a man is diving into the swimming pool

Die Bedeutung von Schwimmübungen für Triathleten: Entfesseln Sie Ihr Potenzial im Wasser

Ich bin Garrett Mayeaux , Mitglied des ZONE3 USA Pro Teams und professioneller Triathlet mit Schwerpunkt auf Mittelstreckenrennen.


Bevor ich mich für Triathlon interessierte, schwamm ich in einer Vereinsmannschaft und arbeite auch heute noch mit Schwimmübungen daran, meinen „Fang“ zu verbessern.


Ich habe nicht nur selbst von den Übungen profitiert, sondern auch gesehen, wie sie die Schwimmzüge anderer Triathleten und Schwimmer verbessert haben, während ich 8 Jahre lang Triathleten trainiert , Freiwasserschwimmkurse gegeben und in den letzten 2 Jahren ein Masters-Schwimmteam bei Texas Ford Aquatics trainiert habe. In diesem Blog freue ich mich darauf, zu teilen, wie wertvoll Schwimmübungen sein können!

Eine Frau steigt über die Treppe aus dem Schwimmbecken. Sie trägt einen Neoprenanzug.

Warum Sie Schwimmübungen in Ihr Triathlon-Training einbauen sollten

Als Triathleten wissen wir, dass Schwimmen eine der anspruchsvollsten Disziplinen sein kann.


Anders als beim Laufen oder Radfahren, wo die Technik wichtig, aber oft intuitiv ist, erfordert das Schwimmen eine tiefe Verbindung zwischen Ihrem Körper und dem Wasser.


Hier kommen Schwimmübungen ins Spiel. Egal, ob Sie Anfänger sind und sich im Wasser wohler fühlen möchten, oder erfahrener Sportler, der seinen Schwimmstil verfeinern möchte: Um Ihre Schwimmtechnik und -effizienz zu verbessern, ist es wichtig, Übungen in Ihr Training einzubauen.

Ein besseres Gefühl für das Wasser bekommen

Einer der Hauptvorteile von Schwimmübungen besteht darin, dass Sie ein besseres „Gefühl“ für das Wasser entwickeln .


Das klingt vielleicht abstrakt, ist aber ein entscheidender Aspekt, um ein effizienterer Schwimmer zu werden. Wenn Sie ein gutes Gefühl für das Wasser haben, können Sie den Widerstand und die Strömung um Ihren Körper spüren und so subtile Anpassungen vornehmen, die Ihren Vortrieb verbessern und den Widerstand verringern.


Je mehr Sie spezielle Schwimmübungen machen, desto mehr wird Ihnen dieses Bewusstsein in Fleisch und Blut übergehen, was zu sanfteren und effizienteren Schwimmzügen führt.

Die Rolle von Bohrern bei der Verbesserung der Mechanik

Schwimmübungen zielen darauf ab, bestimmte Aspekte Ihres Schwimmstils zu trainieren – sei es das Ziehen, der Schub, die Körperhaltung oder der Tritt.


Durch die Isolierung dieser Komponenten können Sie sich bei Übungen auf Schwächen in Ihrer Technik konzentrieren und diese korrigieren . Wenn Sie diese Übungen wiederholt durchführen, werden Sie feststellen, dass sich Ihre Technik verbessert und Sie sich effizienter durch das Wasser bewegen können.


Dadurch schwimmen Sie nicht nur schneller, sondern sparen auch Energie , was für die anspruchsvolle Schwimm-Radfahr-Lauf-Sequenz eines Triathlons entscheidend ist.

ein Mann schwimmt im Schwimmbecken in einem Neoprenanzug

Schwimmübungen für Anfänger: Komfort und Selbstvertrauen aufbauen

Wenn Sie neu im Schwimmen sind, sind Übungen Ihr bester Freund. Sie bieten eine strukturierte Möglichkeit, sich im Wasser wohlzufühlen und Vertrauen aufzubauen .


Indem Sie mit verschiedenen Übungen beginnen, werden Sie allmählich entspannter, sodass Sie mit weniger Anstrengung und mehr Kontrolle schwimmen können.


Obwohl Abwechslung am Anfang von Vorteil ist, ist es wichtig, dass Sie sich nicht überfordern, indem Sie versuchen, alles auf einmal zu verbessern.


Konzentrieren Sie sich auf eine bestimmte Gruppe von Übungen , die auf einen Aspekt Ihres Schwimmstils abzielen, und bleiben Sie dabei, bis Sie eine deutliche Verbesserung feststellen. Sobald Sie diesen Bereich gemeistert haben, können Sie mit einer anderen Reihe von Übungen fortfahren, die einen anderen Aspekt Ihres Schwimmstils ansprechen.


Dieser fokussierte Ansatz führt zu stetigem, messbarem Fortschritt, ohne dass Sie frustriert sind, wenn Sie versuchen, zu viel auf einmal zu tun.

Schwimmübungen für fortgeschrittene Schwimmer: Technik verfeinern und Kraft aufbauen

Für erfahrenere Schwimmer bleiben Übungen ein wichtiger Teil des Trainings, aber der Ansatz ändert sich leicht.


In dieser Phase verbringen Sie Ihre Zeit am besten mit Übungen, die einen bestimmten Teil Ihres Schwimmstils verfeinern . Anstatt eine Vielzahl von Übungen zu verwenden, um ein Gefühl für das Wasser zu bekommen, profitieren Sie möglicherweise mehr davon, andere Schwimmstile wie Butterfly in Ihr Training einzubauen.


