Keep swimming through winter – Part 3

Auch im Winter schwimmen – Teil 3

Die Auswirkungen von kaltem Wasser auf Ihren Körper

Geschrieben von Chloe Rafferty, Direktorin von Love SwimRun und STA Open Water Swimming Coach.

Handlungsunfähigkeit durch kaltes Wasser

Wenn Sie in kaltes Wasser eingetaucht sind, verliert Ihr Körper kontinuierlich Wärme und das Blut wird in den Körperkern umgeleitet, um Ihre Organe warm zu halten. Infolgedessen wird der Blutfluss zu Ihren Extremitäten reduziert und Ihre Muskeln beginnen an Kraft zu verlieren, Ihre Gliedmaßen werden langsam und schwer, Sie beginnen sich sehr müde zu fühlen und das Schwimmen wird zunehmend schwieriger. Sie werden schließlich die Fähigkeit verlieren, Ihre Hände zu kontrollieren und Ihre Finger zusammenzuhalten (Krallenhände), und die Muskeln in Ihren Armen und Beinen werden nicht mehr gut genug funktionieren, um Sie über Wasser zu halten – es kann sehr schwierig werden, über Wasser zu bleiben. Sobald Sie die ersten Anzeichen einer Behinderung durch kaltes Wasser bemerken, sollten Sie Ihr Schwimmen beenden!

Unterkühlung und wie man die Anzeichen erkennt

Ihre Körperkerntemperatur liegt normalerweise zwischen 36,5ºC und 37,5ºC. Klinische Hypothermie wird bei einer Körperkerntemperatur von 35ºC angenommen, es genügt also schon ein kleiner Temperaturabfall, um Sie in einen ernsthaften medizinischen Zustand zu versetzen.

Es kann schwierig sein, die Anzeichen einer Unterkühlung im Wasser zu erkennen. Achten Sie jedoch bei sich selbst und Ihren Schwimmpartnern auf die folgenden Anzeichen:

  • Zittern und kann nicht freiwillig aufhören

  • Undeutliche Aussprache oder Murmeln, möglicherweise zusammengebissene Kiefer.

  • Verwirrung oder Gedächtnisverlust, und möglicherweise ist man nicht in der Lage, Fragen zusammenhängend zu beantworten. Ein Trick besteht darin, immer wieder bis 10 und dann wieder zurück bis eins zu zählen. Wenn Sie den Faden verlieren oder den Überblick verlieren, ist es definitiv Zeit, das Wasser zu verlassen.

  • Die Schlagfrequenz verlangsamt sich und es tritt ein Schweregefühl in den Armen auf.

  • Die Position im Wasser wird vertikaler und die Tritte werden langsamer.

  • Übermäßiges Spritzen aufgrund einer Verschlechterung der Armbewegung

  • Sieht blass aus und hat einen leeren, verlorenen Ausdruck

  • Klagen über Kälte

  • Ein Mangel an Urteilsvermögen und die Unfähigkeit, den eigenen Zustand einzuschätzen. Wenn das Blut im Körper abkühlt, wird es dicker, sodass weniger Sauerstoff zum Gehirn transportiert wird. Die daraus resultierende Verwirrung bedeutet, dass Sie nicht klar denken können.

  • Klappernde Zähne

  • Plötzliches Wärmegefühl nach Kältegefühl

  • Die manuelle Geschicklichkeit ist eingeschränkt, ein häufiges Symptom sind gespreizte Finger und die Unfähigkeit, sie beim Schwimmen zusammenzuhalten (bekannt als Krallenhände).

Wenn bei Ihnen oder bei einer Person, mit der Sie schwimmen, eines dieser Symptome auftritt, steigen Sie sofort aus dem Wasser und beginnen Sie mit dem langsamen Wiederaufwärmen (siehe unten).

Zittern

Zittern wird angeregt, um die Tiefentemperatur des Körpers zu erhöhen, wenn die Tiefentemperatur des Körpers sinkt. Dies geschieht durch unwillkürliche Muskelkontraktionen, um Wärme zu erzeugen. Ein Schwimmer, der heftig zittert (mittelschwere Hypothermie), sollte sofort aus dem Wasser geholt werden. Wie unterscheidet man heftiges Zittern von normalem Zittern? Normales Zittern kann willentlich gestoppt werden, heftiges Zittern nicht!

