{"id":66521,"date":"2026-05-16T07:51:32","date_gmt":"2026-05-16T05:51:32","guid":{"rendered":"https:\/\/www.inspiredbysports.com\/outdoor-swimming-styles-what-you-need-at-the-lake-and-sea\/"},"modified":"2026-05-29T11:48:56","modified_gmt":"2026-05-29T09:48:56","slug":"outdoor-swimming-styles-what-you-need-at-the-lake-and-sea","status":"publish","type":"post","link":"https:\/\/www.inspiredbysports.com\/en\/outdoor-swimming-styles-what-you-need-at-the-lake-and-sea\/","title":{"rendered":"Outdoor Swimming Styles: What You Need at the Lake and Sea"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p style=\"font-size:0.78em;color:#00A8A8;text-transform:uppercase;letter-spacing:1.8px;font-weight:500;margin-bottom:18px;\">5 Min. Reading Time<\/p>\n<p><strong>You can swim 1,500 metres of freestyle in a indoor pool without stopping. In Lake Starnberg in May you\u2019re done after 200 metres, breathless, disoriented. That\u2019s not a fitness problem. It\u2019s a style problem. What works in a 25\u2011metre pool collapses in open water because of the wave, the visibility and the cold. Anyone who wants to get out in 2026 \u2013 whether it\u2019s the Baltic Sea, a mountain lake, an open\u2011water race or just a quarry pond \u2013 needs a different set of swimming tools than what the swim school teaches.<\/strong><\/p>\n<p style=\"margin:8px 0 18px;color:rgba(255,255,255,0.5);font-size:0.85em;\"><em>12.05.2026<\/em><\/p>\n<div style=\"position:relative;margin:28px 0 32px;padding:24px 28px 20px;background:linear-gradient(135deg, rgba(0,255,255,0.06) 0%, rgba(149,200,219,0.08) 100%);border-radius:12px;border-left:4px solid #00FFFF;overflow:hidden;\">\n<div style=\"position:absolute;top:-8px;right:-8px;opacity:0.07;font-size:120px;line-height:1;font-weight:900;color:#00FFFF;pointer-events:none;\">&#9889;<\/div>\n<h2 style=\"line-height:1.3;margin:0 0 16px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Short Sprint<\/h2>\n<ul style=\"margin:0;padding:0 0 0 20px;list-style:none;\">\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Freestyle in open water requires a sight\u2011breathing stroke every 6 to 8 cycles. If you don\u2019t train this, you\u2019ll swim for minutes in the wrong direction.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Breaststroke consumes about 30\u202f% more energy in open water than in a pool. The kick works against the wave.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Side\u2011stroke is the underrated outdoor style: low energy demand, unrestricted view, ideal in choppy water or when you have gear on your back.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;border-bottom:1px solid rgba(0,212,212,0.12);\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> Backstroke outdoors should only be used as a recovery tool: no forward visibility, risk of colliding with boats, buoys or other swimmers.<\/li>\n<li style=\"position:relative;padding:6px 0 6px 8px;line-height:1.6;color:#333;\"><span style=\"position:absolute;left:-16px;color:#00D4D4;font-weight:700;\">&#x25B8;<\/span> If you master two open\u2011water strokes (freestyle plus breaststroke or side\u2011stroke), you\u2019ll have the right tool for roughly 90\u202f% of outdoor scenarios.<\/li>\n<\/ul>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Why Your Indoor Pool Style Fails Outdoors<\/h2>\n<p>In a pool everything is standardized. Lane 25 or 50 metres, water temperature 27\u202f\u00b0C, no wind, no current, no wave, clear view thanks to the blue\u2011chlorine lines on the bottom. You breathe left, you breathe right, you tap the wall and turn. Your technique is optimized for those conditions.<\/p>\n<p>Then you go to the lake. 14\u202f\u00b0C. West wind. 30\u202fcm crest wave. The water looks a dull brown\u2011green. There is no lane, no wall, no strip on the bottom to orient yourself. Three things happen instantly: your breathing rhythm collapses under the cold shock, water splashes into your face because the wave ignores your breathing phase, and you end up swimming in a direction you never intended.