Catch Phase of Front Crawl

Phase de capture du crawl

Comment définissez-vous la « phase de capture du Front Crawl » ? S'agit-il d'un ou de tous les éléments suivants

  • Envie d'eau ?
  • Quand tout va bien ?
  • Retenir l'eau
  • Un achat sur l'eau

Placez vos mains juste sous la surface de l'eau dans une position légèrement courbée avec vos avant-bras horizontaux, puis déplacez-les de haut en bas assez rapidement sur 2 petits monticules de sable imaginaires. Vous devriez sentir la pression de l’eau dans vos mains et la maintenir ensemble. C'est la sensation de l'eau que vous souhaitez reproduire lors de votre course de crawl.

Lorsque vous effectuez correctement la phase de capture, vous aspirerez efficacement plus d'eau devant vous et aurez une distance par coup plus élevée, en utilisant vos gros muscles du dos appelés grand dorsal et en maintenant un achat plus élevé sur l'eau.

La phase de capture du crawl est souvent quelque chose qui peut être un peu insaisissable en termes de sensation et d’exécution correcte. C'est le point où votre bras est droit pendant la glisse jusqu'à l'endroit où il est aligné avec votre épaule une fois que vous avez commencé à déplacer votre bras vers l'arrière.

Cependant, même de légères variations du pas ou de la vitesse de la main ou une traînée supplémentaire peuvent affecter la façon dont cela est réalisé. L'analyse vidéo et l'œil expérimenté peuvent être le seul moyen de déterminer ce qui se passe et comment le corriger avec la bonne série d'exercices de natation et de corrections de nage. Certaines des erreurs (connues ou inconnues) qui peuvent affecter la solidité de votre capture sont les suivantes :

  • Glisser dans l'eau
  • Arracher la prise avec trop de puissance
  • Pointer vos mains à l'entrée
  • Mains déviées vers la ligne médiane ou trop larges
  • Bras restant trop tendus dans la prise
  • Les coudes ne se plient pas assez
  • Les avant-bras ne sont pas au bon angle de 90 degrés
  • Coudes rentrés vers le corps

Alors, comment effectuer correctement la capture pour un achat maximum sur l’eau ?

Vos objectifs pour une phase de capture excellente et efficace sont :

  1. Une position verticale haute et précoce de l'avant-bras (EVF)
  2. Gardez votre bras de tête haut dans l'eau à l'entrée
  3. Atteignez un tonneau et poussez-le derrière vous
  4. Pivoter au niveau du coude en gardant le haut du bras haut
  5. Effectuez la capture plus lentement que le reste du mouvement sous-marin
  6. Pliez votre coude à 90 degrés
  1. Un avant-bras vertical précoce est lié au fait d'avoir votre avant-bras en position verticale dans l'eau au moment où il est aligné avec votre épaule. Cela inclut votre main, votre poignet et votre avant-bras agissant comme votre pagaie, tous alignés. Pas de flexion initialement au niveau du poignet. Cela garantira que vous récupérez le maximum d’eau pour vous faire avancer.
  1. Si votre bras principal tombe, vous commencerez la capture à partir d'une position plus basse, manquant une section vitale du coup, ou même le ferez avec un bras tendu, en vous pliant plus tard dans la phase de traction. Cela peut également être lié à une position de tête trop basse.
  1. Visualisez simplement, puis imaginez que vous placez votre main et votre avant-bras sur le dessus d'un tonneau, puis que vous le poussez derrière vous. Cela aidera à garder votre coude plus haut.
  1. Poussez légèrement votre coude vers l'avant avant de faire cela, essayez de mettre autant d'eau que possible dans l'espace. Le haut de votre bras doit être juste sous la surface de l’eau. En pliant votre coude, vous maintenez le haut de votre bras dans l'eau, ce qui garantit qu'un plus grand volume d'eau est tiré vers l'arrière, ce qui entraîne une distance par coup plus élevée.
  1. Si vous glissez à travers la capture en utilisant trop de vitesse ou de puissance des bras, vous continuerez à glisser pendant le reste de la course sous l'eau. Plus lent est meilleur lors de la capture, suivi d'une accélération plus tard dans les phases de traction et de poussée du coup sous l'eau.
  1. Vous devrez probablement exagérer cela si vos bras sont normalement tendus. Imaginez que vous nagez dans des eaux peu profondes et que vos bras ne peuvent pas être droits et que vos coudes sont écartés. Essayez de sortir de la piscine en utilisant simplement vos bras en position droite, puis pliés à 90 degrés, 90 degrés c'est beaucoup plus fort !

