Coach Gemma Dobson is standing on the beach wearing ZONE3 swimskin

Top-Tipps und Übungen zum Triathlon-Schwimmtraining mit Trainerin Gemma Dobson

Die besten Tipps und Übungen zum Triathlon-Schwimmtraining, die Sie in Ihr Training integrieren können

Gemma ist eine feste Größe in der Triathlon-Welt und vertritt Großbritannien seit mehr als einem Jahrzehnt auf Altersgruppenebene.


Nach der Geburt ihrer beiden Kinder kam sie stärker und schneller zurück. Gemmas Reise besteht aus dem Überwinden von Herausforderungen und dem Feiern großer Erfolge.

Sie trainiert Athleten vom Anfänger bis hin zu Welt- und Europa-Qualifikanten und ermöglicht ihnen, ihr geschäftiges Familien-, Berufs- und Sozialleben mit zeiteffizientem und praxisnahem Triathlontraining zu vereinbaren.

„Jede Schwimmeinheit, die ich konzipiere, ist vollgepackt mit Übungen zur Perfektionierung der Technik – denn man ist nie zu schnell, um sich zu verbessern! Dies sind einige meiner Lieblingstipps und -übungen, die ich täglich anwende und mit meinen Athleten teile, damit sie ihr Training meistern und am Wettkampftag glänzen können.“


Nachfolgend erfahren Sie, auf welchen Teil der Schwimmtechnik Sie sich konzentrieren sollten, warum dieser wichtig ist und welche Schwimmübungen Ihnen helfen, ihn zu verbessern.


Unterwasserzug/Erstfang:

„Early Vertical Forearm“ (EVF) ist ein beliebter Begriff, wenn es darum geht , den Ellbogen während der Unterwasser-Zugphase des Schwimmzugs hochzuheben . Sie brauchen eine große Oberfläche, die als Paddel dient, also von den Fingerspitzen bis zum Ellbogen, und Sie wollen sich mit diesem „Paddel“ so lange wie möglich im Wasser festhalten. Dazu ist es hilfreich, den Ellbogen nach dem Eintauchen ins Wasser mit „EVF“ hochzuheben.

Übung: Unterwasserbergung
  

Beginnen Sie damit, dass ein Arm nach vorne greift und der andere Arm an Ihrer Seite bleibt. Gleichzeitig beginnt Ihr vorderer Arm mit der anfänglichen Fang-/Ziehphase, während Ihre andere Hand langsam nach vorne greift, in der Nähe Ihres Körpers bleibt und sich in die Bereitschaftsposition zum Ziehen bringt. Ihr Fokus liegt auf dem Arm, der zieht, und arbeitet an der anfänglichen Fang-/„EVF“-Phase.

Stellen Sie sich vor, Sie verwenden Ihr eigenes „Paddel“, um das Wasser wirklich festzuhalten und Ihre Fingerspitzen auf den Boden des Pools zu richten. Ihre Arme kommen bei dieser Übung nie aus dem Wasser, es ist also wie ein Hundepaddel, aber Sie greifen ganz nach vorne und drücken das Wasser ganz nach hinten. Sie können während dieser Übung einen Schnorchel aufsetzen, wenn Sie nicht darüber nachdenken möchten, wann Sie atmen müssen, ansonsten atmen Sie, wenn Sie es normalerweise tun würden.

Atmung: 

Beim Atmen sollten Sie einige Dinge beachten. Halten Sie Ihren Kopf in einer neutralen Position (mit Blick auf den Boden des Pools und leicht nach vorne gerichtet) und bewegen Sie Ihren Kopf nur, wenn Sie sich zum Atmen bereit machen. Drehen Sie beim Atmen Ihren Kopf zur Seite, aber versuchen Sie, eine Taucherbrille unter Wasser zu lassen. So stellen Sie sicher, dass Sie Ihren Kopf nicht zu weit drehen . Wenn Sie wieder zu Atem gekommen sind und Ihr Kopf wieder unter Wasser ist, beginnen Sie außerdem, langsam durch Mund und Nase auszuatmen. Das Anhalten des Atems kann Ihren Körper stärker belasten. Versuchen Sie daher, beim Atmen so entspannt wie möglich zu sein.

Übung: Kickboard-Freestyle 

Schnappen Sie sich für diese Übung Ihr Kickboard und Ihre Flossen. Drücken Sie sich von der Wand ab, während Sie Ihr Kickboard unten halten. Beginnen Sie mit dem Freistilschwimmen, aber beginnen und beenden Sie jeden Schwimmzug, indem Sie sich am Kickboard festhalten (machen Sie also einen Schwimmzug mit dem rechten Arm, greifen Sie die Unterseite des Boards und machen Sie dann einen Schwimmzug mit dem linken Arm). Atmen Sie alle drei Schwimmzüge seitlich ein und denken Sie daran, dass Sie Ihre untere Schwimmbrille unter Wasser halten. Nachdem Sie wieder zu Atem gekommen sind, bringen Sie Ihren Kopf wieder in eine neutrale Position und atmen Sie langsam aus, bis Sie für den nächsten Schwimmzug bereit sind.