<\/p>\n<p>This isn\u2019t a failure of technique, it\u2019s a style mismatch. The same freestyle pull that moves you efficiently through a lane in a pool becomes a tool without the proper context outdoors. Anyone who wants to swim open water must learn two things: sighting (the visual\u2011breathing stroke) and switching styles according to conditions. It\u2019s craftsmanship, not talent.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Freestyle in open water: sighting, breathing rhythm, counter\u2011current<\/h2>\n<p>Freestyle remains the standard for distance and pace. But indoor freestyle must be adapted. Three adjustments are critical.<\/p>\n<p><strong>Sighting breath:<\/strong> Every six to eight strokes you lift your head just enough for your eyes to clear the surface. You lock onto your target (buoy, dock, a point on the shore) and submerge again immediately. This is not the same motion as a regular breath. The sighting move is shorter, quicker, and you only breathe on the next normal inhale. If you don\u2019t train it, you keep your head out of the water too long, lose propulsion and constantly correct your line too late.<\/p>\n<p>Bilateral breathing (switching sides every three strokes) is not optional in open water\u2014it\u2019s mandatory. Wind usually comes from one side, as does the wave. If you only breathe right and the wave hits from the right, you\u2019ll swallow water. Anyone who learned to breathe only on one side must retrain bilaterally before the first lake session.<\/p>\n<p>In flowing water a high elbow matters more than in a pool. The early catch right after the entry is the only phase where you truly generate thrust against the current. If you glide shallow there, you\u2019ll drift backward without noticing. A comparative analysis of the <a href=\"https:\/\/www.inspiredbysports.com\/en\/swimming-styles-2026-comparison-capacity\/\" target=\"_blank\" rel=\"noopener\">efficiency of the four swimming strokes<\/a> shows why freestyle stays the speed\u2011stroke outdoors once the technique is sound.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Breaststroke outdoors: when it\u2019s smart and when it costs you<\/h2>\n<p>Breaststroke is the beginner\u2019s stroke in the pool, but in open water it suddenly becomes a serious option. The reason: you swim with your head above water, you see your target, you breathe naturally, and you don\u2019t need a sighting trick.<\/p>\n<p>The cost: outdoors breaststroke uses roughly 30\u202f% more energy than in a pool. The kick pushes water wide to the sides. In still indoor water that creates thrust. In waves or light current the kick works partly against the oncoming water, reducing efficiency. You don\u2019t feel more exhausted than in the pool, but you cover only about half the distance per unit of energy.<\/p>\n<p>Breaststroke is smart in three scenarios: during an orientation pause (quick glance, re\u2011sight, continue), for the first plunge into cold water (you keep breath control), and at a slow pace near the shore (chatting, warming up, cooling down). Breaststroke is not smart for distances over 200\u202fm in open water. Anyone who does a full open\u2011water lap using breaststroke ends up with half the stroke rate, double the time, and the realization that something went wrong.<\/p>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Side-Stroke and Backstroke: The Underrated Outdoor Tools<\/h2>\n<p>Side-Stroke is the technique nobody learns in a swim lesson but that lifeguards and open\u2011water veterans love. You lie on your side in the water, one arm pulls underneath while the other sweeps above, the legs perform a scissor\u2011kick. You breathe continuously because your mouth never goes underwater. You see your target without a sighting trick. Energy consumption is roughly 25\u202fpercent lower than freestyle at a comparable pace up to 1\u202f000\u202fmetres.