Coach Ray

Training for Excellence, with Excellent Training

Swim Sessions

12 Weeks to an Iron-Distance Swim PB: Week 1

Over the coming 12 weeks I will post a a series of workouts building your swim fitness as you prepare for either Challenge Wanaka (18 Feb) or Ironman NZ (04 Mar). I have been a professional triathlon coach since 2000 and am a multiple Iron-distance finisher including…

Saturday Swim Session: Broken Sets

These session will develop your swimming speed and stamina concurrently by combining both components of fitness with in the one workout. Use them to swim faster in your next triathlon.

How Fast Are You Now?

This is the eighth and final session as we have now built your fitness. Now it is time to retest you and compare with your original benchmark from the first session. If you haven’t done the preceding sessions you can’t expect to have…

Beginner Training Swim Sessions Triathlon Training

800 Ways to Enhance Your Endurance

This is the seventh session as we build your fitness to a new 1,500m PB. Start with the first session and then work through doing each session three to four days apart. Session One: How fast can you swim 1,500m? Session Two:…

Beginner Training Swim Sessions Triathlon Training

Test Yourself with a set of 15x 100m

This is the sixth session as we build your fitness to a new 1,500m PB. Start with the first session and then work through doing each session three to four days apart. Session One: How fast can you swim 1,500m? Session Two:…

Beginner Training Swim Sessions Triathlon Training

Enhance Your Technique with This Drill Sequence

This is the fifth session as we build your fitness to a new 1,500m PB. Start with the first session and then work through doing each session three to four days apart. Session One: How fast can you swim 1,500m? Session Two:…

Beginner Training Swim Sessions Triathlon Training

Swim 300m Reps to Develop Your Stamina

This is the fourth session as we build your fitness to a new 1,500m PB. Start with the first session and then work through the second session and then the third session three to four days apart, prior to doing this session, before continuing on…

Beginner Training Swim Sessions

200’s to Enhance Your Threshold Speed

This is the third session as we build your fitness to a new 1,500m PB. Start with the first session and then work through the next session after three to four days prior to doing this session, before continuing on with the session that…

Beginner Training Swim Sessions Triathlon Training

Use Drills to help you Swim Qwiker

This is the second session as we build your fitness to a new 1,500m PB. Start with the previous session and then in three-four days time do this session, before continuing on with the session that will be sent through to you…

Saturday Swim Sessions – 4 Weeks to a Faster 1,500m with only 4km per Week: Week 4

This is the final post out of a four part series to improve your 1,500m swim time over 4 weeks with only 4km of swimming per week. The first one can be found here, the second here and the third can be found…

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