Verstehen Sie „After Drop“ und die sichersten Methoden zum Wiederaufwärmen

Wenn Sie ein Kaltwasserschwimmen beenden, kühlt sich Ihr Körperkern noch etwa 20 bis 30 Minuten lang weiter ab. Das bedeutet, dass Ihre Körpertemperatur 20 bis 30 Minuten nach dem Schwimmen niedriger ist als beim Verlassen des Wassers. Wenn Sie aus dem Wasser kommen, zittern Sie vielleicht noch nicht, aber innerhalb weniger Minuten beginnen Sie möglicherweise stark zu zittern und fühlen sich zunehmend kälter. Diese Reaktion wird als „After Drop“ bezeichnet. Es kann ein ziemlich unangenehmes Gefühl sein, ein bisschen wie eine schleichende kalte Hand, die Ihren Rücken hinunterläuft, und dann ein zunehmend kälteres Gefühl in Ihrer Körpermitte.

Es ist wichtig, dass Sie sofort nach dem Verlassen des Wassers trocken werden und mit dem Aufwärmen beginnen. Der sicherste Weg zum Aufwärmen ist:

  • Ziehen Sie Ihre nasse Kleidung aus und trocknen Sie sich so schnell wie möglich ab – tupfen Sie Ihre Haut ab, anstatt sie zu reiben.

  • Ziehen Sie mehrere Schichten trockener, warmer Kleidung an, darunter Mütze, Handschuhe und dicke Socken. Legen Sie diese am besten vorher bereit, damit Sie schnell damit fertig sind. Vermeiden Sie Kleidung mit umständlichen Knöpfen, Haken und Reißverschlüssen, da Ihre Hände dafür zu kalt sind.

  • Konzentrieren Sie sich zuerst darauf, Kopf und Oberkörper zu bedecken.

  • Wenn Sie sich im Freien umziehen, legen Sie sich eine isolierte Matte zurecht.

  • Setzen Sie bis zum Anziehen eine Mütze über Ihre Bademütze auf, um weiteren Wärmeverlust zu vermeiden.

  • Halten Sie ein warmes, zuckerhaltiges Getränk in einer Thermoskanne bereit. Am besten nur warm, da heiße Flüssigkeit auf sehr kalten Lippen wie ein Brennen wirken kann. Füllen Sie Ihre Tasse nur zur Hälfte oder verwenden Sie eine Tasse mit Deckel, da Sie Ihr Getränk verschütten könnten, wenn Sie frieren!

  • Zittern ist gut, denn so erzeugt Ihr Körper innere Wärme.

  • Essen Sie kohlenhydratreiche Nahrung, um die verlorene Energie wieder zu ersetzen. Ihr Körper braucht Energie, um weiterhin Wärme zu produzieren!

  • Gehen Sie aus dem Wind und vorzugsweise in einen warmen Innenraum.

  • Verwenden Sie eine Wärmflasche oder einen beheizten Autositz, um sanft für Wärme zu sorgen.

  • Fahren Sie erst, wenn Sie ausreichend aufgewärmt sind.

  • Springen Sie nicht direkt in einen Whirlpool oder ein heißes Bad/eine heiße Dusche! Dies kann die Wirkung von After Drop verschlimmern und schmerzhaft sein. Ihr Körper muss sich langsam und natürlich wieder aufwärmen.