<\/p>\n<p>Side\u2011Stroke answers four outdoor challenges: waves coming from one direction, gear on your back (buoy, tow\u2011float, swim board), accompanying a weaker swimmer, or simply a long\u2011distance day when you need to conserve reserves. If you can\u2019t side\u2011stroke yet, you should learn it before your first long open\u2011water outing.<\/p>\n<p>Backstroke outdoors is a different story. In the pool it\u2019s a full\u2011stroke, in open water it\u2019s a tool for a single purpose: a short break without losing speed. You turn onto your back, take a deep breath, relax your shoulders, swim 30 to 60\u202fseconds of easy backstroke and turn again. What you must not do with backstroke outdoors: cover distance. You have no forward view. You risk colliding with buoys, boats, other swimmers, debris. In races, backstroke as the main stroke is disqualified if you miss a buoy course because you didn\u2019t see it.<\/p>\n<div style=\"display:flex;gap:16px;margin:32px 0;flex-wrap:wrap;\">\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">+30 %<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">higher energy consumption when breast\u2011stroking in open water vs. pool<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">-25 %<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">lower energy consumption with side\u2011stroke vs. freestyle over distances up to 1\u202f000\u202fm<\/div><\/div>\n<div style=\"flex:1;min-width:140px;text-align:center;background:#d6eaf0;border-radius:8px;padding:20px 12px;border-top:3px solid #00D4D4;\">\n<div style=\"font-size:28px;font-weight:700;color:#1a2a2e;\">6-8<\/div>\n<div style=\"font-size:12px;color:#666;margin-top:4px;\">strokes between each sighting breath in open\u2011water freestyle<\/div><\/div>\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Four\u2011Week Outdoor\u2011Style Drill: The Plan<\/h2>\n<p><strong>Week\u202f1: Sighting in the indoor pool.<\/strong> Three sessions. Each session ten 50\u2011metre freestyle laps with a sighting breath every six strokes. Pretend there\u2019s a buoy at the opposite pool edge and sight it. Sounds absurd\u2014but it builds movement confidence for Day\u202fX.<\/p>\n<p><strong>Week\u202f2: Bilateral breathing.<\/strong> If you normally breathe on one side, switch now. Three sessions, 800 to 1\u202f000\u202fmetres each, alternating right\u2011side and left\u2011side breathing. It feels odd at first. By the second week it becomes normal.<\/p>\n<p><strong>Week\u202f3: First open\u2011water pace.<\/strong> Calm lake without waves. A wetsuit is mandatory when water temperature is below 18\u202f\u00b0C. An experienced companion in a boat or on shore is required. Four 200\u2011metre sets, alternating freestyle with sighting and side\u2011stroke. Speed is secondary; movement confidence is the priority.<\/p>\n<p><strong>Week\u202f4: Wave and distance.<\/strong> Seek conditions that aren\u2019t ideal: wind from one direction, light chop, perhaps a spot with current. Three 400\u2011metre sets. At least one set must include a deliberate style change: 200\u202fmetres freestyle, 100\u202fmetres breaststroke for a break, 100\u202fmetres side\u2011stroke back to shore. Whoever completes this has the full outdoor\u2011tool kit. For the jump from <a href=\"https:\/\/www.inspiredbysports.com\/en\/open-water-swimming-pool-to-open-water\/\" target=\"_blank\" rel=\"noopener\">indoor pool to open water<\/a>, this four\u2011week block is the most honest pathway.<\/p>\n<div style=\"background:#F7F9E4;border:1px solid #eef0d8;border-radius:8px;padding:16px 20px;margin:24px 0;\">\n  <strong style=\"color:#1a2a2e;\">Important:<\/strong> Open\u2011water swimming below 18\u202f\u00b0C without a wetsuit is a hypothermia risk for beginners. Anyone with cardiovascular issues, asthma or epilepsy should get medical clearance first. Solo swimming in open water is poor practice under any conditions. Having a companion on shore or in a boat is the rule, not a bonus.