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Thread: Riptide Masters Workouts - New Orleans, LA

  1. #121
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    Re: Riptide Masters Workouts - New Orleans, LA

    3/27/2020 Tethered Workout for Backyard Pool

    Warm Up: 15 minute swim (preferably untethered) assuming pool is safe to do turns in. Alternate 5x (4 lengths Free, 2 lengths back, 2 lengths breast), 10 lengths kicking, 10 lengths drill, 10 lengths sculling. Repeat as able to complete 15 mins

    Cord Set 1: 4x 400 strokes freestyle (use buoy and snorkel to maintain body position) - 30 seconds rest between sets of 400 strokes

    Recovery Set 1: 5 minute swim choice - no tether

    Cord Set 2: 4x 125 strokes alternate odds- free and evens - choice of stroke. 15 seconds rest between sets of 125.

    Recovery Set 2: 5 minute swim choice no tether

    Cord Set 3: 4x50 strokes all choice - SPRINT! :45 rest between sets

    recovery set 3: 5 minute swim choice no tether

    Approximately 5,000-5,500 yards based on stroke count.

  2. #122
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    Re: Riptide Masters Workouts - New Orleans, LA

    3/28/2020 Tethered Workout for Backyard Pool

    Warm Up: 15 minute swim mix up strokes, drill, and kicking

    Cord Set 1: 1x1500 strokes freestyle with buoy and snorkel tethered

    Recovery Set 1: 5 minute swim untethered

    Cord Set 2: 1x 750 strokes freestyle with Buoy and Snorkel tethered

    Recovery Set 2: 5 minute swim untethered

    Cord Set 3: 2x100 strokes no free :30 seconds rest between sets

    Recovery Set 3: 5 minute swim untethered

    Approximately 5,000 yards based on stroke count.

  3. #123
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    Re: Riptide Masters Workouts - New Orleans, LA

    3/30/2020 a tethered workout for backyard pool

    Warm Up: 20 mins - alternate Free, Back, Breast, Kick, Drill, Scull, Buoy - 4 lengths of each in backyard pool (no tether)

    Cord Set 1: 2x 750 strokes free with buoy and snorkel :30 rest between each

    Recovery Set 1: 5 mins back, breast, fly drill - 4 lengths of each no tether

    Cord set 2: 8x 50 strokes 2 ea FL, BA, BR , FR fast! :30 seconds rest between each

    Recovery set 2: 5 mins sculling drills

    Cord Set 3: 4x25 strokes sprinting! :30 rest between sets

    Recovery Set 3: 10 min choice no tether

    ~4,500-5,000 yards

  4. #124
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    Re: Riptide Masters Workouts - New Orleans, LA

    3/31/2020 Tethered Workout for backyard pool

    Warm Up: 20 mins - 8 lengths free, 4 back, 2 breast - 4 times through; then 4 kick, 4 drill choice - 2 times through repeat until 20 mins

    Cord Set 1: 3x600 strokes free buoy, snorkel :20 rest between ea

    Recovery Set 1: 5 min swim choice

    Cord Set 2: 2x200 strokes free buoy, snorkel & paddles :10 seconds rest between - DPS!

    Recovery Set 2: 5 mins kick, swim by length choice of strokes

    Cord Set 3: 8x20 strokes sprint choice of stroke :30 rest between

    Recovery Set 3: 10 minute recovery swim alternate 4- backstroke, 4- free

    ~4,800-5,500 yards

  5. #125
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/1/2020. Tethered Workout for Backyard Pool

    Warm Up: 20 minutes - alternate 4 lengths free, 4 lengths back, 4 lengths breast, 4 lengths fly drill for 20 mins

    Cord Set 1: 2x1000 strokes free buoy, snorkel :30 rest between sets - smooth swimming!

    Recovery Set: 5 mins backstroke swimming

    Cord Set 2: 6x 25 strokes sprinting choice :20 rest

    recovery set 2: 15 minute - alternate 4 back, 4 free, 4 kick, 4 drill for 15 mins.

    ~4,900-5,500 yards

  6. #126
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/2/2020 Tethered Workout backyard pool

    Warm Up: 20 mins - 4 lengths free, 4 choice, 4 kick, 4 drill, 4 buoy, 4 scull - repeat for 20 mins

    Cord Set: 500 strokes, 400 strokes, 300 strokes, 200 strokes, 100 strokes - all free with buoy & snorkel :15 seconds rest between

    Recovery Set: 5 mins choice no tether

    Cord Set: 1x500 strokes add paddles

    Recovery set: 5 mins - 4 lengths free, 4 back - repeat for 5 mins

    Cord Set: 6x 20 stroke sprints choice - :20 seconds rest

    Recovery set: 5 mins choice recovery no tether

    ~4,500-5,200 yards

  7. #127
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/3/2020. Tethered Workout for Backyard Pool

    Warm Up: 20 mins - 8 lengths free, 4 lengths choice, 4 lengths kick, 4 lengths drill, 8 lengths buoy, 4 lengths sculling - repeat for 20 mins

    Cord Set 1: 1x1500 strokes free buoy & snorkel

    Recovery set 1: 5 mins - 4 lengths back, 4 drill, 4 kick - repeat for 5 mins

    Cord Set 2: 5x 150 strokes odds free evens choice :20 rest between

    Recovery Set 2: 10 mins 4 lengths choice, 4 drill, 2 kick - repeat for 10 mins

    ~5,000 - 5,500 yards

  8. #128
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/6/2020 Tethered Workout for backyard pool

    Warm Up: 800 strokes freestyle, 300 strokes backstroke

    Main Set: 500 strokes freestyle, 500 strokes free paddles, 400 strokes alternate (10 fly, 40 Breaststroke, 50 freestyle x4), 200 strokes backstroke - :30 seconds between each