Halten Sie Ausschau nach Teil 4 - Sicher durch den Winter schwimmen

Hinterlasse einen Kommentar

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24/03/25
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zone3official
24/03/25
Introducing the new Versa Swimrun Wetsuit 🏊🏃 Crafted from a 50/50 blend of plant-based Yulex® Natural Rubber and Speedflo neoprene, the Versa delivers exceptional flexibility, warmth, and reduced drag in open water. Available online now.
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zone3official
24/03/25
Introducing the new Versa Swimrun Wetsuit 🏊🏃 Crafted from a 50/50 blend of plant-based Yulex® Natural Rubber and Speedflo neoprene, the Versa delivers exceptional flexibility, warmth, and reduced drag in open water. Available online now.
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zone3official
24/03/25
Introducing the new Versa Swimrun Wetsuit 🏊🏃 Crafted from a 50/50 blend of plant-based Yulex® Natural Rubber and Speedflo neoprene, the Versa delivers exceptional flexibility, warmth, and reduced drag in open water. Available online now.
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24/03/25
Introducing the new Versa Swimrun Wetsuit 🏊🏃 Crafted from a 50/50 blend of plant-based Yulex® Natural Rubber and Speedflo neoprene, the Versa delivers exceptional flexibility, warmth, and reduced drag in open water. Available online now.
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19/03/25
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17/03/25
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Stay warm, swim strong: meet our NEW Changing Robes 🏊 𝗔𝗰𝘁𝗶𝘃𝗲 𝗙𝗹𝗲𝘅 𝗥𝗼𝗯𝗲: 👉 Breathable & Water-Resistant Outer Shell – Shields against the elements without compromising comfort. 👉 Recycled Polyester Lining & Outer Shell: Durable and sustainable materials for long-lasting performance. 𝗧𝗵𝗲𝗿𝗺𝗼 𝗧𝗲𝗰𝗵 𝗥𝗼𝗯𝗲: 👉 Waterproof Outer Shell: Treated with BIONIC-FINISH® ECO for advanced water and wind resistance. 👉 Sherpa Fleece Lining: Wicks away moisture, traps heat, and feels soft and cozy against the skin. 𝗠𝗶𝗰𝗿𝗼𝗳𝗶𝗯𝗿𝗲 𝗖𝗵𝗮𝗻𝗴𝗶𝗻𝗴 𝗧𝗼𝘄𝗲𝗹 𝗥𝗼𝗯𝗲: 👉 High-Performance Microfibre Fabric: Quick-drying, lightweight, and absorbent for optimal comfort. 👉 Multi-Purpose Use: Ideal for swimming, beach trips, camping, or any outdoor activity. Search 'Changing Robe' at Zone3.com
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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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13/03/25
Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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13/03/25
Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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zone3official
13/03/25
Speed. Flexibility. Comfort 🚴‍♂️ The Activate+ Trisuit is built for triathletes with speed, flexibility, and comfort and race-ready performance in mind. Made with 100% recycled performance fabrics, it delivers breathability, precision fit, and targeted support for every stage of the race. 🔹 Lightweight, high-stretch fabric for unrestricted movement 🌬️ Breathable mesh back to keep you cool under pressure 🚴 Tri-Lite pad for comfort and support in the saddle 🔒 Silicone leg grippers to keep everything locked in place ⚡ Quick-drying materials to transition seamlessly from swim to bike 💪 Available in short sleeve and sleeveless
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12/03/25
🚴‍♂️ Unstoppable performance starts here. The all-new Activate+ Trisuit is designed for speed, flexibility, and comfort. With lightweight, high-stretch fabrics and a breathable mesh back, it keeps you cool and agile through every stage of your triathlon. Whether you’re chasing a PB or pushing past your limits, the Activate+ trisuit moves with you, keeping you cool, comfortable, and competition-ready. Search ‘Activate+’ at ZONE3.com
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05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
05/03/25
Meet the Active Flex Wetsuit, Built for Movement, Made for Adventure 🌊🏄‍♂️🏊‍♀️ Designed for unrestricted movement and all-day comfort, the Active Flex wetsuit is your go-to for swimming, surfing, SUP, and everything in between. Why you’ll love it: 🌊 Next-level flexibility – Perfect for swimming, paddling into waves, or cruising on a paddleboard. 🏊‍♀️ Breaststroke-friendly design – Thinner neoprene in the legs allows for a natural, unrestricted kick. 💚 Eco-conscious warmth – Yulex® plant-based natural rubber in the chest panel provides insulation with a lower environmental impact. Swim, surf, move without limits. Search ‘Active Flex’ now at ZONE3.com.
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
28/02/25
Cold swims or chilly race mornings, this is the changing robe you won’t want to be without. 🌊🔥 Designed for warmth, comfort, and effortless outfit changes after swimming, our changing robes are built to keep you dry and ready for whatever comes next. And with recycled materials, it’s as kind to the planet as it is to your post-swim recovery. ✅ Wind & rain resistant - without the bulk ✅ Ultra-warm thermal lining for instant cosiness ✅ Breathable & designed for quick changes ✅ Sustainable, stylish, and swimmer-approved Ready for your next open water swim? Stay warm, get ready, and take on the elements. Search 'changing robe' at ZONE3.com now from £59!
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
27/02/25
