coach Scott Hill's Top Triathlon Tips

Les meilleurs conseils de l'entraîneur Scott Hill pour sortir d'un triathlon en se sentant frais et dispos

Il est facile de se laisser emporter par l'excitation et de se donner à fond au début d'une course. Cela peut se retourner contre vous vers la fin de la course.

Alors, comment rester frais et avoir de l'énergie à chaque instant ?

L'entraîneur Scott Hill partage ses meilleurs conseils pour aborder les épreuves de triathlon en eau libre, afin de vous assurer de vous sentir aussi frais que possible à la sortie de l'eau et prêt pour le reste de la course, qu'il s'agisse d'une distance sprint ou d'un Ironman.

L'ambassadeur de ZONE3, Scott, est un membre actif de la RAF depuis 22 ans et entraîne pour le RAF Tri et le Tri WOLF Coaching.

Rien que cette année, il a remporté plusieurs courses par groupe d'âge en triathlon de moyenne distance 70.3 et est le champion militaire senior 2024 en distance standard. Il envisage déjà 2025 avec les Championnats du monde Challenge 70.3 et la représentation de la Grande-Bretagne aux Championnats d'Europe de moyenne distance.

Les meilleurs conseils de triathlon pour sortir de l’eau en se sentant frais.


Bien nager peut vous aider à améliorer votre vélo et votre course à pied . Nager trop et vous serez sur la défensive et souffrirez le reste de la journée.

Voici les conseils de triathlon que je partage avec mes clients avant leur événement pour pouvoir sortir de l’eau en se sentant frais et prêt à monter sur le vélo.

Scott Hill sort de l'eau libre en portant une combinaison ZONE3 Vanquish X

Combinaison bien ajustée

Pour profiter au maximum de votre combinaison, assurez-vous qu'elle est bien ajustée sans restreindre les mouvements .

Une combinaison bien ajustée réduit la traînée et conserve l'énergie. Si elle n'est pas bien ajustée, vous ne bénéficierez pas de la flottabilité qui devrait faciliter la nage.

Il doit être confortable et bien ajusté, en particulier autour du cou et des épaules, pour éviter les frottements et permettre un mouvement confortable des bras.

Il est essentiel de remonter correctement la combinaison, en éliminant les poches d'air au niveau des épaules et de l'entrejambe pour une meilleure flexibilité et une fatigue réduite.

Entraînez-vous à nager en combinaison de plongée

Il est essentiel de s'entraîner régulièrement avec votre combinaison pour vous habituer à sa flottabilité et à sa souplesse, les nages en eau libre étant particulièrement bénéfiques pour gagner en confiance . Entraînez-vous dans des conditions similaires à celles de votre environnement de course pour être mieux préparé et savoir à quoi vous attendre.

Je vous conseille de simuler les conditions du jour de la course si vous le pouvez. Si votre triathlon se déroule dans un lac froid, entraînez-vous dans un lac froid. La meilleure façon de sortir frais de la nage et d'être prêt pour le vélo est également de nager à votre propre rythme. Cela semble simple, n'est-ce pas ? Mais cela peut être très difficile à faire une fois que le coup de feu retentit et que vous vous laissez emporter.

Toutes les 3 à 4 semaines, faites un T20 ou un T30 à l'entraînement. Cela signifie maintenir votre rythme optimal pendant 20 ou 30 minutes. Cela peut être ennuyeux et difficile, mais si vous en avez quelques-uns à votre actif, votre rythme sera bien meilleur le jour de la course.

La technique de nage est importante

Un mouvement de battement doux et continu vous aidera à maintenir l'équilibre sans dépenser trop d'énergie, en exploitant la flottabilité de la combinaison. Il est essentiel de comprendre la technique de nage : travaillez avec l'eau plutôt que de la combattre et adaptez votre cadence de nage à l'eau libre.

La technique de nage en eau libre est primordiale, nous essayons de tirer un élément pour le déplacer. Ainsi, à l'entraînement, travaillez votre forme et travaillez avec l'eau plutôt que de la combattre. Si vous pouvez travailler avec elle, elle vous récompensera par sa vitesse. Combattez-la et elle vous montrera qui est le patron. L'eau est et peut être dangereuse, alors restez calme, détendu et ayez confiance pour ne pas vous battre ou vous vous fatiguerez plus vite.

Je travaille sur la cadence de nage (fréquence des mouvements) avec beaucoup de mes clients, car cela peut varier de la natation en piscine à la natation en eau libre et peut signifier que les temps de nage peuvent varier considérablement. En pratiquant différentes cadences de mouvements (par exemple plus lentes pour les eaux plus calmes, plus rapides pour les eaux plus agitées), vous pourrez nager plus efficacement et donc ne pas sortir de l'eau épuisé.

Mieux vous êtes préparé, plus vous avez de chances de réussir et de vous sentir prêt et impatient de partir le jour J.


Que faire le jour de la course

Avant la course, passez au moins 10 à 15 minutes à vous échauffer dans l'eau pour vous acclimater à la température et préparer vos muscles, notamment en nageant rapidement et rapidement pour accélérer votre rythme cardiaque. Je recommande également un échauffement à sec pour préparer vos articulations et vos muscles sans le stress de l'eau.

En ce qui concerne la course elle-même, concentrez-vous sur une respiration détendue pour maintenir votre calme et réduire l’anxiété, et utilisez des mouvements longs et fluides pour une technique efficace.

Se placer derrière un autre nageur peut vous faire économiser jusqu'à 25 % de votre énergie. Placez-vous donc derrière ou légèrement à côté d'un nageur qui se déplace à votre rythme. Ne tapez pas constamment sur ses pieds, car cela devient ennuyeux et il donnera des coups de pied frénétiques ou bougera brusquement pour se débarrasser de vous.

N'oubliez pas de regarder régulièrement pour vous assurer que vous nagez droit. Choisissez un point de repère ou une bouée et regardez souvent pour rester sur la bonne voie. Pourquoi est-ce important ? Vous ne voulez pas finir par nager plus loin que nécessaire, gaspillant encore de l'énergie pour le reste de l'épreuve. J'aime regarder tous les 7 à 8 mouvements pour m'assurer que je suis toujours sur la ligne que je veux emprunter. Vous pouvez également vous servir d'autres nageurs comme guide, mais ne vous fiez pas uniquement à eux. Ils ne vont peut-être pas toujours dans la bonne direction.

Maintenant, c'est le point important suivant : la préparation de la transition est essentielle. Lorsque vous vous approchez de la ligne d'arrivée de la natation, disons à quelques centaines de mètres, commencez à donner des coups de pied plus forts , cela permettra de faire circuler le sang dans vos jambes. Pourquoi est-ce un conseil que je recommande vivement ? Passer de l'horizontale à la verticale peut perturber le cerveau et provoquer une crise de vertige, mais donner des coups de pied forts aidera à cela et facilitera la transition vers le vélo !


Profitez de votre événement

En suivant ces conseils, vous pourrez vous assurer de sortir de l'eau en vous sentant frais et dispos pour affronter les étapes de vélo et de course à pied de votre triathlon. Ne vous attendez pas à des miracles du jour au lendemain, restez concentré, restez engagé et vous serez récompensé.

Bonne course !


Écrit par Scott Hill, ambassadeur de ZONE3 - Entraîneur en chef de triathlon de la Royal Air Force / Directeur des performances, athlète, entraîneur de haute performance de triathlon britannique





Vanquish-X Wetsuit - Limited Edition - ZONE3 UK

Combinaison Vanquish-X - Édition Limitée

1,199.00
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Lunettes de natation Venator-X

45.00
27.00

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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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