{"id":5657,"date":"2025-10-18T23:24:05","date_gmt":"2025-10-18T23:24:05","guid":{"rendered":"https:\/\/nagi.es\/5-exercise-routines-to-improve-your-performance-in-the-pool"},"modified":"2025-10-18T23:24:05","modified_gmt":"2025-10-18T23:24:05","slug":"5-exercise-routines-to-improve-your-performance-in-the-pool","status":"publish","type":"post","link":"https:\/\/nagi.es\/en\/5-exercise-routines-to-improve-your-performance-in-the-pool","title":{"rendered":"5 exercise routines to improve your performance in the pool"},"content":{"rendered":"\n<p>The pool isn&#8217;t just a place to swim: it&#8217;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 <strong>5 effective routines<\/strong> you can incorporate into your workouts. <\/p>\n\n\n\n<p>And if you&#8217;re training in a pool equipped with nagi technology, you can take advantage of tools like nagiZone, which analyzes, measures, and optimizes each session.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\">\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"161\" src=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1024%2C161&#038;ssl=1\" alt=\"Underwater image of a swimmer's stroke with data tracking by the nagiZone app\" class=\"wp-image-4033\" srcset=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1024%2C161&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=300%2C47&amp;ssl=1 300w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=768%2C121&amp;ssl=1 768w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?resize=1536%2C242&amp;ssl=1 1536w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/banner-web-1.jpg?w=1890&amp;ssl=1 1890w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\">1. Warm-up and technique<\/h2>\n\n\n\n<p>Before starting any workout, spend 10 to 15 minutes warming up gradually:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4&#215;50 meters of easy swimming (freestyle or backstroke).<\/li>\n\n\n\n<li>4&#215;25 meters of technique (board kick or arm work).<\/li>\n<\/ul>\n\n\n\n<p>*Important tip: remember to place your nagitag according to the type of swim.<\/p>\n\n\n\n<p>\ud83d\udc49 With <strong>nagiZone,<\/strong> you can record your warm-up pace and monitor your heart rate and stroke efficiency throughout each session. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>2. Resistance routine<\/strong><\/h2>\n\n\n\n<p>Strengthen your lung capacity and steady rhythm:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>6&#215;200 meters at a medium pace with 30 seconds of rest between each series.<\/li>\n\n\n\n<li>4&#215;50 meters at a fast pace to finish.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>3. Entrenamiento de velocidad \u26a1 <\/strong><\/h2>\n\n\n\n<p>To gain power:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>8&#215;25 meters at maximum intensity, with 20 seconds of rest.<\/li>\n\n\n\n<li>4&#215;50 meters with start and turn technique.<\/li>\n<\/ul>\n\n\n\n<p>With <strong>nagizone<\/strong>, each section is automatically recorded. The system detects your laps and split times and provides you with accurate feedback on your daily improvement. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>4. Control and breathing exercises\ud83e\uddd8\u200d\u2642\ufe0f<\/strong><\/h2>\n\n\n\n<p>Breathing control is key to swimming further and with less effort.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4&#215;100 meters increasing the number of strokes between breaths.<\/li>\n\n\n\n<li>200 meters of gentle swimming to relax.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>5. Strength training out of the water<\/strong><\/h2>\n\n\n\n<p>Complement your training with dry exercises:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Plank (3&#215;45 seconds)<\/li>\n\n\n\n<li>Squats (3&#215;15)<\/li>\n\n\n\n<li>Push-ups (3&#215;10)<\/li>\n\n\n\n<li>Elastic bands for shoulders and back.<\/li>\n<\/ul>\n\n\n\n<p>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.<br>Every stroke counts&#8230; and with <strong>nagiZone<\/strong>, you&#8217;ll be able to see it in every session. \ud83d\udca6 <\/p>\n\n\n\n<p><strong>Learn more about nagi on our YouTube channel: https:\/\/www.youtube.com\/@nagi_smartpool<\/strong><\/p>\n\n\n\n<p>Instagram: @<a href=\"https:\/\/www.instagram.com\/nagi_smartpool\/#\">nagi_smartpool<\/a><a href=\"https:\/\/www.instagram.com\/nagi_smartpool\/#\"><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" decoding=\"async\" width=\"1024\" height=\"162\" src=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=1024%2C162&#038;ssl=1\" alt=\"Swimmer strokes and takes a breath during training with nagiLive\" class=\"wp-image-3959\" srcset=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=1024%2C162&amp;ssl=1 1024w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=300%2C47&amp;ssl=1 300w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?resize=768%2C121&amp;ssl=1 768w, https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/06\/nagilive-piscina-inteligente.webp?w=1350&amp;ssl=1 1350w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>5 exercise routines to improve your performance in the pool<\/p>\n","protected":false},"author":5,"featured_media":5624,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[1],"tags":[64],"class_list":["post-5657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized","tag-tips-en"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":6}},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>5 exercise routines to improve your performance in the pool - nagi<\/title>\n<meta name=\"description\" content=\"Summer is for enjoying yourself\u2026 but also for being vigilant. Pools may seem safe, but not all of them are. Choosing the right place for your children to swim can make all the difference.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/nagi.es\/en\/5-exercise-routines-to-improve-your-performance-in-the-pool\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 exercise routines to improve your performance in the pool - nagi\" \/>\n<meta property=\"og:description\" content=\"Summer is for enjoying yourself\u2026 but also for being vigilant. Pools may seem safe, but not all of them are. Choosing the right place for your children to swim can make all the difference.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/nagi.es\/en\/5-exercise-routines-to-improve-your-performance-in-the-pool\" \/>\n<meta property=\"og:site_name\" content=\"nagi\" \/>\n<meta property=\"article:published_time\" content=\"2025-10-18T23:24:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/nagi.es\/wp-content\/uploads\/2025\/09\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1280\" \/>\n\t<meta property=\"og:image:height\" content=\"875\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Paloma Carca\u00f1o\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Paloma Carca\u00f1o\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool\"},\"author\":{\"name\":\"Paloma Carca\u00f1o\",\"@id\":\"https:\\\/\\\/nagi.es\\\/#\\\/schema\\\/person\\\/c0176357a2e6c8fe909192325aa7b87c\"},\"headline\":\"5 exercise routines to improve your performance in the pool\",\"datePublished\":\"2025-10-18T23:24:05+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool\"},\"wordCount\":346,\"publisher\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/nagi.es\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\",\"keywords\":[\"tips\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool\",\"url\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool\",\"name\":\"5 exercise routines to improve your performance in the pool - nagi\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/nagi.es\\\/en\\\/5-exercise-routines-to-improve-your-performance-in-the-pool#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/nagi.es\\\/wp-content\\\/uploads\\\/2025\\\/09\\\/Fotos-web-_5_.webp?fit=1280%2C875&ssl=1\",\"datePublished\":\"2025-10-18T23:24:05+00:00\",\"description\":\"Summer is for enjoying yourself\u2026 but also for being vigilant. 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