Coach Ray

Training for Excellence, with Excellent Training

Swim Smooth NZ

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.

Saturday Swim Session: Sprints

Regular sprint sessions can help build and develop your speed and the ability to sustain that speed. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Build 400’s

Swimming longer reps with a short to moderate rest between will build your endurance. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Broken 800’s

Swimming longer reps within a set will develop your stamina. Following them up with short, faster reps will give you speed at the end of your event. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: How To Use 300s To Build Your Stamina

A good way to develop your stamina is to swim longer reps. 300m reps work well because it is an unique distance, that will require you to judge your pacing. This will challenge you cognitively as well as physiologically. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Kick Pull Swim to Dominate Your Next Event

Kick, Pull, Swim is a great set you can use to develop your technique and enhance your swimming This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Broken 200’s To Help You Swim Faster

Broken 200’s are a great way of developing a swim set to build the aerobic capacity of longer reps but you can add a touch more intensity due to the short rests involved. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Utilising the Pull Buoy To Improve Your Swimming

The Pull Buoy is a great tool (that is often over relied upon) to enhance your swimming. The biggest benefit comes from your ability to the focus on your arms whilst using it, rather than relying on it to float your legs higher. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

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