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.
Book of the Month June – Open Water Swimming
This is the go to bible for anyone who swims open water whether triathlete or ocean/lake swimming events. So good is this book that I’ve got two copies on my bookshelf.
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.
Saturday Swim Session: 400’s To Develop Stamina
Using short rest intervals and longer reps forces the body’s aerobic energy system to be utilised for this session and as a result enhanced. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Saturday Swim Session: Paddles & Pull Buoy To Improve Your Specific Swim Strength
Using hand paddles by themselves or in combination with a pull buoy will help develop your specific swimming strength. This session uses both and is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
Thursday Training Plan: 4 weeks to a Faster 1500m with only two 2km per week
As you follow the programme you will find yourself swimming your 1,500m faster. Now whether that is a PB or not will depend on how fast you have swum in the past, but it will definitely be faster at the end of the 4 weeks than it is now. With this programme people improve on average nearly 2 minutes, with some people improving by over 10%.
Designed for triathletes who have limited time to train but can squeeze two short 2km sessions in each week. The primary goal of this training plan is to prepare you to swim 1,500m faster than you did at the start of the programme.
Saturday Swim Session: 400’s For Success
Stamina developed by swimming 400’s will be of benefit to all triathletes and open water swimmers. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.
3 days ago I had a solid strength session in the gym this morning. I finished feeling like I'd given 100% - always a satisfying feeling. There was plenty of pushing, pulling, squatting and bending movement today. I rarely hear others grunting their way through a workout, however that's the point I usually get to on the last set as I use all the effort I have left to squeeze out the final reps. I acknowledge we all have different goals. Many of the reps today were done using bands - attached to equipment. This image shows the lat pulldown set up ready
21 hours ago In action at the inaugural Flaxmere Park Run yesterday. Not sure who took the photo. It was posted on the Flaxmere Park Run FB page. Thank you! My legs feel quite good at the moment. I have scheduled today as a rest day. Later I have a long drive home. I suspect my legs will seize up being in a seated position. So once home I'll do some mobility movements to unstiffen them. . . . #parkrun #backintoit #run #runner #running #runtraining #training #trainingsession #athlete #triathlete #duathlete #keepinghealthy #keepingfit #fitover60 #oldandfit #coachray #coachraynz #qwikkiwi #qwikkiwicoaching #consistency #consistencyisthekey #fitover50 #fitover60women #maturerunner
5 days ago Today’s session was #monafartlek so named after @stevemoneghetti @garminnz is predicting a 3hr marathon based on y current form and there are 7 weeks left to #taupomarathon #letsdothis #coachray #qwikkiwi
6 days ago Running Base Building 6 Week Training Plan This programme is designed to progress someones running over 6 weeks as they build an aerobic base and get ready to join one of the specific event plans. There are three variations of the programme: - For runners currently comfortable running for 30 minutes, - For runners currently comfortable running for 45 minutes, and - For runners currently comfortable running for 60 minutes. These programmes start off with three run sessions and a flexibility session each week. As you work through the training plan the run sessions get longer and also more intense,
2 days ago I run for breakfast There was a great turnout for the first Flaxmere Park Run. I came in 63rd which is my age Don't ask me how I managed to coincide that! The atmosphere was festive and the 3 lap course was nice to run on. I will travel back & do it again. This was my first fast run for a number of weeks including the 3 weeks on holiday. Today is the first day of a new training plan - Faster 5km 12 Week Challenge. It is similar to the training my coach has previously scheduled, however the
7 days ago #mondaymotivation #qwikkiwi
1 week ago Short run to complete a Strava "challenge" and keep me off the couch I'm a Netflix addict, however the TV has remained off and today I got some garden work done. The sun had disappeared by the time I got my running shoes on so I threw a sleeveless thermal on under my tee shirt. Getting my aerobic fitness back is a work in progress. My calves feel sore after Friday's strength session, however I didn't notice any soreness while running. There must be a message there I think. The sunken garden is going to look spectacular when all the
9 hours ago An active rest day today for me, so I got a variety of movements done along with some stretches. Everything is a work in progress. I find it good to video what I'm doing occasionally because often what I think I'm doing and what I am actually doing are not quite the same. My back is not flat when it's meant to be, my leg in the hip CARs has dropped, I'm restricted in the ITB stretch. As for stretching my quads by leaning back. I'm not leaning back far but it is further than I used be able to
ALL OF THEM
With a membership through my new website, you don't purchase a single plan. You purchase a membership that grants you access to ALL my plans and you can pick and choose between them all.
As a founding member you will be rewarded with the absolute lowest price I will ever offer these training plans for.
This membership includes ALL my event training plans. You can pick and choose between them. If you are training for a marathon and are doing it 12 weeks after a half marathon that is in 10 weeks time. Start off with the 10 week half marathon plan and then load in the 12 week marathon training plan.
Plans available for all distances for triathlon, as well as running, cycling and swim specific programmes.