Tri Swim Coach – Page 48 – Coach Ray

Saturday Swim Session: Short Rest 100’s

Taking short rests between reps can greatly enhance your aerobic efficiency. In this case, the rest is only 5 seconds. This session is perfect for Ironman…

Saturday Swim Session: 800’s

Swimming 800m reps is a great way to develop your threshold pace of swimming. They are perfect for Ironman and Olympic distance triathletes or people doing…

Saturday Swim Session: 800’s

Swimming 800’s can develop your endurance very effectively for both triathlons and Ocean Swimming events.

Saturday Swim Session: Long Reps

Long reps are great for building endurance. The 1000m reps used in Option C are perfect for Ironman athletes or people doing longer Ocean Swims.

Saturday Swim Session: Broken 400s

Broken 400’s can help you develop endurance capacity and will help you develop sustained speed whilst swimming.

Saturday Swim Session: Time Trials for Success

Utilising Time Trials is great for assessing your current level of performance, but the most important aspect of a session involving a Time Trial is…

Saturday Swim Session: 25 & 50’s for Speed

This session is really good for developing your speed for shorter open water swims and Olympic and Sprint distance triathlons.

Saturday Swim Session: Swim & Kick

Kicking is an important part of swim technique and spending some time developing your kick will reap benefits for your swimming.

Saturday Swim Session: Paddles and Pull Buoy

Both paddles and pull buoys are great tools to incorporate into some sessions to develop your swimming strength by putting a greater demand on the upper body.

Saturday Swim Session: Sets of 300

Using a unique swimming distance like 300m is a great way to develop endurance but also combine aspects of speed that aren’t usually trained when…

Tuesday Training Plan: Swim Speed Improver 3.0

Unleash Your Potential with the Qwik Kiwi Swim Speed Improver 3.0 Plan! 🏊‍♀️🏊‍♂️
Are you ready to elevate your swimming speed and reach new personal bests? The Swim Speed Improver 3.0 is a 5-week targeted training plan for swimmers who typically swim more than 3,000m per session. Designed to enhance your speed over 50m and 100m, this program delivers proven results.

Thursday Training Plan: Olympic Triathlon Training Plan for Busy Triathletes

Crush Your Olympic Triathlon Goals Without Overloading Your Schedule! 🏊‍♀️🏊‍♂️🚴‍♀️🚴‍♂️🏃‍♀️🏃‍♂️
Are you ready to conquer your next Olympic triathlon but struggling to fit training into your busy life? Whether you’re balancing work, family, or studies (or all three!), Coach Ray’s Olympic Triathlon Training Plan for Busy Triathletes is here to help you succeed without sacrificing your life outside of training.

Tuesday Training Plan: Speed to the Finish: 24-Week Half Marathon Mastery

Speed to the Finish: 24-Week Half Marathon Mastery 🏃‍♂️💨
Elevate Your Performance with Our Advanced Plan! 🚀
Are you ready to shave minutes off your half marathon time? “Speed to the Finish: 24-Week Half Marathon Mastery” is designed for intermediate runners looking to push their limits and achieve their fastest race yet! If you’re already running for over 90 minutes in your workouts, this program will take your performance to the next level. 🏃‍♀️🔥

Monday’s Brick: Chris Foster’s Brick 3

Brick sessions are a great training session to help develop the neuromuscular system to prepare you for future events (as well as future training sessions). Not only that but you will get a great physiological training stimulus. This workout develops your bike neuromuscular power, combined with an aerobic run and it is perfect to build your off season fitness for sprint and Olympic Distance Triathlons.

Thursday Training Plan: Project 300: The 10-Week Path to a 300-Watt FTP

🚀 Unlock Your Cycling Potential with Project 300! 🚴‍♀️🚴‍♂️
Are you ready to break through your limits and hit that elusive 300-Watt FTP mark? Is your FTP currently between 275–300 Watts, Project 300 is the ultimate 10-week training plan designed to push you past your plateau and unleash your true cycling power. 💥

eBooks

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.