\n<\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"line-height: 1.5;\">Style Comparison: When Each Works Outdoors<\/h2>\n<div class=\"pros-cons\" style=\"display:grid;grid-template-columns:1fr 1fr;gap:18px;margin:24px 0;\">\n<div style=\"background:#e9f7f8;border-radius:8px;padding:18px 20px;border-top:3px solid #00D4D4;\">\n<h3 style=\"margin:0 0 10px;font-size:1.1em;color:#1a2a2e;\">Freestyle outdoors<\/h3>\n<p style=\"margin:0 0 8px;font-size:0.92em;color:#1a5b5b;\"><strong>Strong in:<\/strong> long distances, speed swimming, competition, low waves, clear visibility<\/p>\n<p style=\"margin:0;font-size:0.92em;color:#7a3a3a;\"><strong>Weak in:<\/strong> sighting difficulty, one\u2011sided breathing technique, dense boat traffic<\/p>\n<\/p><\/div>\n<div style=\"background:#e9f7f8;border-radius:8px;padding:18px 20px;border-top:3px solid #00D4D4;\">\n<h3 style=\"margin:0 0 10px;font-size:1.1em;color:#1a2a2e;\">Breaststroke outdoors<\/h3>\n<p style=\"margin:0 0 8px;font-size:0.92em;color:#1a5b5b;\"><strong>Strong in:<\/strong> orientation, rest, dive phase, short distances, conversational pace<\/p>\n<p style=\"margin:0;font-size:0.92em;color:#7a3a3a;\"><strong>Weak in:<\/strong> choppy water, current, distances over 200\u202fm, prescribed tempos<\/p>\n<\/p><\/div>\n<div style=\"background:#e9f7f8;border-radius:8px;padding:18px 20px;border-top:3px solid #00D4D4;\">\n<h3 style=\"margin:0 0 10px;font-size:1.1em;color:#1a2a2e;\">Side\u2011stroke outdoors<\/h3>\n<p style=\"margin:0 0 8px;font-size:0.92em;color:#1a5b5b;\"><strong>Strong in:<\/strong> lateral wave action, gear on the back, long distance with reserve, companion swimming<\/p>\n<p style=\"margin:0;font-size:0.92em;color:#7a3a3a;\"><strong>Weak in:<\/strong> maximum speed, competition disciplines that allow only freestyle\/breaststroke<\/p>\n<\/p><\/div>\n<div style=\"background:#e9f7f8;border-radius:8px;padding:18px 20px;border-top:3px solid #00D4D4;\">\n<h3 style=\"margin:0 0 10px;font-size:1.1em;color:#1a2a2e;\">Backstroke outdoors<\/h3>\n<p style=\"margin:0 0 8px;font-size:0.92em;color:#1a5b5b;\"><strong>Strong in:<\/strong> short breaks, shoulder relaxation, back\u2011lying recovery between sets<\/p>\n<p style=\"margin:0;font-size:0.92em;color:#7a3a3a;\"><strong>Weak in:<\/strong> distance, forward visibility, traffic, any open\u2011water competition situation<\/p>\n<\/p><\/div>\n<\/div>\n<p>An honest answer to the favorite forum question \u201cWhich stroke is best outdoors\u201d: none. The question is mis\u2011framed. Outdoors you need two strokes for sure and a third as a backup. The combination of freestyle plus side\u2011stroke covers about 90\u202fpercent of scenarios. If you also have breaststroke as a rest tool, you\u2019re equipped for almost any condition on a lake, open\u2011water race, or sea bay. Nothing more is required.<\/p>\n<div style=\"margin-top:20px;padding:28px 25px 8px;background:linear-gradient(135deg, rgba(0,212,212,0.08) 0%, rgba(149,200,219,0.12) 100%);border-radius:12px;border-left:4px solid #00FFFF;\">\n<h2 style=\"line-height:1.3;margin:0 0 8px 0;font-size:1.4em;color:#1a2a2e;display:flex;align-items:center;gap:10px;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:28px;height:28px;opacity:0.8;\"> Cool-down<\/h2>\n<p style=\"margin:0 0 16px;font-size:0.88em;color:#666;\">Click a question to expand the answer.<\/p>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Do I need a wetsuit for open\u2011water swimming?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Below 18\u202f\u00b0C water temperature for beginners, yes; from 14\u202f\u00b0C for everyone. Even experienced swimmers benefit from a wetsuit on distances over 800\u202fm because it adds buoyancy and stabilises the freestyle pull. In competitions, wetsuits are usually mandatory under 18\u202f\u00b0C and optional under 22\u202f\u00b0C.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How do I practice sighting when I have no open water?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Simulate it in a pool. Place a water ball or a coloured pull\u2011buoy at the opposite pool edge as a target. Lift your eyes out of the water for all six strokes and sight. The movement pattern is identical to open water. Three weeks are enough to master the move automatically.