Swim Smooth – Page 11 – Coach Ray

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 200’s to Improve Your Swimming

Building your pace from one rep to the next will pay big dividends in your ability to pace your longer swims. 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: Endurance Sets Will Build Your Stamina

Swimming longer reps within a set will develop your stamina. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Paddles Will Develop Your Swimming Strength

Utilising Hand Paddles will develop strength in your swimming stroke. 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.

Thursday Training Plan: Cycling FTP Power Boost Training Plan (Intermediate 16-week Plan – Start any Monday) 3 workouts/week

As you work your way through this training programme you’ll build your Functional Threshold Power (FTP). With regular FTP tests every 4 weeks you’ll be able to measure and see your progress.
Designed for Intermediate cyclists and triathletes who have at least 16 weeks prior to their event. This plan is to prepare you to COMPETE in YOUR event at a higher level than you previously have.

Tuesday Training Plan: 8-Week Swim Fitness Builder Training Plan (2 swims per week) – Start Any Time

This programme will build your swimming fitness and develop your confidence and speed in the water even more.
Designed for Beginner and intermediate triathletes and swimmers who are looking to improve their swimming fitness.

Thursday Training Plan – 4 weeks 30min/day Triathlon Training Plan (Running Pace and Cycling Power) no progression

Designed for Beginner and Intermediate triathletes who are looking to create consistency within their training after taking a break or losing motivation in their training. This is perfect for athletes who are short on time. It only takes 30 minutes per day during the week and a bit more time on the weekend.
The primary goal of this training plan is to prepare you to have consistency within your training.

Tuesday Training Plan: 10k RUNNING Training Plan (BEGINNER 8-week Plan – Start Any Monday Reusable)

This 8-week programme will take you through challenging sessions that will build your fitness and speed to run 10km faster at the end of the programme.

Thursday Training Plan: Threshold CYCLING Training Plan (Intermediate 6-week Plan) – Start Any Monday + Reusable

The ability to cycle at a Threshold Intensity is a key determinant of cycling fitness. By enhancing your fitness whilst at Threshold Intensity by definition you will be a fitter, faster cyclist.

Designed for Intermediate cyclists and triathletes who are looking to enhance their ability to cycle at Threshold Intensity, you can use this programme as part of your base training to set you up prior to a specific Build phase or as the final 6 weeks prior to an event to maximise your fitness prior to it.

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.