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Thread: Riptide Masters Workouts - New Orleans, LA

  1. #21
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  2. #22
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  3. #23
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  4. #24
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  5. #25
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  6. #26
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  7. #27
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  8. #28
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  9. #29
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  10. #30
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  11. #31
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  12. #32
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  13. #33
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  14. #34
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  15. #35
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  16. #36
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  17. #37
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

  18. #38
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    Re: Riptide Masters Workouts - New Orleans, LA

    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

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