Exercices de crawl pour vous aider à améliorer vos prises

Atteignez un baril

But:

Améliore la distance par coup et aide à ancrer/maintenir une position de capture et d'achat efficace sur l'eau.

Comment faire:

Tirez-vous sur un tonneau imaginaire en le poussant derrière vous. Passez votre bras par-dessus le haut en maintenant une position de coude haute. Cela maintient votre coude haut pendant la partie de capture du coup, maintenant ainsi une capture efficace. Essayez d'effectuer une capture plus lente, en amenant votre coude à 90 degrés avec un avant-bras vertical et vos doigts pointés vers le bas. Vous devriez avoir une position verticale de l’avant-bras au moment où votre bras est aligné avec votre épaule.

Glisser en tournant dans le loquet

But:

Il s'agit d'un excellent exercice de crawl car il vous permet de vous concentrer et d'améliorer votre rotation sur un axe long, votre phase d'entrée et de capture, votre sensation de l'eau, et d'apprendre quand appliquer de la puissance dans la deuxième phase de puissance de la course sous l'eau.

Comment faire:

1. En commençant avec un bras au-dessus de votre tête, faites pivoter votre corps sur un axe long, en utilisant les muscles du tronc et des hanches pour le conduire. Gardez votre bras de plomb haut dans l'eau pour maximiser la capture et le volume d'eau que vous êtes sur le point de retirer. C'est la clé, plus le volume d'eau est important et plus vos coudes sont hauts plus vous irez vite pour le même effort.

2. Ensuite, en plaçant lentement votre autre main dans l'eau en maintenant une position de coude haute, commencez à lancer la phase de capture en soulevant votre coude et en permettant à votre avant-bras de pivoter pour qu'il pointe vers l'arrière. N'oubliez pas de ne pas trop mettre de pression ici, sinon vous risquez de glisser de l'eau !

3. Effectuez une capture plus lente que la normale avec une position verticale haute et précoce de l'avant-bras et le coude à 90 degrés, c'est-à-dire de manière à ce que votre avant-bras soit vertical au moment où il est aligné avec votre épaule. Gardez votre main et votre poignet fermes avec un angle d'environ 15 degrés.

4. Continuez le mouvement jusqu'à votre cuisse pour maximiser votre distance par mouvement. Effectuez une série de séries de 50 mètres et comptez vos coups par longueur pendant que vous essayez de perfectionner cela. Vous devriez constater une réduction de vos coups par longueur lorsque vous y parvenez correctement !

Essayez ces exercices de natation, effectuez-les lentement, avec équilibre et grâce, sans les précipiter, et donnez à votre esprit et à votre corps, via vos muscles, la chance de les apprendre et de les ancrer dans une mémoire musculaire parfaite. Plus vous pourrez en faire, meilleures seront vos prises !

Nous donnons des cours d'analyse vidéo de crawl dans une piscine sans fin à Tribal à Chertsey, Surrey, KT16 9NH :

https://www.speedyswimming.co.uk/swimvideoanalysis

Nick est un entraîneur de triathlon britannique de niveau 3, un professeur de natation STA niveau 2, un entraîneur en eau libre, un entraîneur Training Peaks de niveau 1 et un maître entraîneur d'endurance Training Bible avec 25 ans d'expérience en triathlon, fondateur et entraîneur-chef de Speedy Swimming.

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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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