a man is diving into the swimming pool

L’importance des exercices de natation pour les triathlètes : libérer votre potentiel dans l’eau

Je suis Garrett Mayeaux , membre de l'équipe professionnelle ZONE3 USA et triathlète professionnel spécialisé dans les courses de demi-fond.


Avant de m'intéresser au triathlon, j'ai grandi en nageant dans une équipe de club et je travaille encore aujourd'hui à améliorer ma « prise » avec des exercices de natation .


En plus de bénéficier moi-même des exercices, j'ai vu d'autres triathlètes et nageurs améliorer leurs mouvements au cours de mes 8 années d'entraînement de triathlètes , de mes cours de natation en eau libre et de mes 2 années d'entraînement d'une équipe de maîtres nageurs à Texas Ford Aquatics. Dans ce blog, j'ai hâte de partager avec vous la valeur des exercices de natation !

une femme sort de la piscine en empruntant les marches. Elle porte une combinaison de plongée.

Pourquoi vous devriez intégrer des exercices de natation à votre entraînement de triathlon

En tant que triathlètes, nous savons que la natation peut être l’une des disciplines les plus difficiles à maîtriser .


Contrairement à la course à pied ou au vélo, où la technique est importante mais souvent intuitive, la natation nécessite une connexion profonde entre votre corps et l’eau.


C'est là que les exercices de natation entrent en jeu. Que vous soyez un débutant cherchant à gagner en confort dans l'eau ou un athlète expérimenté souhaitant peaufiner sa nage , l'intégration d'exercices dans votre entraînement est essentielle pour améliorer votre mécanique de nage et votre efficacité.

Mieux ressentir l'eau

L’un des principaux avantages des exercices de natation est qu’ils vous aident à développer une meilleure « sensation » dans l’eau .


Cela peut paraître abstrait, mais c'est un aspect essentiel pour devenir un nageur plus efficace. Lorsque vous avez une bonne sensation de l'eau, vous êtes capable de ressentir la résistance et le flux autour de votre corps, ce qui vous permet de faire des ajustements subtils qui améliorent votre propulsion et réduisent la traînée.


Plus vous pratiquez des exercices de natation spécifiques, plus cette prise de conscience deviendra une seconde nature, conduisant à des mouvements plus fluides et plus efficaces .

Le rôle des exercices dans l'amélioration de la mécanique

Les exercices de natation sont conçus pour cibler des aspects spécifiques de votre nage , qu'il s'agisse de votre prise, de votre traction, de la position de votre corps ou de votre coup de pied.


En isolant ces éléments, les exercices vous permettent de vous concentrer sur les faiblesses de votre technique et de les corriger . Au fur et à mesure que vous effectuez ces exercices, vous constaterez que votre mécanique s'améliore, vous permettant de vous déplacer dans l'eau avec une plus grande efficacité.


Cela vous aide non seulement à nager plus vite, mais aussi à conserver de l’énergie , ce qui est crucial pour la séquence exigeante de natation-vélo-course d’un triathlon.

un homme nage dans la piscine en combinaison de plongée

Exercices de natation pour débutants : développer le confort et la confiance

Si vous débutez en natation, les exercices sont votre meilleur allié. Ils offrent une manière structurée de développer votre aisance et votre confiance dans l'eau.


En commençant par une variété d’exercices, vous deviendrez progressivement plus détendu, ce qui vous permettra de nager avec moins d’effort et plus de contrôle.


Cependant, même si la variété est bénéfique au début, il est important de ne pas se surcharger en essayant d'améliorer tout d'un coup.


Concentrez-vous sur un groupe spécifique d'exercices qui ciblent un aspect de votre nage et tenez-vous-en à ces exercices jusqu'à ce que vous constatiez une amélioration significative. Une fois que vous maîtrisez ce domaine, vous pouvez passer à un autre ensemble d'exercices qui abordent un autre aspect de votre nage.


Cette approche ciblée conduira à des progrès constants et mesurables sans la frustration d’essayer d’en faire trop à la fois.

Exercices de natation pour nageurs avancés : perfectionnement de la technique et développement de la puissance

Pour les nageurs plus expérimentés, les exercices restent une partie essentielle de l’entraînement, mais l’approche change légèrement.


À ce stade, il est préférable de consacrer votre temps à des exercices qui peaufinent une partie spécifique de votre nage . Au lieu d'utiliser une grande variété d'exercices pour vous familiariser avec l'eau, vous pourriez bénéficier davantage de l'intégration d'autres nages, comme le papillon, dans votre entraînement.


