Tri Swim Training – Coach Ray – Qwik Kiwi Coaching

Saturday Swim Session: Intensity Mix Up

In the swim leg of a triathlon (or open water swim) there is often some variation in swim intensity. The start of the race will often start at a hectic pace, as people try and jostle for a good position or to get to the first turn buoy in a good position before settling into a more sustainable pace. the pace then picks up again towards the end of the swim. This set builds on that top-end speed you have to enhance your overall performance. This session is great for open-water swimmers and triathletes of all distances.

Saturday Swim Session: Mixed Intensity

This session provides a range of training stimuli for the body, through the use of equipment like Pull Buoy and Paddles, as well as a range of intensities. This intensity is modulated through having plenty of rest within the workout. This session is great for open-water swimmers and triathletes of all distances.

Saturday Swim Session: 100’s for Speed

The ability to swim fast and repeat it consistently is important for triathletes and open-water swimmers. This session builds your top end speed with a moderate Rest Interval (RI). This session is great for open-water swimmers and triathletes of all distances.

Saturday Swim Session: Progressive 300’s

Progressive reps build in intensity over the duration of each rep. This builds your ability to change gears and speed within a race or event, as well as developing your threshold swimming ability. This session is great for open-water swimmers and triathletes of all distances.

Saturday Swim Session: Tour de Cure Session 8

Sustained speed is essential for endurance success – without it you’ll only swim at the one speed. Sessions like this one, challenge your ability to swim at a sustained speed. The short rest allows you to swim at a faster pace than you would otherwise sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: T-Times for Beginners

This session is used to assess your current swimming ability and set a benchmark time for future workouts. There are other methods for setting benchmark times and assessing ability but I use these workouts as an alternative for athletes that haven’t done much swimming lately.

Saturday Swim Session: Tour de Cure Session 7

This session develops your ability to both judge pace and also manage that pace with a range of various speeds incorporated within the session. As a result of this variety of pace you will improve both your Threshold speed and also your VO2 max. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: Triathlon Plus Race Pace Swim #2

Building your ability to sustain your threshold pace in a swim is an important capability for triathletes and open-water swimmers. These sessions further develop that ability by progressing your fitness by completing reps at a fast pace that you can sustain. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: Tour de Cure Session 6

This session develops your ability to both judge pace and also manage that pace with a range of various speeds incorporated within the session. As a result fo this variety of pace you will improve both your Threshold speed and also your VO2 max. This session will benefit triathletes of all distances, as well as other open-water swimmers.

Saturday Swim Session: Triathlon Plus Race Pace Swim #1

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.