Coach Ray

Training for Excellence, with Excellent Training

Swim Sessions

Saturday Swim Session: The Pace and Ladder Set

The goal of this session is to maintain your pace throughout the main set, despite swimming different distances. It helps build stamina and endurance, setting you up for solid events. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Dierdre Kearney’s Tri Simulation Set

This session is a great combination of focusing on speed and physiological development. As well as technique and neurological development to enhance your swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Sara McLarty’s Race-Week Reps

Tapering leading into an event refers to reducing your training load by minimising the volume of training. it doesn’t mean do nothing and it’s important to still maintain the intensity of your training, just not doing so much and including more rest. This session provides that for you nicely. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Emma-Kate Lidbury’s Swim Pyramids

Within this workout you’ll find a range of distances to give your body a great training stimulus. I’ll warn you in advance this IS a tough session. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Rachel Joyce’s Pre-Kona Swim Set

Rachel Joyce often is the first out of the water at events she races. She ahs finished runner up at Kona twice and also won the ITU World Long Distance Champs. This is an epic set she has used successfully in her Kona build ups and is great for developing race speed and stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Matt Chrabot’s 40x 50m

With a series of 50’s done with minimal rest, you get a great aerobic training stimulus. As you work through this session you get more rest and can apply more speed to the reps and your 50m times should get faster. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Death By 100’s

100’s are such a great swim distance especially if you keep the Rest Interval short and sweet. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Swiss Army Set

This session is named because it has EVERYTHING in it. A big mix of intensity and the inclusion of other strokes. Triathletes need the benefit of mixing in various intensities and other strokes to develop their allround swimming skills. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Sprints & Stamina

Within this session I’ve included some longer reps for stamina and some shorter reps to build your sprint speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: 100’s With Pull Buoy

The Pull Buoy is a great training tool, as it allows you to focus on your stroke whilst minimising the propulsive forces delivered by the legs. This workout includes some Pull Buoy work, between sets of 100m repetitions. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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