At ZONE3, we believe in the power of community, both in and out of the water. Our passion for performance extends beyond swimming, it includes protecting the very environments that inspire us. That's why we've joined the fight for cleaner oceans 🌊 Our partnership with @surfersagainstsewage and joining their Ocean Network is our commitment to sustainability and a great way to take action against plastic pollution and support cleaner, healthier oceans. But we know that real change happens through action. That’s why we’re getting involved with more Beach Cleans again this year. It's events like this bring our community together, proving that small efforts can create a big impact. 👉 Tap the link in our bio to find out more about Surfers Against Sewage and how you can help too. 📸 Image 3 credit: Carys Griffiths Photography
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
26/02/25
Introducing the ZONE3 Swim Goggle Subscription – the easiest way to keep your swim clear and uninterrupted. Choose your frequency: every 3, 6, or 12 months - and we’ll take care of the rest! 👉 Free delivery on every recurring order 👉 Exclusive subscriber savings 👉 Flexibility to pause, swap, or cancel anytime Enjoy the convenience of having top-quality pool and open water swim goggles delivered to your door, exactly when you need them.
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
16/02/25
Innovation starts long before we hit the water. 💡🌊♻️ From hand-drawn sketches to material swatches, every detail of our new Yulex® Swimwear range is crafted for versatility in the water, with a lighter impact on the planet. ✔️ Engineered for warmth & comfort ✔️ Sustainably made with Yulex® natural rubber ✔️ Designed to perform - tested by athletes This is more than swimwear, it’s our commitment to innovation, inclusivity, and a better future for our sport. 🏊‍♂️ #bts #behindthescenes #designwork #BeyondBoundaries #Zone3 #AthleteApproved #SustainablePerformance #Yulex #Innovation
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
12/02/25
Say hello to ZONE3's NEW Yulex® Swimwear. Delivering warmth, flexibility and innovation! Why we think you'll love it: 💚 Yulex® Natural Rubber is an earth-conscious, plant-based alternative to traditional neoprene that significantly reduces the environmental impact. 🏊‍♀️ Our swimwear is 1.5mm thick, providing warmth and protection while maintaining freedom of movement in the water. ♻️ The inner and outer linings are 100% Recycled Polyester Fabric making our swimwear durable and sustainable. You spoke, we listened: 🌊 We've updated the front zip on the long sleeve and sleeveless swimsuits making them easier to get in and out of 🌊 We've updated the cut to offer more coverage Search 'Yulex Swimwear' at ZONE3.com #zone3official #swimming #ColdWaterSwimming #openwaterswimming #yulex
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zone3official
06/02/25
Entries are selling fast for the Arla Great North Swim in June! @zone3official takes you through what to wear when swimming in the open water. From swimwear and baselayers to wetsuits and tow floats – get to know what is best to wear for your swim! DYK 👉 Wetsuit use is optional at all @great_swim events for water temperatures of 15°C or above. 👉 Swimmers choosing not to wear a wetsuit MUST use an approved high visibility tow float. 👉 Swimmers aged under 16 will be required to wear a wetsuit. Join now at greatswim.org 🏊‍♂️ #arlagreatnorthswim #greatnorthswim #windermere #lakedistrict #zone3 #swimming #openwaterswimming #wetsuit
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
04/01/25
New year, new goals 🏊‍♂️ 🚲 🏃‍♂️ Whether you’re chasing a podium finish, training for your first triathlon or fine-tuning your technique, this year’s journey begins with ZONE3. What are your goals for the year ahead?
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zone3official
02/01/25
Want to swim without getting tired? It’s all about breathing and technique… 1️⃣ Stay Streamlined Keep your body flat and straight, with a slight rotation with each stroke. Engage your core and don’t look up - this will stop your legs from sinking. 2️⃣ Breathe Smoothly Stick to a steady breathing rhythm—breathe every 2-3 strokes or switch sides every 3 if that works. Control your exhale underwater, so you can inhale when you turn to breath. 3️⃣ Relax Your Strokes Don’t fight the water—stretch your arms out, glide, then pull. Keep it long and smooth to save energy. 4️⃣ Kick Efficiently Use small, gentle flutter kicks to stay balanced. A 2-beat kick (one kick per arm stroke) is great for long swims. 5️⃣ Master Your Pull Keep your elbows high for a strong catch and pull the water back with your forearms and hands. You want to feel the water’s pressure against your arm and hand for a powerful stroke. 6️⃣ Build Endurance Gradually Add interval training to your swim sessions to build endurance: swim 50-100m, rest for 15-20 seconds, and repeat. Over time, reduce rest or swim further to build endurance. #swimbikerun #triathlontraining #swimming #triathlon #triathlete #zone3official
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zone3official
30/12/24
Do your legs often sink when you’re swimming? Did you know your head position and where you’re looking can affect your whole body alignment?! The simple way of describing it: Head & eyes up = legs down Head down & eyes forward = legs up Give a go next time you’re in the pool 🏊‍♀️
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zone3official
28/12/24
Satisfying.
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