Butterfly kann Ihnen helfen, die Kraft und den Rhythmus zu entwickeln, die Sie für einen dominanteren Freistil benötigen. Indem Sie sich auf bestimmte Übungen und Schwimmarten konzentrieren, die Ihren Freistil ergänzen , können Sie die kleinen Fortschritte machen, die zu erheblichen Leistungssteigerungen führen können.

Beispiele für Schwimmübungen und Möglichkeiten, sie in die Praxis umzusetzen

Egal, ob Sie gerade erst anfangen oder Ihr Schwimmen auf die nächste Stufe bringen möchten, die richtigen Übungen können den entscheidenden Unterschied ausmachen.


Denken Sie daran, Schwimmen ist eine Reise und Übungen sind die Trittsteine, die Sie zum Erfolg führen. Nehmen Sie sie an, bleiben Sie konzentriert und beobachten Sie, wie sich Ihr Schwimmstil verändert.

Grundlegende Übungen für den Einstieg


  1. Seitlicher Kick-Übung

    • Zweck: Verbessert die Körperhaltung und das Gleichgewicht im Wasser.

    • So geht's: Beginnen Sie, indem Sie auf der Seite treten, wobei ein Arm vor Ihnen ausgestreckt ist und der andere auf Ihrer Seite ruht. Halten Sie Ihren Kopf in einer neutralen Position, schauen Sie nach unten und konzentrieren Sie sich darauf, von Kopf bis Fuß eine gerade Linie beizubehalten. Wechseln Sie alle 25 Meter die Seite.

    • Fortschritt: Integrieren Sie bei jedem Atemzug einen Schlag, während Sie die gleiche Körperposition beibehalten.

  2. Einarmige Freistilübung

    • Zweck: Konzentriert sich auf die Einzugs- und Zugphase des Schwimmzugs.

    • So geht's: Schwimmen Sie Freistil mit nur einem Arm, während der andere nach vorne ausgestreckt bleibt oder an Ihrer Seite ruht. Dadurch können Sie den Zug isolieren und Ihr Gefühl für das Wasser verbessern. Wechseln Sie alle 25 Meter die Arme.

    • Progression: Kombinieren Sie dies mit Atemübungen, wie z. B. bilateraler Atmung, um die Gesamttechnik zu verbessern.

  3. Aufholübung

    • Zweck: Hilft bei der Entwicklung des Timings und der Koordination zwischen den Schlägen.

    • So geht's: Schwimmen Sie Freistil, aber beginnen Sie den nächsten Schwimmzug erst, wenn Ihre Hände „aufgeholt“ haben und sich vor Ihnen treffen. Diese Übung hilft Ihnen, sich auf eine vollständige Streckung zu konzentrieren, bevor Sie mit der Zugphase beginnen.

    • Fortschritt: Verkürzen Sie schrittweise die Pausenzeit zwischen den Zügen, um einen flüssigeren Übergang zu erreichen.

  4. Fingerspitzen-Drag-Übung

    • Zweck: Verbessert die Regeneration des Arms und fördert hohe Ellbogen.

    • So geht's: Schwimmen Sie Freistil, während Sie während der Erholungsphase jedes Schwimmzugs Ihre Fingerspitzen leicht über die Wasseroberfläche ziehen. Diese Übung fördert einen hohen Ellbogen und eine sanfte Erholung des Arms.

    • Fortschritt: Übergang zu einem vollen Schlag, wobei der Ellbogen hochgehalten wird, ohne mit den Fingerspitzen nachzuziehen.

Diesen Beitrag auf Instagram ansehen

Ein Beitrag von Garrett Mayeaux (@dr.garrett_mayeaux)

Fortgeschrittene Übungen zum Fortschreiten

  1. Reißverschlussbohrer

    • Fortgeschrittene von: Fingertip Drag Drill.

    • Zweck: Verbessert die Erholung des hohen Ellenbogens und die Schulterrotation.

    • So geht's: Schwimmen Sie Freistil, aber anstatt Ihre Fingerspitzen nachzuziehen, stellen Sie sich vor, Sie würden mit Ihrem Daumen die Seite Ihres Körpers hochziehen, während Ihre Hand über dem Wasser wieder auftaucht. Dies hilft dabei, einen hohen Ellbogen zu halten und fördert gleichzeitig die richtige Schulterrotation.

  2. 3-3-3 Übung

    • Fortgeschrittene von: Einarmige Freistilübung.

    • Zweck: Entwickelt Schlagsymmetrie und Gleichgewicht.

    • So geht's: Führen Sie drei Schwimmzüge mit dem rechten Arm aus, dann drei mit dem linken Arm und anschließend drei volle Schwimmzüge mit beiden Armen. Wiederholen Sie dieses Muster während des gesamten Schwimmens. Diese Übung hilft Ihnen, Ihren Schwimmzug auszubalancieren, während Sie sich auf jeden Arm einzeln konzentrieren.

  3. Skullübung

    • Fortgeschrittene von: Aufholübung.

    • Zweck: Verbessert das Gefühl für das Wasser und erhöht den Vortrieb während der Fangphase.

    • So geht's: Halten Sie Ihren Körper in einer stromlinienförmigen Position mit dem Gesicht nach unten im Wasser und ausgestreckten Armen vor sich. Führen Sie kleine, schnelle Bewegungen mit Ihren Händen aus (als würden Sie eine Achterbewegung machen), um sich vorwärts zu bewegen. Konzentrieren Sie sich darauf, den Druck des Wassers gegen Ihre Handflächen zu spüren.

    • Fortschritt: Integrieren Sie das Skullen in den Beginn Ihrer Zugphase während eines vollen Schlags.

null

Venator-X Schwimmbrille

45.00
27.00

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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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