Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coaching New Zealand

Saturday Swim Session – Test Yourself With a Time Trial

Swimming time trials is a great way to test yourself and measure your progress. Incorporating them into your programme regularly gives you an idea of how your fitness is changing. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session – Lotza Doubles

Swimming 67m reps (double lengths of a 33⅓ yard or metre pool) with a good rest can develop your speed and swimming them with short rests can develop your endurance. Put lots together within the one workout with a mixture of rest and you can develop speed, endurance and speed endurance. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.


Saturday Swim Session: How to Use Broken 200s to Make You Faster

Broken 200s are a great way to incorporate speed and stamina within the same session. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.


Saturday Swim Session: Mini Goldilocks

The Mini Goldilocks is a key session of Swim Smooth. It helps to develop your ability to sustain your swim pace. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Negative Split Threshold Swim

Negative Split refers to swimming faster in the second half than the first half. This session helps build your intrinsic ability to pace yourself. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Enhance Your Threshold Pace With 100m Reps

This session is the perfect way to develop your ability to maintain a faster threshold pace whilst swimming. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Enhance Your Efficiency with this Workout of 400’s

Use this workout and the variable pace of the 400’s to enhance your efficiency swimming longer distances. This workout is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

Saturday Swim Session: Aerobic Swim

When swimming in triathlons and other open-water swimming events having a solid aerobic base with your swimming will drive your success. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Saturday Swim Session: Threshold & Sprints

Holding pace for a large number of reps, is always challenging and this session challenges you by throwing a series of sprints in the middle of things. You will reap the benefits of improved swimming threshold though, so the effort will be worth it. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

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