Riptide Masters Workouts - New Orleans, LA

[aaronschneider1]

12/2/2020

Warm Up: 400 swim, 100 IM drill, 200 buoy, 100 IM kick no board, 200 swim

Pre set:
3x300->150 100 IM, 100 Free, 100 choice on 5:00
100 ez choice

Kick/drill set: fins board snorkel
4x150->100 50 kick, 50 swim, 50 kick on 2:20
4x50 kick backstroke work walls 5 dolphin kicks of each wall on :50
100 ez

Main set:
1x400-> free swim on 6:00
3x100->50 free buoy on 1:25
2x100 choice on 2:00
1x300->150 free snorkel on 4:25
2x100->50 free paddles & snorkel on 1:20
2x100->50 choice on 1:55
1x200->100 free swim on 2:50
1x100->50 free paddles on 1:15
200 ez recovery

5,000 SCY

[aaronschneider1]

12/3/2020

Warm up:
200 swim, 100 drill choice, 200 swim, 100 kick, 200 swim, 100 buoy, 100 choice

Pre-set:
1x400->200 alt 100 choice, 100 free x2 on 6:45
1x300->150 100 IM, 100 free, 100 choice on 5:15
1x200->100 free on 3:10
1x100->50 choice on 1:45
100 ez choice

Main Set: 2x through
2x250->100 free snorkel on 3:20
1x100 choice on 2:00
4x150->75 free round 1- buoy, round 2- paddles on 2:00
2x100 choice on 2:00

4,900 yards

[aaronschneider1]

12/4/2020

Warm up:
400 swim, 100 kick, 100 drill, 200 buoy, 200 swim

Pre set:
1x400->200 alt 100 IM 100 free on 6:40
1x300->150 100 choice, 100 free, 100 choice on 5:00
1x200->100 100 Im 100 free on 3:20
1x100 -> 50 choice on 1:40
100 ez

Main set:
2x450->250 free snorkel on 6:00
6x50->25 choice on 1:00
4x225->100 free buoy on 3:00
6x50-> 25 choice on 1:00
2x125->50 paddles on 1:30
5x50->25 choice in 1:00

5,000 SCY

[aaronschneider1]

12/7/2020

warm up:
300 swim, 100 drill,300 swim, 100 kick, 200 Buoy

pre set:
6x150 -> 100 odds 100 IM, 50 choice - evens 100 choice, 50 free all on 2:35
100 ez

kick set:
4x100 fins board snorkel on 1:40
4x50 kick backstroke with fins 6 kicks off each wall on :55
100 ez

main set:
2x250-> 150 free snorkel on 3:30
2x100 -> 50 choice on 1:55
2x125->75 paddles on 1:35
2x100 ->50 choice on 1:55
2x250->150 free buoy on 3:30
2x100->50 choice on 1:55
150 ez
4600 SCY

[aaronschneider1]

12/8

warm up
400 swim, 200 drill,200 swim, 100 kick, 100 buoy

pre set:
3x300 ->200 100 Im 100 free 100 choice on 5:00
100 ez

main set
1x600 -> 300 free on 8:30
6x50 choice on 1:00
2x300 ->150 free buoy on 4:15
6x50 choice on 1:00
4x150-> 75 free paddles and snorkel
6x50 choice on 1:00
200 ez
4900 SCY

[aaronschneider1]

12/10/2020

Warm up- 1000 mix

Kick set:
3x150 kick, swim, kick x50 with fins backstroke - 4 kicks off ea wall on 2:30
3x150 kick, swim, kick x50 with fins board and snorkel on 2:20
100 ez

Main set:
1x1000 free on 14:00
1x150 choice on 3:00
1x500 free snorkel on 6:45
1x150 choice on 3:00
1x500 free paddles and buoy on 6:30
1x150 choice on 3:00
5x100 free on 1:30
50 ez

5000 SCY

[aaronschneider1]

12/12/2020

Warm up - 1000 mix

Pre set: 3xthrough
1x 200 choice, free x50 on 3:20
1x100 IM on 1:45
1x100 free on 1:35

100 ez

Kick set:
12x50 kick backstroke with fins - 6 dolphin kicks off each wall on :55
100 ez

Main set: 2x through
2x225 free snorkel on 3:00
1x100 choice on 2:00
2x150 free (round 1- buoy, round 2 paddles & buoy) 1:55
2x100 choice on 2:00

5100 SCY

[aaronschneider1]

12/15/2020

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

Pre set: 3xthrough
1x250->150 100 IM, 50 Free, 100 choice on 3:30
2x100->50 free on 1:30
1x50->25 choice on 1:00

100 ez

Kick set:
6x75->50 kick backstroke with fins on 1:20
6x25 swim backstroke with fins on :30
100 ez

Main set:
2x300->150 free snorkel on 4:05
1x200-> 100 choice on 4:00
2x300->150 free buoy on 4:00
2x100->50 choice on 2:00
2x300->150 free paddles on 3:55
4x50->25 choice on 1:00

5100 SCY

[aaronschneider1]

1/2/2021

Warm up:
300 swim, 100 kick, 200 swim, 100 drill, 100 swim, 100 buoy, 100 choice

Pre-set:
6x75->50 IM on 1:25
4x75->50 free on 1:10
6x75->50 choice on 1:20
4x75->50 free on 1:05
100 ez choice

Kick set: fins
4x150->100 Backstroke kick work walls on 2:20
100 ez

Main set:
2x300->200 free snorkel on 4:15
2x200->100 free buoy on 2:40
2x100->50 free paddles on 1:15
2x100->50 choice on 1:55
2x100->50 free choice of equipment on 1:10
2x100->50 choice on 1:55
200 ez

5,300 SCY

[aaronschneider1]

January 6, 2021

Warm Up:
200 swim, 200 drill, 200 pull buoy only, 200 kick, 200 choice

Pre-Set:
8x125 -> 50 on 1:50
odds - 100 IM 25 free
evens - alt 25 choice, 25 free
100 ez choice

Main Set:
2x400->200 free on 5:40 (400=1:25, 375=1:31, 350=1:37, 325=1:45, 300=1:53, 275=2:04, 250=2:16, 225=2:31, 200=2:50)
1x100->50 choice on 2:00
2x300->150 free snorkel on 4:10 (300=1:23, 275=1:31, 250=1:40 , 225=1:51 , 200=2:05, 175=2:22, 150=2:46)
2x100 ->50 choice on 1:55
2x200->100 free buoy on 2:40 (200=1:20, 175=1:31, 150=1:47 , 125=2:08, 100=2:40)
3x100->50 choice on 1:50
2x100->50 free paddles & buoy 1:10 (100=1:15, 75=1:40, 50=2:20)
4x100->50 choice on 1:45
200 EZ

5300 SCY