The pool isn’t just a place to swim: it’s a space where technology, consistency, and good planning can transform your performance. If your goal is to improve your endurance, technique, and strength in the water, we share 5 effective routines you can incorporate into your workouts.
And if you’re training in a pool equipped with nagi technology, you can take advantage of tools like nagiZone, which analyzes, measures, and optimizes each session.
1. Warm-up and technique
Before starting any workout, spend 10 to 15 minutes warming up gradually:
- 4×50 meters of easy swimming (freestyle or backstroke).
- 4×25 meters of technique (board kick or arm work).
*Important tip: remember to place your nagitag according to the type of swim.
👉 With nagiZone, you can record your warm-up pace and monitor your heart rate and stroke efficiency throughout each session.
2. Resistance routine
Strengthen your lung capacity and steady rhythm:
- 6×200 meters at a medium pace with 30 seconds of rest between each series.
- 4×50 meters at a fast pace to finish.
3. Entrenamiento de velocidad ⚡
To gain power:
- 8×25 meters at maximum intensity, with 20 seconds of rest.
- 4×50 meters with start and turn technique.
With nagizone, each section is automatically recorded. The system detects your laps and split times and provides you with accurate feedback on your daily improvement.
4. Control and breathing exercises🧘♂️
Breathing control is key to swimming further and with less effort.
- 4×100 meters increasing the number of strokes between breaths.
- 200 meters of gentle swimming to relax.
5. Strength training out of the water
Complement your training with dry exercises:
- Plank (3×45 seconds)
- Squats (3×15)
- Push-ups (3×10)
- Elastic bands for shoulders and back.
These exercises will strengthen the muscles involved in each stroke, improving your posture and preventing injuries. Incorporating these routines into your training and working with nagi will allow you to achieve your goals efficiently and safely.
Every stroke counts… and with nagiZone, you’ll be able to see it in every session. 💦
Learn more about nagi on our YouTube channel: https://www.youtube.com/@nagi_smartpool
Instagram: @nagi_smartpool