Trainerin Gemma Dobson läuft in einem ZONE3 Swimskin ins Meer

Hüftschwung: 

Während manche Leute denken, dass man beim Freistilschwimmen flach und auf dem Bauch liegt, schwimmt man aufgrund der ständigen Körperrotation tatsächlich auf der Seite und ist auf der Seite aerodynamischer durch das Wasser. Konzentrieren Sie sich darauf, die Rotation mit den Hüften zu beginnen und jede Hüfte in Richtung Boden des Beckens zu bewegen (abwechselnd rechts und links). Ihre Rotation muss keinen 90-Grad-Winkel aufweisen, sondern eher einen 45-Grad-Winkel. Wenn Sie Ihr Armtempo erhöhen möchten, denken Sie daran, Ihre Hüften schneller zu rotieren.

Übung: Körperrotation 

Diese Übung wird mit den Händen an der Seite durchgeführt und Sie können Flossen und einen Schnorchel verwenden, sodass Sie sich nur auf Ihre Drehung konzentrieren müssen. Sie werden nur treten und Ihren Körper von einer Seite zur anderen drehen . Denken Sie daran, jede Hüfte einzeln zum Boden des Pools zu drücken. Dies ist auch eine großartige Übung, um an Ihrer Körperhaltung zu arbeiten. Sie können mit Ihrer Kopfhaltung experimentieren und sehen, wie sich dies auf den Rest Ihres Körpers auswirkt. Versuchen Sie, den Kopf gesenkt zu halten, die Augen leicht nach oben zu richten und die Hüften über dem Wasser zu halten.

Großer Zug und Lat-Engagement: 

Wenn ich vielen Triathleten beim Schwimmen zuschaue, ist mir aufgefallen, dass sie kurze Züge statt langer und voller Züge machen. Sie sollten darauf achten, dass Sie Ihr persönliches „Paddel“ (Fingerspitzen bis zum Ellbogen) verwenden und das Wasser bis über Ihre Hüfte hinaus drücken. Denken Sie auch daran , Ihre Latissimus-Muskeln zu aktivieren, um sicherzustellen, dass Sie einen starken Zug bekommen . Ihre Latissimus-Muskeln helfen Ihnen beim ersten Auffangen und während des gesamten Zugs.

Übung: Halten Sie Ihr Paddel 

Anstatt die Paddel mit der Schlaufe an den Händen zu befestigen, halten Sie das obere Ende des Paddels mit den Fingern fest, sodass Ihre Handfläche und Ihr Handgelenk auf dem Paddel liegen. Schwimmen Sie mit der Hand auf dem Paddel im normalen Freistil und spüren Sie, wie Sie gezwungen sind, das Wasser wirklich festzuhalten , Ihre Latissimus-Muskeln anzuspannen und das Wasser ganz nach hinten über Ihre Hüften zu drücken. Schwimmen Sie 200 m mit dem Paddel in der Hand und dann 200 m ohne Paddel. Versuchen Sie, dasselbe Gefühl wie bei der Übung zu bekommen.

 

Sichtung im offenen Wasser: 

Für Triathleten ist es sehr wichtig, zu lernen, wie man Bojen auf flüssige und effektive Weise anvisiert. Wenn Sie im offenen Wasser sind und versuchen, so gerade wie möglich zu schwimmen, möchten Sie oft nach Bojen zielen. Ich neige dazu, alle 4-6 Züge anzuvisieren, daher ist es wichtig, sicherzustellen, dass ich dies auf eine Weise mache, die sich nicht negativ auf meinen Schwimmzug auswirkt.

Um zu sehen, blicken Sie nach vorne, indem Sie Ihre Augen aus dem Wasser nehmen, und drehen Sie dann Ihren Kopf, um in einer Bewegung zu atmen. Wenn Sie sich darauf vorbereiten, nach links zu atmen, schauen Sie nach vorne und sehen Sie, wie Ihr rechter Arm beginnt, aus dem Wasser zu kommen. Beginnen Sie, Ihren Kopf nach links zu drehen, um zur Seite zu atmen, während Ihr Arm ins Wasser geht.

Übung: Poolsichtung 

Das Anvisieren von Bojen übt man am besten im Schwimmbecken. Platzieren Sie einen orangefarbenen Kegel oder etwas Ähnliches am Ende der Bahn und üben Sie alle paar Züge das Anvisieren. Je mehr Sie üben, desto besser werden Sie und desto schneller schwimmen Sie im offenen Wasser.

Ergo Swim Training Hand Paddles - ZONE3 UK

Ergo Swim Trainings-Handpaddel

25.00
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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
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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