Swim Session

Saturday Swim Session: Lots of Sprints to Develop Speed

By combining sets of sprints with minimal rest you can develop your swimming efficiency and also your top-end swim speed. This session is perfect for Ironman…

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Windtrainer Session

Wednesday Windtrainer Workout: Cycling Weekly’s Double Russian Step

This is a windtrainer session that is great for developing your top-end power and intensity.  It is perfect for road cyclists and mountain bikers alike,…

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Swim Session

Saturday Swim Session: 250’s Followed By Shorter Sprints

Combining the longer 250m reps with 25m sprints to finish this workout will see you finishing your races strong. This session is perfect for Ironman and…

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Windtrainer Session

Wednesday Windtrainer Workout: Cycling Weekly’s Russian Steps

This is a windtrainer session that is great for developing your top-end power and intensity.  It is perfect for road cyclists and mountain bikers alike,…

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Sesame Seed Roasted Salmon with Stir-fried Vegetables

Chef Ray: Sesame Seed Roasted Salmon with Stir-fried Vegetables

A delicious and easy to prepare stir-fry that gives great flavour with perfectly cooked and marinated salmon for some quality healthy fats. Although I’m not…

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