{"id":86702,"date":"2017-11-28T12:30:41","date_gmt":"2017-11-28T11:30:41","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86702"},"modified":"2021-05-17T17:28:19","modified_gmt":"2021-05-17T15:28:19","slug":"strengthen-your-arms-with-jeanne-collonge","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/strengthen-your-arms-with-jeanne-collonge\/","title":{"rendered":"\u201cStrengthen your arms\u201d with Jeanne Collonge"},"content":{"rendered":"<p><em>Jeane Collonge is a French professional triathlete and two times Ironman champion.<\/em><\/p>\n<p>I like having a long freestyle warm-up 15&#215;100 (2 complete\/2 pullbuoy\/1 legs) at increasing intensity (5 laps easy, 5 laps at medium intensity, 5 laps a little more intense). I finish my warm-up with 4x (20m fast+30m easy).<\/p>\n<p>After that, I have 2 \u201cfavourite\u201d sets:<\/p>\n<ul>\n<li>20&#215;75 with pullbuoy and hand paddles, rec. 15 secs (at pace #3, i.e. the pace of your 400m), 10&#215;50 freestyle with rec. 1\u2019 (1 lap at pace #3 and 1 lap pace #2).<\/li>\n<\/ul>\n<ul>\n<li>7&#215;400 with pullbuoy and hand paddles (2 at pace #3\/1 at pace #2\/2 at pace #3\/2 at pace #2\/2 at pace #3).<\/li>\n<\/ul>\n<p>Then, as I do for all my other sets, some 50m swims to help my arms recover (or to lose them for good ?)<\/p>\n<p>During the recovery laps, I like using my Swim Snorkel and do some drills (doggy paddle drill, long doggy paddle drill, classic sculling, steady hands, catches, and so on\u2026)<\/p>\n<p>Of course, I do everything with my arena training tools and my arena water bottle!! ?<\/p>\n<p>Jeanne Collonge<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Jeane Collonge is a French professional triathlete and two times Ironman champion. I like having a long freestyle warm-up 15&#215;100 (2 complete\/2 pullbuoy\/1 legs) at increasing intensity (5 laps easy, &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":86692,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12818],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u201cStrengthen your arms\u201d with Jeanne Collonge - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/triathlon-open-water\/strengthen-your-arms-with-jeanne-collonge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u201cStrengthen your arms\u201d with Jeanne Collonge - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Jeane Collonge is a French professional triathlete and two times Ironman champion. 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