Weekly SUP Race Training

Weekly SUP Race Training

Weekly SUP race training twice a week – all year – from Salmon Bay Paddle coaches who will train you to be more efficient, faster and injury free.

Each session will focus on a different training area whether it be buoy turns, starts, sprints, interval training, rough water, downwinding or simply improving your forward stroke.

Sessions will be held on either upper Salmon Bay (freshwater) or at the Ballard Elks beach.  We have toasty rental gear for colder days in Fall and Winter.

We’ll follow up each session with personal improvement tips, and info on nutrition, hydration, training plans and goal setting!

Starts January 2023

How it Works

Join for single sessions or sign-up for 8 hour and half sessions and learn at your own pace from our patient coaches who are safety focused and there to help you get to your next level.

We need 3 people min to run a session, so tell your friends!   

Gear rentals available per session.

Training Schedule:

Wednesdays at 7:30am and some Sundays at 8:30am – Contact us to sign up for one or both


Core Skills You’ll Learn

  • Body alignment/ compensations
  • Stroke technique and skill development/ refinement
  • How to train and race efficiently, training drills, training plans and goal setting
  • Rough water training. Learn to take advantage of rough water and be able to handle any conditions
  • Recovery and injury prevention, nutrition/ hydration, mental preparation and sports psychology, other off water tips
  • Technical race skills and strategy including buoy turns, beach starts, pacing, drafting, overtaking, sprinting, and awareness of self and environment in the moment during a race.
  • Our coaches race for the same reasons as everyone else – to train for fun, efficiency, skill refinement, and as a habitual practice of care and connection to the earth and ocean
  • Lastly, this series will motivate you to paddle all year and meet like minded paddlers!

Your Coaches

Learn more about Salmon Bay Paddle’s patient coaches. Some have completed distance races like the Seventy48 while others focus on regular race events. Each bringing their own style and helpful training tips and experience.

Student Benefits

  • Instructor Follow-up After Class – We’ll send you a summary of skills you learned in your lesson as well as our favorite marine weather and tides apps.
  • Get access to my 24 video SUP 101 Online Course to review skills learned in class.  Get paddle trip check-lists and planning tips. (Value: $199)
  • You’ll able to join our Facebook Alumni Group to continue learning and for connecting with other paddlers.
  • SBP owner Rob Casey is always available to help you find paddling gear, find places to paddle and help you get to your next level.
  • Get a 20% discount from Mountaineers Books for any title or Rob’s books! ‘Kayaking Puget Sound‘ and ‘Stand Up Paddling Flat Water to Surf and Rivers.
  • Receive a Salmon Bay Paddle sticker!


Class Details:

Capacity: 8-10 people

Prerequisites: Must be an advanced beginner or above. Take our SUP Basics 1 class if a total beginner or it’s been awhile since you’ve paddled.

Location: Shilshole Bay or upper Salmon Bay in Ballard / Seattle

Requirements: Must speak English and know how to swim (the basics). Contact Orca Swim to learn.

Duration: These are 2x weekly 1.5 hour sessions.  One weekday and one weekend morning – do one or both!



See your Student Benefits Above…

Group Classes (Per 1.5 hr Session): 99 per person

Package of 8 – 1.5 hour sessions: 799 per person  (Completed in 2 months)

Package of 16 – 1.5 hour sessions: 1,744 per person  (Completed in 3 months)


  • Stable 14′ board, Blackfish paddle, deck bag, leash and PFD (life vest).  $15 – 4/3mm wetsuit, hood, booties & gloves.
  • We recommend wetsuits and booties even in Summer as the Sound doesn’t really warm up.  Our suits are toasty warm, flexible and comfortable. 
  • Ok to Use Your Own Gear – It’s best to learn on your own gear if you have it. But please don’t buy gear just for our class, rent or demo students gear first.

Contact us to Sign Up!

“They were so good last year. Always love working on skills.”

- Sue R

“I had a bit of time in Seattle and signed up for this class having never done a class before. I was able to set my own time with Rob, the owner. In short, Rob is an excellent teacher. He was extraordinarily thorough and responsible about going over all the basics about skills and safety before we ever got out on the water.”

- Leah P

I took the SUP 2 basics class with Rob and I’m certainly glad I did. Rob has significant experience paddling our local waterways so I also learned about wind, tides/currents, etiquette, gear/apparel, motor boat behavior, and safety. Rob’s style is friendly but serious, patient, and fun. In addition to SUP 2 basics, Rob even included some freighter wave surfing! I recommend taking this course whether you’re new to paddling like me or already great at it, you’ll definitely expand your knowledge, skills, and confidence.
Andy Delano

I wish everyone could take a class or two with Rob so that we could have more safe and prepared paddlers. Very fun and interesting experience. I learned about local water conditions, equipment, technique, safety and local places to go paddle. Great investment overall. I’m planning on signing up for more classes with Rob and his team.  (May 2021)
Yamil M

Rob presented an excellent class to me. He tailored it to my level and gave me lots to think about and practice. Since I primarily want to explore the local Puget Sound, the class helped me to feel comfortable interpreting the wind, currents, and tides. I am now able to use the tide table and wind charts and know what to expect and what I can handle safely. Rob was all about safety and I appreciated his caring and professional attitude. Game changer class. A must-do for anyone wanting to be safe and be good. Thank you Rob!  (May 2021)
Rachel O

I conquered several fears paddling in currents and surfing waves and owe it to Rob, where safety and professional instructions are Salmon Bay Paddle’s top priorities!

- Margrit Ralph

I’ve been paddling on flat water for about a year and thought I was pretty good.  Then Rob patiently explained how to make my paddling more efficient, how to deal with swells and choppy water and how to be more comfortable and safe on the board.  In one hour, I became a much better paddler.  If SUP is new to you or if you’ve been at it for a while, Rob will help you have more fun on a paddle board.

- Karsten Hagen, Bend

“I wanted to pull two visiting teenage girls out of their comfort zone of shopping, make-up and Netflix. Having personally taken lessons with Rob a couple years ago, I contacted him to see if we could arrange something. Instructor Joe McColskey, a former high school teacher and personal trainer was up to the challenge. The girls really enjoyed their SUP Basics session.”

- Lynn P

“Rob is a fantastic stand up paddle board instructor. His knowledge of the sport and the local waters is remarkable. I’ve been out for a couple of lessons with him now and I’ve learned a lot and become a better paddler each time. I especially appreciate his commitment to safety and doing things the right way. He’s also just a good dude and I highly recommend him to anyone interested in SUP.”

- Shanon Dell, Sequim

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