Thursday Training Plan: Busy Triathlete 12 Week Winter Swim Base Training Plan - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Training Plan

Thursday Training Plan: Busy Triathlete 12 Week Winter Swim Base Training Plan

“Training for excellence, with excellent training.”

As you improve your swimming during your winter base building, you will have accomplished something very special.

Designed for INTERMEDIATE Triathletes who are looking to improve their swimming during their base building phase and/or have limited time to train, the primary goal of this training plan is to prepare you to further develop your efficiency.

Crafted by myself, Ray Boardman PGDipSportsMed, PGDipRehab, PGCertSc (Exercise Science), BSc (Anatomy), DipSportsStudies this plan encapsulates my passion for the sport, my experience from completing dozens of Half and Full IRONMAN distance finishes as well as nearly 30 years of sprint and Olympic triathlons and my success coaching hundreds of triathletes all distances up to and including Ultraman.

Lasting 12 weeks long, this plan progresses through phases to build you to your peak performance. Each week contains 3x swims and a flexibility session. Each session is no longer than 2,500m and is perfect for the time crunched triathlete and is also suitable for Ironman 70.3 athletes that don’t have much time to train. Although not necessary, I recommend tracking your training with a Garmin multisport device like the Fenix 5 or Forerunner 735 or 935.

Prior to using this plan, you should be able to swim 1,500 meters or yards continuously, 1,800 metres or yards total within a workout

Purchase of this plan gives you access to my fortnightly coaching calls where you can ask me any training or racing related questions.

Questions? Please visit us on the web at or email myself directly at:

Training for another race distance? I also have training plans for IRONMAN/Challenge Triathlons (3.8km Swim/180km Bike/42km Run) and Sprint & Olympic Triathlons plus Running Races (from 5k to marathon), too.


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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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