    Post Set: 8x50 strokes fast - 4 free, 4 choice :20 seconds between each

    Recovery Set: 100 strokes free, 100 strokes backstroke

    3300 total strokes
    ~4,500-5,500 yards

  9. #129
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/7/2020 tethered workout for backyard pool

    warm up: 900 strokes freestyle, 300 strokes backstroke

    Main Set: 4x400 strokes freestyle - 1-swim, 2- paddles, 3-swim, 4- paddles :20 rest between each

    Post Set: 4x100 strokes odd- free, even choice - fast tempo :30 seconds rest between each

    Recovery Set: 100 strokes free, 100 strokes choice

    3,400 strokes
    ~4,600-5,650 yards

  10. #130
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/8/2020 tethered workout for backyard pool

    warm up: 300 strokes free, 200 strokes back x2

    main set: 800 strokes free, 200 strokes choice, 600 strokes free, 200 strokes choice :30 seconds rest between each

    recovery set: 4x100 strokes choice, 1-2 paddles DPS, 3-4 swim :15 seconds rest between each

    3200 strokes
    ~4300-5300 yards

  11. #131
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/9/2020 tethered workout for backyard pool

    warm up: 600 strokes free, 400 strokes backstroke

    main set: 3x through - 500 strokes free :20 seconds rest, 4x60 strokes fast :20 seconds between each

    recovery set: 100 strokes choice

    3320 strokes
    ~4500-5500 yards

  12. #132
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/10/2020 tethered workout for backyard pool

    warm up: 800 strokes free, 400 strokes choice

    main set: 4x Through - 400 strokes free, 5x30 strokes fast choice :20 seconds rest between each

    recovery set: 100 strokes easy choice with tennis balls

    3500 strokes
    ~4,800-5,800 yards

  13. #133
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/11/2020 tethered workout for backyard pool

    warm up: 300 strokes free, 200 strokes choice, 300 strokes free, 200 strokes choice

    Main set: 500 strokes free, 300 strokes (alternate 20 fly, 40 breaststroke, 40 free x3), 400 strokes free paddles, 300 strokes backstroke, 300 strokes free, 300 strokes (alternate 20 fly, 40 breaststroke, 40 free x3)

    3300 strokes
    ~4500-5500 yards

  14. #134
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/14/2020

    Warm Up:
    1000 strokes free, 400 strokes choice

    Main Set:
    400 strokes free
    200 strokes choice
    300 strokes free with paddles
    200 strokes choice
    200 strokes free
    200 strokes choice
    100 strokes free
    200 strokes choice

    3200 strokes
    ~4300-5300 yards

  15. #135
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/15/2020

    Warm Up: 600 strokes free, 200 strokes back, 400 strokes free, 200 strokes choice

    Main Set: in strokes
    300 free
    100 fly (3 right arm, 3 left arm, 4 swim x10)
    300 free
    100 back
    300 free
    100 breaststroke
    300 free
    100 free

    Post Set:
    4x50 strokes fast choice :20 rest between ea

    100 strokes choice easy

    3300 strokes
    ~4500-5500 yards

  16. #136
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/16/2020

    Warm Up: 1000 strokes free, 400 strokes choice

    Main Set:
    500 strokes free
    4x50 strokes fast choice
    500 strokes free paddles
    4x40 strokes fast choice
    300 strokes free dps
    200 strokes backstroke

    3260 strokes
    -4400-5400 yards

  17. #137
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/17/2020

    Warm Up:
    600 strokes free, 200 strokes choice, 400 strokes free, 200 strokes choice, 200 strokes free, 200 strokes choice

    Main Set:
    6x75 strokes choice :15 seconds rest
    300 strokes free dps
    6x50 strokes choice :10 seconds rest
    300 strokes free paddles
    6x25 strokes choice fast! :15 seconds rest
    300 strokes free easy

    3600 strokes
    ~5,000-6,000 yards

  18. #138
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/18/2020 - workout in stroke count on tether

    Warm Up: 800 free, 200 im drill, 400 free, 200 im (fly 3 right, 3 left, 4 swim) others strokes whole stroke, 200 free, 200 im same as last one

    Main Set:
    2x100 strokes free :10 rest
    400 strokes free
    2x100 strokes choice fast :10 rest
    400 strokes free
    2x100 strokes choice fast :10 rest
    200 strokes free ez

    3600 strokes
    ~5000-6000 yards

  19. #139
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/27/2020 Open Water Workout - Bayou St. John

    400 warm up (dock to bridge behind Greek Orthodox Church and back to dock)
    900 Meter Build - dock to 1st bridge
    600 meter aerobic swim - 1st bridge to 2nd bridge
    600 meter faster swim - 2nd bridge back to 1st bridge
    900 meter fast swim in socially distanced group - 1st bridge to dock
    400 meter IM - swim as 10 strokes fly, 20 back, 20 breast, 15 free x4 from dock to church back to dock
    200 easy swim dock towards 1st bridge and back (go off stroke count ie. 15 strokes per 25 yards = 120 strokes for 200 yards or 60 strokes out and 60 strokes back)

    Total of 4000 meters

  20. #140
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    Re: Riptide Masters Workouts - New Orleans, LA

    4/28/2020 Tethered Workout for Backyard Pool

    Warm Up:1000 strokes freestyle, 400 strokes backstroke, 100 strokes breaststroke

    Main Set: 500 strokes free, 200 strokes backstroke, 400 strokes free paddles, 200 strokes choice, 300 strokes free, 200 strokes IM (fly = 3 right, 3 left, 4 swim, 20 breaststroke, 20 freestyle x4), 200 strokes free paddles, 200 strokes choice, 100 strokes free, 200 strokes backstroke

    4000 strokes
    ~5,700-6,700 yards

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