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Is butterfly even an option outdoors?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">In practice, no. Butterfly requires maximum breath control and body position, both of which are lost instantly in open water with any wave action. Even elite open\u2011water swimmers never use butterfly in the sea. If you want to see the stroke, stick to the pool.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:1px solid rgba(0,212,212,0.15);background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> How quickly can I become ready for open water?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Four weeks with three sessions per week, assuming you already have a pool base of 1\u202f000\u202fm freestyle. If you drop out at 500\u202fm in the pool, first build up your pool endurance. Without solid pool technique, outdoor swimming will quickly become overwhelming.<\/div>\n<\/details>\n<details style=\"margin:0 !important;padding:0 !important;border-bottom:none !important;background:transparent !important;\">\n<summary style=\"display:flex !important;align-items:center !important;justify-content:flex-start !important;gap:12px !important;padding:16px 4px !important;cursor:pointer;list-style:none !important;font-size:1.05em;font-weight:600;color:#1a2a2e;line-height:1.4;text-align:left !important;margin:0 !important;\"><img decoding=\"async\" src=\"https:\/\/www.inspiredbysports.com\/wp-content\/uploads\/2018\/05\/pfeil.png\" alt=\"\" style=\"width:18px;height:18px;min-width:18px;opacity:0.6;transform:rotate(-90deg);transition:transform 0.3s ease;\" class=\"ibs-faq-arrow\"> Which stroke is most practical for swimming in the sea?<\/summary>\n<div style=\"padding:0 0 18px 30px;color:#333;line-height:1.7;font-size:0.96em;text-align:left;\">Freestyle for distance and speed, side\u2011stroke when dealing with lateral waves or towing a buoy, breaststroke only as a navigation break. Sea swimmers should also learn current behavior (rip\u2011current logic) and never lose visual contact with a companion.<\/div>\n<\/details>\n<\/div>\n<style>\ndetails summary::-webkit-details-marker,details summary::marker{display:none !important;content:\"\" !important;}\ndetails[open] .ibs-faq-arrow{transform:rotate(0deg) !important;opacity:1 !important;}\ndetails summary:hover{color:#00D4D4 !important;}\ndetails[open]>summary{color:#00D4D4 !important;}\n.wpb_wrapper details::after,.wpb_wrapper details::before,.wpb_wrapper summary::after,.wpb_wrapper summary::before{display:none !important;content:none !important;background:none !important;width:0 !important;height:0 !important;}\n<\/style>\n[vc_row row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; text_align=&#8221;left&#8221; background_animation=&#8221;none&#8221; css_animation=&#8221;&#8221;][vc_column][vc_row_inner row_type=&#8221;row&#8221; type=&#8221;full_width&#8221; use_row_as_full_screen_section_slide=&#8221;no&#8221; text_align=&#8221;left&#8221; css_animation=&#8221;&#8221;][vc_column_inner width=&#8221;1\/6&#8243;][vc_single_image image=&#8221;60830&#8243; img_size=&#8221;200&#215;200&#8243; alignment=&#8221;center&#8221; qode_css_animation=&#8221;&#8221; el_class=&#8221;ibs-wappen&#8221;][\/vc_column_inner][vc_column_inner width=&#8221;5\/6&#8243;][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]AUTHOR:[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<span style=\"font-family: Merriweather; font-size: 18pt;\">Sonja H\u00f6slmeier<\/span>[\/vc_column_text][vc_empty_space height=&#8221;10px&#8221;][vc_column_text]<a href=\"https:\/\/www.inspiredbysports.com\/en\/experts\/sonja-hoeslmeier\/\">View profile &rsaquo;&rsaquo; <\/a>[\/vc_column_text][\/vc_column_inner][\/vc_row_inner][vc_empty_space height=&#8221;30px&#8221;][\/vc_column][\/vc_row]\n[vc_row css_animation=&#8221;&#8221; row_type=&#8221;row&#8221; use_row_as_full_screen_section=&#8221;no&#8221; type=&#8221;full_width&#8221; 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