50 on 2:45
2x150 or 125 or 100 free, choice, free x50 on 2:35
2x150 or 125 or 100 free on 2:25
4x25 12.5 sprint, 12.5 ez choice on :40
1x100 easy choice

Main Set: 3x through
4x125 or 100 or 75 Swim Snorkel on 1:50 (round 1), 1:45 (round 2), 1:40 (round 3)
4x50 or 25 no free on 1:00

6x50 drill, swim x 25 odds - free, evens - choice on 1:00

4500 yards