Le papillon peut vous aider à développer la puissance et le rythme nécessaires à un style libre plus dominant. En vous concentrant sur des exercices et des mouvements spécifiques qui complètent votre style libre , vous serez en mesure de réaliser ces gains marginaux qui peuvent conduire à des améliorations significatives de vos performances.

Exemples d'exercices de natation et façons de les mettre en pratique

Que vous débutiez ou que vous cherchiez à faire passer votre natation au niveau supérieur, les bons exercices peuvent faire toute la différence.


N'oubliez pas que la natation est un voyage et que les exercices sont les tremplins qui vous mèneront au succès. Acceptez-les, restez concentré et regardez votre nage se transformer.

Exercices de base pour commencer


  1. Exercice de coup de pied sur le côté

    • Objectif : Améliore la position du corps et l’équilibre dans l’eau.

    • Comment faire : Commencez par donner des coups de pied sur le côté avec un bras tendu devant vous et l'autre posé sur le côté. Gardez la tête dans une position neutre, regardez vers le bas et concentrez-vous sur le maintien d'une ligne droite de la tête aux pieds. Alternez les côtés tous les 25 mètres.

    • Progression : Incorporez un mouvement à chaque respiration tout en maintenant la même position du corps.

  2. Exercice de nage libre à un bras

    • Objectif : Se concentrer sur la phase de capture et de traction du coup.

    • Comment faire : nagez en nage libre en utilisant un seul bras tandis que l'autre reste tendu devant vous ou repose à vos côtés. Cela vous aide à isoler la traction et à améliorer votre sensation dans l'eau. Alternez les bras tous les 25 mètres.

    • Progression : Combinez ceci avec des exercices de respiration, comme la respiration bilatérale, pour améliorer la technique globale.

  3. Exercice de rattrapage

    • Objectif : Aide à développer le timing et la coordination entre les mouvements.

    • Comment faire : nagez en nage libre, mais ne commencez le mouvement suivant que lorsque vos mains se « rattrapent » et se rencontrent devant vous. Cet exercice vous aide à vous concentrer sur une extension complète avant de commencer la phase de traction.

    • Progression : Diminuez progressivement le temps de pause entre les mouvements, en visant une transition plus fluide.

  4. Exercice de traction du bout des doigts

    • Objectif : Améliore la récupération du bras et encourage les coudes hauts.

    • Comment faire : Nagez en nage libre en faisant glisser légèrement le bout des doigts sur la surface de l'eau pendant la phase de récupération de chaque mouvement. Cet exercice favorise une récupération en douceur du coude et du bras.

    • Progression : Transition vers un mouvement complet en maintenant le coude haut sans faire glisser le bout des doigts.

Exercices avancés pour progresser

  1. Exercice de fermeture éclair

    • Progression à partir de : Exercice de traînée du bout des doigts.

    • Objectif : Améliore la récupération du coude haut et améliore la rotation de l'épaule.

    • Comment faire : nagez en nage libre, mais au lieu de faire glisser le bout de vos doigts, imaginez que vous remontez la fermeture éclair sur le côté de votre corps avec votre pouce pendant que votre main se remet au-dessus de l'eau. Cela permet de maintenir un coude haut tout en favorisant une bonne rotation des épaules.

  2. Exercice 3-3-3

    • Progression à partir de : Exercice de nage libre à un bras.

    • Objectif : Développe la symétrie et l’équilibre des mouvements.

    • Comment faire : effectuez trois mouvements avec votre bras droit, puis trois mouvements avec votre bras gauche, suivis de trois mouvements complets avec les deux bras. Répétez ce schéma tout au long de votre nage. Cet exercice vous aide à équilibrer votre mouvement tout en vous concentrant sur chaque bras individuellement.

  3. Exercice d'aviron

    • Progression à partir de : Exercice de rattrapage.

    • Objectif : Améliore la sensation de l'eau et renforce la propulsion pendant la phase de capture.

    • Comment faire : maintenez votre corps dans une position profilée, le visage dans l'eau et les bras tendus devant vous. Effectuez de petits mouvements rapides avec vos mains (comme si vous faisiez un mouvement en huit) pour vous propulser vers l'avant. Concentrez-vous sur la sensation de la pression de l'eau contre vos paumes.

    • Progression : Incorporez l'aviron au début de votre phase de traction lors d'un coup complet.

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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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